Isikhathi sakho sokuya esikhathini . Kuza ukuhambela cishe kanye ngenyanga. Akuyona into ejabulisayo kakhulu emisebenzini yemvelo, kodwa kuyadingeka impilo evamile yokuzala.
Ungase uthole ukuthi izifiso zakho zokudla ezithile zikhuphuka izinsuku ezimbalwa (noma eziningi) ngaphambi kokuba isikhathi sakho siqale. Amacala ajwayelekile kakhulu amaswidi kanye nokudla okusawoti. Inkinga, ukuthi yilokho ukugxila kakhulu kungase kwandise ukudla kwakho kwe-caloric futhi i-sodium engaphezu kweqile ingenza ukugcina amanzi (uphawu oluvamile lwe-PMS) lubi nakakhulu.
Amathiphu okushaya izifiso ze-PMS
Akekho owazi kahle ukuthi kungani abanye besifazane behlushwa izifiso zokudla phakathi nalezi zinsuku zokuqala, kodwa kunezinto ezimbalwa ongazenza ukuze uzilwe nazo:
- Yidla ukudla okuncane okuvamile. Lokhu kungasiza ukugcina amazinga kashukela egazi njalo, noma mhlawumbe nje kusiza ukwazi isidlo sakho esilandelayo akuyona amahora amaningana kude.
- Khetha ukudla okune-fiber. I-fiber iyanciphisa ukugaya nokugaya ama-carbohydrate futhi ikusiza uzizwe ugcwele isikhathi eside.
- Engeza amaprotheni. Ukudla okuphezulu kwamaprotheni nakho kungasiza ekunqandeni izifiso zakho zokudla.
- Phuza amanzi amaningi. Amanzi akanayo ama-khalori ukuze angene esikhundleni sesiphuzo soshukela. Engeza ucezu lwelamula, i-lime noma ikhukhamba ye-flavour.
- Zama ukuzivocavoca noma uhambe. Ukuzivocavoca okulula kungasiza ukunciphisa ukudla kwakho okungenamsoco noma okungenani ugcine ingqondo yakho ingadli ngenkathi uhambahamba.
- Gcina ukudla okuneshukela noshukela endlini yakho. Gcina izithelo nemifino ezungeze. A ambalwa amagilebhisi noma sweet tangerine kungenzeka ngokwanele ukuvimbela isifiso sakho ushukela.
Ukudla Ngakwesokudla Phakathi Nesikhathi Sakho
Izidingo zakho zokudla zifana okufanayo phakathi nenkathi yakho njengoba zikhona zonke izinyanga, kodwa uma unegazi elinzima, ungadinga insimbi eyengeziwe. Kungenzeka ukuthi akuyona into enkulu uma udla inyama enkulu, kepha uma udla ukudla kwemifino noma vegan, ungase uthande ukuthatha ukwesekwa kwensimbi.
Noma ungadla ukudla okunezinsimbi ezinjengezinsimbi ezinjengezinsimbi eziqinile, imifino eluhlaza, amantongomane, imbewu nemifino.
Ungakwazi futhi ukukhulisa ukungena kwensimbi yakho ngokudla ukudla okunamavithamini C kanye nalawo mithombo yensimbi esekelwe ezitshalweni. Uma uzizwa ukhathele noma unomunye umkhathazo mayelana ne-PMS noma umjikelezo wakho wokuya esikhathini, kufanele ukhulume nomhlinzeki wakho wezempilo ngaphambi kokuthatha noma yikuphi ukusekela kwe-iron.
Ukwandisa I-Appetite Kungasho Amakholori Angaphezulu
Abesifazane abaningi babika ukudla okwenyuka, okuyinto lapho kuhlangene nokuthanda ukudla kungaholela ekwandeni kokudla kwe-caloric. Ungase ube nesimiso esiphakamise kancane kancane ngesikhathi sakho, kodwa ungakwazi kalula ukufaka amakholori ngosuku uma ungaqapheli.
Sebenzisa idayari yokudla ukuze ulandele ukudla okudlayo. Buka isiphuzo sakho sokudla, futhi. Lokhu kungase kungabi yisikhathi esihle kakhulu sokuphuza utshwala obudakayo, futhi ngisho ne-caffeine ingabangela ukungazi kahle kwakho.
I-Period Yokudla Yami Okuthandayo
Lokhu kudla kunenhlanganisela ephelele yenduduzo nesinambitheka, kodwa sisaphila. Akuzona zonke ama-calories aphansi, ngakho-ke gcina ingqikithi yesilinganiso sakho engqondweni:
- Apple tincetu nge caramel sauce (lite noma ushukela uma ungathanda) kanye nuts oqoshiwe.
- Noma yiluphi uhlobo lwezithelo ze-smoothie.
- Ibhanana elicwengileko ene-drizzle ye-ushokoledi isiraphu namantongomane aqoshiwe.
- Enye indebe ye-yogurt yama-nonfat yama-honey kanye nama-pecans.
- I-1/4 indebe hummus yakhonza ngemifino emisha noma ama-crackers wonke okusanhlamvu.
- I-chips tortilla ebhakiwe
Imithombo:
UGregersen NT, uMøller BK, uRaben A, uKristensen ST, Holm L, Flint A, Isiphukuphuku A. "Abanquma ukulinganisa ukudla: indima yobudala, ubulili, i-BMI, umsebenzi womzimba, imikhuba yokubhema, nokudla / ukukhathazeka kwesisindo." Ukudla okunomsoco wokudla. 2011; 55. doi: 10.3402 / fnr.v55i0.7028. Kufinyelelwe ngo-Ephreli 6, 2016. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3160809/.
Uhulumeni Kahulumeni waseVictoria. Isiteshi sezeMpilo esingcono - Ukudla okunempilo Izidingo ezingaphezulu zabesifazane. Kufinyelelwe ngo-Ephreli 6, 2016. http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Nutrition_womens_extra_needs.