No ke aha ʻoe e makemake ai e ʻai i nā mea āpau ma mua o kāu kau

Anter

• No ke aha e hana ai
• No laila, ʻaʻole hāpai au?
• Pehea ka wanaʻao e hoʻomaka ai ka ʻiʻini?
• He maikaʻi anei e hoʻomālama?
• ʻO nā meaʻai aʻu e makemake ai e hōʻino loa wau.
• Inā he carbs ʻiʻini ʻoe
• ʻ .lelo aʻoaʻo Pro
• Inā ua pono ʻoe e māʻona i kahi niho ʻono
• Inā makemake ʻoe i ka kokoleka
• Inā makemake ʻoe e hōʻemi i ka momona
• Ka wā e ʻike ai i ke kauka
• Ke laina lalo
• Hana ʻo 4 Yoga e hōʻoluʻolu i nā ʻūlū

E hōʻoki i ke kala ʻana no kou makemake e inhale i kekahi kokoleka a me nā ʻāpana me kahi ʻaoʻao o nā tacos ma mua o kou manawa.

He mea maoli ka ʻiʻina a me ka wī a aia kekahi mau kumu - kūpono, ʻike ʻia ʻepekema nā kumu - no ke aha ʻoe a me nā poʻe makemake he nui e makemake e ʻai i nā mea āpau ma mua o kou wā.

No ke aha e hana ai

Hoʻopiʻi iā ia i nā hormoni.

Hōʻike kahi noi 2016 i nā loli i nā pae o ka estrogen a me ka progesterone e hoʻonāukiuki i nā mea momona kiʻekiʻe a me nā meaʻai momona ma mua o kāu manawa.

ʻAʻole paha kāu mau homone ka mea hoʻoikaika wale ma hope o kou makemake e ʻai i nā mea maikaʻi āpau i kāu waihona ma mua o ka hiki ʻana o Flo i ke kauhale. Hiki i ka ʻai ʻana i nā meaʻai āpau ke kōkua iā ʻoe e hakakā i nā manaʻo āpau e pili pū ana i ke kahua premenstrual o kāu pōʻaiapuni.

Hoʻokuʻu kou kino i ka serotonin ke ʻai ʻoe i nā meaʻai starchy a me nā meaʻono. ʻO Serotonin kahi kemikala e hāpai i nā manaʻo o ka hauʻoli. He mea maikaʻi mau ka hoʻonui ʻana i nā manaʻo maikaʻi, akā ʻoi aku ka nui o nā homone whacked-out i manaʻo ai ʻoe iā PMS-y āpau.

ʻO ka ʻai ikaika a me ka ʻiʻina o ka meaʻai ma mua o kekahi manawa he mau hōʻailona paha ia o ka maʻi dysphoric premenstrual (PMDD), kahi ʻano PMS koʻikoʻi loa.

Inā ʻo ʻoe kekahi o ka 14 pākēneka i loaʻa nā manawa kūpono ʻole, ʻoi aku ka maʻalahi o ka binge ʻai ʻana, e like me.

No laila, ʻaʻole hāpai au?

Hiki iā ʻoe, akā inā ʻoe e ʻiʻini i nā ʻikiki i hoʻō ʻia i loko o ka ʻaikalima, ʻaʻole ia he manaʻo he hāpai ʻoe. ʻO PMS nō ke kumu kūpono.

ʻOiaʻiʻo, maʻamau nā kuko hāpai a me ka pōloli, akā pēlā nō ka hōʻino ʻana i kekahi mau meaʻai. Kuhi ʻia kēia e ka ʻike wale a ʻaʻala o kekahi mau meaʻai, me nā mea āu i makemake ai i ka prepregnancy. ʻO nā ʻai aversion ka mea maʻamau i ka hāpai ʻana, ʻaʻole naʻe ma PMS.

Hoʻokumu paha ka hāpai i nā ʻōuli ʻē aʻe ma mua o ka lele ʻana o ka ʻiʻini, e like me:

• wā hala
• nausea
• hoʻololi i ka nipple, e like me ka areola ʻeleʻele a ʻoi aku ka nui

Pau nā mea i ʻōlelo ʻia, PMS a hāpai hāpai e kaʻana like i nā ʻōuli like. Inā loaʻa kahi manawa e hāpai ai ʻoe, ʻo ka lawe ʻana i kahi hoʻokolohua hāpai keiki ʻo ia wale nō ke ala e ʻike ai.

Pehea ka wanaʻao e hoʻomaka ai ka ʻiʻini?

