eyodwa. Amakhambi asekhaya obuhlungu besikhathi - mayelana nomjikelezo wokuya esikhathini:
ezimbili. Izimbangela zobuhlungu besikhathi
3. Izimpawu zenkathi nezimpawu
Ezine. Amakhambi asekhaya okunciphisa ubuhlungu besikhathi
5. Ukudla ubuhlungu besikhathi
6. Okufanele ukwenze nokungakwenzi phakathi naleso sikhathi
7. Imibuzo Evame Ukubuzwa mayelana nobuhlungu besikhathi
Amakhambi asekhaya obuhlungu besikhathi - mayelana nomjikelezo wokuya esikhathini:
Umjikelezo wokuya esikhathini isikhathi esisuka osukwini lokuqala lokuya esikhathini kowesifazane kuze kube osukwini olungaphambi kokuya kwakhe esikhathini esilandelayo. Phakathi nomjikelezo wenkathi, uchungechunge lwezinqubo zemvelo zenzeka emzimbeni - amazinga e-hormone akhuphuka futhi ehle, kuye ngokuthi isigaba sokuya esikhathini. Lawa ma-hormone angathinta isimo sakho sengqondo kanye nezinga lamandla.Ubude bomjikelezo wokuya esikhathini buyahlukahluka kowesifazane kuye kowesifazane, kodwa isilinganiso siwukuba ukuya esikhathini njalo ezinsukwini ezingama-28. Imijikelezo evamile emide noma emifushane kunalokhu, kusukela ezinsukwini ezingama-24 kuye kwezingama-35, ijwayelekile.
Izimbangela zobuhlungu besikhathi
Amajaqamba okuya esikhathini kwenzeka lapho imisipha esibelethweni ifinyela ukuze ichithe ulwelwesi. Lapho isibeletho sifinyela, singacindezela emithanjeni yegazi ngaleyo ndlela siyimpintshe okubuye kunqamule kafushane umoya-mpilo. Yilokhu okubangela ubuhlungu kanye nama-cramping. Phakathi nalesi sigameko, umzimba wakho ukhulula amakhemikhali abangela ubuhlungu ukuze akhuthaze ukufinyela. Ngokuhamba kwesikhathi, la makhemikhali angakha futhi abangele isicanucanu, isifo sohudo kanye nekhanda elibuhlungu.Ubuhlungu obuhlotshaniswa kuphela nenqubo yokuya esikhathini baziwa ngokuthi i-primary dysmenorrhea. Kodwa, uma ubuhlungu be-cramping kungenxa yenkinga yezokwelapha ebonakala njenge-endometriosis, i-uterine fibroids, noma isifo sokuvuvukala kwe-pelvic, kubizwa ngokuthi i-dysmenorrhea yesibili.
Abesifazane okungenzeka kakhulu babe nobuhlungu besikhathi:
- Abangaphansi kweminyaka engama-20 ubudala
- Ukuqala ukuthomba uneminyaka eyi-11 noma ngaphansi
- Labo abahlangabezana ne-menorrhagia, noma ukopha kakhulu ngesikhathi sokuya esikhathini
- Engakaze abelethe
Izimo ezingase zibe zimbi kakhulu amajaqamba okuya esikhathini
- I-Endometriosis: izicubu ezigudle isibeletho zikhula ngaphandle kwesibeletho.
- Uterine fibroids - Izimila ezingenamdlavuza kanye nezimila odongeni lwesibeletho.
- I-Adenomyosis: Izicubu ezigudle isibeletho zikhula zibe izindonga ezinemisipha zesibeletho.
- I-Pelvic inflammatory disease (PID): isifo esithathelwana ngocansi esibangelwa amagciwane.
- I-Cervical stenosis: ukuvulwa komlomo wesibeletho kuncane futhi kunciphisa ukugeleza kokuya esikhathini.
