Kuwedzera kudya, dzimwe nguva kunyange zhor, kurwisana pakati peusiku, nyota nguva dzose uye kusagadzikana kwemafunguro emafungiro - zviratidzo zvinowanzozivikanwa? Zvino iwe uri mumwe weavo vanoziva premenstrual syndrome - PMS - iwe pachako. Uye kunyange zvazvo vasikana vazhinji vasinganzwi, mufananidzo wacho unochinja nezera: maererano nehuwandu, vakadzi vanodarika 90% vanotambura nezvimwe zviratidzo zve PMS. Kunyanya kushata kunobata madzimai, anotamira pakuzara. Kuchinja kwemashure ehomoni kunomutsa mukati mavo chido chinotyisa. Mazuva matatu kusvika kutatu kusati kwasvika pakuenda kumwedzi, uwandu hwehomoni inonzi progesterone inowedzera zvakanyanya. Ndiye ane mhosva yekuzvitora, uye mukadzi akamirira vana vanofanira kudya zvakanaka kutakura mwana. Nokudaro, munguva ino mhuka yemamangwana inouya inofanira kuita zvigadziriswa zvekushandisa mune remangwana.
Nokudaro, izvi zvinetso zvenguva pfupi, zvichionekwa musati vasvika kumwedzi, sekuputika, kuvimbiswa, kubvisa uye kuwedzera kuwedzera. Zvisinei, vamwe vakadzi vari pachiitiko chemuviri, kusunungura mawere mukati me PMS uye, sechikonzero chacho, zvishoma nezvishoma fading mafuta. Zvakanaka, musati mwedzi, kuyerwa kunofanira kuwedzera ne 900 chete, iyo iyo mushure mekuenda kwemwedzi ichaenda. Zvisinei, mumadzimai akawanda, kuchinja kunoitika mukati me1-1.5 kg. Uye zvino chimbofunga: wolfish appetite yakaita kuti udye 3 kg, shure kwako pawakanyanyisa pasi 2.7. (Nenzira, kana uremu "hunofamba" mumiganhu yakakura, usashamiswa nekuonekwa kwe striae uye kutambanudza mavara.) Saka 300 g akagara pamativi. Izvi zvinoshanda mwedzi woga woga, zvishoma nezvishoma kuunganidza mafuta akawanda. Kuti urege kukura muhupamhi munguva yePPS, zvakakosha kutevera mitemo iri nyore.
Kuderedza uremu
Simuka pachiyero kamwe chete pamwedzi - mushure memazuva anokosha, zvichida pazuva rimwe chete rekuenda kwako kumwedzi - uye nyora mugumisiro. Kana zviratidzo zvisingashanduki, iwe unokwanisa kurarama ne "menstrual" yako yezvokudya.
Usaenderera mberi nemafungiro
Vose vakadzi vanoziva mazuva iwayo ane ngozi apo kune chido chakakosha-chekudya chekurambidzwa uye vazhinji vari kushamisika: "Kuwanda kweizvi kuwedzera panguva yekuenda kumwedzi?" Sunga mukicheni chiratidzo ne chokwadi chisinganzwisisiki: "PMS ichapfuura, asi uremu huchasara." Ichavhara nzira yako kuenda kune firiji uye haingakuregi iwe uise zvose mumuromo mako.
