Ukudla okunempilo kubaluleke kakhulu kuwo wonke umuntu, futhi kungaba kuhle ukuqonda ukuthi yini okufanele uyibeke epuletini lakho. Kowesifazane, kuyadingeka ukugcina ibhalansi enjalo yamavithamini namaminerali ukuze isimiso se-hormonal sihlelekile, futhi isisindo asizuzwa ngesivinini esisheshayo.
oatmeal
Akuwona umqondo omubi ukuqala usuku lwakho ngepuleti le-oatmeal porridge. I-Oatmeal inothile ngezakhi ezisiza inhliziyo ukuthi isebenze ngendlela efanele, ithuthukise ukusebenza kwepheshana lesisu, nokwenza umfutho wegazi ube ojwayelekile. I-Oatmeal inothile nge-vitamin B6, eyenza isimo sengqondo sijwayelekile ngesikhathi se-PMS. Ukwakhiwa kwe-oatmeal kuhlanganisa i-folic acid. Kubalulekile kuwo wonke umuntu wesifazane ngesikhathi sokukhulelwa, esigabeni sokuwulungiselela nangemva kokuzalwa komntwana.
Uhlobo lwenhlanzi
Izinhlanzi ezibomvu zicebile ku-Omega-3 fatty acids, ezithuthukisa isimo sengqondo futhi zinciphise amazinga okucindezeleka. I-Salmon nayo inothile ngensimbi, ukuntuleka kwayo okuthinta kakhulu isifiso esinempilo sawo wonke umuntu. Izinhlanzi ezibomvu ziyingxenye yemikhiqizo yokudla, futhi isisindo esivamile sibaluleke kakhulu ukuzethemba kowesifazane.
Imbewu yefilakisi
Imbewu yefilakisi nayo ingumthombo we-Omega-3 fatty acids, evimbela umdlavuza webele, izifo zesimiso senhliziyo. I-Flax nayo inezindawo zokulwa nokuvuvukala, isiza ukugaya, inciphisa umthwalo esiswini. Ungasebenzisa imbewu ngokuyixuba nama-smoothies noma uwafake ephalishini olithandayo.
Isipinashi
Isipinashi siqukethe inani elikhulu lamaminerali namavithamini, kuhlanganise ne-magnesium. Inciphisa ubuhlungu ngesikhathi se-PMS, inciphisa ukuzwela kwezinhlayiya ze-mammary, ijwayele umsebenzi we-gastrointestinal tract, futhi ithuthukise kakhulu isimo sengqondo futhi ithobise imizwa evuthayo.
utamatisi
Utamatisi unombala obomvu ngenxa ye-pigment yemvelo ye-lycopene, ebuye ibe nomthelela omuhle emoyeni nasenhlalakahleni yowesifazane. Ososayensi bathi i-lycopene ivimbela umdlavuza wamabele futhi ithuthukisa ukusebenza kwenhliziyo nemithambo yegazi.
I-cranberry
Njengotamatisi, ama-cranberries anciphisa ingozi yezifo zenhliziyo futhi aqedele amathuba okuba nomdlavuza webele. Futhi, ama-cranberries ayithuluzi elihle lokuvimbela kanye nokwelashwa okwengeziwe kwezifo zesistimu ye-genitourinary.
Ama-Walnuts
Izazi zokudla okunomsoco zikholelwa ukuthi ama-walnuts adlala indima ebalulekile ekunciphiseni ingozi ye-anemia yokuntuleka kwensimbi. Ngenxa yokuqukethwe kwamafutha acid, ama-antioxidants nama-phytosterols kuwo, ama-walnuts athuthukisa impilo yamathambo, avimbele ukuthuthukiswa kwe-arthritis nokucindezeleka kwenkathi. Amantongomane acebile nge-calcium, i-magnesium ne-folic acid.
Ubisi
Ukushoda kweCalcium ambala muntu, ikakhulukazi abesifazane, ngakho-ke ubisi luyimpoqo ekudleni komunye nomunye wabo kunoma yisiphi isikhathi. Ngokuhambisana nokukhanya kwelanga, ubisi luyindlela engcono kakhulu yokuvimbela i-osteoporosis. Kubuye kube ingxenye eyengeziwe yamaprotheni, esiza ekulweni nesisindo esiningi.