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Samun lokacinka alkhairi ne da la'ana.
A gefe ɗaya, ba kwa da damuwa game da tabon jini na haɗari kuma. Amma a daya hannun, dole ne ka shiga cikin kwanaki 5 - 7 na gidan wuta kafin ka iya sake rayuwa ba tare da damuwa ba.
Kuma yayin da akwai waɗancan waɗanda suka yi sa'a a cikinmu waɗanda ba sa jin zafi mai yawa ko rashin jin daɗi a lokacinsu, sauranmu dole ne mu ƙidaya masu rage mana zafin ciwo da wanka mai zafi don taimaka mana mu shiga cikin kwanakin.
Don haka idan kun fada cikin rukunin na ƙarshe, to karanta a gaba. Saboda wadannan abinci ne da zasu iya taimaka maka dan rage radadin jininka da kuma raunin jinin al'ada.
dogon siket kaya ra'ayoyi
Saurin Tukwici: Jerin abinci mai dadin lokaci akan wannan shafin yayi kyau. Don haka muna ba da shawarar ka yi wa wannan shafi alama ka kuma kiyaye shi mai sauƙi don tunatarwa duk lokacin da kake PMSing ko kuma kana cikin lokacinka.
Abinci don rage Ciwo 
# 1 Kayan Ganyen Ganye
Mata na zubar da jini mai yawa yayin al'adarsu. Kuma tare da shi, yawancin abubuwan gina jiki waɗanda ke cikin jini, kamar ƙarfe, magnesium, da potassium.
Wannan shine dalilin da ya sa idan yawanci kuke fama da yawan gajiya, jiri, da hangen nesa a lokacin al'adar ku, kuna buƙatar ƙara ganyayen ganye da yawa a cikin abincinku na yau da kullun don sake cika ƙwan jinin ku da abubuwan da suka ɓace (musamman baƙin ƙarfe).
Ganye masu ganye kamar alayyafo, kale, da koren ganye.
Saurin Kayan girke-girke na Masu ƙyamar kayan lambu: Sanya alayyahu na alayyahu a cikin 'ya'yan itacen da yoghurt mai laushi kuma a sami babban gilashi da shi da safe.
Ba za ku iya ɗanɗanar 'kore' ba ta wannan hanyar!
# 2 Kifi
Dukanmu mun sani cewa kifayen suna da omega-3 da 6 mai yawa a cikin naman su, waɗanda ke da kyau musamman ga lafiyar ku (da gashin ku).
Amma ya fi lafiya a lokacin al'ada saboda Omega-3 fatty acid sune kyawawan shakatawa na tsoka da masu kwantar da jijiyoyi, wanda ke taimakawa sauƙaƙa lokacin raɗaɗin ku da raɗaɗin ku.
Tukwici na Girke-girke: Yankin ganye mai ganye tare da gasasshen kifi don abincin dare hanya ce mai kyau don haɗa # 1 da # 2 akan wannan jerin.
# 3 Cikakken hatsi
Cikakken hatsi hatsi ne wanda har yanzu ke da kayan kwalliyar su. Kamar shinkafar launin ruwan kasa, hatsi, da farfadowar alkama ( dalia ).
Kuma yayin da suke da kyau ga lafiyar ku, sun fi kyau idan kun ci su yayin al'adar ku.
Wannan saboda hatsi cikakke ya ƙunshi abubuwan gina jiki da yawa.
Kayan abinci masu gina jiki kamar magnesium, wanda ke rage tashin hankali da raunin jiki, da bitamin B & E wadanda ke rage kasala da saurin yanayi.
Ari ga haka, babban abun cikin su na fiber yana rage yawan sha'awar abinci wanda yawanci yakan haifar mana da karya abincin mu kuma muci abinci ba lafiya.
Tukwici na Girke-girke: Haɗa a cikin kwano na sauteed koren kayan lambu zuwa wanda ke taimakawa shinkafar launin ruwan kasa kuma ku more abincin da ya haɗu da # 1 da # 3 akan wannan jerin.
# 4 Nama da Kwai
Abubuwan naman suna cike da sunadarai, wanda ke taimakawa cike jini da abubuwan gina jiki a jikinka da kuma hana ƙarancin jini daga shiga.
Don haka idan kai mara cin ganyayyaki ne, ka tabbata ka ci jan nama mai yawa, kifi, da kwai a lokacin al'ada don taimakawa rage zafin jinin ka da ciwon mara a lokacin al'ada.
Tukwici na Girke-girke: Tafasa qwai 4. Yanke su cikin ban kaɗan. A gauraya su a cikin wasu masara, ganyen ganye, da ruwan lemon tsami, yanzu kuma kuna da babban kwano na salatin kwai wanda zaku iya huda shi duk lokacin da kuke sha'awar abinci a lokacin al'adar ku.
# 5 Kayan lambu
Samun kwano na dal (miyar wake) a kowace rana yana da kyau ga lafiya. Amma a lokacin al'ada, yafi hakan saboda yawan sunadaran furotin nan da nan ya fara cika duk jinin da kuka rasa daga tsarin ku.
Kuma idan har kun kasance kuna mamakin, gyada ma irin ta wake ce.
Tukwici na Girke-girke: Neman pizza a lokacin al'ada? Munch kan dinki na gyada kuma sha'awarka zata tafi da sauri!
# 6 Cakulan
Ba muna magana ne game da wadataccen madarar cakulan da kuka samo a cikin Milk Milk Silk ba.
Muna magana ne game da 80% mai duhu, mai wadataccen koko, cakulan mai duhu wanda yake barin ɗanɗano a cikin bakinku lokacin cin shi (amma ko ta yaya yana da ɗanɗano mai daɗi).
Kuma yayin da ba za mu ba da shawarar tilasta wa kanka cin cakulan 100% mai duhu (in ba haka ba ana kiran koko mai daɗi), tabbas za mu ba ka shawarar ka ci mafi duhun da kake jin daɗi da shi.
Wannan saboda cakulan mai duhu yana cike da antioxidants da sauran mahaɗan da ke haɓaka matakan serotonin na jikin ku (wanda ake kira hormone mai farin ciki), don haka, yana inganta yanayin ku da ƙarfin ku.
Tukwici mai sauri: Ku ci 'yan murabba'ai na duhu cakulan don kayan zaki!
# 7 Yogot
Samun yoghurt sau biyu a kowace rana tsawon sati 6 hanya ce tabbatacciya don inganta lafiyar hanji. Amma a lokacin da kake al'ada, wannan kwayar cuta mai ban sha'awa kuma tana aiki azaman babban tushen alli (wanda aka rasa ta hanyar jinin al'ada).
Don haka ci gaba, adana kayan abincinku da yoghurt a yanzu!
Tukwici na Girke-girke: Idan ba ku da sha'awar yoghurt, gwada ƙara shi zuwa ruwan 'ya'yan itace na yau da kullun don yin' ya'yan itace mai laushi wanda ke da ɗanɗano mai ɗanɗano.
# 8 Ayaba
Duk da yake ayaba na iya zama mafi soyuwa ga 'ya'yan itace mahaifiyata duk lokacin da kuka yi rashin lafiya ko kuka gaji, wannan' ya'yan itacen mai ban sha'awa kuma babban fruita fruitan itace ne da za ku ci a lokacin al'ada.
lafiyayyen abinci don girma gashi
Wannan ya faru ne saboda ayaba suna da wadataccen sinadarin potassium da bitamin wadanda suke saurin habaka maka da kuma taimakawa wajen daidaita yanayin hanjinka (dan inganta gudawa da take haifarda lokaci).
Tukwici na Girke-girke: Wannan jerin abinci mai wadataccen lokacin yana da fruitsa fruitsan itace da yawa akan su. Don haka nemo su duka kuma kuyi babban kwano na salatin 'ya'yan itace tare dasu ku ci duk lokacin da kuka ji kaskanci.
# 9 Gyada
Gyada ita ce babbar aminiyar kwakwalwarka.
Da kuma lokacinka.
Wannan saboda walnuts suna da wadataccen ƙwayoyin omega-3 waɗanda ke rage ƙonewa da kuma rage zafin lokacinku.
Bugu da ƙari kuma, suna da wadataccen bitamin B6 da magnesium, waɗanda ke taimakawa rage raunin jinin al'ada.
Tukwici mai sauri: Rike kwalbar goro kusa kusa da ci gaba da kunna su duk lokacin da kake sha'awar wani abu mara kyau.
# 10 Abarba
Abarba abarba ce 'ya'yan itace. Amma kuma suna da wadata a wani fili da ake kira bromelain hakan yana da kyau kwarai da gaske wajen saukaka matsalolin lokaci.
Don haka kama wuka ka fara yankan dabbar abarba!
Tukwici mai sauri: Abarba da ta Abarba ta ƙunshi ƙarin bromelain fiye da naman 'ya'yan itacen. Don haka idan maƙogwaronku ba da gaske yake ba, to za ku iya ma sare itacen ku ci shi (duk da cewa ba zai ji daɗi ba).
# 11 Ganyen Shayi
Green shayi sananne ne don taimakawa cikin asarar nauyi. Amma shin kun san cewa koren shayi shima yana da ikon rage matakin estrogen da kuma daidaita kwayar halittar ku?
Yanzu kayi.
Don haka ɗauki fakiti ka fara yin wasu yau idan lokacinka yana haifar maka da matsala da yawa.
Tukwici mai sauri: Sauya kofi na safe tare da koren shayi a yayin kwanakin ku don fara kwanakin ku sabo da rashin azaba.
# 12 Shayin Chamomile
Tunda muna magana ne game da shayi duk da haka, bari mu tattauna wani wanda yake da kyau don ciwon lokaci da ciwon mara.
Wato, chamomile shayi.
Kuma kodayake wannan shayin ya fi tsada fiye da ganyen shayinku na yau da kullun, tabbas jikinku zai gode da ƙaramin kuɗin saka hannun jari tunda wannan shayi gwani ne a rage rage tashin hankali da kumburi.
Tukwici mai sauri: Idan kwanakin kwanakin ku sun dace da abokanka, kada ku sha wannan shayin ku kadai. Nemi su cinye cikin babban fakiti na shayi na chamomile, sannan kuma ku ji daɗin zama mai kyau game da 'yan kofunan shayi.
# 13 Ginger
Ba za mu iya tattaunawa game da shayi ba kuma mu tattauna mahimman abokansa - tushen ginger. Musamman idan kana kan al'ada.
Wannan saboda citta yana da kyau ƙwarai da gaske tare da kumburi da tashin zuciya, waɗanda sune manyan alamomin al'ada na al'ada.
A zahiri, matan China koyaushe sun san fa'idodi masu ban sha'awa na ƙara ginger a abincinsu lokacin da suke al'ada.
Tukwici mai sauri: Yi godiya a cikin wasu ginger yayin shirya kokonku na chamomile ko koren shayi don shiga fa'idodin # 11, # 12, da # 13 akan wannan jerin.
# 14 Fenugreek Tsaba
Har ila yau ana kiranta methi tsaba a cikin Hindi, ana ƙara yawan 'ya'yan fenugreek zuwa ga abincin Indiya.
yadda ake dakatar da spam
Sabili da haka, idan kun kasance 'yar Indiya kuma a lokacin al'ada, to amfani da wannan kuɗin ya zama mai sauƙi a gare ku. Kuma yakamata ku ma saboda waɗannan tsaba manyan cututtukan ciwo ne, wanda zai iya taimaka muku sosai tare da ciwon lokacinku.
Tukwici na Girke-girke: A soya wasu 'ya'yan fenugreek sannan a sanya su a dal din ku na dal don a more fa'idar amfanin # 5 da # 14 a wannan jeren.
# 15 Ganyen Basil
Har ila yau ana kiranta tulsi ganye, basilin ba sa yawan ganye a cikin abincin Indiya. Amma idan kana da wani tulsi shuka a bayan gidanku, zaku iya cin gajiyar wannan ɗabi'ar ta addini ta hanyar taunawa akan wasu ganyen basilin a lokacin ku saboda maganin kafeyin a cikin wadannan ganyen nan take zai rage maka ciwon mara.
