Abinci na menopause: abin da za a ci da kuma irin abincin da za a guji

Wadatacce

• Abin da abincin ya kamata ya haɗa
• 1. Kwayar halittar jiki
• 2. Vitamin C
• 3. Vitamin E
• 4. Omega 3
• 5. Calcium da bitamin D
• 6. Fibers
• 7. Tryptophan
• Abincin da Zai Guji
• Abinci don gama al'ada

Cutar haila wani lokaci ne a rayuwar mace wacce a can take ake samun canjin yanayi, wanda hakan kan haifar da bayyanar wasu alamu kamar walƙiya mai zafi, bushewar fata, haɗarin cutar sanyin kashi, raguwar kwayar halitta da kuma yiwuwar fuskantar kiba, da dai sauran hanyoyin rayuwa. da cututtukan zuciya.

A saboda wannan dalili, samun abinci mai kyau, karkashin jagorancin mai gina jiki, a wannan lokacin yana da mahimmanci don tabbatar da jin daɗin rai, kuma yana da mahimmanci ya kasance tare da motsa jiki na yau da kullun, kamar rawa, horar da nauyi ko tafiya misali, misali.

Abin da abincin ya kamata ya haɗa

A lokacin al’ada ana bada shawara cewa mata su sanya wasu muhimman abubuwan gina jiki don hana bayyanar matsalolin lafiya da suka shafi wannan lokacin, kamar:

1. Kwayar halittar jiki

Ana iya samun phytoestrogens a cikin wasu abinci kamar su waken soya, goro, kwayan mai da hatsi, kuma kayan da suke dashi yayi kama da na estrogens na mata kuma, saboda haka, amfani da irin wannan abincin zai iya taimakawa wajen rage alamun bayyanar jinin al'ada lokacin yin wannan gumi na dare, fushi da walƙiya mai zafi, yayin da suke daidaita matakan estrogen a cikin jiki.

Inda zan samu: 'ya'yan flax, waken soya,' ya'yan sesame, humus, tafarnuwa, alfalfa, pistachios, sunflower seed, plums da almon. Duba cikakken jerin abubuwa da sauran fa'idodi na abinci tare da phytoestrogens.

2. Vitamin C

Amfani da bitamin C yana taimakawa wajen ƙarfafa garkuwar jiki, ban da samun fa'ida ga fata, saboda wannan bitamin yana sauƙaƙa warkarwa kuma yana ba da damar shan ƙwayoyin jiki a cikin jiki, wanda shine furotin wanda ke ba da tabbacin tsari, ƙarfi da kuma taurin fata.

Inda zan samu: kiwi, mai rai, lemu, barkono, gwanda, guva, kankana, tanjarin.

3. Vitamin E

Vitamin E yana taimakawa wajen inganta lafiyar fata, hana tsufa da wuri da bayyanar alawar fata da kuma kiyaye mutuncin gashin bakin gashi, yana fifita hydration.

Bugu da kari, saboda aikin da yake yi na kare jiki, yana taimakawa wajen kara garkuwar jiki, tare da kula da lafiyar zuciya da hana bayyanar cututtukan jijiyoyin jiki, kamar su Alzheimer.

Inda zan samu: 'ya'yan sunflower, gyada, kwayar Brazil, goro, mangoro, abincin teku, avocado da man zaitun.

4. Omega 3

Abincin da ke cike da omega 3 yana da sinadarin antioxidant da anti-inflammatory, yana da kyau don yaƙar cututtuka irin su cututtukan zuciya, misali. Kari akan hakan, yana kuma taimakawa lafiyar zuciya, domin yana taimakawa wajen rage cholesterol "mara kyau", LDL, da kara "kyau" cholesterol, HDL, baya ga tsara daskarewar jini da inganta hawan jini.

Inda zan samu: tuna, kifin kifi, tsaba da man zaitun, sardines da goro.

