Mea ʻai PMS

ʻO ka loli o ka naʻau, ka hoʻonui ʻana i ka luhi, ka pehu ʻana, ka palupalu o ka umauma, huehue, ʻeha poʻo a i ʻole nā ​​ʻeha pelvic, a me ka make wai, hoʻonui i ka makemake, hoʻololi i ka ʻono, kaumaha a me ka huhū - ʻaʻole kēia kahi papa inoa piha o nā ʻōuli o premenstrual Syndrome, a i ʻole PMS. Wahi a nā helu helu i haʻi ʻia e nā sociologists ʻAmelika, ma kahi o 40% o nā wahine US i hōʻike ʻia iā ia. I kēia manawa, hoʻopaʻapaʻa nā kānaka sūkū Lūkini kokoke i ka 90% o nā wahine mai 13 a 50 mau makahiki i kū i ka manaʻo o PMS i kekahi ala a i ʻole kekahi. Eia kekahi, 10% o lākou i ʻōlelo koʻikoʻi. Ma ka maʻalahi, 10 o 100 mau wahine e ʻike i ka ʻeha maoli o ke kino a me ka noʻonoʻo. Eia kekahi, ma ka awelika, no 70 mau lā o ka makahiki. ʻO kēia, ke noʻonoʻo nei ʻaʻole i ʻoi aku kā lākou lōʻihi ma mua o 5-6 mau lā. I ka ʻoiaʻiʻo, no nā wahine like ʻole, mai 3 a 14 mau lā.

Akā, ʻo ka mea kupaianaha nui loa ʻaʻole ka hapanui o lākou e hakakā me kēia ʻano i kekahi ʻano, e kuhi hewa nei he kūlohelohe ia. Akā ʻōlelo nā kauka he nui nā ʻōuli o PMS hiki ke hoʻopau maʻalahi ʻia e ka hoʻololi wale ʻana i kāu papaʻai.

PMS: nā kumu a me nā ʻano hana o ka hoʻomohala

ʻO ka PMS kahi hui pū ʻia o nā maʻi noʻonoʻo, ʻuhane a me nā hormonal i kū ma ke ahiahi o ka menstruation a hoʻoliʻiliʻi me kona hoʻomaka. ʻO nā kumu o ko lākou helehelena ʻaʻole i hoʻokumu ʻia e ka ʻepekema. Manaʻo ka hapa nui o nā ʻepekema he pili i nā homone.

I kēia wā, piʻi nui ka pae o nā prostagladins i ke kino, ka nui o ia mea e hoʻoholo ai i ka nui o ka hōʻemi ʻana o nā mākala uterine a, ma muli o ka hopena, ka ikaika o ka ʻeha. Hoʻohui ʻia, hoʻohālikelike ʻia kēia ʻano e ka hoʻonui ʻana o ka makemake, ke ʻano o ka headache a me ka puʻupuʻu, nā haunaele i ka hana o ka gastrointestinal tract, a me ka nui o ka luhi.

Ma waho aʻe o nā prostagladins, hiki i nā fluctuations i ka estrogen a me nā pae progesterone ke hoʻopili, kahi e alakaʻi ai i ke ʻano o ke ʻano, ke ʻano o ka huhū a me nā ʻano o ka hopohopo. Me kēia, i kēia wā, hiki ke hoʻonui i ke kiʻekiʻe o ka aldosterone, kahi e alakaʻi ai i ka hoʻonui ʻana o ke kaumaha o ke kino, ka hanana o ka edema a me ka ʻeha ma nā mammary a me ka nausea I ka huli ʻana, ʻike ʻia nā fluctuations i nā pae androgen e ka waimaka, kaumaha, a me ka hiamoe ʻole.

Wahi a A. Mandal, MD, "i kēia wā, hiki ke ʻike ʻia nā fluctuations i nā pae serotonin i loko o ke kino, kahi e alakaʻi ai i ka loli ʻana o ka naʻau, a hiki ke kuhihewa ʻia no PMS."

