Nye. Amayeza asekhaya entlungu yexesha - malunga nomjikelo wokuya exesheni:
Mbini. Iimbangela zentlungu yexesha
3. Iimpawu zexesha kunye neempawu
Isine. Amayeza asekhaya okunciphisa iintlungu zexesha
5. Ukutya kwiintlungu zexesha
6. Yenza okanye ungayenzi ngeli xesha
7. Ii-FAQ kwiintlungu zexesha
Amayeza asekhaya entlungu yexesha - malunga nomjikelo wokuya exesheni:
Umjikelo wokuya exesheni lixesha elisusela kusuku lokuqala lokuya exesheni kowasetyhini ukuya kutsho kusuku oluphambi kokuya exesheni kwakhe okulandelayo. Ngethuba lomjikelezo wexesha, uchungechunge lweenkqubo zendalo zenzeke emzimbeni - amanqanaba e-hormone aphakama kwaye ahla, kuxhomekeke kwinqanaba lokuya esikhathini. Ezi hormone zinokuchaphazela umoya wakho kunye nenqanaba lamandla.Ubude bomjikelo wokuya exesheni buyahluka ukusuka kowasetyhini ukuya kowasetyhini, kodwa umyinge kukuya exesheni rhoqo emva kweentsuku ezingama-28. Imijikelo eqhelekileyo emide okanye emifutshane kunolu, ukusuka kwiintsuku ezingama-24 ukuya kwezingama-35, iqhelekile.
Iimbangela zentlungu yexesha
Iintlungu zokuya exesheni zenzeke xa izihlunu ezikwi-uterus zifinyela ukuze zikhuphe i-lining. Xa isibeleko sithotywa, sinokucinezela imithambo yegazi ngaloo ndlela siyicinezele, nto leyo eyenza ukuba ithintele unikezelo lweoksijini ngokufutshane. Yiloo nto ebangela intlungu kunye nokukrala. Ngesi siganeko, umzimba wakho ukhupha iikhemikhali ezibangela iintlungu ukuze zikhuthaze ukuthotywa. Ngokuhamba kwexesha, le michiza inokwakha kwaye ibangele isicaphucaphu, urhudo kunye neentloko.Intlungu ehambelana kuphela nenkqubo yokuya esikhathini eyaziwa ngokuba yi-primary dysmenorrhea. Kodwa, ukuba iintlungu eziqaqanjelwayo zibangelwa yingxaki yezonyango efana ne-endometriosis, i-uterine fibroids, okanye isifo sokudumba kwe-pelvic, kubizwa ngokuba yi-dysmenorrhea yesibini.
Abasetyhini abanokuthi babe neentlungu zexesheni:
- Abo bangaphantsi kweminyaka engama-20 ubudala
- Ukuqala ukufikisa kwiminyaka eyi-11 nangaphantsi
- Abo bafumana i-menorrhagia, okanye ukopha okukhulu ngexesha lexesha
- Engazange wazala
Iimeko ezinokuzenza zibe mandundu iintlungu zokuya exesheni
- I-Endometriosis: Ithishu esecaleni kwesibeleko ikhula ngaphandle kwesibeleko.
- Uterine fibroids - Amathumba angenancancerous kunye nokukhula eludongeni lwesibeleko.
- I-Adenomyosis: Ithishu esecaleni kwesibeleko ikhula ibe ziindonga ezinezihlunu zesibeleko.
- Pelvic inflammatory disease (PID): isifo esosulela ngokwabelana ngesondo esibangelwa yintsholongwane.
- I-Cervical stenosis: Ukuvulwa komlomo wesibeleko kukuncinci kwaye kunciphisa ukuhamba kokuya exesheni.
