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ʻO ka loaʻa ʻana o kāu wā he hoʻomaikaʻi a me kahi hōʻino.
Ma ka lima hoʻokahi, ʻaʻole ʻoe e hopohopo e pili hou ana i nā kiko o ke koko. Akā ma ka ʻaoʻao ʻē aʻe, pono ʻoe e hele ma waena o 5 - 7 mau lā o gehena ma mua o kou hiki ke noho mālama ʻole hou.
A ʻoiai aia kekahi mau laki i waena o mākou e ʻike ʻole i ka ʻeha a me ka hōʻoluʻolu ʻole i ko lākou wā, ʻo ke koena o mākou e helu i kā mākou wai painkillers a me nā ʻauʻau wai wela e kōkua iā mākou e hana i nā lā.
No laila inā ʻoe e hāʻule i ka mahele hope, a laila e heluhelu. No ka mea o ka mea aʻe nā meaʻai e hiki ke kōkua iā ʻoe e hōʻoluʻolu i kou wā ʻeha a me nā crum menstrual.
nā lole maxi lōʻihi me ka nui
ʻ Tiplelo Aʻoaʻo wikiwiki: ʻO ka papa inoa o nā meaʻai wā aloha ma kēia ʻaoʻao lōʻihi lōʻihi. No laila mākou e paipai aku iā ʻoe e lepe puke i kēia ʻaoʻao a mālama iā ia no ka kuhikuhi wikiwiki ʻana inā PMSing ʻoe a i ʻole ma kāu wā.
Nā meaʻai e hōʻemi i ka ʻeha 
# 1 nā lau lau ʻōmaʻomaʻo Leafy
Lilo i nā wahine ka nui o ke koko i kā lākou wā. A me ia pū, he nui nā meaʻai e mālama ʻia i loko o ke koko, e like me ka hao, ka magnesium, a me ka potassium.
ʻO ia ke kumu inā ʻeha mau ʻoe i ka nui o ka luhi, lōlō, a ʻike maka ʻole i kou wā, pono ʻoe e hoʻohui i nā lau lau ʻōmaʻomaʻo i kāu papa kuhikuhi i kēlā me kēia lā e hoʻopihapiha i kou nui o ke koko a me nā mea momona i nalowale (ʻoiai ka hao)
ʻO nā lau lauens e like me nā spinach, kale, a me nā greens collard.
Manaʻo kōkua wikiwiki no nā mea ʻai mea ʻai: E hoʻohui i kahi pola o ka milo i kāu hua a me ka smoothie yoghurt a loaʻa i ke kīʻaha nui i ke kakahiaka.
ʻAʻole hiki iā ʻoe ke ʻono i ka 'ʻōmaʻomaʻo' i kēlā ala!
# 2 Iʻa
ʻIke mākou āpau he nui nā omega-3 a me 6 mau iʻa momona i nā iʻa i loko o kā lākou ʻiʻo, kahi maikaʻi loa no kou olakino (a me kou lauoho).
Akā ʻoi aku ka maikaʻi o ke olakino i kou wā no ka mea ʻo ka Omega-3 fatty acid he mea hoʻomaha maikaʻi i nā mākala a me nā mea hoʻopaʻa nerve, kahi e kōkua ai e hōʻoluʻolu i kou wā ʻeha a me nā ʻūlū.
Manaʻo kōkua wikiwiki: ʻO kahi ʻaoʻao o nā lau ʻōmaʻomaʻo me ka iʻa iʻa no ka ʻaina awakea kahi ala maikaʻi loa e hoʻohui i # 1 a me # 2 ma kēia papa inoa.
# 3 Nā hua palaoa holoʻokoʻa
ʻO nā hua āpau nā hua e loaʻa mau nā casings maoli. E like me ka laiki, nā ʻoka, a me nā palaoa māwae ( dalia ).
A ʻoiai maikaʻi lākou no kou olakino, ʻoi aku ka maikaʻi ma mua o kou ʻai ʻana iā lākou i kou wā.
ʻO kēia no ka mea he nui nā meaola i loko o nā kīʻaha holoʻokoʻa.
