Abincin PMS: abincin da aka yarda kuma don a kiyaye shi

Wadatacce

• Abincin da ke taimakawa PMS
• Abinci don Guji a cikin PMS

Abincin da ke yaƙar PMS shine mafi dacewa waɗanda suke ɗauke da omega 3 da / ko tryptophan, kamar kifi da iri, saboda suna taimakawa rage ƙaiƙayi, kamar yadda kayan lambu suke, waɗanda suke da wadataccen ruwa kuma suna taimakawa yaƙi da riƙe ruwa.

Don haka, yayin PMS, abincin ya zama mai wadata musamman: kifi, hatsi cikakke, 'ya'yan itatuwa, kayan marmari da kayan lambu waɗanda ke da mahimmanci don yaƙar alamun PMS kamar su ɓacin rai, ciwon ciki, riƙewar ruwa da rashin lafiya.

Bugu da kari, ya kamata a guji yawan amfani da kitse, gishiri, sikari da abubuwan shan kafeyin, wanda hakan na iya haifar da munanan alamu na PMS.

Abincin da ke taimakawa PMS

Wasu abinci waɗanda zasu iya taimakawa rage alamun PMS, sabili da haka yana iya zama kyakkyawan fare akan abinci, sune:

• Kayan lambu, hatsi cikakke, busassun 'ya'yan itatuwa da tsire-tsire masu mai: sune abinci mai dauke da bitamin B6, magnesium da folic acid wanda ke taimakawa wajen canza tryptophan zuwa serotonin wanda shine hormone wanda ke ƙara jin daɗin rayuwa. Duba karin kayan abinci masu wadataccen tryptophan;
• Salmon, tuna da chia tsaba: su ne abincin da ke da wadataccen omega 3 wanda wani abu ne mai saurin kumburi wanda ke taimakawa wajen rage ciwon kai da ciwon ciki;
• Sunflower tsaba, man zaitun, avocado da almond: suna da matukar wadatar bitamin E, wanda ke taimakawa wajen rage karfin nonuwan;
• Abarba, rasberi, avocado, ɓaure da kayan lambu kamar alayyafo da faski: waɗannan su ne dabi'un abinci masu tsattsauran ra'ayi waɗanda ke taimakawa wajen yaƙar riƙe ruwa.

Sauran abinci mai kyau ga PMS sune abinci mai wadataccen fiber kamar plum, gwanda da hatsi gabaɗaya wanda ke taimakawa wajen daidaita hanji kuma yana da tasirin laxative wanda ke rage rashin jin daɗin ciki wanda ya haifar da kumburin tsarin haihuwa.

Abinci don Guji a cikin PMS

Abincin da ya kamata a guji a cikin PMS sun haɗa da tsiran alade da sauran abinci masu yalwar gishiri da mai, kamar nama da romo na gwangwani, da abinci mai mai, musamman soyayyen abinci. Kari akan haka, yana da mahimmanci kada a sha abubuwan sha na caffein, kamar guarana ko barasa.

Duk waɗannan abincin suna ɓata alamun PMS ta hanyar haɓaka riƙe ruwa da rashin jin daɗin ciki.

Hakanan ba a nuna abincin da ke cikin sukari a lokacin PMS ba, amma kamar yadda ya zama ruwan dare gama gari ga mata su ji ƙarar buƙatar cinye kayan zaki, an yarda ta ci murabba'i 1 na cakulan mai duhu (70% koko) bayan babban abinci.

Kalli bidiyon don ƙarin nasihu kan yadda ake sarrafa alamun PMS: