Lipheko tsa tlhaho tsa 8 bakeng sa PMS

Litaba

• 1. Banana smoothie le lebese la soya
• 2. Lero la rantipole le watercress
• 3. Tee ea Cranberry
• 4. Tee ea litlama
• 5. Lero la plum le ginger
• 6. Tee ea Lemon-lime
• 7. Tee ea litholoana ea takatso e matla le lavender
• 8. Lero la banana le kiwi

Litlhare tse ling tse ntle tsa malapeng bakeng sa ho fokotsa matšoao a PMS, joalo ka ho feto-fetoha ha maikutlo, ho ruruha 'meleng le ho fokotsa bohloko ba mpeng ke vithamine e nang le banana, rantipole le lero la watercress kapa tee ea blackberry, kaha li thusa ho laola maemo a lihormone le ho felisa mokelikeli o fe kapa o fe o bokelloa.

Ntle le moo, ho becha li-teas tse khutsisang tse kang chamomile ka lero la tholoana ea takatso kapa valerian ka setlhare sa lemone ke mokhoa o mong o motle o sa fokotseng ho teneha ha karolo ena empa hape o ntlafatsa boleng ba boroko, kaha bo ntlafatsa tlhahiso ea melatonin 'meleng ebile e thibela boroko.

Ntle le tharollo ena e iketselitsoeng, ho bohlokoa hape hore basali ba kenyeletse litlhapi, lithollo tse felletseng, litholoana le meroho lijong tsa bona, kaha lijo tsena li thusa ho loants'a matšoao a khatello ea pele ho nako joalo ka bohloko ba mpeng, ho boloka metsi le malaise. Ka lehlakoreng le leng, lijo tse nang le mafura, letsoai, tsoekere le lino tse nang le k'hafeine li lokela ho qojoa.

1. Banana smoothie le lebese la soya

Pheko ea lapeng ea PMS e nang le lebese la banana le soya e ka ba khetho e ntle ho basali ba nang le PMS hobane lero lena le na le li-phytohormones tse thusang ho fokotsa phapang ea lihormone tsa basali.

Lisebelisoa

• Banana e le 1;
• Khalase e le 1 ea metsi a coconut;
• Khaba e 1 ea lebese la soya le phofshoana.

Mokhoa oa ho itokisa

Otla metsoako eohle ea blender 'me u noe lero habeli ka letsatsi, matsatsing' ohle a beke a tlang pele ho nako ea ho ilela khoeli, ho fihlela ho theoha ha khoeli, ho fokotsa matšoao a PMS.

2. Lero la rantipole le watercress

Lero la lihoete le li-watercress li na le thepa ea ho ntša metsi, e fokotsang ho ruruha le ho bokellana ha metsi nakong ena ea ho ilela khoeli.

Lisebelisoa

• Rantipole e le 'ngoe;
• Mahlaka a 2 a watercress;
• Likhalase tse 2 tsa metsi a coconut.

Mokhoa oa ho itokisa

Khaola rantipole ebe o otla lisebelisoa tsohle tsa blender. Noa lero makhetlo a ka bang 2 ka letsatsi, letsatsi le leng le le leng la beke le tlang pele ho khoeli ho fihlela a theoha.

3. Tee ea Cranberry

Tee ea Cranberry e ntlafatsa tsamaiso ea mali, e na le li-antioxidants tse fokotsang ho ruruha le ho thusa ho fokotsa bohloko ba mpeng le bohloko. Tabeng ena, o ka qala ho e nka matsatsi a 3 kapa a mane pele ho ilela khoeli ho fihla.

Lisebelisoa

• 1 teaspoon ea makhasi a blackberry a omisitsoeng;
• 1 kopi ea metsi.

Pheha metsi, eketsa makhasi a blackberry, a re emeng metsotso e 10 'me kamora ho e sefa e se e loketse ho noa. U lokela ho noa linoelo tse 2 ka letsatsi ka tee ena ho thusa ho fokotsa bohloko ba ho ilela khoeli. Ntle le moo, oli ea borage hape ke khetho e ntle e ka sebelisoang ho fokotsa matšoao a PMS. Ithute ho sebelisa oli ea borage.