ʻO nā mea momona e like me ka magnesium, kahi e hoʻēmi ai i ka haunaele o nā mākala a me nā wā cramp, a me nā huaora B & E e hoʻēmi ai i ka luhi a me nā loli.
Hoʻohui ʻia, ʻo kā lākou ʻike kiʻekiʻe fiber e hoʻoliʻiliʻi hoʻi i ka ʻiʻina o ka meaʻai e hana maʻamau iā mākou e uhaʻi i kā mākou papaʻai a ʻai maikaʻi ʻole hoʻi.
Manaʻo kōkua wikiwiki: E kāwili i kahi pola o nā lau nahele i ʻōmaʻomaʻo i hoʻokahi mea e kōkua ana i ka laiki ʻeleʻele a ʻoluʻolu i kahi pāʻina e hui pū i ka # 1 a me # 3 ma kēia papa inoa.
# 4 ʻAi a me nā Huamoa
Piha piha nā huaʻai i nā protein, i kōkua e hoʻopiha i ke koko a me nā meaola i kou kino a pale i ka anemia mai ke kī ʻana i loko.
No laila inā ʻaʻole ʻoe he mea ʻai pono ʻole, e ʻike pono ʻoe e ʻai i ka nui o ka ʻiʻo ʻulaʻula, iʻa, a me nā hua i loko o kou wā e kōkua ai i ka hōʻemi ʻana i kou wā ʻeha a me nā huehue menstrual.
Manaʻo kōkua wikiwiki: Hoʻomoʻa i 4 mau hua. ʻOkiʻoki iā lākou i mau ʻāpana liʻiliʻi. E kāwili i kekahi mau kulina, lau lau greens, a me ka wai lemona, a loaʻa iā ʻoe i kēia manawa kahi pola nui o ka salakeke hua i hiki iā ʻoe ke pulu i nā wā āpau āu e makemake ai i ka meaʻai i kou wā.
# 5 Meaʻai
Loaʻa i kahi pola dal (lentil sup) i kēlā me kēia lā maikaʻi loa i ke olakino. Akā i kāu manawa, ʻoi aku ia no ka mea ke hoʻomaka nei ka nui o ka protein i loko o nā legume e hoʻopiha hou i ke koko āu i nalowale mai kāu ʻōnaehana.
A inā e haʻohaʻo ana ʻoe, ʻo ka peanuts kekahi mau legume.
Manaʻo kōkua wikiwiki: Ke makemake nei i ka pizza i kou wā? E hoʻouka i ka peanuts a e hele wikiwiki kou makemake.
# 6 Kakolika
ʻAʻole mākou e kamaʻilio e pili ana i ka kokoleka waiū momona āu e loaʻa ai i ka Silk Milk Milk.
Ke kamaʻilio nei mākou e pili ana i ka 80% pouli, waiwai i ka koko, kokoleka ʻeleʻele e waiho i kahi ʻono ʻawaʻawa i kou waha ke ʻai ʻoe (akā ma kahi ʻono kahi momona hope).
A ʻoiai ʻaʻole mākou e koi aku e koi aku iā ʻoe iho e ʻai i ka kokoleka ʻeleʻele 100% (a i kapa ʻia ʻo cocoa unsweetened), e paipai aku mākou iā ʻoe e ʻai i ka ʻano pōuliuli ʻoluʻolu loa me ʻoe.
ʻO kēia no ka piha o ka kokoleka pouli me nā antioxidant a me nā mea hoʻohui ʻē aʻe e hoʻonui ai i nā pae serotonin o kou kino (i kapa ʻia ʻo ka hormone hauʻoli), a no laila, hoʻomaikaʻi i kou ʻano a me ka ikehu laulā.
ʻ Tiplelo Aʻoaʻo wikiwiki: E ʻai i kekahi mau ʻāpana o ke kokoleka ʻeleʻele no ka mea ʻono.
# 7 Yogurt
Loaʻa i ka yoghurt ʻelua mau manawa i kēlā me kēia lā no 6 mau pule kahi ala i hōʻoia ʻia e hoʻomaikaʻi ai i kou olakino ʻōpū. Akā i kou manawa, lawelawe kēia probiotic kupaianaha ma ke ʻano he kumu waiwai nui loa o ka puna pāmele (i nalowale ma o ke kahe o ka menstrual).
