PMS abinci

Sauyin yanayi, ƙara yawan gajiya, kumburi, taushin nono, kuraje, ciwon kai ko ciwon ƙashin ƙashi, da ƙishirwa, yawan sha'awa, canjin ɗanɗano, baƙin ciki da tashin hankali - wannan ba cikakken jerin alamun alamun ciwon premenstrual bane, ko PMS. Bisa kididdigar da masana ilimin zamantakewar jama'a na Amurka suka ambata, kusan kashi 40% na matan Amurka suna fuskantar ta. A halin yanzu, masana ilimin zamantakewa na Rasha suna jayayya cewa kusan kashi 90% na mata masu shekaru 13 zuwa 50 suna fuskantar tunanin PMS ta wata hanya ko wata. Bugu da ƙari, 10% daga cikinsu suna da alamun bayyanar cututtuka na musamman. A taƙaice, kashi 10 cikin 100 na mata suna fuskantar ɓacin rai na zahiri ko na hankali. Haka kuma, a matsakaita, na kwanaki 70 a shekara. Wannan shi ne, la'akari da cewa tsawon su bai wuce kwanaki 5-6 ba. A gaskiya ma, ga mata daban-daban, yana tsakanin kwanaki 3 zuwa 14.

Amma, mafi ban mamaki shi ne cewa mafi yawansu ba sa yakar wannan yanayin ta kowace hanya, kuskure la'akari da shi na halitta. Amma likitoci sun ce yawancin alamun PMS za a iya kawar da su cikin sauƙi ta hanyar daidaita abincin ku kawai.

PMS: haddasawa da hanyoyin ci gaba

PMS hade ne na rashin lafiya na tunani, tunani da kuma hormonal da ke faruwa a jajibirin jinin haila kuma yana raguwa tare da farawa. Har yanzu kimiyya ba ta tabbatar da dalilan bayyanar su ba. Yawancin masana kimiyya sun yi imanin cewa duk abin da ya shafi hormones ne.

A wannan lokacin, matakin prostagladins a cikin jiki yana ƙaruwa sosai, adadin abin da ke ƙayyade ƙarfin ƙwayar ƙwayar mahaifa kuma, a sakamakon haka, ƙarfin zafi. Bugu da ƙari, wannan yanayin yana nuna karuwar ci abinci, bayyanar ciwon kai da damuwa, damuwa a cikin aikin gastrointestinal tract, da kuma gajiya mai yawa.

Bugu da ƙari, prostagladins, sauye-sauye a cikin estrogen da matakan progesterone kuma na iya tasiri, wanda zai haifar da sauye-sauyen yanayi, bayyanar rashin jin daɗi da jin dadi. Tare da wannan, a wannan lokacin, matakin aldosterone na iya karuwa, wanda zai haifar da karuwa a cikin nauyin jiki, abin da ya faru na edema da ciwo a cikin mammary glands da tashin zuciya. Bi da bi, sauyin yanayi a cikin matakan androgen yana da alamun hawaye, damuwa, ko rashin barci.

A cewar A. Mandal, MD, "a wannan lokacin, ana iya lura da sauye-sauye a cikin matakan serotonin a cikin jiki, wanda kuma yana haifar da yanayin yanayi, kuma ana iya kuskuren PMS."

Baya ga abubuwan da ke sama, PMS yana shafar:

1. 1 rashin abinci mai gina jiki;
2. 2 damuwa sau da yawa;
3. 3 rashin aikin jiki na yau da kullum;
4. 4 gado;
5. 5 har ma da tsarin kumburi na kullum wanda ke faruwa a cikin jiki. Lalle ne, a gaskiya ma, prostagladins abubuwa ne masu kama da hormone wanda jiki ke samarwa don mayar da martani ga lalacewar nama ko kumburi. A lokaci guda, babban matakin prostagladins na iya haifar da bayyanar zub da jini mai yawa, zafi da gajiya mai yawa - ainihin alamun cututtuka masu kama da na PMS.

Abinci da PMS

Ko kun san cewa:

