Kuvela ukuthi akukhona kuphela ukwelashwa kwamahomoni okusiza ukubhekana nezimpawu zokunqamuka kokuya esikhathini, kepha ukudla okuthile kuzosiza ukudlula kulesi sikhathi esinzima empilweni yabo bonke abesifazane.
menopause - hhayi isikhathi esimnandi kakhulu empilweni yabo bonke abesifazane. Eminyakeni engaba ngu-50, owesifazane uqedele ngokuphelele umsebenzi we-hormonal wama-ovari, okuholela emiphumeleni emibi eminingi. Ukushisa okushisayo, ukuqwasha nokuguquguquka kwemizwelo, ukudangala kanye nezinkinga empilweni esondelene. Kodwa kukhona i-HRT - i-hormone replacement therapy, esiza umzimba wesifazane ukuba ubhekane nawo.
Sisanda kubona ukuthi, ngenxa yokusebenza kanzima, umlingisi oneminyaka engu-41 ubudala u-Angelina Jolie wabhekana nezinkinga ezingokomzwelo isikhathi esingaphezu konyaka, okungathinta ubudlelwano nomyeni wakhe. Ngemuva kokuhlinzwa ukuze kususwe ama-ovari, umdlali wasemuva kwakudingeka ukuthi enze inkambo yokwelashwa okwesekayo kwama-hormone, ngoba wayenokuya esikhathini ngaphambi kwesikhathi.
Ukuze bazikhethele indlela yokwelashwa kwezidakamizwa, abesifazane badinga ukubonana nodokotela futhi badlulise inani elithile lokuhlolwa, kepha kuvela ukuthi kukhona enye indlela yokwelapha yokunqamuka kokuya esikhathini. USophie Manolas, isazi esidumile sokudla, ubhale incwadi ngokudla okungenza kalula indlela yakho ngokusebenzisa ukushaqeka kwama-hormonal aphakathi.
USophie ufunda ngokucophelela izindlela okusetshenziswa ngazo ukudla njengomuthi futhi ahlole nezinkinga zezempilo zabesifazane.
Isazi sokudla okunempilo kanye nomlobi weThe Essential Edible Pharmacy.
Amakhasimende ami amaningi anelisekile afakazela amandla okudla, ikakhulukazi uma kukhulunywa ngokulawula izimpawu zokuya esikhathini.
USophie uthi uma unamathela eselulekweni sakhe futhi udle ukudla okunhlobonhlobo okusha, okunempilo nokwendalo, ungakwazi "ukubhukuda" ngokunqamuka kokuya esikhathini kalula futhi kalula.
Ukukhathazeka nokushintsha kwemizwelo
Ngesikhathi sokunqamuka kokuya esikhathini, yisikhathi sokudla ukudla okunamafutha amaningi. Ukudla okunamafutha amancane kuyisitha sakho esibi kakhulu uma ujwayele ukushintsha kwemizwelo nokuhlaselwa ukukhathazeka.
Imithi yokudla: uwoyela kakhukhunathi nama-beet
Amafutha anempilo abalulekile ekugcineni ukusebenza kobuchopho nokunciphisa ukukhathazeka, ngakho-ke ungagcini ekudleni kwakho uwoyela kakhukhunathi. Isipuni esisenkomishini yetiye yamakhambi sithambisa ngokumangalisayo futhi singasiza ekulweni nezinye izimpawu eziningi zokunqamuka kokuya esikhathini. Uwoyela kakhukhunathi usiza ukushisa amanoni, ikakhulukazi amafutha ayingozi kakhulu futhi angajabulisi - esiswini, angavela ebudaleni obuphakathi. Iphinde ibe isibulala-fungal, antibacterial kanye ne-antiviral, okuyenza isithambisi esihle ngesikhathi sokunqamuka kokuya esikhathini. Zama ukusebenzisa uwoyela kakhukhunathi ngaphansi kokhilimu wakho wansuku zonke. Uma ungenawo uwoyela kakhukhunathi wezandla zakho, yiya kumafutha omnqumo noma ukudla okunamafutha kakhulu njengamantongomane nembewu. Ama-carbohydrate ayinkimbinkimbi ngendlela yemifino yezimpande njengama-beet, ama-parsnips, namazambane nakho kuzosiza ekunciphiseni ukucindezeleka nokukhathazeka futhi kuthuthukise ukusebenza kobuchopho. Ama-beet aluhlaza nawo avimbela umdlavuza, futhi ucwaningo oluningi lukhombisa ukuthi ziyasiza ekuvikeleni umdlavuza we-pancreatic, webele nowendlala yesinye. Ama-beet aluhlaza abuye abe novithamini C omningi, i-fiber, i-potassium, i-manganese ne-vitamin B9 futhi ayasiza ekuhlanzeni isibindi.