No laila e hoʻomau, mālama i kāu pantry me ka yoghurt i kēia manawa!
Manaʻo kōkua wikiwiki: Inā ʻaʻole ʻoe makemake i ka yoghurt, e hoʻāʻo e hoʻohui iā ia i kāu wai berry mau e hana i kahi hua momona i ʻoi aku ka ʻono o ka ʻono.
# 8 maiʻa
ʻOiai ʻo ka maiʻa paha kahi punahele a kou makuahine e hele ai i nā huaʻai ke hele a maʻi a luhi paha ʻoe, ʻo kēia hua maikaʻi loa kahi hua maikaʻi e ʻai ai i kou wā.
kala lauoho maikaʻi loa iaʻu
ʻO kēia no ka mea waiwai ka maiʻa i ka potassium a me nā huaora e hoʻonui koke ai i kou ʻano a kōkua i ka hoʻoponopono ʻana i kou neʻe ʻana o ka ʻōpū (e hoʻomaikaʻi ai i ka diarrhea i hoʻokomo ʻia i loko o ka manawa).
Manaʻo kōkua wikiwiki: ʻO kēia papa inoa meaʻai aloha aloha he nui nā hua ma luna o lākou. No laila e loaʻa iā lākou āpau a hana i kahi pola nui o ka salakeke hua me lākou e ʻai ai ke haʻahaʻa ʻoe.
# 9 Walnuts
ʻO ka walnuts ka hoaloha o kou lolo.
A ʻo kāu kau kekahi.
ʻO kēia no ka mea waiwai ka walnuts i ka omega-3 fatty acid e hoʻemi ana i ka mumū a hōʻoluʻolu i kou wā ʻeha.
Eia kekahi, waiwai lākou i ka wikamina B6 a me ka magnesium, kahi e kōkua ai e hōʻemi i ka mimiki menstrual.
ʻ Tiplelo Aʻoaʻo wikiwiki: E mālama i kahi hue o nā walnuts kokoke ma ka lima a hoʻomau i ke kauka ʻana iā lākou ke makemake ʻoe i kahi mea olakino ʻole.
# 10 Pineapa
ʻO nā pineapples nā hua quirky. Akā waiwai lākou i kahi hui i kapa ʻia bromelain ʻoi aku ka maikaʻi ma ka hoʻomaha ʻana i nā kuʻina wā.
No laila e lālau i kāu pahi a hoʻomaka i ke kīwaha ʻana i kahi paina hoʻopunipuni.
ʻ Tiplelo Aʻoaʻo wikiwiki: ʻOi aku ka bromelain o ka pineapple ma mua o kaʻiʻo o ka hua. No laila inā maikaʻi ʻole kāu cramp, a laila hiki iā ʻoe ke ʻokiʻoki i ke koʻokoʻo a ʻai iā ia (ʻoiai ʻaʻole ʻono.
# 11 Koma Tīmaʻomaʻo
ʻIke ʻia ke kī ʻōmaʻomaʻo no ke kōkua ʻana i ka pohō kaumaha. Akā ua ʻike ʻoe he hiki i ka tī ʻōmaʻomaʻo ke hōʻemi i kāu pae estrogen a kaulike i kāu mau hormones?
Hana ʻoe i kēia manawa.
No laila e lālau i kahi pūʻolo a hoʻomaka i ka hana ʻana i kekahi mau lā i kēia lā inā ke hoʻopilikia nui nei kāu wā iā ʻoe.
ʻ Tiplelo Aʻoaʻo wikiwiki: Hoʻololi i kāu kofe kakahiaka me ka tī ʻōmaʻomaʻo i kou wā e hoʻomaka ai i kou lā me ka ʻole o ka ʻeha.
# 12 ʻO Chamomile Tea
ʻOiai ke kamaʻilio nei mākou e pili ana i ke tī, e kūkākūkā kākou i kahi mea maikaʻi loa no ka ʻeha o ka wā a me nā huehue.
ʻO ia hoʻi, tī chamomile.
A ʻoi aku ka pipiʻi o kēia kī ma mua o kāu mau lau tī maʻamau, mahalo nui kou kino iā ʻoe no ka hoʻopukapuka keu iki ʻoiai he loea kēia kī ma ka hoʻēmi ʻana i ka haʻalulu a me ka mumuna.
ʻ Tiplelo Aʻoaʻo wikiwiki: Inā kūlike kou mau lā i kāu mau hoaaloha, mai inu i kēia kī wale nō. E noi iā lākou e kolo i loko no kahi ʻeke chamomile nui, a laila leʻaleʻa i kahi kau hoʻopaʻa maikaʻi ʻana ma luna o kekahi mau kīʻaha ti.
# 13 Kahakaha
ʻAʻole hiki iā mākou ke kūkākūkā i ke kī a kūkākūkā ʻole i kāna hoa pili - ka aʻa aʻa. ʻOi aku inā ʻoe i kou manawa.
ʻO kēia no ka mea he maikaʻi loa ka luʻuluʻu me ka bloating a me ka nausea, ʻo ia kekahi o nā ʻōuli maʻamau o ka menstruation.
I ka ʻoiaʻiʻo, ua ʻike mau nā wahine Kina i nā pōmaikaʻi maikaʻi loa o ka hoʻohui ʻana i nā mea ginger i kā lākou meaʻai ke hiki lākou i kā lākou wā.
ʻ Tiplelo Aʻoaʻo wikiwiki: Grate i loko o kekahi ginger ʻoiai e hoʻomākaukau ana i kāu kīʻaha chamomile a i ʻole kī tī e hui pū me nā pono o # 11, # 12, a me # 13 ma kēia papa inoa.
# 14 Nā hua Fenugreek
Kāhea ʻia nō hoʻi methi nā hua ma ka Hindi, hoʻohui pinepine ʻia nā hua fenugreek i nā curry India.
kiʻiʻoniʻoni keaka/aloha
No laila, inā he kaikamahine India ʻoe a i kou wā, a laila maʻalahi ka maʻalahi o kēia kihi. A ʻo ʻoe pū kekahi no ka mea he lāʻau ʻehaʻeha loa kēia mau hua, hiki ke kōkua nui iā ʻoe me kou ʻeha o ka wā.
Manaʻo kōkua wikiwiki: Fry i kekahi mau hua fenugreek a hoʻokomo iā lākou i kāu pola o dal e ʻoliʻoli ai i ka pono hui o # 5 a me # 14 ma kēia papa inoa.
# 15 Lau Basil
Kāhea ʻia nō hoʻi tulsi lau, basil ʻaʻole ia he lāʻau i maʻa mau i nā meaʻai India. Akā inā loaʻa iā ʻoe tulsi kanu i loko o kou pā hale, hiki iā ʻoe ke hoʻohana i kēia quirk haipule e ka nau ʻana i kekahi lau basil i kou wā no ka mea ʻakika waiuta i kēia mau lau e hōʻemi koke i kou ʻeha o ka wā.
ʻ Tiplelo Aʻoaʻo wikiwiki: Inā ʻaʻole ʻae ʻia ʻoe e hele kokoke i ka tulsi kanu no nā kumu haipule, hiki iā ʻoe ke kūʻai maʻalahi i kahi ʻōmole o ka basil maloʻo i ka supermarket a kāpīpī iā ia i kāu meaʻai.
# 16 Kinamona
Hiki i nā lāʻau cinnamon ke hoʻonui i ka ʻono o ka ipu laiki lapalapa. Akā i kāu manawa lawe lākou i ka hana o ka cramp-reliever pū kekahi.
No laila e hele i mua, e loaʻa kekahi i kēia lā.
Manaʻo wikiwiki: ʻO ka hānai ʻana i kahi ʻāpana hinamona he ala maikaʻi loa ia e mālama ai i kou waha a me ka hoʻomaha ʻana i kou mimiki manawa āpau i ka manawa like.
# 17 mau hua Sesame
Nā ʻanoʻano sesame, a i ʻole i , hoʻohana mau ʻia e hoʻomākaukau i nā mea ʻono ma India.
