ʻO ka papaʻai menopause: he aha e ʻai ai a he aha nā meaʻai e hōʻalo ai

Anter

• He aha nā meaʻai e pono ai e hoʻopili
• 1. Nā Phytoestrogens
• 2. ʻO Wikamina C
• 3. ʻO Wikamina E
• 4. Omega 3
• 5. Kalipuna a me ka wikamina D
• 6. Nā olonā
• 7. ʻO Tropophan
• Nā Mea ʻAi e Hōʻalo
• Meaʻai no ka menopause

ʻO ka menopause kahi mahele o ke ola o ka wahine kahi i laila nā loli hormonal hikiwawe, e hopena ana i kekahi mau ʻōuli e like me ke aniani wela, ka ʻili maloʻo, hoʻonui ʻia ka maka o ka osteoporosis, hoʻemi i ka metabolism a hoʻonui i ka makaʻu o ka momona, a me nā metabolic ʻē aʻe. a me nā maʻi maʻi ʻōpū.

No kēia kumu, ʻo ka loaʻa ʻana o ka papaʻai maikaʻi, ma lalo o ke alakaʻi a ka mea hānai, i kēia wā he mea nui e hōʻoia i ke olakino a me ke olakino, a he mea nui ia e hele pū me ka hoʻoikaika kino maʻamau, e like me ka hulahula ʻana, hoʻomaʻamaʻa kaumaha hele wāwae, ʻo kahi laʻana. laʻana.

He aha nā meaʻai e pono ai e hoʻopili

I loko o ka menopause koi ʻia e hoʻopili nā wahine i kā lākou papaʻai i kekahi mau meaola nui e pale ai i ke ʻano o nā pilikia olakino e pili ana i kēia wā, e like me:

1. Nā Phytoestrogens

Hiki ke loaʻa nā Phytoestrogens i kekahi mau meaʻai e like me ka soy, nā nati, nā hua aila a me nā cereal, a ʻo kā lākou ʻano like me nā wahine estrogen a, no laila, hiki i ka ʻai ʻana o kēia ʻano meaʻai ke kōkua i ka hōʻemi ʻana i nā ʻōuli o ka menopause e like me ka hou o ka pō, huhū a me nā uila wela, no ka mea, hoʻoponopono lākou i nā pae o estrogen i ke kino.

Ma hea e loaʻa ai: nā hua flax, nā soybeans, nā ʻanoʻano sesame, humus, kālika, alfalfa, pistachios, nā hua pua sunflower, nā plum a me nā ʻalemona. E nānā i kahi papa inoa piha a me nā pono ʻē aʻe o nā meaʻai me nā phytoestrogens.

2. ʻO Wikamina C

ʻO ka ʻai ʻana o ka wikamina C e kōkua ai i ka hoʻoikaika ʻana i ka ʻōnaehana paleʻea, me ka loaʻa pū o nā pono no ka ʻili, ʻoiai ke kōkua nei kēia huaola i ka hoʻōla a ʻae ʻia ka omo o ka collagen i loko o ke kino, kahi protein e hōʻoia i ka hanana, paʻa a me ka paʻa o ka ʻili.

Ma hea e loaʻa ai: kiwi, e noho ana, ʻalani, pepa, pepaya, ʻelemakule, melon, tangerine.

3. ʻO Wikamina E

Kōkua ka Wikamina E e hoʻomaikaʻi i ke olakino o ka ʻili, e pale ana i ka ʻelemakule o ke au a me ke ʻano o nā wrinkle a me ka mālama ʻana i ka pono o nā olonā lauoho, makemake i ka hydration.

Eia hou, ma muli o kāna hana antioxidant, kōkua ia e hoʻonui i nā pale o ke kino, a me ka mālama ʻana i ke olakino puʻuwai a me ka pale ʻana i ka puka ʻana o nā maʻi neurological, e like me Alzheimer.

Ma hea e loaʻa ai: nā ʻanoʻano pua lā, nā peanuts, nā nati Brazil, nā nati, ka mango, nā iʻa iʻa, ka avocado a me ka aila ʻoliva.

4. Omega 3

Loaʻa nā meaʻai i loko o ka omega 3 i nā antioxidant a me nā anti-inflammatory, ʻoi aku ka maikaʻi e hakakā ai i nā maʻi e like me ka arthritis, no ka laʻana. Hoʻohui ʻia, makemake pū kekahi i ke olakino puʻuwai, no ka mea, kōkua ia e hoʻohaʻahaʻa i ka "maikaʻi" kolesterol, LDL, a hoʻonui i ka "maikaʻi" kolesterol, HDL, me ka hoʻoponopono ʻana i ke kō ʻana o ke koko a me ka hoʻomaikaʻi ʻana i ke koko

Ma hea e loaʻa ai: tuna, salmon, nā hua a me ka aila linseed, sardine a me nā walnuts.