Izimpawu zenkathi nezimpawu
Iningi labesifazane liba nezimpawu ezithile njengoba kusondela usuku lwabo lokuya esikhathini. Waziwa ngo I-premenstrual syndrome (PMS), lokhu kuhlanganisa ukushintsha kwemizwa, izinguquko zokuziphatha kanye nokungakhululeki ngokomzimba futhi kungenzeka kuze kufike ezinsukwini eziyi-10 ngaphambi kwesikhathi.Izimpawu zomzimba:
- Ubuhlungu besisu nokuqunjelwa
- Amabele athambile
- Ikhanda elibuhlungu
- Ukuvuvukala kwezandla noma izinyawo
- Ukucanuzela kwenhliziyo nokukhuluphala
- Ubuhlungu bamalunga noma emhlane bungenzeka ngaphambi kokuba kuqale ukuya esikhathini.
- Amajaqamba abuhlungu nawo ayinkomba yokuthi sekusondele ukopha kokuya esikhathini
Ukushintsha kwemizwa nokuziphatha:
- Owesifazane angase azizwe ecasuka kakhulu, ecasukile, ecindezelekile noma ekhathazekile.
- Abanye besifazane bangase babe namathuba amaningi okuzizwa ngokomzwelo - ukukhala, ukungazethembi, ukucasuka noma ukuba nawo ukushintsha kwemizwa .
- Ukugxilisa ingqondo okungalungile, ukukhohlwa noma ngisho nesizungu kungase kwenzeke.
- Kungenzeka ukuthi ngalesi sikhathi, kungase kube khona ukucwiliswa ezithakazelweni zocansi kanye nesifiso.
- Ngaphambi kokuqala kokuya esikhathini, abesifazane bangase babe nezifiso zokudla kanye nokwanda kwesifiso sokudla.
- Ukulala nakho kungase kuphazamiseke njengoba uvame ukuzizwa ukhathele kakhulu kunokujwayelekile.
Amakhambi asekhaya okunciphisa ubuhlungu besikhathi
Uma ubuhlungu benkathi bungabekezeleleki, buqinisekile amakhambi asekhaya lokho kunganikeza ukukhululeka okuthile.
Umuthi ongaphezu kwekhawunta : Amaphilisi ezinhlungu ekhawuntani afana ne-paracetamol noma izidambisi zezinhlungu ezinikezwe udokotela njenge-ibuprofen ne-codeine alungele ukusetshenziswa isikhathi esifushane futhi asebenza kahle kakhulu ekwehliseni ubuhlungu bekhanda, amajaqamba esiswini, kanye ukuhlungu obusemhlane ngesikhathi sokuya esikhathini.
Ukushisa : Ukufaka ukushisa esiswini ngesikhathi sakho kungasiza imisipha ukuthi ikhululeke futhi ikhululeke amajaqamba abuhlungu . Lokhu kungenziwa ngokugeza ngamanzi ashisayo noma ngokusebenzisa ibhodlela lamanzi ashisayo.
Massage kanye namafutha : Ukugcoba amafutha e-lavender esiswini sakho kuyaziwa ukusiza ukukhulula amajaqamba esikhathini. Njengokuthi, ukusebenzisa uwoyela wesesame ukwenza imassage nakho kungasiza njengoba kunothile nge-linoleic acid futhi kunezindawo zokulwa nokuvuvukala kanye ne-antioxidant.
Ukuzivocavoca : Ungase ucabange ukuthi lokhu akunakwenzeka uma ucabangela ukuthi usezinhlungwini futhi awukwazi nokunyakaza, kodwa-ke, ukuzivocavoca kwandisa ukujikeleza kwegazi endaweni ye-pelvic futhi kukhulula ama-endorphin ukuze amelane nama-prostaglandin okuyizinto ezinjenge-hormone ezenza imisipha yesibeletho ifinyeze ngesikhathi. ukuya esikhathini.
Ama-orgasms : Ucwaningo luveza ukuthi i-orgasm inomthelela oqondile kumajaqamba okuya esikhathini. Ama-orgasm e-vaginal ahilela umzimba wakho wonke, kuhlanganise nomgogodla wakho, okhombisa ukukhululwa kwama-neurotransmitters afana ne-endorphin ne-oxytocin. Lawa ma-endorphin anganciphisa ukuqonda kobuhlungu.
