Ukunyuka kwexesha, eyaziwa nangokuthi i-dysmenorrhea, ngokuqhelekileyo uzive ngathi ubuhlungu obuhlungu kwisisu esingaphantsi ngaphambi okanye ngexesha lokuya esikhathini. Ngezinye iintlungu ubuhlungu buya kwiindawo ezisezantsi okanye emthangeni. Ezinye iimpawu zingabandakanywa izibilini, izigqoko ezivulekile, ukujuluka, kunye nesisu.
Kukho ezimbini iintlobo zeenkampu zesikhombisa: i-dysmenorrhea eprayimari neyesekondari. I-dysmenorrhea yeprayimari, edla ngokuqala kwiminyaka emininzi emva kokuhamba kwakho kwexesha lokuqala, ayibandakanyi ngokungaqhelekanga.
Izinto ezinjenge-hormone ezibizwa ngokuthi i-prostaglandins, eziveliswa ngokwemvelo emzimbeni, zicingelwa ukuba zenze le miqatha yokuya esikhathini kwaye ibe noxanduva lweentlungu nokuvutha.
Ngesinye icala, i-dysmenorrhea, ngesinye icala, inesisombululo esingokwenyama, njenge-endometriosis, isifo sokuvuvukala kwe-pelvic, i-uterine fibroids, okanye i-uterine polyps.
IziNyango zeNdalo zeMigqomo yokuya esikhathini
Ukuba ufumana iimpawu zokunyuka kwexesha, kubalulekile ukubona ugqirha wakho ukuba afumaneke kakuhle. Nangona izilwanyana ezithile zendalo zibonisa isithembiso esithile, akuzange kubekho uphando olwaneleyo kweli nqaku ukugqiba ukuba bayasebenza.
1) I-Omega-3 Fatty Acids
I-Omega-3 fatty acids ifumaneka kwiintlanzi ezifana ne-salum, i-mackerel, i-sardines kunye ne-anchovies. Zifumaneka nakwiifomsile zeoli zentlanzi, ezinokuba luhlobo olukhethiweyo kuba amaninzi amanqaku atyhila ngaphandle kokungcola kwiintlanzi, ezifana ne-mercury ne-PCBs.
Izifundo ezisibhozo ezibandakanya abafazi abangama-1,097 baphandabule ubudlelwane phakathi kokutya kunye neenkcampu zokuya esikhathini kwaye baye bafumanisa ukuba ukufakelwa kweoli yeentlanzi kubonakala kunemiphumo emihle kwixesha lokunyuka kwexesha.
Izifundo zezilwanyana zibonisa ukuba iifom zombini kwioli yeentlanzi, i-eicosapentaenoic acid (i-EPA) kunye ne-docosahexaenoic acid (i-DHA) inokunciphisa amanqanaba e-prostaglandin .
Kwisifundo esincinci esincinane, ama-21 amabhinqa athabatha ioli yeentlanzi (equle i-1080 milligrams eicosapentaenoic acid (EPA), i-720 milligrams i-docosahexaenoic acid (i-DHA), kunye ne-1.5 milligrams i-vitamin E) imihla ngemihla ezimbini ilandelwe ipilisi ye-placebo iinyanga ezimbini. Omnye amabhinqa angama-21 athatha indawo ye-placebo iinyanga ezimbini zilandelwa ioli yeentlanzi iinyanga ezimbini. Iziphumo zacetyiswa ukuba abafazi bafumana iincampu ezingaphantsi kakhulu xa bethatha ioli yeentlanzi.
Iifomsile zeoli zentlanzi zithengiswa kwiivenkile zezilwanyana, izitolo zokutya zempilo kunye ne-intanethi. Khangela izithako ezisebenzayo ze-EPA kunye ne-DHA kwilebula.
Iifomsile zeoli zentlanzi zinokusebenzisana neziyobisi ezinqamle igazi ezifana ne-warfarin (i-Coumadin) kunye ne-aspirin. Imiphumo emibi ingabandakanya ukuhlengahlengiswa kunye nokuphuma kwamanzi. Ukunciphisa i-aftertaste yentlanzi, kufuneka ithathwe ngaphambi kokutya.
2) Magnesium
I-Magnesium iyiminerali efunyenwe ngokwemvelo kwizidalwa ezifana nemifuno eluhlaza, ama-nut, imbewu, kunye neenqolowa ezipheleleyo. Kufumaneka kwakhona njengezongezelelo zondlo. I-Magnesium iyadingeka kwiingxelo ezingaphezulu kwama-300 eziphilayo. Ikunceda ukulawula izinga lokushukela kwegazi kwaye kuyadingeka kumsebenzi oqhelekileyo wemisipha kunye nomsebenzi wesifo, isigqi senhliziyo, ukusebenza komzimba, uxinzelelo lwegazi, kunye nethambo lempilo.
Ngomnyaka we-2001, abaphandi abaneCocrane Cooperation bahlalutye uphando oluthathu oluncinane oluqhathanisa i-magnesium kunye ne-placebo ye-dysmenorrhea.
