Izidingo Zondlo ezitshintsha Ngethuba lokumisa

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Ixesha loTshintsho

Ukuqeda i-Menopause yinkqubo enkulu yenguqu, ngokomzimba nangokomzwelo - nokuba iimfuno zakho zondloba ziguquka kancane. Kusadingeka udle ukutya okunokulinganisela okucebile kwiziqhamo, imifuno, iifleji kunye neeprotheyini ezinempilo kunye nemithombo ye-calcium, kodwa kukho iinguqulelo ezimbalwa zokuncoma kwindlobongela yabasetyhini abaqala ngokukhawuleza ngokukhawuleza.

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Ambalwa amaKhalori

Njengoko ukhula, ubunzima bomzimba bakho buyancipha kwaye i-metabolism yakho iyancipha, oko kuthetha ukuba awudingi iikhalori ezininzi njengoko usencinane. Yingakho amabhinqa athola ubunzima ngexesha leminyaka ye-menopausal.

Enyanisweni, i-metabolism yakho iqala ukunciphisa malunga no-40 ubudala, ngoko ke ukuba awuyikutshintshela i-caloric yakho yokudla, mhlawumbi uya kuzuza ubunzima. Kodwa, ukuba ukwandisa umsebenzi wakho nokwakha isisulu, unokwandisa inkcitho yakho yemihla ngemihla kwaye ugweme ukufumana ubunzima be-menopausal .

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I-Calcium

I-calcium ibalulekile kumathambo kunye namazinyo aphilileyo, kunye nomsebenzi oqhelekileyo womzimba kunye nomdlavuza. Ngaphezu koko udinga i-calcium egazini lakho ukuze uvale kakuhle. Ukuntuleka kwe-calcium kunokukhokelela kwi- osteoporosis okanye i-osteopenia, ngokukodwa xa ukhula (ihambelana namahomoni akho).

Ngenxa yokuba umngcipheko we-osteoporosis ukhuphuka emva kokuphuma kwindoda, uya kufuna i-calcium engaphezulu. Abasetyhini abasetyhini badinga i-milligrams ezili-1000 ngosuku, kodwa emva kweminyaka engama-50 ekhuphukela kuma-millimitha angu-1,200 ngosuku. Ukutya kobisi kuphezulu kwi-calcium, kodwa kunjalo nemifuno enamagqabi, iintlanzi, iinantambo kunye nembewu. I-calcium yinye yezona zinto zithandwa kakhulu.

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Ngaphantsi kweSitye

Umzimba wakho udinga isinyithi ukwakha iiseli ezibomvu zegazi ukuze zithwale ubuninzi be-oksijini kuwo onke amalungu omzimba wakho. Imisipha yakho idinga intsimbi kunye. Ukuba awufumani isinyithi esaneleyo, unokukhokelela ekubeni uzibuthathaka kwaye udiniwe ngenxa yokunqongophala kwe-anemia yesinyithi.

Abancinci abasetyhini badinga malunga ne-18 milligrams yentsimbi nganye ngosuku. Akukho mfuneko yangempela yokunciphisa insimbi yakho xa usuka ekudleni, kodwa emva kokuyeka ukuya esikhathini, kufuneka kuphela malunga nee-milligrams ngosuku. Ukutya okutyebileyo kwintsimbi kubandakanya inyama ebomvu, i-oyster, inyama yenyama, izityalo, izantyambo kunye nemifuno eluhlaza. I-Iron iphinda ifumaneke kwifom yokongeza.

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I-vithamini D

I-Vitamin D ibalulekile ekumanyeni nasekusebenziseni i-calcium. Ngoko, kunengqiqo ukuba ukuba ufuna i-calcium engaphezulu, ufuna kwakhona i-vitamin D. Iinto malunga ne-vitamin D kukuba awuyikufumana ukutya okuninzi ngaphandle kokutya okunamafutha afana nobisi kunye ne-cereal, i-salmon, izikhuni zeqanda, kunye amakhowe.

Ukuba uphuma ngaphandle kwaye ufumane imizuzu embalwa yokukhanya kwelanga ebusweni bakho kunye neengalo okanye imilenze iintsuku ezimbalwa nganye ngeveki, umzimba wakho kufuneka wenze i-vitamin D. Abasetyhini abancinci abangenako ukufumana ilanga elaneleyo lokufunwa kwelanga malunga nama-Unity International of vitamin D ngalunye suku. Okuya kuma-IUs angama-400 xa uvula ama-50.

Uninzi lwee-calcium zongezelela zibandakanya i-vitamin D, kodwa ungathabatha isithako se-vitamin D ngaphandle kwe-calcium. Kodwa, ncokola nomboneleli wakho wezempilo kuqala.

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IFibre encinane

Ndiphantse ndibazele ukufaka le nto kuba abaninzi besifazane abafumani iifayibhi ngokwaneleyo nawuphi na ubudala, kwaye akudingeki ukuba unciphise ukungenisa kwakho kwangoku, wena nje nje awudingi kangako xa uselula. Ngoko ke, abasetyhini badinga ama-25 amagremu e-fiber ngosuku ngalunye, kodwa emva kweminyaka engama-50, isincomo siphumela kwi-21 gram ye-fiber.

I-Fiber ibalulekile kwindlela yokutya yokutya kunye nokutya ukutya okunotyebileyo kukunceda ulawule amazinga akho e-cholesterol. Ukutya okuphezulu kwifiber kubandakanya izityalo (ubhontshisi be-navy, iimbotyi ze-pinto, ubhontshisi besoya, i-lentils, njl.), Iziqhamo, imifuno, i-grains epheleleyo, i-oatmeal, irayisi ebomvu, i-popcorn kunye namantongomane.

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I-vithamini B-6

I-Vitamin B-6, okanye i-pyridoxine, iyadingeka kwiprotheni kunye ne-glucose metabolism, kwaye udinga i-vitamin B-6 ukwenza i-hemoglobin, eyona nxalenye yamaseli egazi abomvu athatha i-oksijini kuzo zonke iinxalenye zomzimba wakho.

Inani elaneleyo le-vitamin B-6 lifunekayo ukwenzela ukuba umsebenzi we-immune usempilo kuba unceda ukugcina impilo yakho ye-thymus, i-spleen kunye ne-lymph nodes. I-Vitamin B-6 iyafuneka kwakhona kwinkqubo yesistim ejwayelekile.

Abafazi abancinci badinga malunga ne-1.3 milligrams ngosuku ngelixa abafazi abangaphezu kweminyaka engama-50 badinga malunga ne-1.5 milligrams ngosuku. I-Vitamin B-6 ifumaneka ekudleni kokuveliswa kwezityalo kunye nezilwanyana, kuquka intlanzi, inyama, iziqhamo, izityalo kunye nemifuno eninzi.

Ngethuba nje xa udla ukutya okunokulinganisela, kufuneka ufumane ininzi ye-vitamin B-6 kunye nezongezelelo ezingadingeki.

_Imithombo:

_{Gropper SS, Smith JL, Groff JL. "Isondlo esiphezulu kunye neMetabolism yabantu." I sixhenxe. EBelmont, CA. Inkampani yakwaWadsworth Publishing, ngo-2013.}

_{Ulwabiwo lwezeMpilo kunye noLwabiwo lweeNgcaciso zeSizwe zeSayensi, Ubunjineli, kunye neMicrothe. "Iingxelo zeDetary Intakes Takes kunye neZicelo." http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.}