Ukudla ubuhlungu besikhathi
Izinguquko ezithile zokudla zingasiza futhi ekwenzeni lesi sikhathi esesabekayo senyanga singabi nzima futhi kudambise amajaqamba akho okuya esikhathini.
Imbewu yeFennel
I-Fennel ikhulula amajaqamba nokungakhululeki okuhambisana ne-premenstrual syndrome kanye nokuya esikhathini ngokusiza ukubuyisela ibhalansi yamahomoni wesifazane. Kuphinde kube yi-diuretic yemvelo kanye nosizo lokugaya futhi kusiza ukunciphisa ukugcinwa kwamanzi nokuqunjelwa.
Isinamoni
I-Cinnamon ine-anti-inflammatory kanye ne-antispasmodic properties ezisiza ukukhulula amajaqamba, okuyinkinga evame kakhulu abesifazane ababhekana nayo. Isinongo siqukethe ne-calcium, i-manganese ne-iron, eyenza kahle ekugayeni ukudla kanye nokulawula ushukela egazini.
Apple cider uviniga
Lokhu kunciphisa izimpawu ze-PMS ezifana nokuqunjelwa, ukugcina amanzi, ukuqunjelwa, ikhanda elibuhlungu, ukucasuka nokukhathala.
Imbewu yefilakisi
Lokhu kuqukethe ama-omega 3 fatty acids atholakale ewusizo ekwehliseni izimpawu ze-PMS njengokucindezeleka, ukukhathazeka, ukuqunjelwa, ukuzwela kwebele kanye nekhanda elibuhlungu. Ngaphezu kwalokho, aqukethe ama-lignans avimbela i-estrogen ngokweqile kanye ne-balance hormone metabolism.
Itiye le-ginger-honey
Itiye laziwa ngokukhulula imisipha yemisipha futhi linciphise ukungezwani okuholela ekukhathazekeni nokucasuka. Inkomishi ye-ginger-honey noma i-chamomile izodambisa isicanucanu nokuqunjelwa.
Ubhanana
Lesi sithelo sinciphisa ukugcinwa kwamanzi kanye nokuqunjelwa ngenkathi sikugcina uzolile. Ubhanana unothe ngovithamini B6, i-magnesium ne-potassium, okuwenza ube isidlo esilungele lezo zinsuku ezibuhlungu.
Isipinashi
Imifino eluhlaza enamahlamvu iyi-superfood futhi kufanele ifakwe ekudleni kwakho. Isipinashi siletha umthwalo omkhulu we-magnesium. Inkomishi eyodwa nje enamahlamvu ihlinzeka ngamaphesenti angu-40 yenani lakho lansuku zonke - ngakho-ke zama ukuyikhiphela ulethisi kumasemishi namasaladi. Noma shaya uhlangothi olushisayo lwesipinashi esibunile ukuze ubhangqe nesidlo sakho sakusihlwa esilandelayo se-PMS-busting. Ayisizi nje kuphela ngamajaqamba kodwa futhi iwumthombo omkhulu we-calcium.
Ama-alimondi
Kubalulekile ukuthi uthole amaprotheni kanye ne-fiber eyanele ngesikhathi sokuya esikhathini njengoba lokhu kusiza ngisho noshukela osegazini lakho, bese kunciphisa ukulangazelela.
Ukolweni
Njengesipinashi, okusanhlamvu kuwumthombo omuhle kakhulu we-magnesium, esiza ekwehliseni ukuqina kwemisipha, futhi iqukethe amavithamini B no-E axosha ukukhathala nokucindezeleka.
Amawolintshi
Ucwaningo lwembula ukuthi abesifazane abathola inani elikhulu le-calcium ne-vitamin D bangase babe nezimpawu ze-PMS ezingenamandla kakhulu. Lokhu kungenxa yokuthi iCalcium yehlisa imizwa yokucindezeleka nokukhathazeka ebuchosheni kuyilapho uvithamini D elawula i-enzyme eguqula i-tryptophan ibe i-serotonin, i-neurotransmitter esiza ukulawula imizwa.