• Rashin bitamin B shine dalilin bayyanar irin wannan bayyanar cututtuka na PMS kamar sauye-sauyen yanayi, gajiya mai yawa, kumburi, yawan hankali na glandan mammary, damuwa. Ana samun Vitamin B a cikin hatsi, kwayoyi, jan nama, da koren kayan lambu.
• Karancin magnesium shine sanadin dizziness da ciwon kai, zafi a yankin pelvic, da kuma bayyanar kuraje, damuwa da ... sha'awar cakulan, kayan zaki da abinci mai sitaci. Ana samun Magnesium a cikin goro, abincin teku, ayaba, kayan kiwo, hatsi, da koren kayan lambu.
• Rashin omega-3 da omega-6 polyunsaturated fatty acids yana haifar da sauyi a matakan prostagladin. Ana samun waɗannan abubuwa a cikin kifi, goro da mai.
• Rashi a cikin carbohydrates, ma'adanai, da fiber yana haifar da raguwa a cikin matakan serotonin da estrogen kuma yana haifar da alamun PMS irin su fushi da jin tsoro. Ana samun waɗannan abubuwan a cikin burodi, taliya, shinkafa, dankali, da legumes.
• Rashi na isoflavone shine sanadin sauye-sauye a matakin estrogen a cikin jiki kuma, sakamakon haka, bayyanar cututtuka na PMS mai tsanani. Ana samun Isoflavones a cikin abincin waken soya kamar tofu, madara waken soya, da sauransu.
• Rashin sinadarin Zinc shine sanadin kurajen PMS. Ana samun Zinc a cikin abincin teku, naman sa, goro, da tsaba.

Manyan samfuran 20 don PMS

Koren ganyen kayan lambu. Alal misali, kabeji, alayyafo, arugula, da dai sauransu sune tushen magnesium, calcium, iron, bitamin E da B, wanda zasu iya taimakawa wajen kawar da alamun PMS.

Avocado. Yana da tushen fiber, potassium da bitamin B6. Amfani da shi yana taimakawa wajen daidaita hormones, rage sukari da kumburi, inganta narkewa, da kawar da haushi, damuwa da damuwa.

Dark cakulan (daga 80% koko da ƙari). Yana da tushen magnesium da theobromine, wanda ke fadada tasoshin jini, inganta wurare dabam dabam kuma, sakamakon haka, yana kawar da ciwon kai. Har ila yau, aphrodisiac na halitta, wanda zai iya ƙara matakin serotonin a cikin jiki kuma, ta haka, ya sa mace ta sami kwanciyar hankali, kwanciyar hankali da farin ciki!

Broccoli. Ya ƙunshi calcium, magnesium, baƙin ƙarfe, fiber da bitamin B don taimakawa wajen daidaita yanayin hormones.

madarar akuya da kefir. Yana da tushen furotin, calcium, potassium, da tryptophan, wanda ke taimakawa wajen samar da serotonin kuma yana inganta yanayi. Nonon akuya ya sha bamban da na saniya domin yana dauke da sinadirai masu yawa, wanda hakan ke kara inganta yanayin jiki da narkewar abinci. Abin sha'awa, bisa ga binciken da aka yi kwanan nan, "matan da suke shan madara, akuya ko madarar saniya akai-akai, suna fama da alamun PMS sau da yawa fiye da matan da suke sha lokaci zuwa lokaci."

Brown shinkafa. Ya ƙunshi bitamin B, magnesium, selenium da manganese, wanda, idan aka haɗa shi da calcium, yana hana alamun PMS. Kuma da yawa na tryptophan, wanda ke taimakawa wajen inganta narkewa.

Kifi. Tushen furotin, bitamin B da bitamin D, da selenium, magnesium da omega-3 fatty acid. Yana daidaita matakan sukari na jini kuma yana da kaddarorin anti-mai kumburi.

Raw kabewa tsaba. Sun ƙunshi magnesium, calcium, iron, manganese, zinc da omega-3 fatty acid. Kuna iya maye gurbin su da tsaba sunflower. Wadannan abinci suna taimakawa wajen kawar da taushin nono da kuma bacin rai da damuwa.

Ayaba. Suna da mahimmanci ga PMS, saboda sune tushen carbohydrates, bitamin B6, manganese, potassium da tryptophan. Wannan samfurin yana da mahimmanci musamman saboda yana rage kumburi da kumburi a cikin PMS.

Bishiyar asparagus. Ya ƙunshi folate, bitamin E da kuma bitamin C, waɗanda ke da abubuwan hana kumburi. Bugu da ƙari, diuretic ne na halitta wanda ke cire ragowar ruwa daga jiki a hankali.

Kwayar alkama. Yana da tushen bitamin B, zinc da magnesium, wanda zai iya taimakawa wajen hana sauye-sauyen yanayi da kumburi. Ana iya ƙara su zuwa hatsi, muesli, kayan gasa, miya ko salads.

Lu'u-lu'u sha'ir. Ya ƙunshi bitamin A, E, B, PP, D, da potassium, calcium, zinc, manganese, iodine, phosphorus, jan karfe, baƙin ƙarfe da sauran abubuwa masu amfani. Ya bambanta da sauran hatsi ta hanyar ƙarancin glycemic index, wanda ke ba da gudummawar saurin sha ta jiki kuma, a sakamakon haka, saurin sauƙi daga alamun PMS. Sha'ir porridge yana taimakawa, da farko, don jimre wa yanayin yanayi, barci da gajiya mai yawa. Kuna iya maye gurbin sha'ir tare da oatmeal.

