Pane nzira dzekudzivirira zviratidzo zvePSS nenzira yega?
Sezvo mahomoni achikwira uye achiwa, vamwe vakadzi vanoona PMS (premenstrual syndrome), boka rezviratidzo zvepanyama uye zvepfungwa zvakadai sekudzivirira pamuviri, kunyorova, kuora, kuora mwoyo, uye kuzvidya mwoyo muvhiki kana maviri vasati vava kuenda kumwedzi.
PMS Remedy Remedies
Kana uchitarisana neMDC, iwe unogona kuvandudza zviratidzo zvako nekuita mararamiro emararamiro.
Mishonga yakasiyana-siyana inowanzoshandiswa kugadzirisa zviratidzo zveMDC, kubva pakudya zvimwe zvekudya kuzviita. Heano mamwe emishonga inowanzoshandiswa:
Calcium
Kunyange zvazvo zvakasiyana-siyana zvezvidimbu zvakave zvataurwa kuti zvigadzirise zviratidzo zve PMS, panguva ino chete calcium yakaratidza kushandiswa kwemazuva ose kunobatsira.
Chimwe chezvidzidzo zvakakura pane calcium ye PMS, yakabudiswa muAmerican Journal of Obstetrics uye Gynecology , yakarongedza kushandiswa kwe calcium kuwedzera kwevakadzi vanoita zvishoma nezvishoma kuti vakuye zviratidzo zvekare. Vatori vechikamu mubhuku racho vakatora calcium kana placebo kwemwedzi mitatu.
Vatsvakurudzi vakawana kuti vakadzi vakatora calcium vane 48 muzana yekuderedzwa kwehuwandu hwezviratidzo zvadzo.
Mune imwe tsvakurudzo, yakabudiswa muChinyorwa cheInternal Medicine, vatsvakurudzi vakatsvaga mashoko kubva kuvakadzi 1057 vakagadzira PMS makore gumi ekutevera uye muna 1968 vakadzi vasina PMS. Vakaona kuti vakadzi vaiva nekodhium yakadyiwa kubva kune zvekudya vaine njodzi yakaderera ye PMS.
Anenge maawa mana pazuva (yakaenzana ne1200 mg calcium) yemukaka wakaoma kana wakaderera, mazai emucheka weganda, kana kudya kwemafuta asina kukwana akadai seguriti aisanganiswa nehuwandu hwehuwandu. Zvinofadza kuti calcium kubva kuwedzerwa yakanga isingabatanidzi nengozi ye PMS.
Zvokudya zvakakwirira mu calcium zvinosanganisira:
- Dairy products
- Sesame mbeu
- Amamondi
- Leafy mhando yemichero
Chidzidzo chacho chakawanawo kuti vakadzi vaiva nekudya kwakakwana kwevhitamini D (vitamini inotungamirira calcium absorption uye metabolism) kubva kune zvinyorwa zvezvokudya zvinokwana 400 IU pazuva nezuva risina ngozi ye PMS.
Chimwe chidzidzo chakazotevera chakabudiswa muBomC Women's Health rakatarisa ropa revhitamini D (25-hydroxyvitamin D) uye rakawana kuti mavhitamini D mazinga akanga asingabatanidzi njodzi yePMS yakawanda, asi yakanyatsoenderana nehutachiona hwezviratidzo zvekuenda kumwedzi zvakadai sechetere , chirwere chemahara kana kubatwa, kuneta, uye kuora mwoyo.
Kudya
Mazano anowanzodiwa ndeyekugadzirisa kudya kwemashuga uye kuwedzerwa kushandiswa kwemakinehydrates akaoma. Vamwe vanhu vanogona kubatsirwa nekudya kwakaderera kwe-sodium, iyo inogona kubatsira kuderedza kuputika, kuchengetwa kwemvura, uye kuvepa kwechifu uye unyoro.
Chigadziro cheCaffeine ndechimwe chikafu chinowanzogadziriswa nekuda kweshamwari pakati peCafeine na PMS zviratidzo zvakadai sokutsamwa uye kusuruvara.
Dzidzira
Kuteerera kuitiro wenguva dzose yekuita muviri kunogona kubatsira kuvandudza zviratidzo zve PMS. Nguva dzose maitiro anerobic akadai sokufambisa kufamba, kutamba, kushambira, kana kuti mabhasikoro kunobvisa endorphins, dopamine, uye serotonin (makemikari anotumwa anogona kukurudzira mafungiro) uye ane mazano akanaka pane simba uye kurara.
