Ukudla kwabesifazane

Ukubhalwa okuphelele kubhaliwe ngomehluko oyisisekelo ekuboneni izinto ezifanayo ngabesilisa nabesifazane. Kodwa-ke, umehluko ekudleni akukhulunywa kangako kuze kube manje. Kodwa ngeze, ngoba abamele bobulili bobabili bahlukaniswa hhayi kuphela ngezici zobulili eziyisisekelo nezesibili, kodwa futhi nohlelo lwamahomoni nezakhi zofuzo. Ngenxa yalokho, abesifazane bahlushwa ezinye izifo, kuyilapho amadoda - ezinye.

Ngaphezu kwalokho, ukusebenza kwezitho nezinhlelo ngazinye kwabesilisa nabesifazane kwenziwa ngezindlela ezahlukahlukene. Umfutho nezimiso zomsebenzi wabo kulawula izidingo zamavithamini namaminerali.

Ukudla okunomsoco nobulili

Ukukhuphuka kwemizwelo, ukuthatha izinkathazo nezinkinga zabanye abantu nokuhamba okumatasa kwempilo yanamuhla kushiye umaki wazo empilweni yowesifazane ojwayelekile. Njengoba sebenesithakazelo kuye, ososayensi sebekhombe uhlu lwezifo ezithandwa kakhulu abesifazane abaphethwe yizo. Izikhundla ezihamba phambili kuwo ziphethwe yisifo sikashukela, umdlavuza kanye nezifo zesistimu yenhliziyo, ikakhulukazi, umfutho wegazi ophezulu.

Ngokusekelwe kule datha, kwahlanganiswa ukudla okulinganiselayo kwabesifazane. Kuhlanganisa inkimbinkimbi yemikhiqizo evumela ukuthi ucebise umzimba ngezinto ezingavimbela ukuthuthukiswa kwalezi zifo nezinye futhi ukwandise ukungatheleleki.

Ngokuhambisana nalokhu, indawo efanelekile kulokhu kudla inikezwa ngezinkinga zekhalori. Kepha iphuzu lapha alikho kangako esimeni sempilo yowesifazane kungesifiso sakhe esingalawuleki sokuba mncane futhi abe muhle. Izazi zokudla okunempilo azange zikunake.

Izici Ezithinta Ukudla Kwabesifazane

Iqiniso lokuthi bonke abantu abafani libaluleke kakhulu kunakuqala ezindabeni zokondleka kwabesifazane. Abesifazane abasebasha abangenazo izinkinga zempilo futhi abaphila impilo esebenzayo badinga ukudla okujwayelekile okunomsoco. Ngemuva kweminyaka engama-30, idinga ukulungiswa. Futhi eminyakeni engu-50-55, kubaluleke kakhulu ukulandela ngokuqinile izincomo zodokotela, ngaphandle noma ukwengeza imikhiqizo ethile. Ngakho-ke, ngeke kwenzeke kuphela ukugwema ukuthuthukiswa kwezifo eziningi, kodwa futhi nokwandisa impilo yakho.

Iqembu elihlukile lakhiwa ngabesifazane abakhulelwe. Lapho bebheka indlela abadla ngayo, kufanele bangakhathaleli nje kuphela impilo yabo, kepha futhi nokunakekela impilo yezingane zabo zesikhathi esizayo.

Ukudla kwabesifazane abangaphezu kweminyaka engama-30

UClinical Medicine uProfesa Pamela Peak wase-University of Maryland School of Medicine, e-USA, ophinde abe ngumbhali wencwadi ethengwa kakhulu “Fight Amafutha Ngemuva 40”(“ Fighting Overweight After 40 ”) uthi:“ Abesifazane bakhethekile. Ngakho-ke, badinga ukudla okhethekile okuzobavumela ukuthi babe namandla njalo futhi bagxile. Lokhu ikakhulukazi uma sebewelile umugqa weminyaka engama-30! ”Ubuye futhi anikeze nohlu lokudla okufanele kube ekudleni kwabesifazane okungenani amahlandla ambalwa ngesonto. Kubandakanya:

• Okusanhlamvu - irayisi elinsundu, isinkwa esigcwele okusanhlamvu, imikhiqizo kafulawa webhali. Zicebile ku-fiber, ngakho zihlanza ngokuphelele umzimba futhi zithuthukise ukugaya.
• Ukudla okuqukethe i-folic acid izithelo ezisawolintshi, i-asparagus, okusanhlamvu kanye nemifino. Zilungele inhliziyo.
• Ijusi le-Cranberry ne-cranberry. Ama-proanthocyanidins aqukethe ukuvimbela ukuthuthukiswa kwezifo zomgudu wokuchama kanye nesistimu yenhliziyo.
• Amanzi. Kuyasiza kunoma yimuphi ubudala. UPamela Peak uncoma ukuphuza okungenani izingilazi eziyi-8-10 ngosuku. Phakathi kwezinye izinto, lokhu kuzolungisa ukugaya futhi kuvuselele umzimba.
• Amantongomane. Ingumthombo omuhle kakhulu wamaprotheni, i-calcium, i-phosphorus, i-zinc, i-selenium, ithusi, i-folate, namavithamini E no-A. Ukusetshenziswa kwamantongomane njalo kuzosiza ukwehlisa i-cholesterol egazini futhi kuthuthukise nokusebenza kwengqondo.
• Imifino enamahlamvu aluhlaza - zonke izinhlobo ze-kale, i-watercress, isipinashi. Ziqukethe i-fiber, i-carotenoids, i-vitamin C ne-folic acid. Basiza ukulwa nengcindezi futhi baba nomthelela omuhle ohlelweni lwezinzwa.
• Imikhiqizo enevithamini C. Izithelo zesitrus, ama-strawberry, upelepele wensimbi, iklabishi, utamatisi, i-kiwi. Lawa ama-antioxidants emvelo anciphisa ingozi yokuthuthukisa isifo senhliziyo.
• Ukudla okune-ayoni - isibindi senkomo, amabhilikosi omisiwe, amantongomane, ummbila, isipinashi. Basiza ukuthuthukisa ukujikeleza kwegazi, bandise i-hemoglobin, ngaleyo ndlela baqinise amasosha omzimba, futhi bazinzise umjikelezo wokuya esikhathini.
• Ukudla okucebile nge-calcium - imikhiqizo yobisi enekhalori ephansi, imifino enamaqabunga aluhlaza. Ukuwadla kusiza ukugcina amathambo akho ephilile.
• Inhlanzi nokudla kwasolwandle. Bacebile nge-iodine, i-fluorine, i-phosphorus, i-manganese nezinye izinto eziwusizo ezithuthukisa imetabolism, ukujwayela ukusebenza kobuchopho futhi kube nomthelela omuhle empilweni yabesifazane.

Ukudla kwabesifazane abakhulelwe

Ukuba sesimweni esithakazelisayo, owesifazane kufanele adle kahle, adle inani elanele lamaprotheni, amafutha anempilo (amantongomane, inhlanzi, imikhiqizo yobisi) nama-carbohydrate (kungcono ukukhetha okusanhlamvu, amazambane, okusanhlamvu kanye nokusanhlamvu). Lokhu kuzokuvumela ukuthi ugcine impilo enhle kakhulu futhi ubelethe ingane enempilo.

Ukuphela kwento ukuthi ngalesi sikhathi kubalulekile ukuqinisekisa ukuthi ukudla okhethekile nakho kukhona ekudleni:

Amaqanda. Ziqukethe amaprotheni kanye ne-omega-3 fatty acids, ingane engakazalwa edinga kakhulu.

Uhlobo lwenhlanzi. Amaprotheni amaningi kanye ne-omega-3 fatty acids. Kunomphumela omuhle ekuthuthukiseni isimiso sezinzwa kanye nombono ku-fetus.

Ama-walnuts. Qinisekisa ukubangeza ekudleni kwakho uma ungathandi amaqanda nezinhlanzi ezibomvu. Banomphumela ofanayo emzimbeni.

I-yogurt. Ingumthombo we-calcium namaprotheni.

Ingulube yenkomo noma inyama yenkomo. Inyama engenamafutha ibuye inothise umzimba ngamaprotheni.

Izithelo nemifino. Leli yinqolobane yamavithamini nezakhi zomzimba, ngayinye edingekayo kumama okhulelwe.

Imidumba. Kungumthombo we-fiber namaprotheni.

Izinhlamvu. Ziqukethe amavithamini B, i-iron ne-carbohydrate. Ngokuzisebenzisa, ungasusa izinkinga zokugaya ukudla futhi uqinisekise impilo nempilo yakho neyengane yakho engakazalwa.

Amabhilikosi omisiwe nama-apula. Lokhu kuyimithombo yensimbi, ukungabi bikho kwayo emzimbeni womama ngesikhathi sokukhulelwa kungadala i-hemoglobin ephansi, noma i-anemia, enganeni ngemuva kokuzalwa.

Ukudla kwabesifazane ngemuva kwama-55

Ukuntuleka kwe-estrogen ne-calcium, ukuya esikhathini kanye nezinkinga ngesimiso senhliziyo nemithambo yegazi kushiya uphawu lwazo ekudleni kowesifazane kule minyaka. Ukuze unciphise umthelela wabo omubi, kuyadingeka ukwandisa ukusetshenziswa kwezithelo, imifino, imikhiqizo yobisi, okusanhlamvu, amantongomane, okusanhlamvu nezinhlanzi ngalesi sikhathi. Ngale ndlela unganciphisa ingozi yokuthola izifo futhi uthuthukise izinga lempilo yakho.

Yini enye elungele abesifazane

Noma ngabe uneminyaka emingaki nesimo somzimba, abamele i-athikili enhle kufanele basebenzise:

Ushokoledi omnyama. Kuzokusiza ukuthi ulwe nengcindezi futhi uhlale ujabule ngaso sonke isikhathi.

Ukwatapheya. Lesi sithelo siyakwazi ukuvimbela ukukhuluphala ngokweqile.

Ubisi. Ngokuyidla, akudingeki ukhathazeke ngempilo yethambo.

Ama-apula. Zithuthukisa amasosha omzimba ngenxa yokuqukethwe yensimbi.

I-broccoli. Iqukethe uvithamini C, lapho ukukhiqizwa kwe-collagen emzimbeni kuncike khona. Futhi lokhu ubuhle nokunwebeka kwesikhumba.

Um-alimondi. Iqukethe ama-antioxidants, i-vitamin E ne-magnesium. Impilo yesikhumba futhi, njengoba izifundo zakamuva zibonisile, ukulala okunempilo kuncike kuzo.

Ugaliki. Yehlisa ingozi yokuthola isifo senhliziyo nemithambo yegazi.

Ithena. Ithuthukisa ukugaya futhi ivimbele ukuthuthukiswa kwegazi.

Itiye eliluhlaza. Iqukethe ama-antioxidants anciphisa ubungozi bomdlavuza kanye namazinga aphansi we-cholesterol egazini.

Iyiphi enye indlela yokulondoloza impilo nobuhle?

• Funda ukugwema ukucindezeleka. Lokhu kuzogcina impilo yezinhlelo zezinzwa nezenhliziyo.
• Zivocavoce. Ukuvivinya umzimba njalo kwenza abesifazane babukeke bebahle futhi bejabule.
• Nakekela ikhwalithi yokulala. Ukushoda kwayo kuthinta kabi impilo, futhi ikakhulukazi isikhumba.
• Ungakuhlukumezi ukudla okunosawoti, okunamafutha, okubhemayo nokungenampilo. Ikhuthaza ukuthuthukiswa komfutho wegazi ophezulu futhi iphazamise ukumuncwa kwamavithamini.
• Nciphisa ukusetshenziswa kotshwala. Okuhlukile kungenziwa ngewayini elibomvu.
• Yeka ukubhema.

Futhi ekugcineni, funda ukujabulela impilo. Ososayensi bathi ikhwalithi yayo incike ekugcineni kwalesi seluleko!