Ixesha lakho lokuya esikhathini . Kuza kutyelela malunga kanye ngenyanga. Akuyona into enandiphayo kakhulu kwimisebenzi yomzimba, kodwa kuyimfuneko kwimpilo yokuzala evamile.
Unokufumanisa ukuba izifiso zakho zokutya ezithile ziyakwandisa iintsuku ezimbalwa (okanye ezininzi) ngaphambi kokuba ixesha lakho liqale. Iimpazamo eziqhelekileyo zikhekese kunye nokutya okunesonka. Ingxaki, eqinisweni, ukuba ukunyamezela kakhulu kunokunyusa ukondla kwe-caloric yakho kunye ne-sodium engaphezu kwexesha kunokukwenza ukugcinwa kwamanzi (uphawu oluqhelekileyo lwe-PMS) lubi kakhulu.
Iingcebiso zokubetha ukukhanga kwe-PMS
Akukho mntu uyazi kakuhle ukuba kutheni abanye besetyhini banengxaki yokutya ngexesha lezo ntsuku zokuqala, kodwa kukho izinto ezimbalwa ongayenza ukulwa nazo:
- Yidla ukutya okuncinci kancinci. Oku kunokukunceda ukugcina amazinga okushukela egazi rhoqo, okanye mhlawumbi kunokunceda ukwazi isidlo sakho esilandelayo kungekhona iiyure eziliqela.
- Khetha ukutya okucebileyo. I-fiber iyancipha ukuncipha kunye nokuxutywa kwe-carbohydrates kwaye kukunceda uzive uzele ixesha elide.
- Yongeza iprotheni. Ukutya okuphezulu kwiprotheni kunokukunceda ukunqanda ukutya kwakho.
- Phuza amanzi amaninzi. Amanzi akanalo iikhalori ukuze atyathele iziyobisi zentshukela. Yongeza isahlulo semon, i-lime okanye ikhukhamba yongcamango.
- Zama ukusetyenziswa okanye uhambe. Ukusetyenziswa kokukhanya kunokuncedisa ukunciphisa ukutya kwakho kokutya okungenamsoco okanye ubuncinci ukuyeka ukutya xa uhamba.
- Gcina ukutya okushukela kunye nosawoti ngaphandle kwendlu yakho. Gcina izithelo kunye nemifuno ejikelezayo. Iingcambu zamadilebhisi okanye i-tangerine enomncuba inokwanela ukunqanda ukuthanda kwakho iswekile.
Ukutya Ngethuba Ngethuba Lexesha Lakho
Izidingo zakho zokutya zifana nexesha lakho njengoko ziphela zenyanga leyo, kodwa ukuba unomthwalo ophezulu wegazi, unokufuna enye insimbi eyongezelelweyo. Mhlawumbi akuyona into enkulu xa unomdla omkhulu-inyama, kodwa ukuba unesidlo okanye ukutya kwe-vegan, usenokufuna ukuthatha isongezelelo sesinyithi.
Okanye ungadla ukutya okuninzi okunesinyithi, ezifana nokutya okunesinyithi, imifuno eluhlaza, ama-nut, imbewu kunye nemifuno.
Unokuphinda ukhulise isitya sakho ngokutya ukutya okunobuninzi be-vitamin C kunye nezo zityalo zesebe ezisekelwe kwisityalo. Ukuba unomuzwa wokukhathala okanye unayo nayiphi na inkxalabo malunga ne-PMS okanye umjikelezo wakho wokuya esikhathini, kufuneka uxoxe nomboneleli wakho wezempilo ngaphambi kokuthatha nayiphi na isongezelelo sesinyithi.
Ukwanda kwe-Appetite kunokuthetha iiColori ezingaphezulu
Abaninzi abasetyhini babika ukwanda kwondlo, okokuba xa kudibene nokukhanga ukutya kunokukhokelela ekunyuseni kwe-caloric intake. Unokuba ne-metabolism ephakamileyo ngexesha lakho, kodwa unokongeza ngokulula iikhalori ngosuku xa ungaqapheli.
Sebenzisa idayari yokutya ukuze ulandelele ukutya okutyayo. Jonga uphuzo lwakho lokusela, ngokunjalo. Oku kusenokuba yithuba elona xesha elifanelekileyo lokusebenzisa utywala obunzima, kwaye i-caffeine inokuba negalelo ekungcoleni kwakho.
I-Period Foods My Favorite
Ezi zokutya zinokudibanisa okugqibeleleyo kwintuthuzelo kunye nekhenkce, kodwa zisaphila. Akuzona zonke eziphantsi kweekhalori, ngoko gcina ingqalelo yesabelo sakho engqondweni:
- Iiplisi ze-Apple kunye ne-caramel sauce (i-lite okanye i-sugar-free if you would like) kunye neenki.
- Naluphi na uhlobo lweziqhamo ze-smoothie.
- I-banki enqabileyo ene-drizzle isiraphu ye-chocolate kunye namantongomane aqwengwe.
- Enye inkomishi yeGrike ye-yogurt engeyiyo kunye nobusi nama-pecans.
- I-1/4 indebe i-hummus yayinemifuno entsha okanye i-crackers epheleleyo.
- Iibhaki ze-tortilla
Imithombo:
UGregersen NT, uMøller BK, uRaben A, uKristensen ST, Holm L, i-Flint A, i-Astrup A. "Abaqingqiweyo bokutya kwamanani: indima yobudala, isini, i-BMI, umsebenzi wokuziphatheka, ukuziphatha ukutshaya, kunye nokutya / ukunyamekela." Isondlo seMveliso. 2011; 55. i-doi: 10.3402 / fnr.v55i0.7028. Kufumaneka ngo-Ephreli 6, 2016. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3160809/.
Urhulumente Wephondo waseVictoria. Isiteshi seMpilo esilungileyo - Isondlo seMfuno zeZongezelelo zabaseTyhini. Kufumaneka ngo-Ephreli 6, 2016. http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Nutrition_womens_extra_needs.