Hape bona hore na ke lijo life tse lokelang ho jeoa le seo u lokelang ho se qoba ho fokotsa matšoao a PMS:

4. Tee ea litlama

Lisebelisoa

• Khaba e 1 ea sesepa sa sesepa;
• Khaba ea 1/2 ea tlhahiso ea valerian;
• 1/2 khaba ea motsoako oa ginger.

Mokhoa oa ho itokisa

Kopanya lisebelisoa tsohle, sisinya hantle 'me u nke teaspoon e 1 ea sirapo ena e hlapolotsoeng metsing a futhumetseng hang ka letsatsi.

5. Lero la plum le ginger

Jusi ea plum e nang le raspberry le ginger e halikiloeng ke mokhoa o motle oa ho loants'a PMS hobane e thusa ho fokotsa liphetoho tsa "hormone" tse tloaelehileng sethaleng sena.

Lisebelisoa

• Li-plums tse ntšo tse 5;
• Khaba ea 1/2 ea ginger e halikiloeng;
• Tse tala tse 20;
• Likhalase tse 2 tsa metsi.

Mokhoa oa ho itokisa

Otla metsoako eohle ka blender, tsoekere le mahe a linotši ebe oa noa. Jusi ena e lokela ho nkoa matsatsing a 5 pele ho ilela khoeli ho fihlela qetellong ea ho ilela khoeli.

6. Tee ea Lemon-lime

Tee ea Lúcia-lima e na le litšobotsi tse khahlanong le ho ruruha, tse kokobetsang bohloko ba ho ilela khoeli le likerethe tse bakoang ke tsitsipano ea pele ho nako.

Lisebelisoa

• 2 tablespoons ea makhasi a kalaka a omisitsoeng;
• Likopi tse 2 tsa metsi.

Mokhoa oa ho itokisa

Beha makhasi a kalaka ea lemone ka metsing ebe u a pheha.Kamora ho belisoa, ema ka metsotso e 10 'me u noe linoelo tse ka bang 2 ho isa ho tse 3 tsa tee ka letsatsi, letsatsi le leng le le leng bekeng pele khoeli e theoha.

7. Tee ea litholoana ea takatso e matla le lavender

Pheko e ntlehali ea lapeng ea lefu la pele ho khoeli, e tsejoang hape e le PMS, ke tee ea lavender e nang le makhasi a litholoana tsa takatso, e natefisitsoeng ka mahe a linotši.

Lisebelisoa

• Makhasi a 7 a litholoana tsa takatso;
• Khaba e 1 ea makhasi a lavender a omileng;
• Litara e le 1 ea metsi.

Mokhoa oa ho itokisa

Kenya metsoako eohle ka pane 'me u belise metsotso e 5. Kenya khaba ea mahe a linotši kapa acer kapa lero la agave ebe u noa letsatsi lohle.

Tee ena e lokela ho etsoa matsatsing a 5 pele ho ilela khoeli. Ho bonts'oa ho fokotsa matšoao, joalo ka ho hlonama, ho itlopa joala kapa ho tšoenyeha, tse tloaelehileng karolong ena ea khoeli.

8. Lero la banana le kiwi

Lero la banana le kiwi hobane le na le magnesium e ngata, e thusang ho fokotsa bohloko ba mesifa, mokhathala le ho fetoha hoa maikutlo.

Lisebelisoa

• Banana e le 1;
• Li-kiwis tse 5;
• Khalase e le 1 ea metsi a coconut.

Mokhoa oa ho itokisa

Otla metsoako eohle ka blender 'me u noe hang-hang. Ho ba le phello, o lokela ho noa lero lena matsatsi a 5 pele ho letsatsi le lebelletsoeng la letsatsi la pele la ho ilela khoeli le matsatsing a mararo a pele a ho ilela khoeli.