5 ekupa matipi ekudzora maronda ekurwadziwa nepamuviri

Zvemukati

• 1. Idya zvidiki zvidiki
• 2. Usanwa zvinwiwa nekudya
• 3. Dzivisa zvine caffeine uye chikafu chinonaka
• 4. Dzivisa kudya na2 am usati warara
• 5. Idya yogati isina kuibva, muriwo uye zviyo zvakakwana
• Mienzaniso yemenu yehuchi pahuviri

Kuvavira kwepamuviri pakubata idambudziko rakajairika, rinoitika nekuda kwekukonzeresa kwehomoni progesterone, iyo inokonzeresa kutetepa kwemhasuru dzemuviri kubvumidza kukura kwechibereko, asi izvo zvakare zvinopedzisira zvozorodza vharuvhu yemhasuru inovhara dumbu.

Sezvo dumbu risingachakwanise kuvharwa zvachose, zvirimo zviri kukwanisa kudzokera kugurokuro uye chirungurira chinoonekwa. Tarisa uone mimwe mishonga yekumba kuti ubvise chirungurira nekukurumidza.

Nekudaro, kuzorodza chirungurira pakubata kune mashanu akapusa asi akakosha matipi ayo anofanirwa kuteverwa zuva nezuva:

1. Idya zvidiki zvidiki

Kudya zvidiki zvidiki kwakakosha kudzivirira dumbu kubva pakuzara zvakanyanya, zvichirerutsa kudzoka kwechikafu uye gastric muto kugurokuro. Ichi chiyero chinotonyanya kukosha mukunonoka kubata pamuviri, kana saizi yechibereko ichiwedzera zvakanyanya uye inosunga dzimwe nhengo dzese dzemudumbu, ichisiya nzvimbo diki yedumbu yekutsigira huwandu hukuru mukudya.

2. Usanwa zvinwiwa nekudya

Kunwa zvinwiwa panguva yekudya kunosiya dumbu rizere uye richiwedzera kutenderera, zvichiita kuti zviome kuvhara esophageal sphincter, inova mhasuru inoitisa kudzivirira kudzoka kwegastric acid kuhuro.

Nekudaro, munhu anofanirwa kusarudza kunwa zvinwiwa maminitsi makumi matatu pamberi kana mushure mekudya, kuitira kuti pasave nekuungana kukuru mudumbu.

3. Dzivisa zvine caffeine uye chikafu chinonaka

Caffeine inokurudzira kufamba kwechikafu, ichifarira kuburitswa kwejusi remudumbu uye kufamba kwedumbu, izvo zvinogona kukonzera kupisa kwekurwadziwa kwechirungurira, kunyanya kana mudumbu usati wambove usina chinhu. Naizvozvo, chikafu chakapfuma zvine caffeine senge kofi, zvinwiwa zvinonwiwa zvecola, tii yemate, tii yakasvibira uye tii tii zvinofanirwa kudzivirirwa

Chikafu chinotapira, senge mhiripiri, masitadhi uye madhiri akakwenenzverwa, zvinogona kukonzera kutsamwa uye kuzvimba mudumbu, zvichiwedzera zviratidzo zvechirwere chemoyo.

4. Dzivisa kudya na2 am usati warara

Kudzivisa kudya kanokwana maawa maviri nguva yekurara ichivimbisa kuti kugaya kwekudya kwekupedzisira kwapera kana yave nguva yekurara. Ichi chiyero chakakosha nekuti munzvimbo yekunyepa pane nzira iri nyore yekuti chikafu chidzokere kugurokuro, zvichikonzera kurwadza kwemoyo.

Uye zvakare, zvakakosha kuti ugare wakamira mushure mekudya, kuitira kuti dumbu rakakura risatsike padumbu, kumanikidza chikafu kupinda mudumbu.

5. Idya yogati isina kuibva, muriwo uye zviyo zvakakwana

Kudya yogati yechisikirwo kamwe chete pazuva, pamwe nemiriwo, michero uye zviyo zvakazara pakudya kukuru matanho anobatsira kugaya uye kugadzirisa maruva emukati. Nechikafu chakareruka uye chiri nyore kugaya, ura hwekufamba hunokurumidza uye mikana yekunzwa kupisa kwehana ishoma.

Mienzaniso yemenu yehuchi pahuviri

Mune tafura iripazasi muenzaniso wemenyu yemazuva matatu inosanganisira mamwe matipi akamboratidzwa:

Kana chirungurira uye kunzwa kunopisa kuchiramba kuchioneka kunyangwe nechikafu chakaringana uye nekuwedzera kudyiwa kwemichero, miriwo uye zviyo zvakakwana, zvinokurudzirwa kuenda kuna chiremba kuti unoita ongororo uye pamwe shandisa mushonga wakakodzera.