Chii Chinoita Kuti Kunyanyisa Kunetseka Kuchinja Mune Vakadzi?

Zvemukati

• Chii chinokonzeresa kuchinja mumood?
• Premenstrual chirwere
• Premenstrual dysphoric disorder (PMDD)
• Kushungurudzika
• Zvirwere zvepfungwa
• Hormone kusaenzana
• Kuyaruka
• Kubata
• Kuguma kuenda kumwedzi
• Maitiro ekurapa akakosha shanduko mune manzwiro
• Gara uchiekisesaiza
• Dzivisa caffeine, doro, uye shuga
• Edza calcium zvinowedzera
• Chinja dhayeti yako
• Dzidzira kushushikana manejimendi
• Wana kurara zvirinani
• Nguva yekuona chiremba

Chii chinonzi kuchinja kwemanzwiro?

Kana iwe wakambonzwa kushatirwa kana kushungurudzika mukati menguva dzekunzwa kufara kana kufara, iwe unogona kunge wakasangana nekushanduka kwemanzwiro Shanduko idzi dzinokurumidza uye dzinoshamisa mumanzwiro dzinogona kuita sekunge dzinouya pasina chikonzero. Zvisinei, pane zvikonzero zvishoma zvinowanzoitika zvinogona kunge zvichikonzera.

Chii chinokonzeresa kuchinja mumood?

Mamiriro mazhinji uye sarudzo dzemararamiro dzinogona kukonzera vakadzi kuti vaone shanduko dzakakomba mumanzwiro. Izvi zvinosanganisira:

Premenstrual chirwere

Premenstrual syndrome (PMS) iboka rezviratidzo zvinoitika mumadzimai masvondo maviri kusvika maviri nguva isati yakwana. Pamusoro pekuchinja kwemanzwiro, PMS inogona kukonzera kuneta, shanduko mukudya, kushushikana, kuzvimba, uye zvimwe. Ruzhinji rwevakadzi - 90 muzana - vanoona zvimwe zviratidzo zvePMS-kunge nguva yavo isati yakwana. Kuomarara kwezviratidzo izvi kunogona kuchinja kubva pamwedzi kusvika pamwedzi. Vanogona kuwedzera uye kuvandudza nezera.

Hazvina kujeka kuti nei nguva iyi yekutangira kuenda kumwedzi ichikonzera zviratidzo izvi. Vatsvagiri vanofungidzira kuti shanduko muhormone estrogen inowanzo kupomera. Mumazuva nemavhiki nguva isati yasvika, mazinga emukadzi esrogen anokwira nekudonha zvakanyanya. Ivo vanoyera kunze 1 kusvika 2 mazuva mushure mekuenda kumwedzi. Iko kuchinja kunogona kukanganisa manzwiro uye maitiro.

Premenstrual dysphoric disorder (PMDD)

Premenstrual dysphoric disorder (PMDD) iri mhando yakaoma uye isingawanzoitika yePMS. PMDD inokanganisa kusvika pa5 muzana yevakadzi vezera rekubereka. Zviratidzo zve PMDD zvinosanganisira zvakanyanya kushanduka mumood, kushushikana kwakanyanya, kushatirwa zvakanyanya, uye zvimwe.

Mararamiro ehupenyu wega haawanzo kukwana kurapa PMDD. Vakadzi vazhinji vanozobatanidza dzimwe nzira dzekurapa - senge kushungurudzika manejimendi uye shanduko yekudya - nemishonga kuitira kuti vawane zororo kubva kuzviratidzo, kusanganisira zvakanyanya kushanduka kwemanzwiro.

Kushungurudzika

Kushungurudzika uye kunetseka zvinokanganisa muviri wako uye hutano nenzira dzakasiyana siyana dzisina hutano. Imwe yenzvimbo dzakadai inogona kuve yako manzwiro. Kushungurudzika, kunetsekana, uye kugara uchinetseka kunogona kutungamira mukuchinja kwakanyanya mukunetseka, pamwe nedzimwe nyaya dzepfungwa.