Ngokubanzi, bafumene ukuba i-magnesium yayisebenza ngakumbi kune-placebo yokuphucula intlungu kwaye imfuno yonyango olongezelelweyo yayingaphantsi kwe-magnesium.
Kwizifundo, kwakungenohluko olubalulekileyo kwinani leempembelelo okanye iziphumo ezibi phakathi kwe-magnesium kunye ne-placebo.
Amanqanaba aphezulu e-magnesium angabangela isifo sohudo, isisonguluko, ukulahleka kwesidlo, ukungapheli kwemisipha, ukuphefumula ubunzima, uxinzelelo lwegazi oluphantsi, izinga leentliziyo ezingavaliyo kunye nokudideka. Iyakwazi ukusebenzisana namanye amayeza, afana nalawo osteoporosis, uxinzelelo lwegazi oluphezulu (i-calcium channel blockers), kunye nezinye iziza-antibiotics, i-muscle relaxants, kunye ne-diuretics.
3) Ukwenza i-Acupressure
Ukunyusa i- Acupressure yindlela yokuphulukisa yendabuko esekelwe kwimimiselo efana no-acupuncture. Esikhundleni sokusebenzisa iinaliti kumaphulo okugcoba, uxinzelelo lusetyenziswa.
Inqaku elidla ngokucetyiswa ngama-acupuncturists kwiimfampu zesikhombisa libizwa ngokuba yiPleen 6. Nangona kukho izifundo zokuqala zokwenza i-acupressure kwiimfampu zesikhatho, kusetyenziswa i-home remedy edlalwa ngamanye amagcisa.
Ukuze ufumane iphuzu, i-acupuncturists icacisa ukuziva ingongoma yebony yangaphakathi. Ukususela kuloo ngongoma, yenza umgca ocingayo uphakamise ithole elingaphantsi kwinqana eliphakathi. Inqaku li malunga nobubanzi bomunwe obune ukusuka ngaphakathi kweenyawo zangaphakathi. Akunjalo kwi-bone s bone, kodwa ngasecaleni kwayo ngasemva kwethole.
Ngomnwe wakho okanye umnwe ophakathi kwinqanaba elingama-90 kwesikhumba, sebenzisa ukunyuka kwengcinezelo ngokunyuka. Gcina imizuzu emithathu. Uxinzelelo alufanele lube luhlungu okanye lungakhululeki.
Ukukhupha kwi-Spleen 6 iphuzu akufanele kwenziwe xa ukhulelwe. Kwakungafanele kwenziwe kwakhona ngenxa yesikhumba esaphukileyo okanye esilulelekileyo.
Ezinye iziNyango zeNdalo zokuThula kwexesha
- Ukutya okunamafutha aphantsi
- Vitamin E
- Vitamin B1
- Ukushisa
- Crampbark
- Fennel
- Aromatherapy
- Ukuhlawula
- ICalcium
- Chiropractic
- Ukuzivocavoca
Ngenxa yokungabikho kokuxhasa uphando, kungekudala ukucebisa isiluleko semvelo njengonyango lweenkampu zokuya esikhathini. Izibonelelo azange zivavanywe ukhuseleko kwaye ngenxa yokuba izongezo zokutya zikhululekile kakhulu, umxholo weemveliso ezithile zingahluka kwizinto ezichaziweyo kwilebula yomkhiqizo. Kwakhona ugcine ukhumbule ukuba ukhuseleko lwamayeza athile kwabasetyhini abakhulelweyo, oomama abancinci, abantwana kunye nalabo abanezifo zonyango okanye abo bathabatha imishanguzo ayilwanga. Ukuba ucinga ngokusetyenziswa kwanaluphi na uhlobo lwamayeza athile, ncokola nomboneleli wakho oyintloko. Ukuziphathela imeko kunye nokuphepha okanye ukulibazisa ukunakekelwa okuqhelekileyo kunokuba nemiphumo emibi.
> Imithombo:
> Chen HM, Chen CH. Iimpembelelo ze-Acupressure kwi-Sanyinjiao Point kwi-Primary Dysmenorrhoea. J Adv Nurs. 48.4 (2004): 380-387.
> Dennehy CE. Ukusetyenziswa kweeHerbs kunye neZongezelelo zeDietri kwi-Gynecology: uVavanyo olusisiseko. J Midwifery Womens Health. 51.6 (2006): 402-409.
> Fjerbaek A, uKnudsen UB. I-Endometriosis, i-Dysmenorrhea kunye neDiet - Yintoni Ubungqina? I-Eur J I-Obstet Gynecol ihlawula i-Biol. 2007 uJan 6.
> IsiFrentshi uL. Dysmenorrhea. I-Phys Physician. 71.2 (2005): 285-291.
> Harel Z, Biro FM, Kottenhahn RK, Rosenthal SL. Ukongezwa nge-Omega-3 Polyunsaturated Fatty Acids kwi-Dysmenorrhea kwi-Adolescents. IJ Obstet Gynecol. 174.4 (1996): 1335-1338.
Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onelayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, imeko okanye imiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.