Tererai kune zvokudya
Dzivisa kudya kwemafuta - maronda, nyama yenguruve, marudzi ose easusi uye mazinga akawanda-mafuta. Yeuka kuti mbatata yakabikwa, uye huku ine ganda uye kuti munyika muno kune muto wepasi rose - mayonnaise. Mafuta emichero anoyera teaspoon, nuts uye mbeu dzinowanikwa nechidimbu. Mukuwedzera, pickles, doro, doro uye, zvechokwadi, masukisi (mumutauro uyu unosanganisira confectionery, pastry, chibereko chinotapira chinotapira, chokoti) inofanira kunge yakaderera sezvinogona. Ita chidzidzo chekudzidza nehafu yako yechipiri, uye pamwe newe. Ongorora maitiro ako panguva ye "zvirwere" zvinorwara. Ndivo varume vasinganzwisisiki kubatsira vakadzi kuwedzera kuwanda munguva yakaoma. Kuita zvepabonde kwakasimba semoto unotya kuratidzirwa munharaunda yako yaunofarira yepamusoro-soro, kunyanya misodzi, vanyengeri, kukakavara. Munzira dzose dzinoedza kuderedza kutambura kwemaikadzi, kuratidza kunetseka uye kunzwisisa, vanozvitenga uye vanogadzirira zvese izvo zvokudya izvo mukadzi wacho haazvibvumi mumazuva akafanana. Chii chinonzi disservice ?! Kuteerera: sekutonga, varume vanofarira chokoti yaidiwa. Mamirioni eatoni ekocoa nyemba inopedzwa nevakadzi pasi pose munguva yePSS. Vamwe vakadzi vanotumira hafu yechipiri kuchitoro kuti vawane chokoreti kunyange usiku. Asi matese aya ose anongogara nyore muhudyu uye muchiuno!
Kwete mudzimai wesimbi
Zvingaita sekuti nekuuya kwemwedzi, nguva inotyisa inofanira kupera. Asi izvi hazviitiki. Mwedzi woga woga, mumazuva anokosha, mukadzi anorasikirwa nehafu yegirazi (anenge 100 ml) yeropa. Ndizvo zvakawanda kana zvishoma here? Vamwe madzimai havanzwi kushungurudzika panguva ino. Asi vamwe zvakajeka vanonzwa vasina simba, vanoramba vakotsira, cherechedzai kuderera kunoratidzika mukubudirira. Dzimwe nguva vanova nemusoro, kutambudzwa kwechezzinesi kusvika pakupera simba. Pashure pezvose, ropa harisi mvura! Mvura yakatsvuka, kunyatsorongeka kwayo, inobata maitiro uye hupenyu hwemukadzi. Uye panguva yokuenda kumwedzi, ropa rinoshanduka: huwandu hwe hemoglobin uye maplatelet inoderera, uwandu hweeukocytes hunowedzera. Kana kudya kuchienderana, kuchinja kwakadaro kunoitika kune vakadzi pasina tsanangudzo. Asi, nhamo, maererano nehuwandu, inenge 50% yevamiriri vevakadzi vasina simba vane dambudziko reropa - kunyanya pakati pevasikana vaduku, avo, nekuda kwefashoni uye superstructure, vanotambudza pachavo nenzara uye kudya. Chikonzero chinowanzoitika pakushaya zvokudya zvinovaka muviri ndeye anemia (anemia), iyo inowedzera mumazuva anokosha. Mushure menguva yekuenda kumwedzi, anenge 30 mg yesimbi yakarasika. Kuedza kubhadharisa kurasikirwa, kudzorera simba, vakadzi vanotanga kudya zvakasimba, vachipa hupfu hwakakosha uye ndiro dzinotapira, kunyange zvazvo chikafu chinoda kuwedzera chikamu chesimbi-ine mishonga.
Tinofudza ropa
Saka vakadzi vanodya sei uye mumazuva anokosha? Sarudza chikafu, chinokwanisa "kufudza" ropa: nyama yakaonda (veal), nyuchi, huku, gwayana rechiropa, chiropa chepate, marudzi ose emakungu anokwidza - fadza iwe nezvokudya zvinonaka semassels, oysters, masonna. Pakati pehove, salmoni ndiyo yakawanda yakawanda nesimbi yakarurama. Uyezve, simbi iri munyama yeshiri, mazai (akawanda mune zvihuta kudarika mukati mekuku), kakao, sesame, nutswa (misidhari, walnuts, maarmond, marangi, makunguti), michero yakaomeswa (yakaomeswa apricots, izume), chokoti chakaipa, nyemba, mazai , lentils, broccoli uye plums. Iyo mhare pane zvinyorwa zvesimbi zvinogona kunzi chikoro bran. Kuwedzera huwandu hweHemoglobin, zvakakwana kuwedzera 1-2 maspuniji kuti adye. l. branhi zuva nezuva.