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Rigakafin lokacin zafi (dysmenorrhea)
Matakan kariya na asali |
Shawarwarin abinci don hanawa da sauƙaƙa ciwon haila4, 27
Duba kuma shawarar masanin abinci mai gina jiki Hélène Baribeau: Abinci na musamman: Ciwon premenstrual. Wasu sun danganta da sauƙaƙan ciwon haila. Gudanar da kulawaLe damuwa na kullum zai zama kamar cutarwa ga jiki kamar rashin daidaiton abinci. Wannan saboda hormones damuwa (adrenaline da cortisol) suna haifar da samar da prostaglandins masu kumburi. Asibitin Mayo yana ba da shawarar cewa matan da ke samun matsala kowane wata lokutan zafi haɗa ayyuka kamar tausa, yoga ko tunani a cikin salon rayuwarsu7. Hakanan dole ne ku fahimci inda danniya ke fitowa kuma ku nemo dabarun sarrafa shi da kyau. Dubi kuma fayil ɗinmu Danniya da Damuwa.
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Omega-3, prostaglandins da tasirin rage zafi Wasu masana, gami da Dre Christiane Northrup (marubucin littafin Hikimar menopause)27, da'awar cewa cin abinci mai wadataccen kitse na omega-3 yana taimakawa ragewa ciwon haila saboda tasirin maganin kumburin su4, 27. Daidai daidai, tasirin ƙin kumburi yana fitowa ne daga abubuwan da kyallen takarda ke samarwa daga cikin abubuwan da aka cinye omega-3s, misali wasu prostaglandins (duba zane mai bayani a farkon takardar Omega-3 da Omega-6). Irin wannan abincin zai kuma rage yawan mahaifa saboda haka zafin da za su iya haifarwa.34-36 . Prostaglandins suna da tasiri iri -iri masu ƙarfi. Akwai nau'ikan iri ashirin. Wasu, alal misali, suna tayar da ƙwanƙolin mahaifa (duba akwatin da ke sama “Yaya aka yi bayanin ciwon haila?”). Wadanda ke da aikin kumburin kumburi galibi ana samun su ne daga Omega-3 (man kifi, linseed da linseed, goro, da sauransu). Prostaglandins, wanda ya wuce kima yana iya haifar da sakamako mai kumburi, an ɗauke shi daga Omega-6 kunshe a cikin kitsen dabbobi. Wannan gaba ɗaya ya yi daidai da shawarar wasu masana don komawa zuwa wani abinci samar da isasshen rabo na omega-6 zuwa omega-3 don rage yawan cututtukan kumburi da inganta lafiyar zuciya1-3 . A zahiri, galibi ana ɗauka cewa rabo omega-6 / omega-3 a cikin abincin yamma yana tsakanin 10 zuwa 30 zuwa 1, yayin da yakamata ya kasance tsakanin 1 da 4 zuwa 1. |