Tukwici mai sauri: Idan bakada izinin zuwa kusa da tulsi shuka saboda dalilai na addini, zaka iya sayan kwalbar busasshen Basil a cikin babban kanti ka yayyafa akan abincinka.
# 16 Kirfa
Itacen kirfa na iya haɓaka ƙanshin abincin shinkafa mai ɗanɗano. Amma a lokacin da kuke al'ada suna ɗaukar mahimmin taimako na mahimmin ciki.
Don haka ci gaba, sami wasu a yau.
Quick tip: Tsotsar kan karamin kirfa wata babbar hanya ce ta sanya bakinka aiki da kuma sauqaqa maka ciwan mara duk a lokaci guda.
# 17 Sesame
Sesame tsaba, ko zuwa , ana amfani dashi don shirya kayan zaki a Indiya.
Don haka idan kuna da haƙori mai daɗi, to sai ku kama wasu to ke laddoo yayin lokacin ka saboda kwayayen sesame suna da wadataccen zinc, calcium, magnesium, bitamin B6, da lafiyayyen mai, wanda zai iya taimakawa rage zafin lokacin ka matuka!
Tukwici Mai sauri - Kayan abinci na ƙasar Sin sau da yawa yakan yi amfani da ƙwayoyin sesame. Don haka idan kai ɗan ƙasar Sin ne mai son cin abinci, to lallai ya kamata ka yi odar a cikin wasu kaji na sesame a lokacin al'ada.
# 18 Sunflower tsaba
Wannan wani abu ne mai tsada a cikin wannan jerin abinci mai wadataccen lokaci. Amma idan ciwon mara na al'ada ya yi muni sosai, to saka hannun jari a cikin fakiti na 'ya'yan sunflower shine kyakkyawan ra'ayi saboda ba kawai waɗannan tsaba suna ƙunshe da adadi mai yawa na gina jiki ba (ciki har da zinc, magnesium, da bitamin B6 & E), suna haifar da dopamine ɓoyewa a cikin jikinka, wanda hakan yakan sauƙaƙa maka jin zafi na lokacinka.
Tukwici na Girke-girke: Someara 'ya'yan sunflower a cikin kwanukan salatin na yau da kullun kuma ƙara cokali na zuma don zama abinci mai daɗi!
# 19 Berry
Lokacin da muke magana game da sauƙaƙa wahalar lokacinku da ƙwanƙwasawa, nau'in Berry ba shi da wata damuwa domin duk suna taimakawa iri ɗaya.
Ta hanyar rage canjin yanayinka, da inganta tafiyar jini, da rage kwadayin abincinka.
Tukwici na Girke-girke: Ka sami babban gilashin yoghurt mai santsi kowace safiya yayin lokacin ka don taimakawa ka girbe fa'idodin cikin yini.
Lafiyayyun 'Ya'yan itace masu lafiya ga masu ciwon suga
# 20 Ruhun nana
Taunawa a kan ganyen ruhun nana a lokacin al'ada babban ra'ayi ne saboda ruhun nana yana ƙunshe da mahaɗan da suke da kyau don sauƙaƙa tashin hankali na tsoka da rage sha'awar abinci.
Tukwici mai sauri: Taunawa a kan gumis ɗin nana a cikin yini (ban da lokacin cin abinci) babbar hanya ce ta kiyaye sha'awar abinci.
# 21 zabibi da Kwanan wata
Ba wai kawai wadannan suna da girma wajen sake cika yawan jinin da ka rasa ba, su ma ingantattun kantunan karfe ne, wadanda ake rasa su sosai yayin al'ada.
Don haka idan kuna cikin wahala a lokacin al'adar ku, ku tabbatar kuna da fakiti na zabibi da dabino a hannu don faranta muku rai.
Tukwici na Girke-girke: Za'a iya saka zabibi da dabino a cikin salads da smoothies don ƙarin crunch da zaƙi.
Shin Wannan Mataki na Taimakawa?
Haka ne?
Sannan kayi like dinka ka rike shi mai sauki saboda haka ba sai ka sake neman sa ba idan ka samu jinin al'ada a wata mai zuwa.
A zahiri, idan kuna son karanta wannan, ya kamata raba shi a shafukan sada zumunta domin mutane su samu.