Ma waho aʻe o nā kumu i luna, hoʻopili ʻia ka PMS e:

1. 1 hana maikaʻi ʻole;
2. 2 hoʻoluhi pinepine;
3. 3 ka nele o ka hoʻoikaika kino maʻamau;
4. 4 hoʻoilina;
5. 5 a me nā kaʻina hana hoʻomāinoino mau e hiki ai i ke kino. ʻOiaʻiʻo, ʻo ka ʻoiaʻiʻo, ʻo nā prostagladins he ʻano like me ka hormone i hana ʻia e ke kino i ka pane ʻana i ka hōʻino ʻana o nā aʻa a me ka mumū. I ka manawa like, hiki i kahi pae kiʻekiʻe o nā prostagladins ke kumu o ke kahe nui o ke kahe, ka ʻeha a me ka nui o ka luhi - nā hōʻailona ponoʻī o nā maʻi e like me nā PMS.

Kaʻai kūpono a me ka PMS

Ua ʻike anei ʻoe i kēlā:

• ʻO ka hemahema o ka wikamina B ke kumu o ke ʻano o ia mau ʻōuli PMS e like me ke ʻano o ka naʻau, ka luhi nui, ka pehu ʻana, a me ka ʻike nui o nā mammary glands, kaumaha. ʻIke ʻia ka wikamina B i nā hua, nā lau, nā ʻiʻo ʻulaʻula, a me nā lau lau ʻōmaʻomaʻo.
• ʻO ka hemahema o ka Magnesium ke kumu o ka noʻonoʻo a me ke poʻo, ka ʻeha ma ka ʻāpana pelvic, a me ke ʻano o ka ʻeʻe, ke kaumaha a ... Loaʻa ka Magnesium i nā nati, iʻa iʻa, maiʻa, nā huahana waiu, nā kīʻaha, a me nā lau ʻōmaʻomaʻo.
• ʻO ka hemahema o ka omega-3 a me ka omega-6 polyunsaturated fatty acid e kumu i nā fluctuations i nā pae prostagladin. Loaʻa kēia mau mea i loko o ka iʻa, nā nati a me nā aila mea kanu.
• ʻO kahi hemahema i nā huaʻale, nā minelala, a me nā fiber e hoʻoliʻiliʻi i nā pae serotonin a me estrogen a alakaʻi i nā ʻōuli PMS e like me ka huhū a me ka makaʻu. Loaʻa kēia mau mea i ka berena, pasta, laiki, kaʻuala, a me nā legume.
• ʻO ka hemahema Isoflavone ke kumu o nā fluctuations i ke kiʻekiʻe o ka estrogen i loko o ke kino a, ʻo ka hopena, ke ʻano o nā ʻōuli PMS koʻikoʻi. ʻIke ʻia nā Isoflavones i nā meaʻai soy e like me ka tofu, ka waiū soy, etc.
• ʻO ka hemahema Zinc ke kumu o ka huehue PMS. ʻIke ʻia ʻo Zinc i nā iʻa iʻa, pipi, hua hua, a me nā ʻanoʻano.

Nā huahana 20 kiʻekiʻe no PMS

Nā lau lau ʻōmaʻomaʻo. ʻO kahi laʻana, kāpiki, spinach, arugula, a me nā mea ʻē aʻe He kumu ia no ka magnesium, calcium, iron, vitamins E a me B, kahi e hiki ke kōkua i ka hemo ʻana i nā ʻōuli o ka PMS.

ʻApokila. He kumu ia o ka fiber, potassium a me ka huaʻai B6. Kōkua kāna ʻai i ke kaulike ʻana i nā hormoni, hoʻoliʻiliʻi i ke kō kō a me ka pehu ʻana, hoʻomaikaʻi i ka digestion, a hoʻopau i ka huhū, ke kaumaha a me ke kaumaha.

Kokoleka pouli (mai 80% koko a me nā mea hou aku). He kumu ia o ka magnesium a me kaobobine, ka mea e hoʻomāhuahua i nā kīʻaha koko, hoʻomaikaʻi i ke kaapuni ʻana a, a ʻo ka hopena, hoʻomaha i ka ʻeha poʻo. A ʻo kahi aphrodisiac kūlohelohe hoʻi, i hiki ke hoʻonui i ka pae o ke serotonin i ke kino a, no laila, e hoʻomaha ai ka wahine, mālie a hauʻoli hoʻi!

Broccoli. Loaʻa iā ia ka calcium, magnesium, hao, puluniu a me nā wikamina B e kōkua i ke kaulike i nā hormoni.

