Zvese zvirevo zvakanyorwa nezve musiyano wakakosha mukuona kwezvinhu zvakafanana nevarume nevakadzi. Nekudaro, mutsauko wezvikafu hauna kumbobvira wakurukurwa kusvika zvino. Asi hazvina maturo, nekuti vamiririri vevakadzi nevarume vanosiyaniswa kwete chete neyekutanga uye sekondari hunhu hunhu, asiwo nehurmone system uye genetics. Nekuda kweizvozvo, vakadzi vanotambura nezvimwe zvirwere, nepo varume - vamwe.
Uye zvakare, kushanda kwenhengo dzemunhu uye masisitimu mune varume nevakadzi kunoitwa nenzira dzakasiyana. Iko kusimba uye misimboti yebasa ravo inoraira izvo zvinodikanwa zvevhitamini nemaminerari.
Nutrition uye mukadzi
Kuwedzera kwemanzwiro, kutora kunetseka kwevamwe uye matambudziko uye kumhanya-mhanya kwehupenyu hwazvino kwakasiya mucherechedzo pahutano hwemukadzi wepakati. Sezvo vakava nekumufarira, vesaenzi vakaona rondedzero yezvirwere zvakakurumbira zvinotambudzwa nevakadzi. Nzvimbo dzekutungamira mairi dzinobatwa nechirwere cheshuga, gomarara uye nezvirwere zvemoyo, kunyanya hosha yeropa.
Kubva pane idzi data, kudya kwakakwana kwevakadzi kwakagadzirwa. Inosanganisira yakaoma yezvigadzirwa zvinokutendera kuti ufumise muviri nezvinhu zvinogona kudzivirira kukura kweizvi nezvimwe zvirwere uye kuwedzera kusadzivirirwa.
Pamwe neichi, chakakodzera nzvimbo mune chikafu ichi chinopihwa kune macalorie nyaya. Asi iyo poindi pano haisi zvakanyanya mune mamiriro ehutano hwemukadzi sekuchishuwo chake chisina kudzorwa chekuve mutete uye akanaka. Nutritionists vakatadza kuzvisiya.
Zviitiko Zvinokanganisa Kudya Kwevakadzi
Chokwadi chekuti vanhu vese vakasiyana chakanyanya kukosha kupfuura nakare kose munyaya dzekudya kwevakadzi. Vakadzi vechidiki vasina matambudziko ehutano uye vanorarama hupenyu hunoshingaira vanoda chikafu chinovaka muviri. Pashure pemakore 30, inoda kugadziriswa. Uye pamakore 50-55, zvakakosha kuti unyatsotevera kurudziro yevanachiremba, kusasanganisa kana kuwedzera zvimwe zvigadzirwa. Nokudaro, zvichave zvichiita kwete kungodzivisa kukura kwezvirwere zvakawanda, asiwo kuwedzera hupenyu hwako.
Boka rakazvimiririra rinoumbwa nevakadzi vane nhumbu. Kana vachifunga nezvechikafu chavo, havafanirwe kungotarisira hutano hwavo chete, asiwo hutano hwevacheche vavo mune ramangwana.
Chikafu chevakadzi vanopfuura makumi matatu
Clinical Medicine Muzvinafundo Pamela Peak weYunivhesiti yeMaryland Chikoro cheMishonga, USA, anova zvakare munyori webhuku rinotengesa zvakanyanya “Rwisa Mafuta Mushure memakumi mana"(" Kurwisa Kuwedzeredza Mushure memakumi mana ") inoti:" Vakadzi vanokosha. Naizvozvo, ivo vanoda chikafu chakakosha chinovatendera kuti vagare vaine simba uye vakaomarara. Zvikuru zvakadaro kana ivo vakatodarika iyo 40-gore mucherechedzo! ”Anopawo runyorwa rwezvikafu zvinofanirwa kunge zviri muchikafu chevakadzi kanokwana kakati pasvondo. Yaisanganisira:
- Zviyo - mupunga wakasviba, chingwa chezviyo, zvigadzirwa zvehupfu hwebhari. Ivo vakapfuma mufiber, saka vanochenesa muviri zvakakwana uye vanovandudza kugaya.
- Chikafu chine folic acid michero yemucitrus, asparagus, zviyo uye nyemba. Izvo zvakanaka kune moyo.
- Cranberry uye cranberry muto. Iyo proanthocyanidins yainayo inodzivirira kukura kwehosha yeurinary turakiti uye nemoyo system.
- Mvura. Inobatsira chero pazera. Pamela Peak anokurudzira kunwa angangoita magirazi 8-10 pazuva. Pakati pezvimwe zvinhu, izvi zvinomisa kugaya uye kugadzirisa muviri.
- Nuts. Icho chinhu chakanakisa sosi yeprotein, calcium, phosphorus, zinc, selenium, mhangura, folate, uye mavitamini E uye A. Kugara uchidya nzungu kunobatsira kudzikisa ropa reropa cholesterol nekuvandudza kushanda kwehuropi.
- Miti yakasvibira yemashizha - ese marudzi ekare, watercress, sipinashi. Izvo zvine fiber, carotenoids, vitamini C uye folic acid. Ivo vanobatsira kurwisa kushushikana uye kuva nemhedzisiro inobatsira pasisitimu yetsinga.
- Zvigadzirwa zvine vhitamini C. Michero yeCitrus, mastrawberry, bhero mhiripiri, kabichi, madomasi, kiwi. Aya ndiwo echisikigo antioxidants ayo anoderedza njodzi yekuvandudza chirwere chemwoyo.
