4 Cov Khoom Noj uas tuaj yeem txhim kho poj niam txoj kev noj qab haus huv

Zoo Siab

• Magnesium
• Vitamin D
• Maca
• Fiber ntau
• Ntsuam xyuas rau

Cov khoom xyaw fais fab no-uas koj tuaj yeem nrhiav tau hauv cov zaub mov lossis tshuaj ntxiv-pab yooj yim PMS, txhawb kev sib deev, thiab ua kom koj lub cev muaj zog.

Magnesium

Cov ntxhia ua kom koj cov leeg nruj kom tsis txhob cramps. Nws kuj tseem sib npaug ntawm cov tshuaj insulin los pab cov mob xws li polycystic zes qe menyuam syndrome, hais tias Cindy Klinger, RDN, kws noj zaub mov hauv Oakland, California. Npaj rau 320 milligrams ib hnub twg, los ntawm almonds, flaxseeds, thiab legumes. (Related: Cov Pads cog lus tias yuav ua rau koj lub sijhawm Cramps ploj mus)

Vitamin D

Cov theem qis yog txuam nrog cov kab mob poov xab, kab mob urinary, thiab kab mob vaginosis, hais tias Anita Sadaty, MD, tus kws kho mob poj niam sib koom ua ke hauv Roslyn, New York. Vitamin D revs tsim cov tshuaj tua kab mob hu ua cathelicidins. Nws hais tias tau txais txog li 2,000 IU ib hnub twg muaj kev nyab xeeb, los ntawm kev ntxiv lossis ntses ntses thiab cov khoom siv mis nyuj khov. (Muaj feem cuam tshuam: Ntawm no yog Koj Li Kev Qhia Ib Leeg-Kauj Ruam rau Kev Kho Tus Kab Mob Poov Yeeb)

Maca

Muaj nyob rau hauv cov hmoov nplej, cov nroj tsuag superfood no muaj kev sib xyaw ntawm calcium, magnesium, thiab vitamin C kom sib npaug cov tshuaj hormones kev ntxhov siab uas tua kev sib deev, Dr. Sadaty hais. (Nws yog qhov tshwj xeeb tshaj yog muaj txiaj ntsig zoo rau cov poj niam ntawm cov tshuaj tiv thaiv kev ntxhov siab, uas feem ntau cuam tshuam libido.) Nws qhia tias ntxiv ib rab diav ntawm cov hmoov energizing rau koj thaum sawv ntxov smoothie.

Fiber ntau

Peb xav txog nws feem ntau rau kev noj qab haus huv hauv lub plab, tab sis cov as -ham no tseem pab rub cov tshuaj estrogen ntau dhau los ntawm lub cev, uas tuaj yeem txo PMS thiab tseem tuaj yeem tiv thaiv cov qog nqaij hlav hauv tsev, Klinger hais. Pib nrog ib khob ib hnub ntawm cov nplooj zaub ntsuab thiab zaub cruciferous, thiab ua koj txoj hauv kev mus txog 2 khob. Qhov no yuav pab kom koj lub cev ua kom zoo los tiv thaiv tsam plab. (Related: Cov txiaj ntsig ntawm Fiber Ua Nws yog qhov tseem ceeb tshaj plaws hauv koj cov zaub mov noj)

Ntsuam xyuas rau