6 Abubuwa masu mahimmanci na manoma don cin abinci na dangin ku

Yi amfani da Calcium, Fiber, da Ƙari!

Menopause wani lokaci ne a rayuwarka lokacin cin abinci ya zamanto tricky. Kodayake muna ganin ba mu san abin da muke ci ba, abin da muke aunawa, da kuma yadda muke kallo, menopause yana da hankali ga muhimmancin cin abinci mai kyau. Ƙara zuwa wancan don jinkirta ƙazantar da nakasa da kuma hadarin kiwon lafiya wanda ya tsufa da shekaru, kuma ya bayyana cewa dole ne mu sanya kowane adadin calori don wani abu mai kyau. Yaya zamu sanya manyan al'amurra a fuskar duk bukatun da ake bukata? Muna so mu kasance lafiya, mai kyau, amma baza mu ci gaba ba. Yayin da muke yin zaɓin yau da kullum, wace abinci ne dole?

1 -

Yogurt

Yayin da kake wucewa a cikin mazauni, ɓangaren ƙwayar cuta ya zo cikin mayar da hankali. Kullun allura shi ne ɓangare na girke-girke don kasusuwa mai karfi, tare da bitamin D da motsa jiki. Ƙananan kifaye masu laushi irin su yogurt, sardines, almonds, gabar ruwan 'ya'yan itace mai ruwan' ya'yan itace da wasu ruwan ma'adinai duk hanyoyi ne don samun kullun daga abinci. Idan ka yanke shawara don amfani da ƙarin, tabbatar cewa yana da alamar USP (Amurka Pharmacopeia) akan shi saboda haka zaka iya tabbatar da cewa ba shi da gurbatawa kamar gubar. Yawan kuɗin yau da kullum don alliran ya kamata ya zama 1200mg, ciki har da dukkan kari da kayan abinci.

2 -

Oatmeal

Fiber na cin abinci shi ne ɓangaren shuka wadda ba ta da sauƙi. Ƙara fiber zuwa ga abincinka a cikin nau'i na hatsi, 'ya'yan itatuwa, da kayan lambu na iya rage ƙwayar cholesterol, rage glucose na jini, da hana ƙinƙasawa-duk abubuwan da ke damun lafiyarka kamar yadda za ka yi wa maza da mata. Yana da ƙarin amfani da sa ka jinkirta ragewa, wanda zai taimake ka ka ci sannu a hankali da kuma rijista lokacin da kake cika. Gwada sake maye gurbin wanda ke taimakawa a rana mai cin gashin carbohydrates mai laushi kamar gurasa marar yisti ko taliya tare da dukan hatsi irin su oatmeal. Da kyau, za ku samu kimanin 21 grams kowace rana don ci gaba da tsarin tsarin narkewa da ke gudana da kyau.

3 -

Ruwa

A cikin littafinsa, Larrian Gillespie ya kira ruwa, "oxygen oxygen." Kuma kamar yadda oxygen ke ciyar da kowace tantanin halitta, ruwa yana da mahimmanci ga mata masu mazaopausal don tsaftace jikinsu, moisturize fata, da kuma kawar da toxins daga jiki. Yi ƙoƙarin samun akalla quart da rabi a rana. (Idan kuka auna shi a cikin babban kwalba ko caji a farkon rana, za ku iya ganin ci gaba ku kuma kokarin gwada shi ta lokacin kwanta barci.)

4 -

Man zaitun

Kuna buƙatar kitsen a cikin abincinku kowace rana. Fat yana taimakawa hormones, ci abinci, insulin amsa, da kuma bitamin sha. Duk da haka ba a halicci kullun daidai ba. Ƙara yawan adadin ƙwayar da aka ƙayyade ba zai iya rage ƙwayar cholesterol ba maimakon ƙarawa zuwa matsalar. Zaitun mai yalwaci ko man zaitun don man shanu a cikin abincinku shine cikakken farawa.

5 -

Soy

Soy yana dauke da phytoestrogens, wanda wasu mata zasu iya inganta magungunan mazauni . Bayan wadannan shuke-shuke estrogens da kansu, da isoflavones a cikin soya kuma jawo wasu mata don samar da karin equol - estrogen da siffofin a cikin hanji, wanda kuma zai iya taimakawa a cikin al'ada bi da walƙiya mai zafi da sauran bayyanar cututtuka. Hormones kwance, soy ne babban tushen fiber kuma wasu iri tofu kuma samar da alli. Idan kun canza waken nama ga nama mai nama a kalla sau biyu a mako zaku ba da ma'auni ga lafiyar menopause.

6 -

Fresh 'ya'yan itatuwa da kayan lambu

Ana amfani da 'ya'yan itatuwa da kayan marmari masu laushi da bitamin, ma'adanai, antioxidants, da fiber. Idan ka fara cin 'ya'yan' ya'yan itace ba tare da daɗin sugary da kuma bunkasa kayan lambu ba yayin da ka rage yawan abincinka na nama na jan, kana motsawa a cikin shugabanci wanda zai taimaka maka ka rasa nauyi, kiyaye ciwon glucose na jininka, da kuma ciyar da kowane tantanin halitta ba tare da kararrawa ba . Da wuya a jayayya da wannan.

_Sources:

_{Gillespie L. The Menopause Diet . Beverly Hills, CA: Lafiya ta Rayuwa; 2003.}

_{Yu HJ, Wu SC, Chang FW, Ling PY, Chu KS, Wu WH. Hanyoyin samo asali na nau'in equol a kan menopausal bayyanar cututtuka a cikin mata da aka ji da soy isoflavones. Int J Gynaecol Obstet. 2008 Yuli; 102 (1): 44-9.}