Sesame tsaba. Samfurin yana da wadata sosai a cikin bitamin B, calcium, magnesium da zinc. Kuna iya amfani da shi kaɗai ko a matsayin ɓangare na sauran jita-jita.

Blueberries ko blackberries. Baya ga adadi mai yawa na bitamin da ma'adanai, sun kuma ƙunshi antioxidants waɗanda zasu iya rage alamun PMS.

Turmeric. Yana da anti-mai kumburi da analgesic Properties.

Ginger. Yana yaki da kumburi kuma yana taimakawa daidaita matakan sukari na jini.

Tafarnuwa. Kwayoyin rigakafi na halitta wanda ke da kaddarorin anti-mai kumburi kuma yana taimakawa wajen daidaita matakan sukari na jini.

Koren shayi, musamman shayin chamomile. Yana da kaddarorin antioxidant da kuma maganin kwantar da hankali. Har ila yau, yana ba ku damar kawar da damuwa da damuwa da kuma kawar da ƙwayar tsoka.

Yogurt Bincike daga Jami'ar Massachusetts ya nuna cewa matan da ke da isasshen calcium a cikin abincin su (wanda aka samo daga akalla 3 kofuna na yogurt) suna da wuya su sha wahala daga alamun PMS fiye da sauran.

Abarba. Daga cikin wasu abubuwa, yana dauke da manganese da calcium, wanda zai iya taimakawa wajen kawar da alamun PMS irin su fushi, sauyin yanayi, gajiya da damuwa.

Ta yaya kuma zaku iya sauƙaƙawa har ma da kawar da alamun PMS

1. 1 Jagoranci ingantaccen salon rayuwa. Kiba, munanan halaye irin su shan taba da sha, salon rayuwa da rashin motsa jiki na yau da kullun sune manyan abubuwan da ke haifar da farawar alamun PMS. Ta hanyar, barasa ce ke ƙara mammary glands kuma sau da yawa shi ne dalilin da sauyin yanayi.
2. 2 Iyakance yawan amfani da abinci mai gishiri da mai mai yawa yayin lokacin alamun PMS. An bayyana wannan ta gaskiyar cewa yana haifar da bayyanar edema da kumburi, ta haka ne kawai ya kara tsananta halin da ake ciki.
3. 3 Ka guji abubuwan sha masu ɗauke da kafeyin. Tun da maganin kafeyin shine dalilin ƙara yawan hankali na glandan mammary da rashin jin daɗi.
4. 4 Iyakance yawan abin zaki. Glucose da ake samu a cikin kayan zaki da waina yana kara yawan sukari a cikin jini kuma yana sa mace ta yi fushi a wannan lokacin.
5. 5 Kuma a ƙarshe, da gaske jin daɗin rayuwa. Masana kimiyya sun nuna cewa rashin jin daɗi, rashin gamsuwa da damuwa kuma suna haifar da PMS.

Abubuwan ban sha'awa game da PMS

• Kakanninmu ba su sha wahala daga PMS, saboda suna cikin yanayin ciki ko shayarwa akai-akai. An fara bayanin kalmar PMS a cikin 1931.
• Izinin tagwaye sukan fuskanci alamun PMS a lokaci guda.
• Masana kimiyya sun san kusan alamun PMS 150.
• Haɗarin PMS yana ƙaruwa da shekaru.
• Yunwa na yau da kullun tare da PMS ana ɗaukar al'ada. Domin hana shi zama sanadin karuwar kiba, zaku iya sha ruwa mai yawa. Wannan zai haifar da jin dadi da cikawa a cikin ciki.
• Mazaunan megacities, a matsayin mai mulkin, suna fama da PMS sau da yawa fiye da mazauna yankunan karkara.
• PMS galibi yana faruwa a cikin mata waɗanda ayyukansu ke da alaƙa da aikin tunani.
• Mata sun fi yin sayayya a lokacin PMS.
• Masana kimiyya sun gano nau'ikan PMS da yawa. Ɗaya daga cikin abubuwan da ba a saba gani ba ana ɗaukarsa atypical. Ana bayyana shi ta hanyar karuwa a cikin zafin jiki har zuwa digiri 38, bayyanar stomatitis, gingivitis, hare-haren fuka na mashako, amai har ma da abin da ake kira migraine migraine (migraine da ke faruwa a kwanakin haila).
• A kididdiga, mata masu bakin ciki, masu fushi waɗanda ke damuwa da lafiyarsu fiye da kima sun fi fama da PMS fiye da sauran.
• Tare da PMS ne mace ta kara yawan yin jima'i.