Ma jiraan habab lagu yareeyo calaamadaha PMS dabiiciyan?
Sida hormoonka kor u kaca iyo dhacda, dumarka qaarkood waxay la kulmaan PMS (premenstrual syndrome), oo ah koox calaamado jireed iyo shucuureed sida xanuunka caloosha, naasaha naaska, isbeddelka cuntada, isbedelka, diiqada, iyo walwalka wiigga ama laba toddobaad ka hor caadada caadada.
Dib-u-habeynta Rabshadaha PMS
Haddii aad kula macaamilayso PMS, waxaa laga yaabaa inaad awood u yeelatid in aad hagaajisid calaamadahaaga adoo samaynaya isbeddel qaab nololeed.
Daawooyin kala duwan ayaa badanaa loo isticmaalaa si loo yareeyo calaamadaha PMS, marka la cuno cuntooyinka qaarkood si jimicsi ah. Halkan waxaa ku yaal qaar ka mid ah hababka loo isticmaalo:
Calcium
Inkasta oo noocyo kala duwan oo dheeri ah lagu soo jeediyay in lagu yareeyo calaamadaha PMS, waqtigaan waqtigaan calcium kaliya ayaa soo bandhigay faa'iido daaweyn joogto ah.
Mid ka mid ah baadhitaanada ugu weyn ee kalsiyum loogu talagalay PMS, oo lagu daabacay Joornaalka Mareykanka ee Dhaqtarka iyo Ginecology , ayaa baaray isticmaalka kalsiyum dheellitiran ee haweenka qaba calaamadaha duriinka ilaa heer-dhexaad ah. Ka qaybgalayaasha daraasaddan waxay qaadeen calcium ama placebo saddex bilood.
Cilmi baadhayaashu waxay ogaadeen in haweenka qaata kalsiyum ay hoos u dhaceen boqolkiiba 48% dhibcaha wadarta guud.
Falanqeyn kale, oo lagu daabacay Archives of Internal Medicine, cilmi baarayaashu waxay falanqeeyay xogta laga helay 1057 haween ah oo hormariyey PMS mudo 10 sano ah iyo 1968 haween aan lahayn PMS. Waxay ogaadeen in haweenka qaata kalsiyumka sareeya ee laga helo cuntada ay khatar weyn u tahay PMS.
Qiyaastii afar jeer maalintii (oo u dhigma qiyaas ahaan 1200 mg kalsiyum) oo caano ah ama caano dufan yar, casiir liin leh, ama cuntooyinka caanaha liin sida yogurt ayaa la xidhiidhay halis yar. Arrinta xiisaha leh, kalsiyumka ka soo jeeda ayaa aan la xiriirin halista PMS.
Cuntooyinka sare ee kalsiyum waxaa ka mid ah:
- Waxyaalaha caanaha ah
- Abuurka abuurka
- Almonds
- Khudaarta cagaaran ee cagaaran
Daraasada ayaa sidoo kale lagu ogaaday in haweenka qaata fitamiin D-ga (fitamiin oo xukuma nuugista calcium iyo dheef-shiid kiimikaad) laga helo cunno cunno oo u dhiganta qiyaastii 400 IU maalintii waxay khatar ka hooseysaa PMS.
Daraasad kale oo lagu daabacay BMC Women's Health ayaa qiimeeysay heerarka dhiigga ee fitamiin D (25-hydroxyvitamine D) waxayna ogaatay in heerka fitamiin D uusan ku xirneyn khatarta PMS guud ahaan, laakiin waxay ku xirnayd khatarta calaamadaha caadada gaar ahaaneed sida naasaha naaska , shuban ama calool-fadhiya, daal, iyo niyad-jabka.
Cuntada
Talooyinka ugu badan ee cuntooyinka waa in la yareeyo sonkorta sonkorta iyo kordhinta isticmaalka karbohidraatka adag. Dadka qaarkiis ayaa laga yaabaa inay ka faa'iideystaan helitaanka cunto soodhaafay oo hoos udhac ah, taas oo laga yaabo inay ka caawiso hoos u dhigida xannibaadda, biyaha lagu hayo, iyo naasaha iyo naasaha.
Xakamaynta caffeine waa isbeddel cunto oo caadi ah sababta oo ah xiriirka ka dhexeeya caffeine iyo PMS calaamadaha sida xanaaqa iyo hurdo la'aan.
Jimicsiga
Joogitaanka jimicsi joogto ah ayaa laga yaabaa in ay gacan ka geysato hagaajinta calaamadaha PMS. Jimicsiga joogtada ah ee jimicsiga sida socodka boodhka, gucleynta, dabaasha, ama baaskiilada ayaa sii deynaya endorphins, dopamine, iyo serotonin (wargeysyo kiimiko ah oo kicin kara niyadda) iyo faa'iido fiican oo ku saabsan tamarta iyo hurdo.