Okufanele ukwenze nokungakwenzi phakathi naleso sikhathi
Nakhu okumbalwa okumelwe ukwenze nokungafanele ukwenze okungakusiza ukuphatha kahle amajaqamba angagwemeki okuya esikhathini:Hlala unamanzi
Qinisekisa ukuthi uphuza amanzi amaningi ukuze umzimba wakho ungawagcini amanzi kungenasidingo. Ukudla okunamanzi amaningi okufana nekhukhamba, ikhabe, utamatisi, ne-asparagus yimithi engokwemvelo enciphisa ukuqunjelwa.Yidla kakhulu izithelo, imifino kanye nokusanhlamvu
Qiniseka ukuthi ukudla kwakho kunezithelo nemifino enemibala, enefayibha ephezulu kanye nezinhlamvu eziphelele ezifana nezinhlamvu irayisi elinsundu kanye ne-oatmeal. I-fiber esezithelo, imifino kanye nokusanhlamvu izobambezela ukuwohloka koshukela ukuze usindiswe ekuphazamisekeni kwesisu.Yidla ukudla okunamavithamini B kanye ne-calcium
Ngokocwaningo, abesifazane abadla kakhulu i-thiamine (uvithamini B-1) ne-riboflavin (uvithamini B-2) baba nezimpawu ezimbalwa ze-PMS. Ngokuyisisekelo, ukudla okunothe ngamavithamini B kunciphisa amajaqamba. Izithelo, imifino, ubhontshisi, okusanhlamvu kanye nesinkwa esiqinisiwe kuyimithombo emihle kavithamini B.Khonamanjalo, i-calcium yaziwa nangokuthi ipholise amajaqamba ngakho idla izinto eziningi njengobisi, imbewu kabhekilanga, isipinashi nobhontshisi wesoya. Ungathatha futhi isithasiselo se-calcium.
Yidla ukudla okuncane njalo
Yidla ukudla okuncane izikhathi eziningi kunokuthi udle ukudla okukhulu okungu-2-3. Lokhu kuzogcina izinga likashukela egazini lizinzile, futhi kulawule imizwelo.Ungakhathazeki
Zama ukuzijwayeza izindlela zokuphumula ngezikhathi zakho ezifana ukuphefumula okujulile , i-yoga noma i-massage.Ukuzivocavoca okulula
Ukunyakaza okukhanyayo kungenisa ama-endorphin ohlelweni lwakho oluzosiza nakanjani ngobuhlungu nokushintshashintsha kwemizwelo. Ngakho-ke, qiniseka ukwenza izivivinyo ezilula imizuzu engama-30 ezingafaka, ukugijima okulula, noma ukudansela izingoma zakho ozithandayo.Yehlisa usawoti kanye noshukela
Nakuba ukudla usawoti oweqile ngaphambi nje kokuya esikhathini kukhubaza ukugcinwa kwamanzi futhi kwenza umzimba wakho uqunjelwe, ushukela ubangela izinkinga zokugaya ukudla njengendle ebangelwa izinguquko zamahomoni. Izinto ezithatha indawo kashukela kufanele futhi zigwenywe, njengoba nazo zibangela ukunyakaza okuxekethile.Susa utshwala ne-caffeine
Utshwala ne-caffeine zenza zibe zimbi kakhulu izimpawu ze-PMS njengokuminyanisa, ukuzwela kwebele kanye nekhanda elibuhlungu. Qiniseka ukuthi unciphisa kokubili.Imibuzo Evame Ukubuzwa mayelana nobuhlungu besikhathi
Q Zingaki izinsuku zokuya esikhathini?