Ka waiū kao a me kefir kao. He kumu ia o ka protein, calcium, potassium, a me ka tryptophan, i hāʻawi i ka hana o serotonin a hoʻomaikaʻi i ke ʻano. ʻOkoʻa ka waiū kao mai ka waiū o ka bipi i loko o ka mea i loaʻa ka nui o nā meaola, mahalo i hoʻomaikaʻi ʻia ke ʻano maʻamau o ke kino a me ka digestion. ʻO ka mea hoihoi, e like me nā noiʻi i hala iho nei, "ʻo nā wahine e inu mau i ka waiū, kao a waiū bipi paha, e ʻehaʻeha i nā ʻōuli PMS ma mua o nā wahine e inu ana i kēlā me kēia manawa."

Laiki palaunu. Loaʻa iā ia nā huaora B, magnesium, selenium a me manganese, ka mea, ke hui pū ʻia me ka puna, hoʻopau i nā ʻōuli PMS. A i kahi nui hoʻi o ka tryptophan, i kōkua e hoʻomaikaʻi i ka digestion.

Salemona. Kahi kumu o ka protein, B wikamina a me ka wikamina D, a me selenium, magnesium a me omega-3 fatty acid. Hoʻohālikelike ia i nā pae kō kō a loaʻa iā ia nā ʻano anti-inflammatory.

Nā hua ʻumeke maka. Loaʻa iā lākou ka magnesium, calcium, iron, manganese, zinc a me omega-3 fatty acid. Hiki iā ʻoe ke pani iā ​​lākou me nā ʻano pua sunflower. Kōkua kēia mau mea ʻai i ka hōʻoluʻolu o ka umauma a me ka huhū a me ke kaumaha.

Maiʻa. Pono lākou no ka PMS, no ka mea he kumu ia o nā huaʻaleʻale, huaʻai B6, manganese, potassium a me tryptophan. ʻOi aku ka waiwai o kēia huahana i ka mea e hōʻemi ai i ka pehu a me ka momona i ka PMS.

ʻO Asparagus. Loaʻa iā ia folate, wikamina E a me ka wikamina C, nona nā ʻano anti-inflammatory. Hoʻohui ʻia, he diuretic kūlohelohe ia e hemo me ka mālie i ke koena o ke kino.

Mīkini palaoa. He kumu ia o nā huaora B, zinc a me ka magnesium, hiki ke pale i ka loli ʻana o ka naʻau a me ka momona. Hiki iā lākou ke hoʻohui i nā cereal, muesli, nā mea i hoʻomoʻa ʻia, nā ʻopa a i nā salakeke.

ʻO ka palaoa momi. Loaʻa iā ia nā huaora A, E, B, PP, D, a me ka potassium, calcium, zinc, manganese, iodine, phosphorus, keleawe, hao a me nā mea pono e pono ai. ʻOkoʻa ia mai nā cereala ʻē aʻe e kahi papa inoa glycemic haʻahaʻa, e hāʻawi ana i ka wikiwiki o ka lawe ʻia ʻana e ke kino a, a ʻo kahi hopena, ʻoi aku ka wikiwiki mai nā ʻōuli PMS. Kōkua ka barley porridge, ka mea mua, e kūpale i ka loli, ke hiamoe a me ka luhi nui. Hiki iā ʻoe ke pani i ka bale me ka oatmeal.

Nā ʻanoʻano sesame. Nui ka waiwai o ka huahana i nā huaora B, calcium, magnesium a me zinc. Hiki iā ʻoe ke hoʻohana wale a i ʻole mahele o nā kīʻaha ʻē aʻe.

Blueberry a ʻeleʻele. Ma waho o ka nui o nā wikamina a me nā minelala, loaʻa pū lākou i nā antioxidant i hiki ke hoʻopau i nā ʻōuli o PMS.

Turmeric. Loaʻa iā ia nā anti-inflammatory a me nā analgesic.

Kahakaha. Paʻa ia i ka mumū a kōkua i ka normalize i nā pae kō kō.

Kālika. ʻO ka lāʻau antibiotic kūlohelohe i loaʻa nā anti-inflammatory waiwai a kōkua pū kekahi e normalize i nā pae kō kō.

ʻO ka tī ʻōmaʻomaʻo, i ke kī chamomile. Loaʻa iā ia ka antioxidant a me nā mea hoʻohiamoe. Hāʻawi pū ia iā ʻoe e hoʻopau i ka huhū a me ka hopohopo a hoʻomaha i nā spasms muscle.

