Gina Jiki yana Bukatar Wannan canji a lokacin Menopause

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Lokacin Lokaci

Menopause babban lokaci ne na juyin mulki, jiki da kuma halayyar - har ma abubuwan da ke gina jiki ya canza sauƙi. Har yanzu kuna buƙatar cin abinci mai cin abinci mara kyau a cikin 'ya'yan itatuwa, kayan lambu, dukkanin hatsi da furotin mai gina jiki da kuma asalin sinadarin calcium, amma akwai wasu sharuddan shawarwari masu dacewa ga matan da suka fara farawa a cikin menopause.

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Ƙananan calories

Yayin da kake tsufa, ƙwayar tsoka da ƙwayar ka ba ta ragewa, kuma yana nufin ba ka bukatar yawan adadin kuzari kamar lokacin da kake ƙuruci. Wannan shine dalilin da ya sa mata sukan sami karfin a lokacin shekarun menopausal.

A gaskiya, matatarka tana fara ragu a kusa da shekaru 40, don haka idan ba ku daidaita yawan abincin ku na caloric ba, tabbas za ku sami nauyi. Amma, idan kun ƙara motsa jiki da kuma gina tsoka, za ku iya ƙara yawan kuɗin ku na caloric yau da kullum kuma ku guje wa riba mai yawa .

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Karin Kwayoyin

Calcium yana da mahimmanci ga ƙasusuwan lafiya da hakora, tare da tsoka da ƙwayar tsoka. Bugu da kari kana buƙatar alli don jinin ka da kyau. Rashin ciwon gurgu zai iya haifar da osteoporosis ko osteopenia, musamman ma lokacin da ka tsufa (yana da alaka da karanka).

Saboda hadarin da osteoporosis ke tashi bayan mazauni, za ku buƙaci karin alli. Matan ƙananan mata suna buƙatar kimanin milligrams 1,000 kowace rana, amma bayan shekaru 50 da ke zuwa kimanin 1,200 milligrams kowace rana. Abincin da aka ba da abinci yana da girma a cikin allura, amma haka ganye ne mai ganye, wasu kifi, kwayoyi, da tsaba. Calcium kuma yana daya daga cikin shahararrun abincin abincin abinci.

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Ƙananan Iron

Jikin ku yana buƙatar ƙarfe don gina jinin jinin lafiya don su iya daukar nauyin oxygen a duk sassan jikinku. Wajiyoyinku na bukatar baƙin ƙarfe. Idan ba ku sami ƙarfe ba, za ku iya haifar da rauni da gajiya saboda rashin karancin anemia.

Yawancin mata suna bukatar kimanin mita 18 na baƙin ƙarfe a kowace rana. Babu wani hakikanin bukatar da za a sake mayar da kai a kan abincin ka a lokacin da kake tafiya ta hanyar yin jima'i, amma da zarar ka dakatar da kwanciyar hankali, kana bukatar kimanin mil miligrams kowace rana. Abincin mai yalwaci ya hada da nama mai launin nama, oysters, kayan jiki, legumes, kwayoyi, da ganye. Ana iya samun ƙarfe a cikin nauyin kari.

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Karin Vitamin D

Vitamin D yana da mahimmanci don shawagi da yin amfani da alli. Saboda haka, yana da hankali cewa idan kuna buƙatar karin sinadarin, ku ma buƙatar karin bitamin D. Abin da ke faruwa game da bitamin D shi ne cewa ba ku sami abinci mai yawa banda abinci mai ƙarfi kamar madara da hatsi, kifi, kwai yolks, kuma wasu namomin kaza.

Idan ka fita waje da samun 'yan mintoci kaɗan na hasken rana a kan fuskarka da hannayenka ko kafafu a cikin' yan kwanaki a kowane mako, jikinka ya kamata ya samar da bitamin D. 'yan ƙananan mata waɗanda ba su sami isasshen rana mai tsanani ba game da 200 Ƙungiyoyin duniya na bitamin D kowace rana. Wannan yana zuwa 400 IU lokacin da kun juya 50.

Yawancin kariya sun hada da bitamin D, amma zaka iya daukar bitamin D kari ba tare da alli ba. Amma, yi magana da ma'aikacin lafiyarku na farko.

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Kadan Fiji

Na kusan jinkirta shiga wannan saboda yawancin mata ba su da isasshen fiber a kowane zamani, kuma ba ka bukatar rage yawan abincinka na yanzu, ba kawai ka buƙaci kamar lokacin da kake matashi. Don haka, yarinya na bukatar kimanin nau'in nau'in fiber 25 a kowace rana, amma bayan shekaru hamsin, shawarar zata sauke zuwa 21 na fiber.

Fiber yana da mahimmanci don cike da abinci mai narkewa kuma cin abinci mai cin nama zai taimaka maka wajen sarrafa matakan cholesterol. Abincin da ke cikin fiber sun hada da legumes (ƙudan zuma, wake, wake, wake, da dai sauransu), 'ya'yan itatuwa, kayan lambu, hatsi, hatsi, shinkafa, shinkafa, da kwayoyi.

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Karin Vitamin B-6

Vitamin B-6, ko pyridoxine, ana buƙatar sinadari da glucose metabolism, kuma kana buƙatar bitamin B-6 don yin hemoglobin, wanda shine bangaren jini na jini wanda ke dauke da oxygen zuwa dukkan sassan jikinka.

Ana buƙatar adadin bitamin B-6 don tsarin lafiya na rashin lafiya saboda yana taimakawa wajen kula da lafiyar kamusinka, tarbiyoyi da lymph nodes. Ana buƙatar Vitamin B-6 don al'ada tsarin aiki.

Matan ƙananan mata suna buƙatar kimanin 1.3 milligrams kowace rana, yayin da mata masu shekaru 50 suna bukatar kimanin 1.5 milligrams kowace rana. Ana samun Vitamin B-6 a cikin abincin noma da dabba, ciki har da kifi, nama, 'ya'yan itatuwa, legumes, da kayan lambu.

Muddin kuna ci abinci mai kyau, ya kamata ku sami yawancin bitamin B-6 kuma ba a buƙatar kari.

_Sources:

_{Girgizar SS, Smith JL, Babban JL. "Babbar Gurasar Abinci da Harkokin Abincin Mutum." Buga na shida. Belmont, CA. Wadsworth Publishing Company, 2013.}

_{Ƙungiyar kiwon lafiya da likita na Cibiyoyin Ilimin Kimiyya, Gine-gine, da Medicine. "Cibiyoyin Abincin Abinci Abinci da Aikace-aikace." http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.}