KUYA. Ngokufanelekile, umjikelezo wokuya esikhathini uhlala izinsuku ezinhlanu futhi ngokwesilinganiso abesifazane bayopha izinsuku ezintathu kuya kweziyisihlanu. Kwabanye besifazane, ingakhuphukela ezinsukwini eziyisikhombisa. Kungokwemvelo ngokuphelele ukopha kufika ezinsukwini eziyisikhombisa, futhi akukho okufanele ukhathazeke uma amadethi ebambezeleke kancane noma ngaphambi kwesikhathi kunomjikelezo odlule. Kunenkinga uma ukopha kunganqamuki izinsuku eziyi-15 noma izikhathi zakho zifika kathathu ngenyanga, yilapho-ke kudingeka uthintane nodokotela wezifo zabesifazane. Lokhu ngokuvamile kwenzeka ngenxa yezinguquko ze-hormonal emzimbeni wesifazane.
Ngo-Femina ngomhla ziyi-17 kuJulayi 2017
Q Ingabe kuphephile ukuya ocansini ngesikhathi?
KUYA. Kuphephe ngokuphelele ukuba nayo ucansi ngesikhathi sakho . Mancane kakhulu amathuba okuthi uzokhulelwa kodwa qiniseka ukuthi usebenzisa ikhondomu ngaso sonke isikhathi. Konke kuncike ekunethezekeni owabelana ngakho nomlingani wakho. Abantu abaningi bakuthola kulula kakhulu ngenxa yokuba khona kwegazi, futhi kungaba indaba engcolile.
Ngo-Femina ngomhla ziyi-17 kuJulayi 2017
Q Kufanele umuntu ashintshe kangaki i-sanitary pad?
KUYA. Okufanelekile, kufanele ushintshe i-sanitary pad njalo emahoreni amathathu kuya kwamane lapho usesikhathini sakho ukuze ulondoloze ukuhlanzeka komuntu siqu. Kubuye futhi kuncike ekugelezeni kwakho, uma uhlangabezana nokugeleza okukhulu kufanele ushintshe iphedi lakho kaningi ngoba lizogcwala ngokushesha. Yishintshe lapho uzizwa unomswakama noma ungakhululekile ukuze ugweme ukutheleleka noma ukuqubuka esikhathini.
Ngo-Femina ngomhlaka-15 Agasti 2017
Q Nginezikhathi ezingavamile, ezinzima futhi ezinde. Kumele ngenzeni?
KUYA. Endabeni yezikhathi ezingavamile, udinga ukuvakashela i-gynecologist. Izikhathi ezinzima, ezinde futhi ezingavamile yisifo sokuya esikhathini esivame ukwenzeka ngenxa yezinguquko ze-hormonal emzimbeni wesifazane. Kodwa-ke, akunjalo kuwo wonke umuntu futhi kuncike kowesifazane kuye kowesifazane. Ukuxilongwa kuzohluka kuye ngesizathu esiqondile. Kunoma yikuphi, izinkomba ezimbalwa okufanele zilandelwe ukugcina indlela yokuphila enempilo ngokudla okunomsoco okucebile okusansimbi, i-fiber namaprotheni. Ukuzivocavoca kuzosiza futhi ekudambiseni inkinga.
Ngo-Femina ngomhla zingama-23 kuSepthemba 2017
Q Yiziphi izinyathelo zokuhlanzeka jikelele okufanele uzithathe lapho usesikhathini?
KUYA. Inhlanzeko ibaluleke kakhulu uma usesikhathini. Izinto eziyisisekelo okufanele uzilandele ngalezi zinsuku yilezi - geza nsuku zonke futhi usebenzise imikhiqizo efanele ukuhlanzwa kwesitho sangasese sowesifazane . Sebenzisa amanzi afudumele anensipho noma ukugeza okuseduze ukuze uhlanze indawo ngendlela efanele. Indawo yesitho sangasese sowesifazane iyazwela futhi idinga ukunakekelwa lapho usomjikelezo wakho. Shintsha inabukeni yakho ye-sanitary njalo emahoreni amathathu kuya kwamane ukuze ugweme ukutheleleka noma ukuqubuka esikhathini. Hlala ulungile ngekhithi lapho usohambeni uma kunesimo esiphuthumayo, futhi uqiniseke ukuthi uyayilahla eyakho i-napkin ye-sanitary ngendlela efanele.
Ngo-Femina ngomhla ziyi-7 kuMfumfu wezi-2017
