Enye yezona ngonyango eziphambili zokuthintela intloko kukuziyeka phambi kokuba ziqale. Intloko ingabangela izinto ezininzi , ngoko ukuqonda indlela yokuphazamisa umjikelezo kunokuba yinzuzo enkulu, kwaye indlela enhle yokuphucula umgangatho wobomi.
Ukunciphisa uxinzelelo
Ukuxinezeleka kukubangela okuqhelekileyo kweentlobo ezininzi zeentloko. Uxinzelelo lukhulula ama-hormone egazini elichaphazela indlela esiva ngayo intlungu.
Ukuxhatshazwa kwemisipha, amazinyo agaya, kunye namahlombe anzima ngamanye iimpendulo zengcinezelo ezinokunyusa amathuba okuba ube nekhanda.
Kukho izinto ezininzi ongayenza ukuze unciphise uxinzelelo ebomini bakho. Ukufunda ukwenza lula ubomi bakho ngokucima izinto ezinokulinda nokufunda ukulawula ixesha lakho ngokufanelekileyo zizinto ezimbini ezinokuba luncedo olukhulu. Gcina uluhlu oluhlaziyiweyo ukwenza ntoni ukunceda usebenze into enye ngexesha. Oku kuya kukunceda ulungiselele imini yakho.
Olunye uncedo olukhulu lufunda "ukuyeka." Qaphela izinto ezingaphaya kolawulo lwakho kwaye unqande ukukhathazeka ngabo. Oku kunokuba yinxalenye yesimo sokujonga isimo sengqondo - apho ufunda ukubeka kwakhona iingcamango zakho ezimbi njengezinto ezilungileyo.
Funda ukuphumla. Fumana ixesha lokwenza ukuphefumla kwakho kwaye uvalise umsebenzi, ukuba nje imizuzu embalwa ngosuku. Kwakhona, thatha ikhefu. Ngamanye amaxesha ufanele uhambe kwiimeko ezixinzelelekileyo ukuze uphinde ukhangele kwaye ujonge, kwaye ukuhamba kwakhona kuyabalalisa uxinzelelo.
Ziqhelise "ubomi obuphilileyo." Zama ukutya okufanelekileyo kunye nokuzilolonga. Kukho iintlobo zokuzilolonga okugqithiseleyo ezinokubangela intloko, ngoko lumkele. Xa kufanelekile, ukuhleka iinqashiso - oku kubangela i-endorphin emfutshane, okanye "ukukhutshwa kwe-hormone" -kuya kuhamba ixesha elide kukukwenza uzive ungcono.
Lungisa ukutya kwakho
Kukho ezininzi zokutya ezibangelwa intloko , ngakumbi ukutya okuphezulu kwi-amino acid tyramine.
Nolu uluhlu lwezinto ezidliwayo zokutya:
- I-caffeine (ukunciphisa ukungenisa kwakho ngokukhawuleza ukuphepha ukuphulwa kwentloko)
- Ukuguga, ukutshaya, okanye inyama ekhethiweyo (njenge-salami okanye pepperoni)
- Iibisi ezindala (i-blue, brie, iSwitzerland, njl.)
- Iifama zeqhwa
- Ubhontshisi beFava
- Sauerkraut
- Pickles
- YemiNquma
- Iimveliso zesoya ezityisiweyo (i-miso, i-soy sauce, i-teriyaki sauce)
- Amantongomane okanye iimveliso ze-nut
- Utywala
- MSG
- I-nititrate kunye ne-nitrate (ifunyanwe ikakhulu kwiindawo zokutya)
- Imvubelo
Ukuphelisa ukutya ekudleni kwakho ngexesha elilodwa ukufumanisa ukuba kukho intlobo yokutya kwintlungu.
Ukuqwalasela I-Estrogen Exposure
I-Estrogen yiyona hormone ebalulekileyo yowesifazane kunye neyona nto inokubangela ukuba i-migraines ibe ngamabhinqa athile. Ukuba uncedisa i-estrogen okanye i-estrogen ene-medication - njengeepilisi zomlomo zomlomo - xubusha ukuba le nto ingaxhunyiwe kwiintloko zakho kunye nodokotela wakho.
Yeka Ukubhema
I-Nicotine kunye nezinye iikhemikhali kumsi we-cigarette zingabangela kwaye ziphucule iimpawu zentloko . Ukuba utshaya, hlola iinketho zokuyeka. Oku kungekuphela oku kuya kunciphisa amathuba okuphuhlisa intloko, kuya kuphucula ezinye iinkalo zempilo yakho.
Thatha iMphylactic Medication
Kwezinye iimeko, imichiza yemihla ngemihla iyimfuneko ukukhusela ukuphuhliswa kwentloko . I-Beta-blockers, i-anti-depressants, i-ergots, i-block-block blockers, kunye ne-anticonvulsants onke amayeza athile asetyenziswayo ekuthintela intloko.
Xoxa ngeendlela kunye kunye nodokotela wakho ukufumanisa indlela efanelekileyo yokusebenza ngayo.
Imithombo:
ULee, uDonald W., MD "Intloko eBantwana nakwi-Adolescents." I- American Family Physician , Vol. 65 / Hayi. 4 (Februwari 15, 2002).
Ukutya kweentloko ze-Tyramine. INtloko yeSizwe.