Ixesha elitsha lifikile ebomini bakho, kunye neenguqu ezininzi, iimvakalelo kunye neemvakalelo ezixubeneyo. Ngesi sizathu, kufuneka sisoloko sisiya kugqirha wethu esimthembileyo ukuba asinike izikhokelo ekufuneka sizilandele. Oko kuthethiweyo, kufuneka sizinyamekele njengoko besisenza kubo bonke ubomi bethu, nangona kuyinyani ukuba sinokungqala ngakumbi. Ngaba uyayazi indlela yokuzisa ukutya ngexesha lokuyeka ukuya exesheni?
Ukususela ngalo lonke ixesha sijongana nelinye lamanqanaba abumba obo bomi, siba nothotho lwamathandabuzo kunye nokungaqiniseki. Namhlanje siza kukhankanya inxalenye yokutya, kukuphi ukutya okudinga kakhulu kwaye kuya kukwenza uzive ungcono. Unikezwe ukuba utshintsho kwimetabolism luyabonakala yaye simele sizigqale.
Index
Ukutya kwi-menopause: ukutya okuyimfuneko
Ngaphambi kokuba siqale, kufuneka sisoloko sicacisa ukuba igama lokugqibela likunye nengcali. Kuba ngamanye amaxesha kufuneka songeze izifo ezahlukeneyo, ezingenanto yakwenza nokuyeka ukuya exesheni, kodwa zinokuchaphazela ukutya kwethu. Oko kwathiwa, ukutya okuyimfuneko ngeli xesha zezi:
- Iintlanzi eziluhlaza esibonelela ngeeasidi ezinamafutha abalulekileyo, ukuthintela izifo zentliziyo.
- iziqhamo ezomisiweyo zendalo kuba banamavithamini afana ne-E kwaye anamandla e-antioxidants.
- Ioli yeoli Awukwazi ukuphosa. Ilawula uxinzelelo lwegazi ukongeza ekunciphiseni i-cholesterol embi kwaye ibe ngumthombo obalulekileyo wokukhusela amajoni omzimba.
- Ikhalsiyam. Kule meko kuyinyani ukuba i-calcium idlala indima ebalulekileyo kuba kuya kubakho utshintsho kwithambo. Ukuwohloka kwamathambo kungena ebomini bethu. Ke kufuneka siyithathele ingqalelo le nkqubo ngokutya kwi-menopause. Ke, uyazi ukuba ideri iya kukukhapha ngeli xesha. Khumbula ukuba kusoloko kungcono ukuba azinamafutha kakhulu.
- Las Iinyama ezimhlophe Basoloko bekhona xa kuthethwa ngokusihoya kwaye kule meko bebengazukushiywa ngasemva.
Yintoni engatyiwayo xa uyeka ukuya exesheni?
Kuyinyani ukuba akufunekanga ukutye konke oko kutya okanye izidlo ezityebe kakhulu. Kunye neesoseji, ideri epheleleyo okanye iipastries. Kodwa ke, maxa wambi iminqweno ilawula ubomi bethu, kwaye kungekhona nje ngexesha lokuyeka ukuya exesheni. Ngoko asizi kuzisusa ngokuthe ngqo, kodwa siza kuzinqanda nanini na kunokwenzeka. Ngenxa yokuba into esingayi kuyidinga ngokwenene loo mafutha angasiniki naluphi na uhlobo lwexabiso lesondlo, kodwa kunoko ngokuchaseneyo. Ngokufanayo, ukusetyenziswa kakhulu kwekofu okanye iziselo ezinxilisayo akukhuthazwa.
Zeziphi iivithamini ezifanelekileyo zokuyeka ukuya exesheni?
Ngokutya sithatha inxalenye enkulu yeevithamini eziyimfuneko kumzimba wethu. Kodwa liyinene elokuba ukuba ufuna ngaphezulu, ugqirha unokukuyalela ezinye izongezo. Okwangoku, siya kukuxelela loo nto iivithamini zidlala indima ephambili, kodwa kwakhona sibethelela ukuba baya kukwenza oko ngalo lonke ixesha lokukhula kwethu.
Kule meko, akukho nto ifana nokuzivumela ukuba sikhukuliswe iivithamin B, D okanye K. Ngaphandle kokulibala i-calcium njengoko besitshilo ngaphambili kunye ne-Omega 3, i-zinc okanye i-iron kunye ne-magnesium. Ke, ngokubonayo, kukho iminikelo yezondlo ezininzi ekufuneka umzimba wethu uhlale umile. Siza kuzifumana zonke ngokutya okunokulinganisela, ukongeza iziqhamo kunye nemifuno, kunye nemifuno okanye intlanzi kunye nenyama emhlophe. Ngokungathandabuzekiyo, imenyu yosuku ngalunye inokwahluka kakhulu kwaye ibe nombala opheleleyo, ngoko akufanele ukhathazeke.
Kwakhona khumbula ukuba rhoqo kulungele ukwenza umthambo. Oku kuya kulinganiselwa kwiimfuno zomntu ngamnye, kodwa ngaphandle kwamathandabuzo, ukuhamba malunga nemizuzu engama-30 kunye nokwenza uhlobo oluthile lomthambo wokuqina kunokuba yindibaniselwano engaphezulu egqibeleleyo kuwe.
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