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Enye yeengxaki zempilo eziqhelekileyo abasetyhini abajamelana nazo ziba ngamaxesha amancinci okanye ukungabikho kwamaxesha. Kukholelwa ukuba ngenxa yotshintsho kwindlela yokuphila, uxinzelelo, kunye nendlela engalunganga yokutya, abasetyhini banengxaki yokuya exesheni. Kule nqaku, siza kubhala malunga nokutya ukwenza ukuba ixesha lakho libe nzima.
Ukulungisa ukuhamba kwexesha kwakho, konke okufuneka ukwenze kukutya ukutya okufanelekileyo, umzekelo, ukongeza ukutya okune-iron ekutyeni kwakho kwemihla ngemihla. Kwelinye icala, kuya kufuneka ulunge ngokwasemzimbeni, njengoko ulungile kwaye usebenza unceda nasekujikelezeni kwegazi okufanelekileyo emzimbeni wonke.
Ke, manenekazi, cwangcisa amaxesha akho kwaye uhambe ngokusempilweni ngokubandakanya oku kutya kuya kufuneka ukuba ukutyise ubuncinci iveki ngaphambi komhla wexesha lakho.
Iingcali zikwatsho ukuba kufuneka ukutyise oku kutya yonke imihla ukuba ufuna ukuba nexesha elisempilweni. Ke jonga koku kutya kuli-13 kuya kunceda ukwenza amaxesha akho anzima.
1. Beetroot
2. Ijusi yespinatshi
3. Itshokholethi
4. IJaggery
5. Ikhokhonathi eyomileyo
6. Imbewu yeSesame
7. Ijusi yeAloe Vera
8. Papaya engavuthwanga
9. Imbewu yeFenugreek
10. Iphayinaphu
11. Isinamon
12. Isiphithiphithi
13. Imbewu yeFennel
1. Beetroot
Le mifuno ilayishwe ngentsimbi kunye nezinye izakha mzimba ezifana ne calcium, vitamin A, vitamin C, potassium, manganese, folic acid, kunye nefiber. Ukusela Ijusi ye beetroot yonke imihla inokunyusa ukujikeleza kwegazi kunye nokuhamba kwegazi ngexesha lesithuba [1] . Kuyabonakala ukuba ijusi ye-beetroot inyusa kakhulu amanqanaba e-hemoglobin xa unxilile yonke imihla, enokuthi ekugqibeleni yenze amaxesha akho anzima.
2. Ijusi yespinatshi
Ijusi yesipinatshi nayo isempilweni, njengoko le mifuno inamagqabi aluhlaza ikwanayo nevithamini K. Ukuba ungumntu onengxaki yamaxesha amancinci, ukusebenzisa isipinatshi kuyakulawula ukuhamba kwegazi kwakho. Isipinatshi ikwangumthombo ogqwesileyo wevithamini A, folate, magnesium, iron, copper, vitamin E, vitamin C, calcium, potassium, phosphorus, njl.
3. Itshokholethi
Itshokholethi inceda abantu basetyhini ngeendlela ezininzi. Ukuba ungumfazi onamaxesha amva, itshokholethi inokusetyenziswa ukunyusa ixesha lakho. Kungenxa yokuba ineevithamini kunye neeminerals ezifana nentsimbi, ubhedu, iprotein, ivithamin E, calcium, kunye nezinye izakhamzimba ezinceda ekulawuleni ukuhamba kwegazi ngamaxesha. Itshokholethi emnyama , ngokukodwa, iyaziwa ukuthomalalisa iintlungu zokuya exesheni.
4. IJaggery
Uninzi lwabantu abadala lucebisa ukubaleka, kuba kukutya okunciphisa ubushushu. Xa usebenzisa ijaggery, qiniseka ukuba usela namanzi ecoconut, kuba ukusetyenziswa koku kutya ngokugqithisileyo kunokukhokelela kwiingxaki ezinxulumene nesisu. Ukuba nejaggery kuyonyusa ukuhamba kwegazi ngamaxesha kuba iqulethe i-11 mg yentsimbi kwi-100 g eyi-61 yepesenti ye-RDI.
5. Ikhokhonathi
Eyona ndlela ikhawulezayo kunye nekhuselekileyo yokuphucula ukuhamba kwexesha elincinci isebenzisa ikhokhonathi ecoliweyo kunye nejaggery. I-100 g yekhokhonathi ine-2.4 mg yesinyithi. Hlanganisa zombini ukutya okunamandla ukwenza ipilisi. Gwinya le pilisi yonke imihla ukunceda ukwandisa ukuhamba kwegazi ngamaxesha.
6. Imbewu yeSesame
Imbewu yeSesame iqulethe inani elikhulu lensimbi, i-phosphorus, i-magnesium, ithusi kunye ne-manganese. Hlanganisa imbewu yeesame kunye nejaggery kwisitya esincinci. Olu nyango lumnandi lunokugqitywa ngaphambi komhla wexesha lakho. Kuba zombini ukutya kukunciphisa ubushushu, ziya kunceda ukumisela nokunyusa ukuhamba kwegazi. Ungayiginya imbewu ngamanzi kwaye uhlafune kwisiqwenga esincinci sejaggery kunye nalawo.
