Matenda a Premenstrual amadziwonetsera mwa mkazi aliyense m'njira zosiyanasiyana. Wina amavutika pojambula ululu m'mimba pamunsi , akumva kutopa ndi kugona. Ena amakwiya komanso amawazunguza. Pali amayi (ndipo alipo ambiri!), Amene ali ndi chilakolako chowonjezeka asanakwane. Iwo amawombera mofananamo firiji ndi makabati kukhitchini kufunafuna chakudya ndipo sangathe kudziletsa okha ku zhora. Ngakhalenso otsutsa kwambiri omwe amadya zakudya amadwala komanso amadya. Kenaka, patatha masiku angapo, oimira zachiwerewere amadzikuza okha chifukwa cha kufooka mwa njira iliyonse, akulonjeza kuti asadzachite izi ... ndipo kachiwiri, pamwezi, amathamangira ku firiji. Chifukwa chake, amayi ambiri amakondwera ndi zomwe zimachitika ndi thupi lawo madzulo a "masiku ovuta". Tiye tione chifukwa chake changucho chikuukira pamwezi.
Zonse zokhudzana ndi thupi
Zimadziwika kuti chikhalidwe cha thupi ndi ubwino mwa amayi zimayang'aniridwa ndi mahomoni. Pakati pa nthawi ya kusamba, mlingo wa mahomoni ena umachepa, pamene ena akuwonjezeka komanso mosiyana. Mwachitsanzo, pachigawo choyamba, pamene opaleshoni ya estrogen ikuwonjezeka, mkaziyo amamva bwino kwambiri, khungu lake likuwala. Poyamba gawo lachiwiri, mlingo wa estrojeni umachepa, womwe ukuwonetseredwa ndi kukhumudwa, kumverera bwino ndi kuwonjezeka kwa chakudya pamaso pa kusamba. Izi ndi chifukwa cha zifukwa zingapo.
Choyamba, kuchuluka kwa progesterone m'magazi kumapangitsa kuti adrenaline ndi norepinephrine ziwonjezeke. Iwo, nawonso, amachulukitsa chinsinsi cha mimba yam'mimba. Chakudya chomwe chimalowa m'kati mwa chakudya chimakulungidwa nthawi yochepa. Ndipo amayi amamva bwino kwambiri asanafike msambo.
Chachiwiri, chifukwa cha kusowa kwa mahomoni a chiwerewere, chidziwitso cha shuga m'magazi, insulini, chimapangidwa mochepa. Pozindikira kufunika kokasakaniza, thupi lathu limaperewera chifukwa cha kusowa kwake kwa chokoleti, maswiti, mipukutu ndi mikate, ndiko kuti, zopangidwa ndi zakudya. Ndicho chifukwa chake miyezi ingapo musanafune.
Chachitatu, kufotokozera maonekedwe a zhora musanayambe mwezi uliwonse, chifukwa chiyani mukulakalaka kudya maswiti onse powonekera, ndizo "ntchito" zokonzekera mimba yomwe ingatheke. Mlingo wa progesterone m'magazi mu gawo lachiwiri la kayendetsedwe kake ukuwonjezeka, zomwe zimasonyeza thupi kuti pakufunika kuwonjezerapo zakudya zowonjezera, zomwe zimachititsa chilakolako chowonjezeka asanafike kusamba.
Kodi ndikumvetsa chisoni bwanji mwezi uliwonse?
Zoonadi, kudziŵa chifukwa chimene mukufuna kudya miyezi ingapo, sikufooketsa chilakolako chodya china chokoma. Koma kuti musadzipweteke nokha ndi chikumbumtima cha chikumbumtima chifukwa cha zakudya zopanda phindu zomwe mumadya nthawi yoyamba, yesetsani kutsatira malamulo angapo:
1. Konzani zochitika zosangalatsa. Chifukwa cha kusintha kwa mahomoni, chisokonezo cha amayi chichepa, akuyang'ana chitonthozo mu chakudya. Mmene mungachepetsere kudya usanafike kusamba, maganizo abwino ndi ofunikira omwe angapangitse kupanga mahomoni a chimwemwe - endorphins - ndi kusokoneza chakudya.
2. Ngati simungathe kukhala ndi njala pa nthawi ya PMS, pamene njira yamagetsi ikuchedwa, yesetsani kudya zakudya zathanzi:
- Zakudya zobiriwira (mbewu, zipatso, masamba, pasta, mkate wonse wa tirigu);
- mapuloteni (nyama za mafuta ochepa, nsomba, kanyumba tchizi ndi kefir zinachepetsa mafuta, nyemba).
3. Ndikofunika kuchepetsa kumwa mafuta, mchere komanso kusuta fodya (sausages, sausages, anyama), maswiti, shuga, zakumwa zakumwa, mowa ndi khofi.
Ndipo ngati mukufunadi chitukuko, dzipangire nokha masiku ano ndi mkate wosasunthika kapena magawo angapo a chokoleti yomwe mumaikonda. Kilogalamu siidzawonjezeka, ndipo maganizo adzakwera ndithu!