Zvirwere zvepfungwa

Matambudziko epfungwa uye maitiro ehunhu anogona kukanganisa maitiro uye kukonzera zviratidzo sekuchinja kwemafungiro. Matambudziko aya anosanganisira kucherechedzwa kwekushomeka kwehutano kusagadzikana (ADHD), kushushikana, bipolar kusagadzikana, nezvimwe. Kurapa aya mamiriro kungangorerutsa zviratidzo zvekunyanyisa kusanduka kwemamiriro uye chero zvimwe zviratidzo zvaungave uri kusangana nazvo.

Hormone kusaenzana

Estrogen inogona kutora chinzvimbo mukuchinja kwePMS-inoenderana nemamiriro, asi mamwe mahormone anogona kukanganisa manzwiro, zvakare. Hypothyroidism, mamiriro ayo iyo gland yegland haina kuburitsa mahormone akakwana, yakajairika hormone kusagadzikana. Inogona kukanganisa manzwiro uye kukonzera zvimwe zviratidzo.

Kuyaruka

Kuyaruka inguva yekuchinja pamoyo, kwemuviri, uye kwepfungwa muhupenyu hwemwana. Maitiro ekuchinja uye kusatsanangurwa kwemanzwiro maitiro anogona kuve akajairika panguva ino yehupenyu.

Kubata

Shanduko mumatanho emahormone panguva yekuzvitakura inogona kutungamira mukuchinja kwemanzwiro uye manzwiro. Uyezve, vakadzi vane nhumbu vanowanzoona shanduko yemuviri uye kushushikana kwepfungwa kunogona kuita kuti nyaya senge kuchinja kwemood uye kudururwa kwepamoyo zvakanyanya.

Kuguma kuenda kumwedzi

Imwe shanduko huru muhupenyu, kuenda kumwedzi, inosanganiswa nenguva yekuchinja kwemanzwiro. Sezvo mazinga eestrogen anodonha, vakadzi vazhinji vanoona akasiyana zviratidzo, kusanganisira shanduko yemanzwiro, kupisa kupisa, kushaya hope, uye kudzikisira bonde drive. Vamwe vanachiremba vachapa perimenopausal vakadzi vane mahormone kutsiva madhiragi kuti vabatsire kurerukirwa muchikamu chepasi-cheupenyu.

Maitiro ekurapa akakosha shanduko mune manzwiro

Izvo zvinokwanisika kudzikamisa mamiriro ako uye kuvandudza hutano hwako kuitira kuti udzivise ramangwana shanduko mune manzwiro uye manzwiro. Iyi inotevera yekurapa yekuchinja kwemafungidziro tarisa pamararamiro kana mamwe marapirwo aungaedza kumba. Mimwe mishonga, kusanganisira mishonga yakanyorwa, dzimwe nguva inoshandiswa.

Gara uchiekisesaiza

Kufamba uye kurovedza muviri kwakanakira hutano hwako hwepanyama uye hwepfungwa. Vanogona zvakare kukubatsira iwe kubata kana kudzivirira mashifts mune emood. Kana iwe uchirovedza muviri, muviri wako unoburitsa inonzwa-yakanaka mahormone uye endorphins ayo anogona kubatsira kudzikisira kushushikana uye kuwedzera mweya. Vavarira kwemaminetsi makumi matatu ekurovedza muviri zvine mwero mazuva mashanu pavhiki.

Dzivisa caffeine, doro, uye shuga

Izvi zvinokurudzira uye zvinodzvinyirira zvinogona kuchinja mamiriro ako echisikigo, zvichiita kuti manzwiro achinje zvakanyanya kana kuvakonzera pakutanga. Chokwadi, caffeine inogona kukuita kuti unzwe kushaya simba, asi inogona zvakare kuwedzera kushushikana uye kutya.