Ukudla okunomsoco kwesikhumba nezinwele ezomile
Ngesikhathi sokunqamuka kokuya esikhathini, kuvela izimpawu ezingathandeki njengesikhumba esilumayo, ukoma nezinwele ezinciphile.
Imithi yokudla: isithombo
Le mifino inamandla ngenxa yokuqukethwe kwayo kwe-silica (silicon). Le minerali isiza ekukhiqizeni i-collagen, ebalulekile ezinweleni, isikhumba nezinzipho ezinempilo. I-Radishes nayo icebile ku-vitamin C, okwandisa ukukhiqizwa kwe-collagen, welapha isikhumba esivuthayo futhi ikhuthaze ukuvuselelwa kwamangqamuzana esikhumba.
Ama-Radishes aphezulu ku-beta-carotene, okuwumthombo omuhle kakhulu wezempilo yamehlo, ukusebenza komzimba kanye nesikhumba esikhanyayo.
Ukushisa okushisayo (isiyezi, ukugodola, ukuhlaselwa isicanucanu, ukushaya kwenhliziyo nokukhathazeka)
Lapho amazinga akho e-estrogen ehla, ubuchopho bakho buzabalazela ukulawula ukushisa komzimba wakho futhi kwesinye isikhathi kwehluleke, kubangele ukushisa okushisayo nokubandayo ebusuku.
Imithi yokudla: amakhambi nembewu
Azikho neze izifo ezingasizi ukubhekana nazo ngemithamo yansuku zonke yemifino. Elinye lamaphoyinti abaluleke kakhulu ekudleni kweklayenti ngalinye lami, kungakhathalekile isigaba salo sempilo, ukukhulisa inani lemifino ekudleni.
Lesi seluleko sisuselwa kusayensi enzima - imifino enjengesipinashi nama-kale igcwele izakhamzimba futhi inikezela ngesisekelo se-bioactive esinamandla kakhulu sanoma yikuphi ukudla okunomsoco.
Okuqukethwe kwabo kwe-fiber kudlala indima enkulu ekulweni nokushisa okushisayo kanye nokugodola ebusuku. I-Fibre isiza ukondla amabhaktheriya alusizo, igcina amathumbu enempilo ukuze yephule izakhi kahle, igcine uhlelo lokugaya ukudla.
Lapho uthenga imifino, khetha ukudla okukhanyayo, okusha, nokunoshukela. Amaqabunga avilaphayo aqala uketshezi futhi aqukethe amazinga amaningi aphezulu ama-antioxidants nezakhi zomzimba.
Imifino ebabayo efana ne-arugula ne-chicory inikela ngenkuthalo kunqubo yokuxoshwa kwesibindi. Lezi zitshalo zandisa ukukhiqizwa kwe-asidi esiswini, esiza ekugayeni ukudla.
Imifino isiza futhi ukulwa nomdlavuza wezitho zokuzala ezifana nomlomo wesibeletho, amaqanda, isifuba nomdlavuza wendlala yabesilisa.
