Kusamba kwanu. Zimabwera kudzachezera kamodzi pamwezi. Sizomwe zimakhala zokondweretsa kwambiri zokhudzana ndi thupi, koma ndizofunika kuti ukhale wabwino wathanzi.
Mutha kupeza kuti zilakolako za zakudya zina zimakula kwa masiku angapo (kapena ambiri) nthawi yanu isanayambe. Ambiri omwe amapangidwa ndi maswiti ndi zakudya zamchere. Vuto, ndithudi, kuti kukhuta kwambiri kungapangitse zakudya zamakono komanso ma sodium angapangitse kusungunuka kwa madzi (chizindikiro chofala cha PMS) choipa.
Malangizo Othandiza PMS Kukhumba
Palibe amene akudziwa bwino chifukwa chake amayi ena amavutika ndi chakudya pa masiku oyambirira aja, koma pali zinthu zingapo zomwe mungachite kuti muzilimbana nawo:
- Idyani zakudya zocheperako kangapo. Izi zikhoza kuthandiza kusunga shuga nthawi zonse, kapena mwina kumangothandiza kudziwa chakudya chotsatira osati maola angapo kutali.
- Sankhani zakudya zowonjezera. Zingwezi zimachepetsanso kuchepa kwa zakudya komanso zimathandiza kuti muzimva nthawi yayitali.
- Onjezani mapuloteni. Zakudya zomwe zili ndi mapuloteni ambiri zingathandizenso kuchepetsa zokonda zanu.
- Imwani madzi ambiri. Madzi alibe ma calories kuti athetse m'malo otsekemera. Onjezerani chidutswa cha mandimu, mandimu kapena nkhaka kuti azisangalala.
- Yesani kuchita masewera olimbitsa thupi kapena kuyenda. Kuchita masewera olimbitsa thupi kungakuthandizeni kuchepetsa chilakolako chanu cha zakudya zopanda mankhwala kapena osadetsa nkhawa pamene mukuyendayenda.
- Sungani shuga ndi zakudya za mchere kunja kwanu. Sungani zipatso ndi ndiwo zamasamba kuzungulira. Ma mphesa ochepa kapena okonzeratu okoma akhoza kukhala okwanira kuti musakonde kukhumba kwanu shuga.
Kudya Chabwino Panthawi Yanu
Zakudya zanu zokhudzana ndi zakudya zimakhala zofanana pa nthawi yanu monga momwe zilili mwezi wonse, koma ngati muli ndi magazi ambiri, mungafunike chitsulo china. N'zosakayikitsa kuti ngati mukudya chakudya chambiri, koma ngati mukudya zakudya zamasamba, mungafune kutenga zowonjezera zitsulo.
Kapena mungadye zakudya zambiri zomwe zili ndi chitsulo, monga zakudya zachitsulo, masamba obiriwira, mtedza, mbewu ndi nyemba.
Mukhozanso kuwonjezera kuyamwa kwachitsulo mwa kudya zakudya za vitamini C komanso zitsulo zomwe zimachokera ku zomera. Ngati mukumva kutopa kapena kukhala ndi nkhawa zina za PMS kapena nthawi ya kusamba, muyenera kulankhula ndi wothandizira zaumoyo wanu musanatenge zowonjezera zitsulo.
Kuwonjezeka kwa Chakudya Chokhoza Kudzitanthawuza Ma Calories Owonjezera
Azimayi ambiri amanena kuti chilakolako chowonjezeka, chomwe chimakhudzana ndi zilakolako za zakudya, chingayambe kuwonjezeka kwa kudya kwa caloric. Mukhoza kukhala ndi mphamvu yapamwamba yambiri m'thupi mwanu, koma mungathe kuwonjezera mosavuta makilogalamu ambiri patsiku ngati simusamala.
Gwiritsani ntchito diary chakudya kuti muwerenge zakudya zomwe mumadya. Onetsetsani zakumwa zakumwa, komanso. Izi sizingakhale nthawi yabwino ya kumwa mowa kwambiri, ndipo ngakhale caffeine ikhoza kukuthandizani kukhumudwa kwanu.
Nthawi Yanga Yamakono Zakudya
Zakudya izi zili ndi phindu lopambana komanso labwino, koma adakali ndi thanzi labwino. Sizomwe zimakhala zochepa kwambiri, choncho sungani kukula kwa gawo lanu m'maganizo:
- Mankhwala a Apple ndi caramel msuzi (lite kapena shuga ngati mukufuna) ndi mtedza wodula.
- Mtundu uliwonse wa zipatso smoothie.
- Sliced nthochi yomwe imakhala ndi madzi a chokoleti ndi mtedza wodulidwa.
- Chikho chimodzi Chigriki cha Greek nonfat ndi uchi ndi pecans.
- 1/4 chikho chimakhala ndi masamba atsopano kapena osakaniza tirigu.
- Zophika zamatsuko
Zotsatira:
Gregersen NT, Møller BK, Raben A, Kristensen ST, Holm L, Flint A, Astrup A. "Zomwe zimadalira chilakolako: udindo wa msinkhu, umuna, BMI, kuchita masewera olimbitsa thupi, kusuta fodya, ndi zakudya / kudetsa nkhawa." Zakudya Zakudya Zakudya. 2011; 55. lembani: 10.3402 / fnr.v55i0.7028. Inapezeka pa April 6, 2016. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3160809/.
Boma la boma la Victoria. Thanzi Labwino - Zakudya Zowonjezera Zowonjezera Akazi. Inapezeka pa April 6, 2016. http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Nutrition_womens_extra_needs.