Noj qab nyob zoo yog ib qho tseem ceeb heev rau txhua leej txhua tus, thiab nws yuav zoo kom nkag siab tias yuav muab tso rau hauv koj lub phaj. Rau cov poj niam, nws yog ib qho tsim nyog yuav tsum tau saib xyuas qhov sib npaug ntawm cov vitamins thiab minerals kom lub cev hormonal nyob rau hauv kev txiav txim, thiab qhov hnyav tsis tau nce sai.
Oatmeal
Nws tsis yog ib lub tswv yim phem los pib koj lub hnub nrog ib lub phaj ntawm oatmeal porridge. Oatmeal yog nplua nuj nyob rau hauv cov as-ham uas pab lub plawv ua hauj lwm nyob rau hauv txoj cai hom, txhim kho kev ua hauj lwm ntawm lub plab zom mov, thiab normalize ntshav siab. Oatmeal yog nplua nuj nyob rau hauv vitamin B6, uas normalizes mus ob peb vas thaum PMS. Cov ntsiab lus ntawm oatmeal suav nrog folic acid. Nws yog ib qho tseem ceeb rau txhua tus poj niam thaum cev xeeb tub, nyob rau theem ntawm kev npaj rau nws thiab tom qab yug me nyuam.
Salmon
Cov ntses liab yog nplua nuj nyob rau hauv Omega-3 fatty acids, uas txhim kho kev xav thiab txo kev ntxhov siab. Salmon kuj yog nplua nuj nyob hauv cov hlau, qhov tsis muaj uas cuam tshuam rau kev noj qab haus huv ntawm txhua tus neeg. Cov ntses liab yog cov khoom noj khoom haus, thiab qhov hnyav ib txwm yog qhov tseem ceeb heev rau tus poj niam txoj kev hwm tus kheej.
Cov noob flax
Flax noob kuj yog ib qhov chaw ntawm Omega-3 fatty acids, uas tiv thaiv mob qog noj ntshav, kab mob ntawm lub plawv. Flax kuj muaj cov tshuaj tiv thaiv kab mob, pab kev zom zaub mov, txo qhov hnyav ntawm lub plab. Koj tuaj yeem siv cov noob los ntawm kev sib xyaw nrog smoothies lossis ntxiv rau koj nyiam porridge.
spinach
Spinach muaj ntau cov zaub mov thiab cov vitamins, suav nrog magnesium. Nws txo qhov mob thaum lub sij hawm PMS, txo qhov rhiab heev ntawm cov qog mammary, normalizes kev ua hauj lwm ntawm lub plab hnyuv ib ntsuj av, thiab kuj ho txhim kho mus ob peb vas thiab calms raging kev xav.
Txiv lws suav
Txiv lws suav muaj xim liab vim yog cov xim ntuj lycopene, uas tseem muaj txiaj ntsig zoo rau lub siab thiab kev noj qab haus huv ntawm poj niam. Cov kws tshawb fawb tau hais tias lycopene tiv thaiv mob qog noj ntshav thiab txhim kho kev ua haujlwm ntawm lub plawv thiab cov hlab ntsha.
cranberry
Zoo li txiv lws suav, cranberries txo qhov kev pheej hmoo ntawm cov kab mob plawv thiab xyaum tshem tawm qhov ua tau ntawm mob qog noj ntshav mis. Ntxiv rau, cranberries yog ib qho cuab yeej zoo rau kev tiv thaiv thiab kev kho mob ntxiv ntawm cov kab mob ntawm cov kab mob genitourinary.
Walnuts
Nutritionists ntseeg hais tias walnuts ua lub luag haujlwm tseem ceeb hauv kev txo qis kev pheej hmoo ntawm hlau deficiency anemia. Vim muaj cov ntsiab lus ntawm fatty acids, antioxidants thiab phytosterols nyob rau hauv lawv, walnuts txhim kho pob txha noj qab haus huv, tiv thaiv kev loj hlob ntawm mob caj dab thiab raws caij nyoog kev nyuaj siab. Cov txiv ntoo kuj tseem muaj calcium, magnesium thiab folic acid.
Mis
Calcium deficiency tsis muaj xim rau leej twg, tshwj xeeb tshaj yog cov poj niam, yog li cov mis nyuj yuav tsum tau noj ntawm lawv txhua tus ntawm txhua lub hnub nyoog. Ua ke nrog lub hnub ci, mis nyuj yog qhov kev tiv thaiv zoo tshaj plaws ntawm cov pob txha. Nws kuj yog ib qho ntxiv ntawm cov protein, uas pab tiv thaiv qhov hnyav dhau.