Ama-phytoestrogens atholakala embewini yefilakisi, imbewu yesesame, i-broccoli, kanye neklabishi kusiza ekunciphiseni izimpawu zokuya esikhathini ngoba ziyefana nama-estrogen omzimba. Ngakho-ke, lokhu kudla kunciphisa ukukhanya okushisayo. Ama-flaxseeds futhi anenzuzo eyengeziwe yokuba phezulu kuma-omega-3 fatty acids, asiza ubuchopho ukuthi busebenze kahle kakhulu, bavikele inhliziyo, futhi balawule amazinga e-cholesterol ukuqeda ukukhathazeka nokudangala. Futhi, ukuze ugcine isibindi sakho "sihlanzekile", kufanelekile ukunciphisa ukusetshenziswa kotshwala: iziqongo zehomoni zizohamba zibe lula kakhulu uma ungaphuzi nhlobo. Phuza amanzi alula ukusiza isibindi sakho.
Ukuqinisa amathambo
I-osteoporosis ijwayelekile ngemuva kokuyeka ukuya esikhathini, ngakho-ke kubalulekile ukunakekela impilo yakho yamathambo ukuvimbela ukonakala kwethambo kamuva empilweni.
Imithi Yokudla: Imbewu yeSesame
Imbewu yeSesame iyindlela enhle yokugcina amathambo aphilile (ikakhulukazi uma ehlangene nemifino) futhi angasiza ekuvimbeleni i-osteoporosis ngenxa yenani layo elinomusa le-calcium elula kalula. Fafaza imbewu yesame kumasaladi, izimpahla ezibhakiwe nemifino ephekiwe.
Vimbela ukuzuza kwesisindo
Izinguquko zeHormonal zisho ukuthi amakhilogremu angeziwe angavela ndawo, ikakhulukazi esiswini.
Imithi Yezokudla: Isinamoni ne-Avocado
ICinnamon ingasiza ekwehliseni ukumelana ne-insulin, isimo esivamile lapho amaseli eyeka ukulalela i-hormone insulin, okuholela ekukhuleni kwesisindo nasengozini eyengeziwe yesifo sikashukela.
Ukudla ukwatapheya kungakusiza uzizwe ugcwele isikhathi eside, okungasiza ukunqanda izifiso zakho zokudla okunoshukela ophezulu. Ngiphinde ngincome ukwatapheya kulabo abanenkinga yokulawulwa kwamahomoni, ngoba aqukethe amafutha abalulekile ekukhiqizeni ama-hormone ezocansi kanye nokuzala kwabesilisa nabesifazane. Ukwatapheya uqukethe novithamini C, amavithamini B, E, ne-potassium. Ngokufaka njalo lesi sithelo ekudleni kwakho, ungathuthukisa isikhumba sakho, ulawule umfutho wegazi futhi wehlise ukuvuvukala.
Ulale kahle ebusuku
Inkinga evamile ngesikhathi sokunqamuka kokuya esikhathini ukuzizwa ukhathele emini, ukuvuka ekuseni kakhulu nokuqwasha. IMagnesium ingumsizi ongcono kunabo bonke ekulweleni ukulala kahle.
Ukudla kwemithi: imidumba nama-cherries
Imifino, izinkukhu, udali nobhontshisi.
Amachickpeas ahlanganisa iprotheni ebalulekile esuselwa ezitshalweni enamanani aphezulu e-fiber nama-carbohydrate. Amaprotheni abo asiza ukugcina ubukhulu bemisipha, kukwenza uzizwe ugcwele, futhi kuqinise isikhumba sakho nezinwele. Umkhiqizo uzosiza ukukhipha umzimba emzimbeni futhi uqale inqubo yokuhlanza umgudu wamathumbu, kanye "nokuphakela" amabhaktheriya alusizo. Ama-carbohydrate afaka isandla ekusebenzeni okuhle kobuchopho. Ubhontshisi futhi usebenza njengomshanelo wamathumbu, uhlanza umgudu wokugaya ukudla futhi usiza ukususa ubuthi.
AmaCherries, okwamanje, ane-antioxidant ebalulekile, i-melatonin, edlala indima ebalulekile ekulawuleni imijikelezo yokulala / yokuvuka.
Ithathwe kuThe Perfect Edible Pharmacy: Ungaziphilisa Kanjani ku-Inside Out nguSophie Manolas.