Hoʻomaka hoʻomaka nā kuko e pili ana i nā wā ma kahi o 7 a 10 mau lā ma mua o ka hoʻomaka ʻana o kou wā. ʻO kēia kahi ke hoʻomaka a hoʻomaka nā ʻōuli PMS ʻē aʻe, e like me nā loli i kāu ʻōpū.aloha ka manawa poop a me nā farts), nā poʻo hina, huehue, a me ka momona.

ʻO ka makemake i nā mea o ka maka o kekahi e nalo ke hoʻomaka koke kāu wā.

He maikaʻi anei e hoʻomālama?

ʻ yeah ʻae. ʻAʻole maikaʻi wale ia, akā he mea nui e hoʻolohe i kou kino ma mua o kou manawa.

Kū paha kekahi mau kuko no kekahi kumu, a pono paha i kou kino i nā calorie hou aku.

ʻAʻole kēia e ʻōlelo e pono ʻoe e hoʻonui i ka lā, ʻoiaʻiʻo. Akā, inā e nonoi ana kou kino iā ʻoe no kekahi mea ʻokoʻa ma mua o kou manawa, mai kuʻi iā ʻoe iho no ka ʻai ʻana ma mua o ka maʻamau.

ʻO ka nānā ʻana i kou kino a me kāna mau pono he kī.

ʻO nā meaʻai aʻu e makemake ai e hōʻino loa wau.

ʻAe, hana ʻia ia ke ʻai mākou i nā meaʻai i kiʻekiʻe i ke kō a me ka paʻakai.

ʻO ke kuapo ʻana i nā mea āu e makemake ai no nā koho olakino a i ʻole ka palena ʻana i nā ʻāpana o kēlā mau mea i makemake ʻia e hiki ke kōkua i ka hāʻawi ʻana i kou kino i ka mea e walaʻau nei me ka hōʻeha ʻole ʻana iā ʻoe.

Heluhelu no kekahi mau kuapo no ka makemake kau manawa maʻamau.

Inā he carbs ʻiʻini ʻoe

ʻO ke kiʻi ʻana i nā carbs maʻalahi ke luhi ʻoe a icky hiki ke hōʻoluʻolu iā ʻoe ma muli o ka hoʻonui ʻana o ka serotonin, akā pōkole ka hopena. Nui a nui a hiki iā ʻoe ke hopena i ka palaualelo.

Ma kahi o nā carbs maʻalahi, e like me nā ʻāpana, ka berena, a i ʻole ka pasta, koho i nā carbs paʻakikī e hoʻonui i ka serotonin akā e ʻoi aku ka maikaʻi o kou manaʻo. Hoʻopili kēia i nā mea e like me nā piʻa a me nā lihi, nā laiki ʻeleʻele, a me nā ʻoka.

ʻ .lelo aʻoaʻo Pro

ʻO kahi spaghetti squash kahi ala maikaʻi loa i ka pasta i haʻahaʻa i ka nui o nā calories a me nā kālaki a piha me nā huaora a me nā meaʻai. Hiki iā ʻoe ke hoʻohana ma kahi o ka pasta i loko o kāu mau kīʻaha punahele, e like me spaghetti a me nā meatballs, mac a me ka tī, a i ʻole lasagna (eia kekahi, hiki iā ʻoe ke loaʻa i ka palaoa kālika ma ka ʻaoʻao).

Inā ua pono ʻoe e māʻona i kahi niho ʻono

ʻO ka hoʻowalewale e ʻai paha i kahi ʻeke o Oreos ke noi aku nei kāu niho momona no ka hōʻoluʻolu, ʻo ka nui o ke kō i alakaʻi pinepine ʻia i kahi ulia maikaʻi ʻole.

E hele a loaʻa i kahi kuki a ʻelua paha inā makemake ʻoe. Eia nō naʻe, aia kekahi mau ala ʻē aʻe e māʻona ai ka ʻiʻini kō. ʻO kekahi mau manaʻo momona a olakino hoʻi:

• paheʻe
• huaʻai a me yogurt
• ʻāpala ʻāpala i lī ʻia me ka meli
• nahu ikehu
• huikau huikau

Loaʻa kahi niho ʻono e pau ʻole? E noʻonoʻo i kēia mau meaʻai 19 e hakakā i ka ʻiʻina kō.

Inā makemake ʻoe i ka kokoleka

ʻO ka kokoleka kekahi o nā meaʻai e makemake nui ʻia e ka poʻe ma mua o kā lākou wā. Laki noʻu - er - ʻo ʻoe, aia nā pōmaikaʻi kokoleka.