Iimpawu zexesha kunye neempawu
Uninzi lwabasetyhini lufumana iimpawu ezithile njengoko ixesha lokuya exesheni lisondela. Yaziwa njenge i-premenstrual syndrome (PMS), ezi ziquka ukuguquka kwemizwelo, utshintsho lokuziphatha kunye nokukhathazeka ngokomzimba kwaye kunokwenzeka ukuya kwiintsuku ezili-10 ngaphambi kwexesha.Iimpawu zomzimba:
- Iintlungu zesisu kunye nokudumba
- Amabele athambileyo
- Intloko ebuhlungu
- Ukudumba kwezandla okanye iinyawo
- Isicaphucaphu kunye nobunzima
- Iintlungu kumalungu okanye umva zinokuthi zenzeke ngaphambi kokuba kuqale ixesha.
- Iintlungu zokuqaqanjelwa zikwangumqondiso wokuba ukopha ukuya exesheni kusondela ngokukhawuleza
Utshintsho lwesimo kunye nokuziphatha:
- Owasetyhini unokuziva ecaphuka ngakumbi, ecaphuka, edakumbile okanye enexhala.
- Abanye abantu basetyhini basenokuziva beziva beziva – bakhale, bangazithembi, babe nomsindo okanye babe ukuhamba kweemvakalelo .
- Ukungagxininisi kakuhle, ukulibala okanye nokuba nesithukuthezi nako kunokwenzeka.
- Kungenzeka ukuba ngeli xesha, kunokubakho ukudipha kumdla wesini kunye nomnqweno.
- Ngaphambi kokuqala kwexesha lokuya exesheni, abafazi banokufumana iminqweno yokutya kunye nokwanda kokutya.
- Ubuthongo bunokuphazamiseka njengoko uqhele ukuziva udinwe kakhulu kunesiqhelo.
Amayeza asekhaya okunciphisa iintlungu zexesha
Ukuba iintlungu zexesha azinyamezeleki, kukho ezithile amayeza asekhaya oko kunokunika isiqabu.
Phezu kwekhawuntara iyeza : Ngaphezulu kwe-counter painkillers ezifana ne-paracetamol okanye i-painkillers echazwe ngugqirha njenge-ibuprofen kunye ne-codeine zifanelekile ukusetyenziswa kwexesha elifutshane kwaye zisebenza kakhulu ekunciphiseni intloko, isisu esibuhlungu, kunye umqolo obuhlungu ngexesha lokuya exesheni.
Ubushushu : Ukufaka ubushushu kwisisu ngexesha lakho kunokunceda izihlunu ziphumle kwaye zikhululeke iicramps ezibuhlungu . Oku kunokwenziwa ngokuhlamba eshushu okanye ngokusebenzisa ibhotile yamanzi ashushu.
I-massage kunye namafutha : Ukufaka ioyile yelavenda ejikeleze isisu sakho kwaziwa ngokunceda ukuthomalalisa iintlungu zexesha. Njengaye, ukusebenzisa ioli yesesame kwi-massage inokunceda njengoko isityebi kwi-linoleic acid kwaye inezixhobo ezichasayo kunye ne-antioxidant.
Yenza umthambo : Unokucinga ukuba oku akunakwenzeka xa ucinga ukuba usezintlungwini kwaye awukwazi ukuhamba, nangona kunjalo, ukwenza umthambo kwandisa ukujikeleza kwingingqi ye-pelvic kwaye kukhupha i-endorphins ukuchasana ne-prostaglandins zizinto ezifana nehomoni ezibangela ukuba izihlunu zesibeleko zivumelane ngexesha. ukuya exesheni.
Ii-orgasms : Uphononongo lubonisa ukuba i-orgasms inefuthe elithe ngqo kwiintlungu zokuya exesheni. I-orgasms ye-vaginal ibandakanya umzimba wakho wonke, kubandakanywa nentambo yakho yomgogodla, ebonisa ukukhululwa kwee-neurotransmitters ezifana ne-endorphins kunye ne-oxytocin. Ezi endorphins zinokunciphisa ukuqonda kweentlungu.
Ukutya kwiintlungu zexesha
Utshintsho oluthile lokutya lunokunceda ukwenza eli xesha loyikeka lenyanga lingabi buhlungu kwaye unciphise iintlungu zakho zokuya exesheni.