7. Ijusi yeAloe Vera
Ijusi yeallo vera ithathwa njengesona siselo sikhuselekileyo nesona sisebenzayo onokusisebenzisa ukulawula ixesha elincinci. Iyakwazi ukulawula iihormoni ezibangela ukuba sexesheni, zombini kwimeko ye-amenorrhoea kunye ne-dysmenorrhoea. Ijusi yeallo vera inikezela ngee-antioxidants ezinamandla, kwaye iqulethe i-iron, ithusi, i-zinc, imanganese, njlnjl.
8. Papaya engavuthwanga
Ipapaya engavuthwanga kokunye ukutya okuya kunceda ukujongana namaxesha angaqhelekanga. Ilawula ukuhamba ngokuya exesheni ngokuncedisa ukufumana imicu yemisipha esibelekweni. Ipapaya kufuneka isetyenziswe kabini ngemini, kwaye ecaleni koku kutya kunciphisa ubushushu, kufuneka usele amanzi amaninzi ecoconut ukuthintela umzimba ekutshiseni kakhulu. Ipapaya iqulethe iiminerali ezifanelekileyo ezinje ngobhedu, zinc, manganese, njl.
9. Imbewu yeFenugreek
Ukuba ufumana iingxaki ezinxulumene nokuya exesheni kunye nokujongana neentlungu zokuya exesheni, kucetyiswa ukusebenzisa imbewu yefenugreek.
Bilisa ikomityi yamanzi kwaye ungeze icephe elinye lembewu yefenugreek kuyo. Sela la manzi ngamaxesha akho. Esi siselo sisempilweni siya kuphumla nezinye iingxaki ezininzi, ngaphandle kokunyanga amaxesha angaqhelekanga.
10. Iphayinaphu
Iphayinaphu ityebile ku-vitamin C kunye nemanganizi. Ikwangumthombo olungileyo wobhedu, ivithamin B1, ifolate, ivithamin B6, kunye ne-pantothenic acid. Ezi zondlo zinceda ukwenza isivumelwano sesibeleko, ke oko kunceda ukubuyisela ixesha lakho kwimeko yesiqhelo kunye nokuphucula ukuhamba kwegazi.
11. Isinamon
Isinamon isetyenziselwa ukunyanga amaxesha angaqhelekanga kunye neziphumo ezivela kufundo [Mbini] ifumanise ukuba iyanceda ukulawula imijikelo yokuya exesheni kwaye isebenze njengonyango olusebenzayo kwabasetyhini abane-PCOS. ICinnamon sisiqholo esifudumeleyo kwaye ngenxa yempembelelo yokufudumala emzimbeni, iyasebenza kakhulu ekulawuleni imijikelo yokuya exesheni kunye nokulinganisa iihomoni.
12. Isiphithiphithi
I-Turmeric yenye yeendlela zokunyanga ukuhamba kwegazi ngamaxesha. Isinongo siluncedo kulawulo lokuya exesheni kunye nokulinganisa iihormoni ngenxa yempembelelo yokufudumala emzimbeni. Iqulethe iipropati ezichasayo kunye ne-antispasmodic ezinceda ekunciphiseni iintlungu zokuya esikhathini.
13. Imbewu yeFennel
Imbewu ye-Fennel iyasebenza ekonyuseni imijikelezo yokuya exesheni kwaye ikuluhlu lwee-emmenagogue herbs ezinceda ekuvuseleleni nasekulungelelaniseni ukuhamba kwexesha. Ngaphandle kwalokhu, banceda ekupheliseni iintlungu zokuya exesheni ngenxa yeempawu zabo zokuthintela ukunganyangeki. Yongeza iitispuni ezimbini zembewu yefennel kwiglasi yamanzi kwaye ugcine ubusuku bonke. Ngentsasa elandelayo, uyihluze kwaye uyisele.
Unyango lwaseKhaya ngama-20 malunga nendlela yokoyisa amaXesha aRhoqo ngokwendalo
Jonga iZalathiso zeNqaku- [1]I-Ekerhovd, E. (2001). Ukujongwa kweplasma kwenitrate ngexesha lokuya exesheni, ukukhuthaza ii-ovari kunye ne-ovarian hyperstimulation syndrome. Ukuzaliswa kwakhona kwabantu, 16 (7), 1334-1339.
- [Mbini]UKort, D.H, kunye noLobo, R. A. (2014). Ubungqina bokuqala bokuba isinamoni iphucula ukuhamba kwexesha lokuya esikhathini kwabasetyhini abane-polycystic ovary syndrome: ityala elilawulwa ngokungahleliwe. Ijenali yaseMelika ye-Obstetrics kunye neGynecology, 211 (5), 487.e1-487.e6.
