Mokhathala Pele ho Nako: Lisosa Le Malebela a Ho E Loantša

Mabitso A Makaletseng A Bana

Floor:

Letsatsi La Tsoalo:

Romella

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

Ka hare feela

• Lihora tse 6 tse fetileng Chaitra Navratri 2021: Letsatsi, Muhurta, Litloaelo le Bohlokoa ba Mokete ona
• 
• Lihora tse 8 tse fetileng Hina Khan E Phatsima Le Motsoako o Motala oa Koporo o Mahala Le Liphatsima Tsa Nude Tse Benyang Ponahalo ea Mehato e Menyenyane Feela!
• Lihora tse 10 tse fetileng Ugadi le Baisakhi 2021: Hlahloba Ponahalo ea Hau ea Mokete le Li-Sutu tsa Setso tse Bululetsoeng
• Lihora tse 13 tse fetileng Horoscope ea letsatsi le letsatsi: la 13 Mmesa 2021

Se ke oa Lahleha

• Theknoloji BSNL e Tlosa litefiso tsa ho kenya ho tsoa likhokahanong tsa Broadband tsa nako e telele
• Litaba Kumbh mela ba khutlang ba ka mpefatsa seoa sa COVID-19: Sanjay Raut
• Lipapali IPL 2021: BalleBaazi.com e amohela nako ka lets'olo le lecha la 'Cricket Machao'
• Lifilimi Vira Sathidar Aka Narayan Kamble oa Lekhotla Oa Feta Ka lebaka la COVID-19
• Likoloi Kabira Mobility Hermes 75 High-Speed ​​Commerce Delivery Scooter e Qaliloe India
• Lichelete Theko ea khauta ha e tšoenyehe haholo bakeng sa li-NBFC, libanka li hloka ho lula li lebetse
• Thuto Sephetho sa ho qetela sa mapolesa a CSBC Bihar se phatlalalitsoe ka 2021
• Tsamaea Libaka tse 10 tse ntlehali tsa ho etela Maharashtra ka Mmesa

Haeba u ikutloa u khathetse matsatsi a 'maloa pele u ilela khoeli, ha u mong. Mokhathala ke e 'ngoe ea matšoao a tloaelehileng a lefu la pele ho khoeli (PMS) mme ho tloaelehile hore basali ba bangata ba be le mokhathala matsatsi a' maloa pele ho nako ea bona. Empa ba bangata ba e etsa phoso ka ho ba botsoa, ​​ho ikutloa ba le tlase kapa ho ikhula sechabeng [1] [pedi] .

Ho ikutloa u khathetse ho ka ba thata ho uena ho etsa mesebetsi ea hau ea letsatsi le letsatsi mme ka linako tse ling e ka ba e feteletseng hoo e ka sitisang mosebetsi oa hau oa sekolo kapa oa ofisi kapa mesebetsi e meng eo u e ratang.

Matšoao a mang a PMS a ka tsamaea le mokhathala o kang ho ruruha, ho feto-fetoha ha maikutlo, bonolo ba matsoele, ho sokela, ho opeloa ke hlooho, ho tšoenyeha, ho teneha le ho fetoha ha takatso ea lijo. [1] .

Ke ntho e tloaelehileng ho ikutloa u khathetse pele ho nako, empa haeba mokhathala o matla o tsamaisana le maikutlo a kang bohale, ho lla, ho hlonama le ho ikutloa o sa laolehe e ka ba sesupo sa lefu la pele ho nako ea dysphoric (PMDD), mofuta o matla oa PMS.

Sehloohong sena, re tla hlalosa hore na ke eng e bakang mokhathala pele ho nako le likeletso tse 'maloa tsa ho o loantša.

Lisosa tsa Mokhathala Pele ho Linako

Mokhathala pele nako e amahanngoa le ho haelloa ke serotonin, neurotransmitter e thusang ho laola maikutlo a hau. Liphuputso li bontšitse hore serotonin e amahanngoa le mokhathala ka lebaka la litlamorao tsa eona boroko, ho otsela le botsoa. Pele nako ea hau e qala, maemo a serotonin a ka fetoha mme sena se ka baka ho fokotseha ha matla a hau, a nang le tšusumetso maikutlong a hau. Hape, ho hloka boroko ho ka baka mokhathala ka lebaka la keketseho ea matšoao a mang a PMS joalo ka hlooho, ho ruruha le ho phahama mocheso oa 'mele o ka bang teng bosiu [3] [4] .

Le ha e le ntho e tloaelehileng ho ikutloa u khathetse pele u ilela khoeli, u kanna oa se khone ho etsa mesebetsi ea hau ea letsatsi le letsatsi habonolo. Kahoo, re thathamisitse malebela a ho thusa ho loantša mokhathala oa hau oa pele ho nako.

