PMS kev noj haus: cov zaub mov pub thiab yuav tsum zam

Zoo Siab

• Cov khoom noj uas pab rau PMS
• Cov Khoom Noj Kom Tsis Zam Txim nyob hauv PMS

Cov zaub mov uas tawm tsam PMS yog qhov zoo yog cov uas muaj omega 3 thiab / lossis tryptophan, xws li ntses thiab noob, vim lawv pab txhawm rau txo kev txob txob, zoo li cov zaub, uas muaj nplua mias hauv dej thiab pab tua cov kua dej kom zoo.

Yog li, thaum PMS, cov khoom noj yuav tsum yog qhov tshwj xeeb yog: ntses, khoom noj khoom haus tag nrho, txiv hmab txiv ntoo, zaub thiab legumes uas tseem ceeb rau kev tawm tsam PMS cov tsos mob xws li tsis xis nyob, mob plab, tso kua mis thiab malaise.

Ntxiv rau, kev noj cov rog, ntsev, piam thaj thiab haus dej qab zib yuav tsum zam, uas tuaj yeem ua rau tag nrho cov tsos mob ntawm PMS tsis zoo.

Cov khoom noj uas pab rau PMS

Qee cov khoom noj uas tuaj yeem pab txo PMS cov tsos mob, thiab vim li ntawd tuaj yeem ua kom muaj txiaj ntsig zoo ntawm kev noj haus, yog:

• Zaub, tag nrho nplej, txiv hmab txiv ntoo qhuav thiab roj: yog cov khoom noj uas muaj vitamin B6, magnesium thiab folic acid uas pab hloov tryptophan rau hauv serotonin uas yog yam tshuaj uas ua rau muaj kev cia siab zoo. Saib ntau cov zaub mov tryptophan-nplua nuj;
• Salmon, tuna thiab chia noob: yog cov khoom noj muaj nplua nuj nyob hauv omega 3 uas yog cov tshuaj tiv thaiv uas pab txo kev mob taub hau thiab mob plab;
• Sunflower noob, txiv roj roj, avocado thiab almonds: yog cov nplua nuj nyob hauv cov vitamin E, uas yuav pab txo qis qhov rhiab mob ntawm lub mis;
• Pineapple, raspberry, avocado, txiv taub thiab zaub zoo li zaub ntsuab thiab zaub txhwb nyug: cov no yog cov zaub mov diuretic uas pab tua tau cov kua dej kom rov zoo.

Lwm cov zaub mov zoo rau PMS yog cov khoom noj muaj fiber ntau xws li plum, txiv ntaub ntoo thiab cov hmoov nplej tag nrho uas pab tswj txoj hnyuv thiab muaj cov leeg plab uas ua rau tsis mob plab ua rau qhov mob tsis zoo los ntawm cov leeg hauv plab.

Cov Khoom Noj Kom Tsis Zam Txim nyob hauv PMS

Cov zaub mov uas yuav tsum zam hauv PMS muaj xws li cov hnyuv ntxwm thiab lwm cov zaub mov muaj ntsev thiab rog, xws li nqaij thiab nqaij siav, nrog rau cov rog rog, tshwj xeeb yog cov zaub mov kib. Ib qho ntxiv, nws tseem yog ib qho tseem ceeb uas tsis tau haus dej haus uas muaj caffeine, xws li guarana lossis dej cawv.

Tag nrho cov zaub mov no cuam tshuam PMS cov tsos mob los ntawm kev ua kom lub cev tawm mus ntxiv thiab lub plab tsis xis nyob.

Cov zaub mov muaj piam thaj hauv qab zib tseem tsis tau hais qhia thaum PMS, tab sis vim nws yog ib qho muaj rau cov poj niam xav tias muaj qhov xav tau ntau ntxiv rau cov khoom qab zib, nws raug tso cai noj 1 square ntawm chocolate tsaus (70% cocoa) tom qab noj mov tseem ceeb.

Saib daim vis dis aus rau cov lus qhia ntxiv rau kev tswj hwm PMS: