Pehea e nalowale ai i ka ʻōpū ma Menopause

Anter

• Meaʻai e lilo ka ʻōpū i ka menopause
• Nā ʻōlelo aʻoaʻo no ka nalo ʻana o ka ʻōpū i ka menopause

No ka lilo ʻana o ka ʻōpū i ka menopause he mea nui ka loaʻa ʻana o ka papaʻai kaulike a mālama i ka hoʻoikaika kino maʻamau no ka mea ʻo nā loli i ke ʻano o ke kino e hana ana i kēia wā a ʻoi aku ka maʻalahi o ka hōʻiliʻili ʻana i ka momona ma ka ʻōpū o ka ʻōpū. Akā ʻo ka loli hormonal wale nō i kēia manawa o ke ola ʻaʻole e hōʻoia i ka loaʻa ʻana o ke kaumaha.

No laila, pono nā wahine i ka manawa o ka menopause e hōʻoia i ka lilo o ka calorie kiʻekiʻe, me nā hoʻoikaika kino ikaika a me ka papaʻai i waiwai i nā hua a me nā mea kanu i ʻoi aku ka liʻiliʻi o nā meaʻai kalorine.

E ʻike i nā mea ʻē aʻe hiki iā ʻoe ke hana e pale ai i ka loaʻa ʻana o ka paona menopausal i kēia wikiō aʻe:

Meaʻai e lilo ka ʻōpū i ka menopause

ʻO kahi koho papaʻai maikaʻi no ka nalo ʻana o ka ʻōpū i ka menopause pū kekahi:

• ʻAina kakahiaka: 1 kīʻaha o ka wai cranberry a me 2 mau ʻāpana palaoa o ka palaoa soy a i ʻole 1 kīʻaha o ka granola me nā hua flaxseed a me 100 ml o ka waiū soy;
• Mea ʻai kakahiaka: 1 aniani o ka papaya smoothie me ka waiū almond;
• ʻAina awakea: 1 sanwich sandwich me ka watercress, a me 1 aniani o ka wai ʻāpala a i ʻole 1 yogurt soy;
• Mea ʻai ahiahi: 1 huaʻai kau a i ʻole 1 bola o ka gelatin me ka yogurt;
• ʻAina ahiahi: iʻa iʻa me nā kāloti, nā lau, a me nā asparagus a me 1 pola o ka saladi hua;
• ʻAina ahiahi: ʻO 1 yogurt maʻamau a i ʻole 1 porridge cornstarch (cornstarch) me ka waiū oat a me 1 puna kīʻaha o ka soy lecithin ma ke ʻano he mea kōkua.

He ʻokoʻa nā pono hānai āpau o kēlā me kēia wahine, koi ʻia e nīnau i kahi mea lapaʻau ma mua o ka hana ʻana i nā ʻano papaʻai.

Nā ʻōlelo aʻoaʻo no ka nalo ʻana o ka ʻōpū i ka menopause

ʻO kekahi mau ʻōlelo aʻoaʻo no ka nalo ʻana o ka ʻōpū i ka menopause:

1. ʻAi ma ka liʻiliʻi he 6 mau meaʻai ma ka lā holoʻokoʻa;
2. E ʻai i ka sup a me ka sup i mua o ka pā nui, no ka mea, kōkua ia i ka hoʻoponopono ʻana i ka nui o nā calorie i ʻai ʻia i ka wā ʻai.
3. ʻO ka ʻai ʻana i nā meaʻai kāhāhā me ka Low Glycemic Index Food, e like me ka yogurt a me nā ʻelala unpeeled;
4. Hoʻopili i nā meaʻai i kiʻekiʻe i ka protein a haʻahaʻa i ka momona, e like me kaʻiʻo, ka tī keʻokeʻo a me nā hua manu, ke hoʻonui lākou i ka manaʻo o ka māʻona;
5. Hana i nā aerobics wai a i ʻole Pilates ma ka liʻiliʻi he 2 mau manawa i ka pule.

ʻO ke ala ʻoi loa e lilo i ka ʻōpū ka hoʻohui ʻana i ka papaʻai kaulike me ka hoʻoikaika kino, no laila pono ka wahine e hana ma ka liʻiliʻi he 30 mau minuke o nā hana aerobic, e like me ka hele wāwae, ka holo ʻana a me ke kaʻa kaʻa paha, i kēlā me kēia lā.