Duba sauran fa'idodin omega 3 a cikin bidiyo mai zuwa:

5. Calcium da bitamin D

Calcium da bitamin D sune abubuwan gina jiki masu mahimmanci ga lafiyayyen hakora da ƙasusuwa, suna hana ci gaban osteopenia ko osteoporosis, waɗanda sune cututtukan gama gari wadanda suke faruwa yayin da bayan sun gama al'ada saboda raguwar sinadarin estrogens.

Inda zan samu: madara mai narkewa, yogurt mai laushi, fari ko cuku mai mai mai kadan, almond, basilin, ruwan kwalliya, 'ya'yan flax da broccoli. Game da bitamin D, wasu abinci sune kifin kifi, yogurt, sardines da oysters.

6. Fibers

Fibers suna da mahimmanci ba kawai don tsara hanyar wucewa ta hanji da kuma hana matsaloli irin su maƙarƙashiya ba, amma kuma don hana karuwar ƙwayar cholesterol, kula da matakan sukarin jini da inganta jin daɗin ƙoshin lafiya, yana mai da nauyin nauyi.

Inda zan samu: 'ya'yan itace, kayan marmari, kabewa, hatsi, garin alkama, wake, kaji, lentil, kwaya, shinkafa, taliya da biredin hatsi.

Yana da mahimmanci a ambaci cewa hatsi, ban da ƙunshe da zare, suna ɗauke da sinadarin phytomelatonin, wanda ke ba da damar yin bacci mai kyau, kasancewar abinci galibi ana nunawa ga waɗanda ke da rashin bacci.

7. Tryptophan

A lokacin al'ada ba al'ada ba ne samun sauye-sauye a yanayi, baƙin ciki ko damuwa, saboda haka abinci mai wadata a cikin tryptophan shima babban zaɓi ne idan kun sami waɗannan alamun.

Tryptophan wani muhimmin amino acid ne wanda jiki baya hadawa kuma yake shiga cikin samar da serotonin, melatonin da niacin, yana taimakawa wajen inganta yanayi da kara jin dadi.

Inda zan samu: ayaba, broccoli, kwayoyi, kirji, almond.

Duba bidiyon da ke ƙasa don sauran zaɓuɓɓukan abinci masu wadataccen a cikin tryptophan don haɓaka yanayi:

Abincin da Zai Guji

Sanin abincin da bai kamata a sha yayin al'ada ba yana da mahimmanci don kauce ma alamomin sa da hana tarin kitse a cikin ciki, wanda ya zama ruwan dare a wannan lokacin.

A saboda wannan dalili, a al'adar ba da shawara don rage cin abinci tare da kayan ƙanshi mai yawa, jan nama mai yawa, abubuwan sha na giya, tsiran alade, soyayyen abinci, abinci na gwangwani, kayan miya da aka shirya, abinci mai sauri da abinci masu ci gaba gabaɗaya, kasancewar suna da wadataccen sikari da mai mai ƙoshi.

Bugu da kari, kayayyakin kiwo da kayan kwalliya ya kamata a zame su kuma ana ba da shawarar rage amfani da kofi ko abubuwan sha tare da ƙarin maganin kafeyin, kamar su cakulan mai zafi ko baƙin shayi, saboda suna tsoma baki tare da shan alli kuma suna da aiki mai motsawa, wanda zai iya sanya shi wahalarwa ga mata waanda basuda bacci.

Abinci don gama al'ada

Tebur mai zuwa yana ba da zaɓin menu na kwanaki 3 wanda zai iya taimakawa sauƙaƙe alamun alamomin da suka shafi menopause:

Adadin da aka haɗa a cikin menu na iya bambanta gwargwadon shekaru, jinsi, motsa jiki kuma idan kuna da wata cuta da ke haɗuwa ko a'a, saboda haka abin da ya fi dacewa shi ne a nemi masaniyar abinci mai gina jiki don a iya yin cikakken kima kuma tsarin abinci mai dacewa zai iya zama k upma. da bukatu.