E nānā i nā pono ʻē aʻe o ka omega 3 i kēia wikiō aʻe:

5. Kalipuna a me ka wikamina D

ʻO ka calcium a me ka huaʻaina D nā mea pono nui no nā niho olakino a me nā iwi, e pale ana i ka hoʻomohala ʻana o ka osteopenia a i ʻole osteoporosis, ʻo ia nā maʻi maʻamau i kū i ka wā a ma hope o ka menopause ma muli o ka emi o nā estrogens.

Ma hea e loaʻa ai: ka waiū skimmed, yogurt maʻamau, keʻokeʻo a i ʻole ka momona momona, nā ʻalemona, ka basil, ke kahawai wai, nā hua flax a me ka broccoli. I ka hihia o ka wikamina D, kekahi o nā meaʻai he salemona, yogurt, sardine a me nā ʻōhiʻa.

6. Nā olonā

ʻAʻole mea nui nā fiber ʻaʻole wale no ka hoʻoponopono ʻana i ka hele ʻana o ka ʻōpū a pale i nā pilikia e like me ka constipation, akā e pale i ka piʻi ʻana o ka cholesterol, kaohi i nā kiʻekiʻe o ke kō a hoʻoliʻiliʻi i ka manaʻo o ka māʻona, makemake i ka pohō kaumaha.

Ma hea e loaʻa ai: nā huaʻai, nā lau, ka palaʻai, nā ʻoka, ka palaoa palaoa, nā pīni, nā pīpī, nā lihi, nā nati, ka laiki, pasta a me ka palaoa palaoa holoʻokoʻa.

He mea nui e haʻi aku i nā ʻoka, me ka hoʻohui o ka fiber, loaʻa i ka phytomelatonin, kahi mea makemake i ka hiamoe maikaʻi o ka pō, kahi meaʻai i kuhikuhi nui ʻia no ka poʻe i loaʻa ʻole ka hiamoe.

7. ʻO Tropophan

I ka menopause he mea maʻamau ka hoʻololi ʻana i ke ʻano, ke kaumaha a me ka hopohopo, no laila ʻo nā meaʻai momona i ka tryptophan kekahi koho maikaʻi loa ke loaʻa iā ʻoe kēia mau ʻōuli.

ʻO ka tryptophan kahi amino acid pono ʻole i synthesize ʻia e ke kino a komo pū i ka hana o serotonin, melatonin a me niacin, e kōkua ana e hoʻomaikaʻi i ke ʻano a hoʻonui i ka manaʻo o ke olakino.

Ma hea e loaʻa ai: maiʻa, broccoli, nut, nīnū, ʻalemona.

E ʻike i ke wikiō ma lalo nei no nā koho meaʻai ʻē aʻe i waiwai i ka tryptophan e hoʻomaikaʻi ai i ke ʻano.

Nā Mea ʻAi e Hōʻalo

ʻO ka ʻike ʻana i nā meaʻai pono ʻole e hoʻopau ʻia i ka manawa o ka menopause he mea nui nō hoʻi e hōʻalo i kāna mau ʻōuli a pale i ka hōʻiliʻili ʻana o ka momona i loko o ka ʻōpū, ka mea maʻamau i kēia wā.

No kēia kumu, noi ʻia i ka menopause e hoʻoliʻiliʻi i ka ʻai o nā pā me nā mea ʻono he nui, nā ʻiʻo ʻulaʻula nui, nā mea inu ʻona, nā sausages, nā meaʻai palai, nā meaʻai kēpau, nā mea hoʻomākaukau mākaukau, ʻai wikiwiki a me nā meaʻai ʻoihana i ka maʻamau, no ka mea waiwai lākou i nā kō a me nā momona momona.

Hoʻohui ʻia, pono e kāwele ʻia nā huahana waiū a me nā derivatives a koi ʻia e hoʻoliʻiliʻi i ka ʻai ʻana o ke kope a me nā mea inu me ka caffeine keu, e like me ke kokoleka wela a i ʻole tī ʻeleʻele, no ka mea, hoʻopilikia lākou i ka lawe ʻana o ka calcium a loaʻa kahi hana hoʻonāukiuki, hiki ke hana ia paʻakikī i ka hiamoe ʻana o nā wahine.

Meaʻai no ka menopause

Hāʻawi ka papa aʻe i kahi koho papa inoa 3 lā e hiki ke kōkua i ke kōkua ʻana i nā ʻōuli e pili ana i ka menopause.

Hiki ke hoʻololi i nā kālā i hoʻopili ʻia ma ka papa kuhikuhi e like me ka makahiki, ke kāne, ka hana kino a inā he maʻi kāu e pili ana ʻaʻole paha, no laila ʻo ka mea maikaʻi ke ʻimi i kahi mea lapaʻau i hiki ke hana ʻia kahi loiloi piha a hiki i kahi hoʻolālā pono kūpono. huki ʻia. nā mea e pono ai.