No laila inā he niho momona kāu, a laila lālau i kekahi i ke laddoo i kou wā no ka mea waiwai nā ʻanoʻano sesame i ka zinc, calcium, magnesium, vitamin B6, a me nā momona fatty acid, hiki ke kōkua i ka hōʻemi loa ʻana i kou wā ʻeha.
ʻ Tiplelo Aʻoaʻo wikiwiki - Hoʻohana pinepine ka meaʻai Kina i nā ʻanoʻano sesame. No laila inā ʻoe he peʻa meaʻai Kina, a laila pono ʻoe e kauoha i kahi moa sesame i kou wā.
# 18 Nā hua pua Sunflower
ʻO kēia kahi mea kumukūʻai hou aʻe ma kēia papa inoa meaʻai aloha. Akā inā maikaʻi ʻole kāu crum menstrual, a laila hoʻokomo maikaʻi i loko o kahi ʻāpana o nā ʻano pua sunflower he manaʻo maikaʻi ia no ka mea ʻaʻole wale nō i loko o kēia mau hua ka nui o nā meaola (e like me ka zinc, ka magnesium, a me ka wikamina B6 & E). ke kuhi i kou kino, kahi e hoʻomaha ai i kou ʻeha o ka wā.
Manaʻo kōkua wikiwiki: E hoʻomoʻi i nā ʻanoʻano sunflower i kāu pola salakeke mau a hoʻohui i kahi puna o ka meli e lilo ia i meaʻai ʻono!
# 19 Berry
Ke kamaʻilio nei mākou e pili ana i ka hōʻoluʻolu i kou wā ʻeha a me ka cramp, ʻaʻohe mea nui ke ʻano o ka berry no ka mea kōkua like lākou āpau i ke ala like.
Ma ka hoʻemi ʻana i kou loli, ke hoʻomaikaʻi ʻana i kou kahe o ke koko, a me ka hōʻemi ʻana i kāu mau meaʻai.
Manaʻo kōkua wikiwiki: E loaʻa i kahi kīʻaha nui o ka berry yoghurt smoothie i kēlā me kēia kakahiaka i kāu wā e kōkua ai e ʻohi i nā pōmaikaʻi i ka lā holoʻokoʻa.
12 Nā Hua Ola no ka Diabetes
# 20 Peppermint
ʻO ka ʻono ʻana i nā lau peppermint i loko o kou wā he manaʻo nui loa ia no ka mea aia i loko o ka peppermint nā mea maikaʻi no ka hōʻoluʻolu ʻana i ke kūpikipiki a me ka hoʻēmi ʻana i ka ʻiʻina o ka meaʻai.
ʻ Tiplelo Aʻoaʻo wikiwiki: ʻO ka hoʻomoʻa ʻana i nā kāwele peppermint a puni ka lā (ʻē aʻe ma mua o ka wā o ka ʻai) he ala maikaʻi loa ia e mālama ai i ka ʻiʻina o ka meaʻai.
# 21 Manuahi a me nā lā
ʻAʻole wale kēia mau mea nui i ka hoʻopiha hou ʻana i kou nui o ke koko i nalowale, he hale kūʻai maikaʻi lākou no ka hao, i nalowale nui i ka wā menstruation.
No laila inā loaʻa iā ʻoe kahi manawa paʻakikī i kou wā, e ʻike pono he pākena o nā hua puaʻa a me nā lā i kou lima e hauʻoli ai ʻoe.
Manaʻo kōkua wikiwiki: Hiki ke hoʻohui maʻalahi ʻia nā huamoa a me nā lā i nā salakeke a me nā mea leʻaleʻa no kahi crunch a me nā meaʻono.
Ua kōkua anei kēia ʻatikala?
Ae?
A laila e lepe puke iā ia a mālama mākaukau no laila ʻaʻole pono ʻoe e ʻimi hou inā loaʻa kāu manawa i kēia mahina aʻe.
I ka ʻoiaʻiʻo, inā makemake ʻoe i ka heluhelu ʻana i kēia, pono ʻoe kaʻana like ia ma ka pāpili kaiaulu i hiki i nā poʻe hou aku ke ʻike iā ia.