Imbewu yeFennel
I-Fennel ikhulula ama-cramps kunye nokukhathazeka okuhambelana ne-premenstrual syndrome kunye nokuya esikhathini ngokunceda ukubuyisela ukulingana kwamahomoni amabhinqa. Kwakhona i-diuretic yendalo kunye ne-digestive aid kwaye inceda ukunciphisa ukugcinwa kwamanzi kunye nokudumba.
Isinamoni
I-Cinnamon ine-anti-inflammatory kunye ne-antispasmodic properties ezinceda ukukhulula i-cramps, eyona nto ixhaphakileyo ejongene nabasetyhini. Esi sinongo sikwanekhalsiyam, imanganese kunye nentsimbi, enceda ekucoleni nasekulawuleni iswekile yegazi ngokunjalo.
Apple cider iviniga
Oku kunciphisa iimpawu ze-PMS ezifana nokuqunjelwa, ukugcinwa kwamanzi, ukuqaqanjelwa, intloko ebuhlungu, ukucaphuka kunye nokudinwa.
Iimbewu zeflax
Oku kuqulethe i-omega 3 fatty acids ezifunyaniswe ziluncedo ekunciphiseni iimpawu ze-PMS ezifana nokudakumba, ukuxhalaba, ukuqunjelwa, ukuthamba kwebele kunye neentloko. Ukongeza, ziqulethe ii-lignans ezivimba i-estrogen engaphezulu kunye nokulinganisela kwe-hormone metabolism.
Iti ye-Ginger-honey
I-tea iyaziwa ukukhulula i-spasms ye-muscle kunye nokunciphisa uxinzelelo olukhokelela kuxhala kunye nokucaphuka. Ikomityi ye-ginger-honey okanye i-chamomile iya kuthoba isicaphucaphu kunye ne-bloating.
Iibhanana
Esi siqhamo sinciphisa ukugcinwa kwamanzi kunye nokuqunjelwa ngelixa sikugcina uzolile. Iibhanana zityebile kwivithamin B6, i-magnesium kunye ne-potassium, nto leyo ezenza zibe sisnack esifanelekileyo kwezo ntsuku zibuhlungu.
Ispinatshi
Imifuno enamagqabi aluhlaza i-superfood kwaye kufuneka ifakwe kwisidlo sakho. Isipinatshi sihambisa umthwalo omkhulu we-magnesium. Ikomityi nje enye enamagqabi ibonelela ngeepesenti ezingama-40 zexabiso lakho lemihla ngemihla - ke zama ukuyifaka kwi lettuce kwiisandwich kunye neesaladi. Okanye ubethe icala elishushu lesipinatshi esibilisiwe ukuze udityaniswe nesidlo sakho esilandelayo se-PMS-busting. Ayincedi nje kuphela ngeecramps kodwa ikwangumthombo omkhulu wecalcium.
Iiamangile
Kubalulekile ukufumana iprotheyini eyaneleyo kunye nefayibha ngexesha lokuya kwakho exesheni njengoko oku kunceda nakwiswekile esegazini lakho, oko kunciphisa iminqweno.
Ingqolowa ephelele
Njengesipinatshi, iinkozo zingumthombo ogqwesileyo wemagnesium, enceda ekunciphiseni ukuqina kwemisipha, kwaye iqulethe iivithamini B kunye no-E ezigxotha ukudinwa kunye nokudakumba.
Iiorenji
Uphononongo lubonisa ukuba abasetyhini abafumana isixa esikhulu se-calcium kunye nevithamin D kusenokwenzeka ukuba babe neempawu ze-PMS eziqatha. Oku kungenxa yokuba iCalcium inciphisa iimvakalelo ezidakumbisayo kunye nexhala engqondweni ngelixa ivithamin D ilawula i-enzyme eguqula i-tryptophan ibe yi-serotonin, i-neurotransmitter enceda ukulawula iimvakalelo.