Doro rinoshungurudza rinogona kukuvadza mamoods akashata kana kukuita kuti uzviite zvisina musoro. Zvikafu zvine shuga, nepo zvichinaka, zvinogona kukonzeresa muyero yeshuga yeropa rako. Iko kushanduka kunogona kukonzera kusanduka kwemanzwiro uye zvimwe zviratidzo. Cheka kumashure sezvaunogona pane zvese zvitatu zvekudya kuitira kuti urambe wakadzikama mamoods.

Edza calcium zvinowedzera

inoratidza kuti macalcium ekuwedzera anogona kubatsira kudzikisira zviratidzo zvekuora mwoyo, kushushikana, uye nekuchinja kwemanzwiro kubva kuPMS. Mune imwe, vatori vechikamu vakapihwa mamirigiramu mazana mashanu ecalcium zuva nezuva kwemwedzi miviri. Mushure menguva mbiri, avo vaive vagamuchira iyo yekuwedzera vakaratidza zvakaderera zvakanyanya PMS zviratidzo.

Kunze kwekubatsira nekuchinja kwemafungidziro, macalcium ekuwedzera anogona kubatsira kudzivirira mapfupa kubva mukuora; izvi zvinonyanya kukosha kune vakadzi ve perimenopausal. Taura nachiremba wako nezve chaiyo yekuwedzera iwe.

Chinja dhayeti yako

Kudya kudya kukuru katatu pazuva kunogona kuve kwetsika, asi kudya zvidiki zvidiki kungave kuri nani mukugadzikana kwemanzwiro. Imhaka yekuti kuchinja kweshuga muropa zvichitevera kudya kukuru kunogona kubatsira mukuchinja kwepfungwa. Kudya kudiki, kwakakamurwa zuva rese, kunogona kubatsira kudzikamisa shuga yako yeropa kuti uchengete shanduko dzakanyanya mumafungiro.

Dzidzira kushushikana manejimendi

Kushungurudzika uye kushushikana kunogona kuita zviratidzo zvemamiriro akati wandei, kusanganisira PMS, yakaipa. Kana iwe uchinetsekana, uchibhadhariswa mutero, kana neimwe nzira uchinetsekana, kudzidza kudzora kushushikana kunogona kukubatsira kuti udzivise matambudziko, kusanganisira shanduko yemanzwiro. Kufungisisa, kufema kwakadzika, uye iyo yoga zvese zvinoratidzwa kubatsira kubata kusagadzikana. Massage therapy kana hurukuro yekurapa inogona zvakare kubatsira zvakanyanya.

Wana kurara zvirinani

Kurara kwakanaka kweusiku kunogona kurapa akawanda matambudziko, kusanganisira kushatirwa uye shanduko dzakanyanya mumafungiro. Vavarira kwemaawa manomwe kusvika masere pahusiku. Kana izvo zvichiratidzika kuva zvinotyisa, edza kuwedzera chete makumi matatu emaminetsi ekuwedzera nekutendeuka muhafu yeawa nguva yapfuura kupfuura iwe sezvaungaita. Paunenge wagona izvozvo, edza kuwedzera maminetsi makumi matatu. Iyo yekuwedzera yekuvhara-ziso inowedzera kumusoro mune hutano, nzira dzinobatsira.

Nguva yekuona chiremba

Kuchinja kwakanyanya kwemanzwiro kunoitika nguva nenguva. Kunyangwe zviri zvenguva kana nekuda kwekuwedzera kunetseka kubva kubasa, zvinhu zvakawanda zvinogona kubatsira mukuchinja uku kwemafungire uye maitiro. Nekudaro, kutsvaga nzira dzakanaka dzekutarisana nadzo kunogona kubatsira kudzikisa njodzi yekuchinja kwemamiriro emangwana.

Kana kuchinja kwako kwemafungiro kuchikanganisa zuva rako kana iwe uchifunga kuti vari kuwedzera kunetsa, taura nemupi wako wezvehutano. Nepo akawanda ezvikonzero zvezvikonzero zvekuchinja kwemamiriro ezvinhu zviri nyore kuongorora uye kurapa, vamwe vamwe vangangoda mamwe marapirwo. Izvi zvinogona kusanganisira mishonga yemishonga.