Kunyanya Kushungurudzika
Kudzidzira kupfutidza, kufungisisa , uye yoga inzira dzepanyama dzokuderedza kushungurudzika uye kukurudzira kuzvidzora. Vakadzi vazhinji vanonzwa vakasimba uye vanofanirwa nezvido zvavo mumavhiki vasati vaita. Izvi zvinogona kushandiswa zvakanaka kuburikidza nekubvumira nguva yako yekuzorora, kuratidza manzwiro, nekupa zvakanyanya pane zvaunoda uye zvinokusimbisa iwe.
Agnus Castus (Chaste Tree Berry)
Muchena mutema berry ( Vitex agnus-castus ) berry inowanzoitwa semushonga wekuwedzera wekubatsira kunobatsira nepremenstrual syndrome.
Somuenzaniso, chidzidzo chakabudiswa muPhytomedicine chakaongorora kushandiswa kwe agnus castus (mumitambo mitatu yakasiyana) kana kuti placebo muvakadzi 162 vane PMS.
Mushure memwedzi mitatu, vakadzi vaitora 20 mg pazuva vakange vaine zviratidzo zviri nani kana vachienzaniswa nevaya vakatora placebo kana 8 mg.
Muchidzidzo che2013 chakabudiswa muPlanta Medica , vatsvakurudzi vakaongorora zvinyorwa zvakabudiswa kare pamusoro pekushandiswa kwemuti wakachena nokuda kwekuberekwa kwevakadzi. Vakaona kuti zvidzidzo zvishanu kubva kune zvitanhatu zvakawanikwa agnus castus zvinowedzera zvakagadzirisa kupfuura nzvimbobo.
Panogona kuva nemigumisiro uye zvingave zvisina kukodzera kune vamwe vanhu (zvakadai sevamwe vane hutano huripo kana vanhu vari kutora mishonga), saka kana iwe uchifunga kutora agnus castus, zvakakosha kubvunzurudza mutano wako wehutano kutanga.
Nzira Dzakabatana
Kugadzirwa, kuisa massage, uye aromatherapy (kushandisa mafuta anokosha) dzimwe nguva inoratidzirwa kuderedza zviratidzo zve PMS.
Pasi Pasi
Kana iwe une PMS, pane humwe hupenyu hunogona kuchinja iwe unogona kuita kuti uvandudze zviratidzo zvako uye kubatsira kubvisa mahomoni ako. Taura nemudzidzisi wako, uyo anogona kukubatsira kusarudza nzira iyo yakakodzera iwe.
> Sources:
> Bertone-Johnson ER, Hankinson SE, Bendich A, Johnson SR, Willett WC, Manson JE. Calcium uye vitamini D kudya uye njodzi yechiitiko chinonzi premenstrual syndrome. Arch Intern Med. 165.11 (2005): 1246-1252.
> Bertone-Johnson ER, Hankinson SE, Mugadziri NG, et al. Plasma 25-hydroxyvitamin D uye pangozi yekufanororwa kwemazuva ano mune imwe nguva inotarisirwa kubatana. BMC Womens Health. 2014 Apr 12; 14: 56.
> Schellenberg R, Zimmermann C, Drewe J, Hoexter G, Zahner C. Dose-inotenderera kushanda kweVitex agnus castus kubvisa Ze 440 mune varwere vane chirwere chekutanga chinonzi syndrome. Phytomedicine. 2012 Nov 15; 19 (14): 1325-31.
> Thys-Jacobs S, Starkey P, Bernstein D, Tian J. Calcium carbonate uye premenstrual syndrome: zvinokonzerwa nekutanga kwemazuva uye zviratidzo zvekuenda. Premenstrual Syndrome Yokudzidza Gulu. Am J Obstet Gynecol. 1998 Aug; 179 (2): 444-52.
> van die MD, Burger HG, Teede HJ, Bone KM. Vitex agnus-castus zvinyorwa zvekuvhiringidzika kwevakadzi: chiitiko chekuongororwa kwezvirwere zvekurapa. Planta Med. 2013 May; 79 (7): 562-75.
Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.