6 Essential Menopause Foods kune Mid Midlife Diet

Idya Calcium, Fiber, uye Zvimwe!

Kusvika kumwedzi inguva muhupenyu hwako apo kudya kunonyengera. Kunyange zvazvo tichiita sokuti tinoramba tichiziva izvo zvatinodya, zvatinotarisa, uye maonero atinoita, kuswedera kwenguva kunounza kunyanya kukosha kwekudya kwakanaka. Wedzera kune izvo zvishoma nezvishoma zvinokonzera kusagadzikana uye utano hwehutano hunokwidziridzwa nezera, uye zvakajeka kuti tinofanira kuita imwe neimwe yekoriyamu kune chimwe chinhu chakanaka. Tinoisa sei zvinhu zvinokosha pamberi pezvinhu zvose izvi zvinokwikwidza? Tinoda kugara tine utano hwakanaka, tarisa zvakanaka, asi kwete kuwedzera. Apo patinenge tichiita sarudzo dzedu dzezuva nezuva, ndezvipi zvokudya zvinofanira kuitwa?

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Yogurt

Sezvaunopedzisira wava kuenda kumwedzi, bone hutano hunoisa pfungwa. Zuva rega rega calcium chikamu chemuviri wemapfupa akasimba, pamwe chete ne vitamini D uye maitiro. Zvigadzirwa zvemukaka zvakakora-mafuta zvakadai se yogurt, sardine, maamondi, mazai emuchena echando uye mamwe emaminerari mvura ndiyo nzira dzose dzekutora calcium yako kubva pakudya. Kana ukasarudza kushandisa shanduro, iva nechokwadi chokuti ine USP (United States Pharmacopeia) chiratidzo pairi kuitira kuti iwe uve nechokwadi chokuti hauna tsvina semutungamiri. Nhamba yako yezuva nezuva ye calcium inofanira kuva 1200mg, kusanganisira zvose zvinyorwa uye zvekudya.

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Oatmeal

Chirwere chetachiona chikamu chemuti usingaiti nyore kudya. Kuwedzera fiber kudyidzana kwako nenzira yakakwana yezviyo, michero, nemiriwo zvinogona kuderedza cholesterol, kuderedza ropa glucose, uye kudzivirira kuzvirambidza-zvose zvinetso zvehutano sezvaunosvika pakuenda kumwedzi uye mberi. Iine humwe huwandu hwekuita kuti iwe unonoke pasi kutsva, izvo zvinogona kukubatsira iwe kudya zvishoma nezvishoma nekunyora apo iwe uzere. Edza kushandiswa kwekubatsira rimwe zuva rezvakabhaidhirati zvakanatswa sechingwa chakachena kana pasta nechinangwa chegorosi rose se oatmeal. Zvakanaka, iwe uchawana anenge magiramu makumi maviri nezuva rega kuchengetedza chirwere chako chekudya chichifamba zvakanaka.

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Mvura

Mubhuku rake, Larrian Gillespie anodana mvura, "oxygen oxygen." Uye sezvo oxygen inowedzera masero ose, mvura inonyanya kukosha kuvarumekadzi vane menopausal kuti vashandise masero, kuchenesa ganda, uye kubvisa tsvina kubva mumuviri. Edza kuwana zvishoma nehafu nehafu yezuva. (Kana iwe uchiiyera muhombodo yakawanda kana chirongo pakutanga kwezuva, unogona kuona kufambira mberi kwako uye edza kupedzisa panguva yekurara.)

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Olive Oil

Iwe unoda mamwe mafuta muzvokudya zvako zuva rimwe nerimwe. Mafuta anobatsira mahomoni ane mwero, chido, insulin, uye vitamini. Asi mafuta ose haana kusikwa akaenzana. Kuwedzera huwandu hwemafuta anokonzerwa nemafuta kunogona kuderedza cholesterol yako panzvimbo yekuwedzera dambudziko. Kuisa mafuta omuorivhi kana canola mafuta mubiki yako ndiyo yakatanga kutanga.

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Soy

Soy ine phytoestrogens, inowanikwa kune vamwe vakadzi vanogona kugadzirisa zviratidzo zvekumuka kwemazuva . Pasi pemiti iyi isrogeni ivo pachavo, iyo inoflavones mu soy inokonzerawo vamwe vakadzi kuti vashandise mamwe e-equro-an estrogen iyo inoumba mumatumbo, iyo inogonawo kubatsira zvakananga kupisa mazhenje anopisa uye zvimwe zviratidzo. Mahomoni kunze, soy ndiyo inobva kune fiber uye mamwe marudzi e tofu anopawo calcium. Kana iwe ukatsiva soy kuti nyama yakatsvuka kanomwe kavhiki iwe unofungidzira kuvhara kusvika pakuenda kumwedzi.

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Zvitsva Zvitsva nemichero

Zvibereko zvakasiyana-siyana nemiriwo zvinotakura mavitamini, zvicherwa, antioxidants, uye fiber. Kana iwe ukatanga kudya michero isingagadziriswi pane soroji uye kuwedzera miriwo yako paunoderedza kudya kwako kwezvokudya zvitsvuku, uri kutamira kune chinangwa chichakubatsira kuti uremerwe uremu, uchengetedze ropa rako glucose rakasimba, uye uwedzere masero ose pasina kubvisa mishonga . Zvakaoma kurwisana nazvo.

_Sources:

_{Gillespie L. Dambudziko reMenopause Diet . Beverly Hills, CA: Healthy Life Publications; 2003.}

_{Jou HJ, Wu SC, Chang FW, Ling PY, Chu KS, Wu WH. Migumisiro yemukati yekugadzirwa kweiyo equol pane menopausal zviratidzo zvevakadzi vanobatwa ne soy isoflavones. Int J Gynaecol Chibvumirano. 2008 Jul; 102 (1): 44-9.}