Malebela a ho Loants'a Mokhathala oa Pele ho Nako

1. Boloka 'mele oa hau o le metsi

Ho bohlokoa ho boloka 'mele oa hau o na le metsi hobane o tla etsa hore o ikutloe o khathetse haholo mme o boloke le mmele oa hau o pholile. Haeba 'mele oa hau o felletsoe ke metsi o tla ikutloa o khathetse le ho robala hape hape ho ka mpefatsa matšoao a hau a PMS. Leka ho noa bonyane likhalase tse robeli tsa metsi ka letsatsi [5] .

2. Ja lijo tse matlafatsang

Ho bohlokoa hore o je phepo e nepahetseng e kenyeletsang litholoana tse ngata, meroho le lithollo ho o fa matla a mangata. Ja lijo tse kang libanana, tlhapi e mafura, raese e sootho, litapole, liapole, quinoa, oatmeal, yogurt le chokolete e lefifi kaha li ruile li-vithamine tsa B, tšepe, manganese, potasiamo le limatlafatsi tse ling tsa bohlokoa le li-antioxidants. Ho ja lijo tsena ho tla thusa ho matlafatsa matla a hau [6] [7] .

3. Ho ikoetlisa letsatsi le leng le le leng

Phuputso e phatlalalitsoeng ho Journal of Obstetrics le Gynecology e fumane hore ho ikoetlisa ka mokhoa o itekanetseng ho ka thusa ho fokotsa mokhathala, ho ntlafatsa mohopolo le ho fokotsa matšoao a pele ho nako. [8] .

4. Leka mekhoa e meng ea boikhathollo

Ho eketsa maemo a hau a matla u ka leka ho etsa mekhoa ea boikhathollo e kang ho ikoetlisa ka matla, yoga le ho thuisa. Phuputso e fumane hore ho etsa yoga ho ka thusa ho fokotsa matšoao a PMS ho kenyelletsa mokhathala [9] .

5. Boloka kamore ea hau ea kamore e pholile

Ho u thusa ho robala hamonate bosiu, o hloka ho boloka kamore ea hau ea ho robala e pholile. Liphuputso li tlalehile hore mocheso oa 'mele oa hau o qala ho theoha pele o robala mme sena se thusa ho robala kapele. Ho robala ka kamoreng e batang ho tla thusa ho theola mocheso oa 'mele oa hau le ho thusa' mele oa hau ho phomola ka tlhaho, ka hona ho u thusa ho robala kapele [10] [leshome le motso o mong] .

6. Boloka kemiso e phetseng hantle ea ho robala

Ho bohlokoa hore o thehe mokhoa o nepahetseng oa ho robala pele matsatsi a 'maloa pele linako tsa hau li qala. Basali ba bangata ba ba le mokhathala, ho feto-fetoha ha maikutlo, ho ruruha le ho opeloa ke hlooho matsatsing a etellang pele linako. Ho thusa ho nolofatsa matšoao ana a PMS, o ka itlhatsoa ka boikhathollo pele o robala, robala kapele, qoba lijo tse boima pele o robala le ho fokotsa nako ea skrine bonyane hora e le 'ngoe pele u robala.

Hlokomela: Ho latela likeletso tse boletsoeng ka holimo ho ka thusa ho eketsa matla a hau le ho fokotsa mokhathala. Leha ho le joalo, haeba u ntse u ikutloa u khathetse 'me u sa khone ho etsa mesebetsi ea hau ea letsatsi le letsatsi, u lokela ho ea ngakeng' me u itlhahlobe bakeng sa PMDD. Ho phekola PMDD ho ka thusa ho fokotsa matšoao a hau, ho kenyelletsa le mokhathala.

Lipotso tse tloaelehileng

P. Nka emisa mokhathala oa PMS joang?

HO . Ja lijo tse matlafatsang, ikoetlise letsatsi le leng le le leng, noa metsi a mangata, boloka kamore ea hau e pholile 'me u boloke mokhoa o nepahetseng oa ho robala.

P. Na mokhathala ke sesupo sa ho ima kapa PMS?

HO. Mokhathala ke letšoao le tloaelehileng la PMS mme ho tloaelehile le maemong a pele a bokhachane. Leha ho le joalo, mokhathala hangata oa fela hang ha nako ea hau ea ho qala e qala.

P. Ho etsahalang bekeng e tlang pele ho nako ya hao?

HO. U ka ba le matšoao a PMS a kang ho opeloa ke hlooho, ho ruruha, ho tšoenyeha, ho teneha le ho fetoha ha maikutlo matsatsing a isang nakong ea hau.

P. Na PMS e ka u halefisa?

HO. E, PMS e ka u halefisa le ho u halefisa.

Horoscope Ea Hau Hosane

Ho Tseba

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang