What to eat and what to avoid for menstrual cramps

Tima frda. ksid ú|jk ldka;djka m,;=re lEfjd;a fudlo fjkafka @

´ku m,;=rl wdydruh jákdlug wu;rj T!Iëh jákdlulao ;sfnkjd' m,;=re uÛska fmdaI”h ix>gl wdydrhg tl;= lrkjdg wu;rj hï hï frda. je<elaùug;a frda. iqj lsÍug;a fhdod .; yelsh'  bÿKq iy wuq fn,s f.äj, uoh fndfyda fl¢j,ska hqla; ksid u,noaOh" Worh mqrjd oeóu j<lajkjd' tfiau w¾Yia jeks frda. iqj lsÍug;a fhdod .kakjd' fk,a,s b;du jákd m,;=rls' fk,a,s wdydrhg .ekSfuka tajdfha we;s isis,a .=Kh ksid YÍrfha odyh" wdid;añl;d fukau uqLh wdY%s;j we;sjk ;=jd, iqj lrkjd' fï wd§ jYfhka iEu m,;=rlau T!Iëh jákdlula iys;hs' tfiau m,;=rej, we;s úgñka yd úúO m%;sTlaisldrl uÛska ;reK nj wdrlaId lrkjd' 

 ,iaik fjkak m,;=re

m,;=re wdydrhla jkjdg wu;rj rEm,djKH m%;sl¾uhla jYfhka ndysr yd wNHka;r jYfhka Ndú; lrkjd'

wNHka;rj hï hï m,;=re wjYH wdldrhg .ekSfuka rEm,djKHfha§ yuqjk iuyr frda. ;;a;ajj,g úi÷ula ,nd .kak mq¿jka'

m,;=re ndysrj wdf,am jYfhka Ndú; lsÍfuka iu meyem;a lrkak mq¿jka' ,m le<e,a bj;a lrkak mq¿jka' iu Yla;su;a lrkak mq¿jka' Tnf.a ;reK nj ieuod mj;ajd .kak mq¿jka'

úvdnr nj ke;slr .ekSug m,;=re

fk,a,sj, úgñka ‘iS’ b;du nyq,h' Bg wu;rj fk,a,s Tnf.a ;reK nj wdrlaId lrk foaj,a w;ßka m%Odk fohls' fk,a,s uÛska YÍrh isis,a lrkjd'

wuq fk,a,s biau mdkh lsÍfuka YÍrfha fjfyi ÿre fjkjd' tfiau úvdnr nj ÿre lr .ekSug yd YÍrh m%dKj;a lsÍug fo¿ï hqI;a Wiia T!IOhls' fk,a,s hqI jf.au fo¿ï hqI ùÿrejla mdkh lsÍfuka Tnf.a fjfyi ÿrefjkjd'

iqohEu je<elaùug m,;=re

fuu frda. ;;a;ajh iuyr ldka;djka w;r iq,nh' iuyr úg úfYaI fya;=jla oelaúh fkdyelsjo fujeks wjia:d we;súh yelsh'

iqohEu je<elaùug m,;=rej,g;a mq¿jks'

wuq fk,a,s biauj,g ó meKs iaj,amhla oud ál Èkla Wfoag mdkh lsÍfuka fuu ;;a;ajh j<lajd .; yelsh'

tfia ke;fyd;a úh<s fk,a,s l=vqj,g ^f;a ye¢ 1la muK& iSks" ómeKs oud ñY%lr Èkm;d fojrla ne.ska mdkh lsÍfukao iqohEu iqj lr.; yelsh'

bÿKq flfi,af.ä iy fk,a,s biau tlg ñY%lr fmdälr tu ñY%Khg iSks oud wdydrhg .ekSfukao iqo hEu j<lskjd' Bg wu;rj wêlj oyÈh oeóu jeks ms;a;dêl frda. ;;a;ajo fï uÛska iqj fjkjd'

Tima fodaI iqj lr .ekSug m,;=re

;reKshka w;r mj;sk úúO Tima fodaIj,g iyhla ,nd .ekSu m,;=re wdydrhg .ekSfuka mq¿jka'