Yenza okanye ungayenzi ngeli xesha
Nazi izinto ezimbalwa omele uzenze kwaye ungazenzi ezinokukunceda ukulawula kakuhle iicramps ezingenakuthinteleka zokuya exesheni:Hlala umanzi
Qinisekisa ukuba usela amanzi amaninzi ukuze umzimba wakho ungawagcini amanzi ngokungeyomfuneko. Ukutya okuphezulu kwamanzi okufana nekhukhamba, i-watermelon, iitumato, kunye ne-asparagus zi-diuretics zendalo ezinciphisa ukuqunjelwa.Yitya iziqhamo, imifuno kunye nokutya okuziinkozo okuninzi
Qinisekisa ukuba ukutya kwakho kukho iziqhamo ezimibalabala, ezinefayibha eninzi kunye nemifuno kunye neenkozo ezipheleleyo irayisi emdaka kunye ne-oatmeal. Ifayibha kwiziqhamo, imifuno kunye neenkozo ezipheleleyo ziyakucothisa ukophuka kweswekile ukuze usindiswe ekuphazamisekeni kwesisu.Yitya ukutya okuneevithamini B kunye necalcium
Ngokutsho kohlolisiso, amabhinqa atya kakhulu i-thiamine (ivithamin B-1) ne-riboflavin (ivithamin B-2) aye aba neempawu zePMS ezimbalwa. Ngokusisiseko, ukutya okutyebileyo kwiivithamini ze-B kunciphisa ama-cramps. Iziqhamo, imifuno, iimbotyi, iimbotyi kunye nesonka esongezelelweyo yimithombo elungileyo yevithamin B.Ngeli xesha, iCalcium yaziwa ngokuthomalalisa iicramps ngoko ke utya izinto ezininzi ezifana nobisi, imbewu kajongilanga, isipinatshi kunye neembotyi zesoya. Ungathatha kwakhona i-calcium supplement.
Yitya izidlo ezincinci rhoqo
Yitya ukutya okuncinci ngamaxesha amaninzi kunokuba utye izidlo ezinkulu ezi-2-3. Oku kuya kugcina amanqanaba eswekile yegazi ezinzile, kunye neemvakalelo.Yithathe lula
Zama ukuziqhelanisa neendlela zokuphumla ngexesha lakho njenge ukuphefumla nzulu , i-yoga okanye i-massage.Ukuzivocavoca okulula
Intshukumo yokukhanya ifaka i-endorphin kwinkqubo yakho eya kunceda ngokuqinisekileyo ngeentlungu kunye nokuguquka kwemizwelo. Ke ngoko, qiniseka ukwenza umthambo omncinci kangangemizuzu engama-30 enokubandakanya, ukubaleka kancinci, okanye ukudanisa iingoma zakho ozithandayo.Nciphisa ityuwa kunye noshukela
Ngelixa ukuthathwa kwetyuwa ngokugqithisileyo kanye phambi kokuba amaxesha akho abe mandundu ukugcinwa kwamanzi kwaye kwenza umzimba wakho uqunjelwe, iswekile ibangela iingxaki zokugaya ukutya okufana nezitulo ezishukumayo ezibangelwa lutshintsho lwehomoni. Izinto ezithatha indawo yeswekile kufuneka ziphetshwe nazo, njengoko nazo zibangela iintshukumo ezixekileyo.Sika utywala kunye necaffeine
Utywala kunye ne-caffeine zenza zibe mandundu ngakumbi iimpawu ze-PMS ezifana nokukrala, ukuthamba kwamabele kunye neentloko. Qinisekisa ukunciphisa zombini.Ii-FAQ kwiintlungu zexesha
Q Zingaphi iintsuku ekufuneka umntu abe sexesheni?