Maareynta Cadaadiska
Jimicsiyada neefsashada, fekerka , iyo yoga waa siyaabo dabiici ah oo loo yareeyo buufiska iyo dhiirigelinta nasashada. Dumar badan ayaa dareemaya wax badan oo kalsooni leh waxayna isku taxalujiyaan baahidooda toddobaadyo ka hor intaanay maqniin. Tani waxaa loo isticmaali karaa si waxtar leh iyagoo u ogolaanaya waqti go'an oo ay ku raaxaystaan, muujiyaan dareenka, iyo inaad siiso mudnaanta baahiyahaaga iyo waxa cunta kuu siinaya.
Agnus Castus (Chaste Tree Berry)
Berriga dhirta ( Vitex agnus-castus ) berriga ayaa badanaa lagu soo jeediyaa sida daawada dabiiciga ah si ay uga caawiso cudurrada takhasuska ee 'premenstrual syndrome'.
Tusaale ahaan, daraasad lagu daabacay Phytomedicine ayaa baaray isticmaalka agnus castus (saddexda qiyaasood ee kala duwan) ama placebo 162 haween ah oo leh PMS.
Kadib saddexdii biloodba, haweenka qaata 20 mg maalintii waxay yeesheen calaamadaha marka la barbardhigo kuwa qaada kiniinada ama 8 mg.
Daraasad 2013 ah oo lagu daabacay Qorshaha Medica , cilmi baarayaashu waxay dib u eegis ku sameeyeen daraasado hore loo daabacay oo ku saabsan isticmaalka geed cagaarka ah oo loogu talagalay xaaladaha taranka haweenka. Waxay ogaadeen in shan ka mid ah lixda daraasadood ee la helay agnus castus dheereeya ay ka fiicnaadeen xuddunta.
Waxaa jiri kara saameyn liddi ah mana laga yaabo inay ku haboon tahay dadka qaarkood (sida kuwa xaaladaha caafimaad qaarkood ama dadka qaadanayaan dawo), markaa haddii aad ka fekereyso qaadashada agnus castus, waa muhiim inaad la tashato bixiyahaaga daryeelka caafimaadka marka hore.
Hababka Isdhexgalka
Acupuncture, daaweynta duugista, iyo aromaterapy (iyadoo la isticmaalayo saliidaha lagama maarmaanka ah) ayaa mararka qaarkood lagu taliyaa in la yareeyo calaamadaha PMS.
Khadka hoose
Haddii aad qabtid PMS, waxaa jiri kara isbeddello qaab nololeed oo aad sameyn kartid si aad u hagaajisid calaamadahaaga iyo in aad dib u soo celiso hormoonnadaada. Kala hadal dhakhtarkaaga, yaa kaa caawin kara inaad doorato habka adiga kugu habboon.
> Ilo:
> Bertone-Johnson ER, Hankinson SE, Bendich A, Johnson SR, Willett WC, Manson JE. Kalsiyum iyo fitamiin D qaadashada iyo khatarta ah calaamadaha cudurka premenstrual. Arch Intern Intern. 165.11 (2005): 1246-1252.
> Bertone-Johnson ER, Hankinson SE, Forger NG, et al. Plasma 25-hydroxyvitamine D iyo khatarta cudurrada premenstrual syndrome ee daraasada mustaqbalka. BMC Womens Health. 2014 Apr 12; 14: 56.
> Schellenberg R, Zimmermann C, Drewe J, Hoexter G, Zahner C. Saamaynta ku-xirnaanshaha qiyaasta Vitex agnus castus Ze 440 ee bukaanka qaba cudurrada premenstrual syndrome. Phytomedicine. 2012 Nov 15; 19 (14): 1325-31.
> Thys-Jacobs S, Starkey P, Bernstein D, Tian J. Calcium carbonate iyo calaamadaha hormoonada ah: saameyn ku yeelashada calaamadaha horey iyo caadada. Kooxda Daraasada Cudurka ah ee Premenstrual Syndrome. Am J. Obstet Gynecol. 1998 Aug; 179 (2): 444-52.
> van Die MD, Burger HG, Teede HJ, Bone KM. Vitex agnus-castus soocitaanka cudurada taranka dumarka: dib-u-eegis nidaamsan ee tijaabooyinka bukaan-socodka. Planta Med. 2013 May; 79 (7): 562-75.
Diidmada: Macluumaadka ku jira boggan waxaa loogu talagalay ulajeedooyinka waxbarashada oo kaliya maahan beddel talobixin, ogeysiin ama daaweyn dhakhtarka ruqsada leh. Loogama jeedo inuu daboolo dhammaan taxaddarrada suurtagalka ah, isdhexgalka daroogada, duruufaha ama saameynta xun. Waa inaad raadisaa daryeel caafimaad oo degdeg ah wixii arrimo caafimaad ah oo la tasho dhakhtarkaaga ka hor intaanad isticmaalin daawo kale ama isbeddel ku yimaada habkaada.