Yogurt. Ua hōʻike ʻia ka noiʻi mai ke Kulanui o Massachusetts i nā wahine i lawa ka calcium i kā lākou papaʻai (i loaʻa mai ma kahi o 3 mau kīʻaha yogurt) ʻoi aku ka liʻiliʻi o ka ʻeha ʻana mai nā ʻōuli PMS ma mua o nā poʻe ʻē aʻe.

He paina. Ma waena o nā mea ʻē aʻe, loaʻa iā ia ka manganese a me ka calcium, hiki ke kōkua i ke kōkua ʻana i nā ʻōuli PMS e like me ka huhū, ke ʻano o ka naʻau, ka luhi a me ke kaumaha.

Pehea ʻoe e hōʻoluʻolu ai a kāpae ai hoʻi i nā hōʻailona PMS

1. 1 Alakaʻi i kahi nohona kūpono. ʻO ka momona, nā ʻano maikaʻi ʻole e like me ka puhipaka a me ka inu ʻana, kahi nohona noho a me ka nele o ka hoʻoikaika kino mau kumu nui e hoʻomaka i ka hoʻomaka ʻana o nā hōʻailona PMS. Ma ke ala, ʻo ia ka waiʻona e hoʻonui i ka manaʻo o nā mammary glands a ʻo ia ke kumu pinepine o ka loli o ke ʻano.
2. 2 Ka palena o ka ʻai ʻana o ka meaʻai paʻakai a momona hoʻi i ka manawa o nā hōʻailona PMS. Hōʻike ʻia kēia e ka mea e hoʻonāukiuki i ka helehelena o ka edema a me ka bloating, a laila hoʻonāukiuki wale i ke kūlana.
3. 3 Hōʻalo i nā mea inu caffeinated. No ka mea ʻo ka caffeine ke kumu o ka hoʻonui i ka ʻike o nā mammary a me ka huhū.
4. 4 Palena i kāu lawe ʻana i nā mea ono. ʻO ka Glucose, i loaʻa i loko o nā meaʻono a me nā pōpō, hoʻonui i nā kō kō kō a hoʻonāukiuki i ka wahine i kēia wā.
5. 5 A i ka hopena, hauʻoli maoli i ke ola. Ua hōʻike nā ʻepekema ʻo ka huhū, hōʻoluʻolu ʻole a me ke koʻikoʻi hoʻi i alakaʻi i ka PMS.

Nā mea hoihoi e pili ana i ka PMS

• ʻAʻole ʻeha ko mākou mau kūpuna i ka PMS, ʻoiai lākou e noho mau nei i kahi kūlana o ka hāpai ʻana a me ka hānai ʻana. Ua wehewehe mua ʻia ka huaʻōlelo PMS ma 1931.
• ʻIke nā māhoe like i nā ʻōuli PMS i ka manawa like.
• ʻIke nā ʻepekema e pili ana i nā hōʻailona 150 PMS.
• Hoʻonui ka makaʻu o ka PMS me ka makahiki.
• Manaʻo pinepine ka pōloli mau me PMS. I mea e pale aku ai iā ia i lilo i kumu o ka loaʻa waiwai keu, hiki iā ʻoe ke inu i nā wai he nui. E hana kēia i ka manaʻo o ka piha a me ka piha o ka ʻōpū.
• ʻO nā mea noho o nā megacities, ma ke ʻano he rula, ʻeha ka PMS ma mua o ka poʻe noho o nā kuaʻāina.
• Kū pinepine ka PMS i nā wahine e pili ana nā hana i ka hana noʻonoʻo.
• Hana nā wahine i nā kūʻai wikiwiki loa i ka wā PMS.
• Ua ʻike nā ʻepekema i kekahi ʻano o ka PMS. ʻO kekahi o nā mea ʻē aʻe i manaʻo ʻia he ʻano atypical. Hōʻike ʻia ia e ka hoʻonui ʻana o ka mahana o ke kino a hiki i nā kekelē 38, ke ʻano o ka stomatitis, gingivitis, nā hōʻeha o ka hānō hānō, ka luaʻi a ʻo ka mea hoʻi i kapa ʻia ka migraine menstrual (migraine e kū nei i nā lā o ka menstruation).
• ʻO nā Heluhelu, nā wahine lahilahi, nāukiuki i hopohopo nui e pili ana i ko lākou olakino ka mea e ʻoi aku ka ʻeha ma PMS ma mua o nā poʻe ʻē aʻe.
• Aia me PMS e lilo ai ka wahine i mea moekolohe.