KUYA. Ngokufanelekileyo, umjikelo wokuya exesheni uhlala iintsuku ezintlanu kwaye ngokuqhelekileyo abafazi bopha iintsuku ezintathu ukuya kwezintlanu. Kwabanye abafazi, inokuhamba ukuya kwiintsuku ezisixhenxe. Kuqhelekile ngokupheleleyo ukopha ukuya kwiintsuku ezisixhenxe, kwaye akukho nto yokukhathazeka ukuba imihla ilibaziseke kancinane okanye kwangoko kunomjikelo wangaphambili. Kukho ingxaki ukuba ukopha kwakho akuyeki kangangeentsuku ezili-15 okanye amaxesha akho exesheni afika kathathu ngenyanga, kulapho kufuneka udibane nogqirha wabafazi. Ngokuqhelekileyo oku kwenzeka ngenxa yokutshintsha kwehomoni kumzimba womfazi.
Ngu-Femina nge-17 kaJulayi ka-2017
Q Ingaba kukhuselekile ukwabelana ngesondo ngethuba?
KUYA. Kukhuselekile ngokupheleleyo ukuba nayo ngesondo ngexesha lakho . Akufane kwenzeke ukuba ukhulelwe kodwa qiniseka ukuba usebenzisa ikhondom ngalo lonke ixesha. Konke kuxhomekeke kwinduduzo owabelana ngayo neqabane lakho. Uninzi lwabantu luyifumana incinci ngenxa yobukho begazi, kwaye ingaba yinto ephazamisayo.
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Q Kufanele ukuba umntu atshintshe kangaphi ipad yakhe yococeko?
KUYA. Ngokufanelekileyo, kuya kufuneka utshintshe iphedi yakho yangasese rhoqo kwiiyure ezintathu ukuya kwezine xa usexesheni lakho ukuze ugcine ucoceko lomntu. Kukwaxhomekeke ekuhambeni kwakho, ukuba ufumana ukuqukuqela okukhulu kuya kufuneka utshintshe iphedi yakho rhoqo kuba iya kuhlutha ngokukhawuleza. Yitshintshe xa uziva ufumile okanye ungakhululekanga ukunqanda usulelo okanye irhashalala.
Ngu-Femina nge-15 ka-Agasti ka-2017
Q Ndinexesha elinqabileyo, elinzima kunye nexesha elide. Ndingenza ntoni?
KUYA. Kwimeko yamaxesha angaqhelekanga, kufuneka undwendwele i-gynecologist. Ubunzima, ixesha elide kunye nexesha elingaqhelekanga liyingxaki yokuya esikhathini edla ngokwenzeka ngenxa yokutshintsha kwehomoni kumzimba wesetyhini. Nangona kunjalo, akunjalo kumntu wonke kwaye kuxhomekeke kumfazi ukuya kumfazi. Ukuxilongwa kuya kwahluka ngokusekelwe kunobangela ochanekileyo. Kuyo nayiphi na imeko, izikhombisi ezimbalwa ekufuneka zilandelwe kukugcina impilo esempilweni kunye nokutya okunesondlo okutyebileyo kwi-iron, i-fiber kunye neprotheyini. Ukwenza umthambo nako kuya kunceda ukuthomalalisa ingxaki.
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Q Ngawaphi amanyathelo ococeko jikelele ekufuneka athathwe xa usexesheni?
KUYA. Ucoceko lubaluleke kakhulu xa usexesheni. Izinto ezisisiseko ekufuneka uzilandele ngezi ntsuku zezi - hlamba yonke imihla kwaye usebenzise iimveliso ezifanelekileyo ukucocwa kwelungu lobufazi . Sebenzisa amanzi afudumeleyo anesepha okanye ukuhlamba okusondeleyo ukucoca indawo ngokufanelekileyo. Indawo yelungu lobufazi inobuntununtunu kwaye ifuna ukukhathalelwa xa ukumjikelezo wakho. Guqula i-napkin yakho yococeko rhoqo kwiiyure ezintathu ukuya kwezine ukunqanda usulelo okanye irhashalala. Hlala ulungile ngekhithi yokuhamba-hamba kwimeko kaxakeka, kwaye qiniseka ukuba uyayilahla inapkeni yococeko ngokufanelekileyo.
Ngu-Femina nge-07 Okthobha 2017