E hoʻopili i ke kokoleka ʻeleʻele inā makemake ʻoe e ʻohi i nā pono olakino o kēia ʻiʻini. ʻO ke kiʻekiʻena kokoleka kiʻekiʻe i nā antioxidant a me nā minelala a he ʻelua a ʻelua paha o ke kokoleka poʻokela kiʻekiʻe hiki ke hana pinepine i ka maʻalea.

Inā makemake ʻoe e hōʻemi i ka momona

ʻAʻohe ala e hoʻomake kō ai: PMS hiki iā ʻoe ke noʻonoʻo e like me ka crap ma kahi cracker me ka naʻau. ʻO ke kaumaha, ka loli o ke ʻano, a me ka uē ka hōʻailona maʻamau i hiki ke hoʻolōʻihi i kekahi mau lā i kou manawa.

Ma kahi o ka hoʻāʻo ʻana e hoʻopiha i nā manaʻo āpau me ka lima o nā gummy bear, e hoʻāʻo i nā hana i hōʻoia ʻia e hoʻonui i nā hauʻoli hauʻoli o kou kino: endorphins, serotonin, oxytocin, a me dopamine.

Ma nā ʻano āpau, e hoʻomau i ka ʻai ʻana i kēlā mau gummy bear, e hōʻoia wale nō ke hana nei ʻoe i kekahi mea ʻē aʻe no kou olakino manaʻo.

Inā makemake ʻoe e hoʻomaikaʻi i kou ʻano a hoʻonui i kou ikehu, hiki iā ʻoe:

• hele wāwae
• e hele no ka holo
• moekolohe - hana pākahi a solo paha
• nānā kiʻi ʻoniʻoni
• e kamaʻilio me kahi hoa
• cuddle i kāu pipi

Ka wā e ʻike ai i ke kauka

Ke makemake nei ʻoe e ʻai i nā mea ʻoi aku ma mua o kāu manawa a me ka ʻiʻini he mea maʻamau a ʻaʻole maʻamau ka mea e hopohopo ai.

ʻ Thatlelo ʻia, aia kekahi mau ʻano i hiki ke hōʻike i kahi pilikia ma lalo.

E ʻike i kāu kauka inā kou pololi a i ʻole kuko:

• hoʻomau i loko o ka mahina
• he ala e kū ai me ka hoʻomau a i ʻole nā ​​kaumaha nui o ke kaumaha, ka hopohopo, a me ke koʻikoʻi
• alakaʻi i ka waiwai kaupaona
• hoʻoluhi a hopohopo paha ʻoe
• hopena i kāu lāʻau a hoʻōla paha mai kahi maʻi ʻai
• keakea i kou hiki ke hana ma ke kula a hana paha

He mea nui nō hoʻi e ʻike i ke kauka inā ʻoe e ʻiʻini i nā mea nonfood, i kapa ʻia he lāʻau he pica.

ʻOi aku ka maʻamau o Pica i nā poʻe hāpai a me nā keiki akā hiki ke hoʻomohala i ka poʻe me kekahi ʻano.

ʻO nā kuko no nā mea nonfood, e like me ka hau, ka pālolo, ka lepo, a i ʻole ka pepa, hiki ke hopena ʻia mai ka hemahema o ka hao, kahi mea maʻamau i ka poʻe me nā wā kaumaha a pono e ukali me kāu kauka.

Ke laina lalo

E hōʻoiaʻiʻo ʻaʻole ʻoe wale nō ka mea e hopu nei i ka meaʻai māmā ma kāu waihona ma mua o kou wā. Ma kahi o ka hahau ʻana iā ʻoe iho ma luna o kou makemake, e hoʻolohe i kou kino a hāʻawi iā ia i ka mea e pono ai.

Inā ʻo ia ka manaʻo i hoʻokahi manawa i ka mahina e pono ai ka pizza a me ka ʻaikalima, a laila ʻo ia nō.

Hana ʻo 4 Yoga e hōʻoluʻolu i nā ʻūlū

ʻO Adrienne Santos-Longhurst kahi mea kākau manuahi a me ka mea kākau i kākau nui i nā mea āpau i ke olakino a me ke ʻano o ke ola ma mua o ʻumi mau makahiki. Ke hele ʻole ʻo ia i kāna kākau ʻana i ka hale e noiʻi ana i kahi ʻatikala a i ʻole ke ninaninau ʻana i nā ʻoihana olakino, hiki ke loaʻa ʻo ia e holoholo a puni kāna kaona kahakai me ke kāne a me nā ʻīlio i ka huki a i ʻole ka pīpī e pili ana i ka loko e hoʻāʻo nei e haku i ka hoe hoe.