6 I-Essential Menopause Foods for Your Midlife Diet

Sebenzisa iCalcium, iFiber, kunye nokunye!

Ukuqeda ixeshana lixesha lakho ebomini xa ukutya kukukhohlisa. Nangona sibonakala sihlala siqaphela into esiyidlayo, into esiyicingayo, nendlela esibukeka ngayo, ukuphela kwesikhashana kukunika ingqwalasela eyodwa ngokubaluleka kokutya okunempilo. Ukongezelela oko kukunciphisa imetabolism kunye nemingcipheko yempilo ephakama ngobudala, kwaye kuyacaca ukuba kufuneka senze yonke into efanelekileyo yeekhalori. Sinokubeka njani izinto eziphambili ekujonganeni nazo zonke ezi zikhuphiswano? Sifuna ukuhlala sempilweni, sibonakale kakuhle, kodwa singabi ngaphezu kwayo. Xa senza ukhetho lwethu lwemihla ngemihla, kukuphi ukutya okufunekayo?

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Yogurt

Njengoko ufumana ukuyeka umva, i- bone health isingqalelo. I-calcium yansuku zonke inxalenye yeresiphi yamathambo aqinile, kunye ne- vitamin D kunye nokusetyenziswa. Iimveliso ezinobisi ezincinci ezinjenge-yogurt, i-sardines, i-almond, i-juices e-orange enqandekileyo kunye namanzi amaminerali ziindlela zonke zokufumana i-calcium yakho ekudleni. Ukuba unquma ukusebenzisa i-supplement, qiniseka ukuba i-USP (i-United States i-Pharmacopeia) isimboli kuyo ukuze uqiniseke ukuba ayinayo ingcola efana nekhokelo. Inani lakho lemihla ngemihla le-calcium kufuneka li-1200mg, kubandakanywa izibonelelo zombini kunye nemithombo yokutya.

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Oatmeal

I-fiber dietary yiyona nxalenye yesityalo esingenakulungeleka. Ukongeza i-fiber ekudleni kwakho ngendlela yokutya, izithelo kunye nemifuno kunokunciphisa i-cholesterol, i-blood glucose ephantsi kunye nokuthintela ukuzithemba-zonke iinkxalabo zempilo njengoko ufikelela ekupheleni komntu nangaphezulu. Inenzuzo eyongezelelweyo yokwenza uhlawule ukuhlafuna, oku kunokukunceda ukuba udle ngokukhawuleza kwaye ubhalise xa uzele. Zama ukutshintsha enye incedisa umhla we-carbohydrates ecocekileyo njengezonka ezimhlophe okanye i-pasta eneenguqu ezipheleleyo zokutya njenge-oatmeal. Ngokufanelekileyo, uza kufumana malunga ne-21 amagremu ngosuku ukwenzela ukugcina inkqubo yakho yokugaya ihamba kakuhle.

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Amanzi

Encwadini yakhe, uLarrian Gillespie ubiza amanzi, "i-oksijini yombane." Nje ngokuba i-oksijeni inondla yonke i-cell, amanzi kubaluleke kakhulu kubafazi besifo se-menopausal ukuhambisa ama-cell, ukunyusa isikhumba kunye nokuphelisa i-toxins emzimbeni. Zama ukufumana ubuncinane i-quarter and half half day. (Ukuba uyilinganisela kwibhotile enkulu okanye imbiza ekuqaleni komhla, unokubona inkqubela yakho kwaye uzame ukuyigqiba ngexesha lokulala.)

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I-oyile ye-olivu

Udinga amanqatha ekudleni kwakho imihla ngemihla. Amafutha anceda amahomoni ayenziwayo, ukutya, impendulo ye-insulin, kunye ne-vitamin absorption. Kodwa onke amafutha ayilwanga alinganayo. Ukwandisa inani lamanqwanqwa e-monosaturated kunokunciphisa i-cholesterol yakho kunokungongeza kwinkinga. Ukushiya umnquma okanye ioli ye-canola ibhotela ekuphekeni kwakho kukuqala.

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Soy

I-Soy iqulethe i-phytoestrogens, leyo yabasetyhini abathile abangakwazi ukuphucula iimpawu zokuphumula . Ngaphandle kwezi zityalo ze-estrogen ngokwabo, i-isoflavones kwi-soy iphinda idale abanye abafazi ukuba bavelise i-equol - i-estrogen eyenza isisu, esinokukunceda ngokuqhelekileyo ukuphatha ukutshisa okutshisayo nezinye iimpawu. IiHormone ngaphandle, i-soy ngumthombo omkhulu wefiber kunye nezinye iintlobo ze-tofu nazo zinika i-calcium. Ukuba ubeka indawo yesoya kwimvu ebomvu ubuncinane kabini ngeveki uya kufaka i-balance balance to the menopause.

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Iziqhamo ezintsha kunye nemifuno

Iziqhamo kunye nemifuno enemibala ifakwe iivithamini, amaminerali, ama-antioxidants kunye ne-fiber. Ukuba uqala ukutya izithelo ezingenayo i-sugary esikhundleni sokushukela ushukela kunye nokunyusa imifuno yakho ngelixa uyanciphisa ukutya kwakho okubomvu, uhamba kwindlela eya kukunceda ulahlekelwe isisindo, gcina i-glucose yegazi yakho igxininise, kwaye unondle nganye iseli ngaphandle kokuvala imitha . Kunzima ukuphikisana noko.

_Imithombo:

_{UGillespie L. Isidlo seMesopause . Beverly Hills, CA: I-Health Life Publications; 2003.}

_{Jou HJ, Wu SC, Chang FW, Ling PY, Chu KS, Wu WH. Imiphumo yemveliso yamathumbu e-equol kwiimpawu ze-menopausal kubasetyhini baphathwa ngama-soy isoflavones. Int J Gynaecol Isibambiso. 2008 Julayi; 102 (1): 44-9.}