Èkm;d wuq fk,a,s biauj,g ó meKs oud mdkh lsÍfuka Tima ùfï§ wêlj reêrh msgùu wvq lrkjd'

tfiau fmr i|yka l< bÿKq flfi,af.ä" fk,a,s biau yd iSks ñY%Kh Èkm;d wdydrhg .ekSfuka wêl reêr jykh ùu kj;skjd'

m,;=rla fkdjQjo flfi,a uqy .eko hula i|yka l< hq;=uehs' flfi,a uqy ishqïj lmd f;,ska neo tajd ólsß iuÛ wdydrhg .ekSfuka Tima ùfï§ we;sjk ;on, fõokdj iukh fjkjd' ta jf.au reêr jykho wvq fjkjd'

isrer isyska lr.kak

´kEu m,;=rla fmdaIK .=Kfhka wkQkhs' tfy;a iuyr m,;=rej,g YÍrh mDIaáu;a lrkak;a mq¿jka'

rg b¢ lene,s t<lsß fyda t¿lsß iuÛ ñY% lr rd;%shg wdydrhg .ekSfuka YÍrh mDIaáu;a fjkjd' wjYHkï fuu ñY%Khg ó meKs yd lr|uqx.= pQ¾Kh iaj,amhla tlalr .; yelsh'

i|yka l< hq;= ;j;a jeo.;a lreKla kï fï ñY%Kh uÛska ,sx.sl W;af;ackhla ,eîuhs'

flfi,a f.ä uo t<lsß iy iSks iuÛ wdydrhg .ekSfuka YÍrfha nr jeäfjkjd'

fmar biauj,g ÆKq iaj,amhla yd .ïñßia l=vq iaj,amhla ñY%lr foys weUq,ao oud mdkh lsÍfuka YÍrh W;af;ackh fõ' YÍrfha nro jeäfõ'

ysiflia ksfrda.S ùug

flia wl,g .e,ù hEu;a" iqÿùu;a nyq,j olakg ,efnk ;;a;ajhls' tfiau fliaj, ÿ¾j¾K nj iy lefvkiqÆ njo ldka;djka w;r olakg ,efnkjd' fuu ;;a;ajhka iukhg m,;=rej,g mq¿jks'

fk,a,s biau ysfiys .,ajd úkdä 20la muK ;sfnkak yer fyd¢ka iïndykh lsÍfuka flia .e,ù hEu kj;skjd' tfiau biafydß;a iqj fjkjd'

fk,a,s l=vq iu m%udKj urf;daä fld< biau iuÛ ñY% lr fliaj, .,ajd úkdä 20lg muK miqj fidaod yeÍfuka flia j¾Kj;a fjkjd'

fk,a,s l=vq we,aj;=frka ñY%lr ysfiys wdf,am lsÍfuka weia oeú,a,o iukh fõ'

ifï meyem;a njg

ifuys iqkaor;ajh we;s lsÍug fukau ,m ) le<e,a bj;a lr .ekSugo m,;=rej,g mq¿jks'

bÿKq m,;=re ifï wdf,am lsÍfuka iu meyem;a fjkjd' ;reK nj wdrlaId fjkjd'

bÿKq .ia ,nq uo ifuys wdf,am lr iïndykh lrkak' miqj meh Nd.hla muK ;sfnkakg yer fyd¢ka fidaod iakdkh lrkak' fï uÛska iug meyem;a fmkqula ,efí'

w,s.eg fmar u| wdf,am lr iïndykh lsÍfukao ifï ;reK nj wdrlaId lrhs' iu úh<Su j<lajd meyem;a lrhs' jhig hEfï§ ifï we;sjk fjkialï wju lrhs'

wuq fk,a,s u| ly l=vq iuÛ ñY%lr T,sõf;,a iaj,amhlao oud ifï wdf,am lr iïndykh lrkak' túg iug m%Ndu;a njla ,efí' iu ksfrda.su;a fõ'

wuq fk,a,s weg wUrd by; mßÈ ifï wdf,am lsÍfukao iu meyem;a lr .; yelsh' 

- uõìu mqj;am; weiqfrKs