- Chikafu chine iron - chiropa chemombe, maapurikoti akaomeswa, nzungu, chibage, sipinashi. Dzinobatsira kuvandudza kutenderera kweropa, kuwedzera hemoglobin, nekudaro inowedzera hutachiona, uye kugadzikana kwekuenda kumwedzi.
- Calcium-rich foods - low-calorie dairy products, green mashizha miriwo. Kuadya kunobatsira kuti mapfupa ako ave neutano hwakanaka.
- Hove uye hove. Ivo vakapfuma iodine, fluorine, phosphorus, manganese uye zvimwe zvinhu zvinobatsira izvo zvinovandudza metabolism, zvinomisikidza kushanda kwehuropi uye zvine pundutso pahutano hwevakadzi.
Chikafu chevakadzi vane nhumbu
Kuva munzvimbo inofadza, mukadzi anofanira kudya zvakanaka, achidya zvakakwana mapuroteni, mafuta ane utano (nzungu, hove, zvigadzirwa zvemukaka) uye makabhohaidhiretsi (zviri nani kupa zviyo, mbatatisi, nyemba uye zviyo). Izvi zvinokutendera kuti uchengetedze hutano hwakanaka uye ubereke mwana ane hutano.
Chinhu chega icho panguva ino chakakosha kuve nechokwadi chekuti chikafu chakakosha chiripowo mukudya:
Mazai. Iwo ane protein uye omega-3 fatty acids, ayo mwana asati azvarwa anoda zvakanyanya.
Salmoni. Yakakwirira mumapuroteni uye omega-3 fatty acids. Iyo ine mhedzisiro yakanaka mukuvandudzwa kweiyo nervous system uye chiono mumucheche.
Walnuts. Ive neshuwa yekuwedzera iwo kuchikafu chako kana iwe usingade mazai nehove tsvuku. Vane maitiro akafanana pamuviri.
Yogati. Iyo inopa calcium uye mapuroteni.
Tsamira nyama yenguruve kana nyama yemombe. Nyama yakasendama inowedzerawo muviri neprotein.
Zvibereko nemiriwo. Iyi imba yekuchengetera mavitamini uye zvinovaka muviri, imwe neimwe yazvo inodikanwa kuna amai vanotarisira.
Mbesa. Iyo sosi ye fiber uye protein.
Zviyo. Iwo ane B mavitamini, iron uye makabhohaidhiretsi. Nekuzvidya, iwe unogona kubvisa matambudziko ekugaya uye nekuona hutano uye kugara zvakanaka iwe pamwe nemwana wako asati azvarwa.
Maapurikoti akaomeswa nemaapuro. Aya ndiwo manyuko esimbi, kushayikwa kuri mumuviri waamai panguva yekuzvitakura kunogona kukonzera yakaderera hemoglobin, kana kupererwa neropa, mumwana mushure mekuzvarwa.
Chikafu chevakadzi mushure memakumi mashanu nemashanu
Kushaikwa kweesrogen uye calcium, kuenda kumwedzi uye matambudziko nemoyo wemoyo system vanosiya chiratidzo chavo pakudya kwemukadzi pazera iri. Kuti uderedze kukanganisa kwavo kwakashata, zvakakosha kuwedzera kushandiswa kwemichero, miriwo, zvigadzirwa zvemukaka, zviyo, nzungu, marimu nehove panguva ino. Nenzira iyi unogona kuderedza njodzi yekuvandudza zvirwere uye kugadzirisa hupenyu hwako.
Chii chimwe chakanakira vakadzi
Zvisinei nezera uye chimiro chemuviri, vamiririri veyakanaka nyaya vanofanirwa kushandisa:
Chokoreti yakasviba. Ichakubatsira iwe kurwisa kusagadzikana uye kugara mune yakanaka mood nguva dzese.
Avocado. Chibereko ichi chinokwanisa kudzivirira kufutisa.
Mukaka. Nekuishandisa, haufanire kunetseka nezvehutano hwepfupa.
Maapuro. Ivo vanowedzera hutachiona nekuda kwesimbi yavo yezvinhu.
Broccoli. Iine vhitamini C, panogadzirwa kugadzirwa kwecollagen mumuviri. Uye uku ndiko kunaka uye kusimba kweganda.
Almond. Iine antioxidants, vitamini E uye magnesium. Utano hweganda uye, sekuratidzwa kwazvino kuitwa, kurara kwakanaka kunoenderana navo.
Garlic. Iyo inoderedza njodzi yekuvandudza chirwere chemwoyo.
Prunes. Iyo inovandudza kugaya uye inodzivirira kukura kweanemia.
Green tii. Iine antioxidants iyo inoderedza njodzi yekenza uye kudzikira kweropa cholesterol mwero.
Ndezvipi zvimwe zvekuchengetedza hutano uye runako?
- Dzidza kudzivisa kunetseka. Izvi zvinochengetedza hutano hwemitsipa uye yemoyo masystem.
- Ita kuti zviite. Kugara uchirovedza muviri kunoita kuti vakadzi vatarisike vakanaka uye vafare.
- Tora hanya nehunhu hwekurara. Kushomeka kwayo kunokanganisa hutano, uye ganda kunyanya.
- Usashandise zvine munyu, zvine mafuta, zvinoputa uye zvisina hutano chikafu. Inosimudzira kukura kwehypertension uye inokanganisa kumakwa kwevhitamini.
- Deredza kunwa doro. Kusarudzika kunogona kuitirwa waini tsvuku.
- Regedza kusvuta.
Uye pakupedzisira, dzidza kunakidzwa noupenyu. Masayendisiti anoti kunaka kwayo kunoenderana nekuteerera kwezano iri!