Chakudya cha akazi

Zolemba zonse zalembedwa zakusiyana kwakukulu pakuwona kwa zinthu zomwezo amuna ndi akazi. Komabe, kusiyana kwa zakudya sikunakambidwepo mpaka pano. Koma pachabe, chifukwa oimira amuna ndi akazi onse samasiyanitsidwa ndi machitidwe oyambira komanso achiwiri ogonana, komanso machitidwe a mahomoni ndi majini. Zotsatira zake, azimayi amadwala matenda ena, pomwe amuna - ena.

Kuphatikiza apo, magwiridwe antchito amthupi ndi ziwalo mwa amuna ndi akazi amachitika m'njira zosiyanasiyana. Mphamvu ndi mfundo za ntchito yawo zimalimbikitsa zosowa za mavitamini ndi mchere.

Zakudya zopatsa thanzi komanso jenda

Kutengeka kwakukulu, kutenga nkhawa ndi mavuto a anthu ena komanso kuthamanga kwa moyo wamakono kwasiya gawo lawo paumoyo wa mayi wamba. Atakhala ndi chidwi ndi iye, asayansi apeza mndandanda wa matenda otchuka kwambiri omwe amayi amadwala. Maudindo otsogola mmenemo amakhala ndi matenda ashuga, khansa ndi matenda amtima, makamaka matenda oopsa.

Kuchokera pazidziwitso izi, chakudya choyenera cha amayi chinapangidwa. Zimaphatikizapo zinthu zovuta zomwe zimakupatsani mwayi wolemeretsa thupi ndi zinthu zomwe zingalepheretse kukula kwa matenda awa ndi ena ndikuwonjezera chitetezo chokwanira.

Kuphatikiza apo, malo oyenera pachakudya ichi amaperekedwa pazovuta za kalori. Koma mfundoyi sikuti imakhudza thanzi la mayiyu koma chifukwa chofuna kukhala wochepa thupi komanso wokongola. Akatswiri azaumoyo sakanatha kunyalanyaza izi.

Zinthu Zomwe Zimakhudza Zakudya za Akazi

Chowonadi chakuti anthu onse ndi osiyana ndi chofunikira kwambiri kuposa kale pankhani ya zakudya za amayi. Atsikana omwe alibe thanzi labwino komanso kukhala ndi moyo wathanzi amafunikira zakudya zopatsa thanzi wamba. Pambuyo pa zaka 30, iyenera kusinthidwa. Ndipo pazaka 50-55, ndikofunikira kwambiri kutsatira mosamalitsa malangizo a madokotala, osaphatikiza kapena kuwonjezera zinthu zina. Choncho, zidzatheka osati kupewa chitukuko cha matenda ambiri, komanso kutalikitsa moyo wanu.

Gulu lapadera limapangidwa ndi amayi apakati. Poganizira zakudya zawo, ayenera kusamalira thanzi lawo komanso thanzi la ana awo amtsogolo.

Chakudya cha azimayi opitilira 30

Clinical Medicine Pulofesa Pamela Peak wa pa Yunivesite ya Maryland School of Medicine, USA, yemwenso ndi wolemba buku logulitsidwa kwambiri “Limbani Mafuta Pambuyo pa 40”(“ Kulimbana ndi Kunenepa Patatha Zaka 40 ”) akuti:“ Akazi ndi apadera. Chifukwa chake, amafunikira chakudya chapadera chomwe chidzawathandize kuti azikhala olimba komanso okhazikika. Makamaka ngati adutsa kale zaka 30! ”Amaperekanso mndandanda wazakudya zomwe zimayenera kukhala muzakudya za azimayi kangapo pamlungu. Zinaphatikizapo:

• Nkhumba - mpunga wofiirira, mkate wa tirigu wonse, zinthu za ufa wa balere. Iwo ali wolemera mu CHIKWANGWANI, kotero iwo mwangwiro kuyeretsa thupi ndi kusintha chimbudzi.
• Zakudya zomwe zili ndi folic acid ndi zipatso za citrus, katsitsumzukwa, chimanga ndi nyemba. Ndizabwino pamtima.
• Kiranberi ndi madzi a kiranberi. Ma proanthocyanidins omwe ali nawo amalepheretsa kukula kwamatenda am'mimba ndi dongosolo la mtima.
• Madzi. Imathandiza pamisinkhu iliyonse. Pamela Peak amalimbikitsa kumwa osachepera magalasi 8-10 patsiku. Mwa zina, izi zidzasinthitsa chimbudzi ndikukhazikitsanso thupi.
• Mtedza. Ndi gwero labwino kwambiri la mapuloteni, calcium, phosphorous, zinc, selenium, mkuwa, folate, ndi mavitamini E ndi A. Kudya mtedza pafupipafupi kumathandizira kuchepa kwa cholesterol m'magazi ndikuthandizira magwiridwe antchito aubongo.
• Masamba obiriwira obiriwira - mitundu yonse ya kale, watercress, sipinachi. Amakhala ndi fiber, carotenoids, vitamini C ndi folic acid. Amathandizira kuthana ndi kupsinjika ndipo amakhala ndi zotsatira zabwino pamanjenje.
• Zamgululi ndi vitamini C. Zipatso za citrus, strawberries, belu tsabola, kabichi, tomato, kiwi. Awa ndi ma antioxidants achilengedwe omwe amachepetsa chiopsezo chokhala ndi matenda amtima.
• Zakudya zazitsulo - chiwindi cha ng'ombe, ma apricot owuma, mtedza, chimanga, sipinachi. Amathandizira kupititsa patsogolo magazi, amachulukitsa hemoglobin, potero amalimbikitsa chitetezo chamthupi, ndikukhazikitsa msambo.
• Zakudya zokhala ndi calcium - zopatsa mphamvu zochepa za mkaka, masamba obiriwira obiriwira. Kudya kumathandiza kuti mafupa akhale athanzi.
• Nsomba ndi nsomba. Iwo ali ndi ayodini wolemera, fluorine, phosphorous, manganese ndi zinthu zina zothandiza zomwe zimapangitsa kuti thupi likhale lolimba, limakhazikika muubongo ndipo limathandizanso paumoyo wa amayi.

Chakudya cha amayi apakati

Pokhala wochititsa chidwi, mkazi ayenera kudya bwino, kudya mapuloteni okwanira, mafuta athanzi (mtedza, nsomba, mkaka) ndi chakudya (ndi bwino kuti azikonda mbewu monga chimanga, mbatata, nyemba ndi chimanga). Izi zikuthandizani kuti mukhale ndi thanzi labwino ndikubereka mwana wathanzi.

Chokhacho chomwe panthawiyi ndikofunikira kuonetsetsa kuti zakudya zapadera zimapezekanso pazakudya:

Mazira. Amakhala ndi mapuloteni ndi omega-3 fatty acids, omwe mwana wosabadwa amafunikira kwambiri.

Salimoni. Mapuloteni komanso omega-3 fatty acids. Zimathandizira pakukula kwamanjenje ndi masomphenya mu mwana wosabadwayo.

Walnuts. Onetsetsani kuti muwonjezere pazakudya zanu ngati simukukonda mazira ndi nsomba zofiira. Zili ndi zotsatira zofananira mthupi.

Yogurt. Ndi gwero la calcium ndi mapuloteni.

Yatsamira nkhumba kapena ng'ombe. Nyama yotsamira imalimbikitsanso thupi ndi mapuloteni.

Zipatso ndi ndiwo zamasamba. Iyi ndi nkhokwe ya mavitamini ndi michere, zomwe zonse ndizofunikira kwa mayi woyembekezera.

Nyemba. Ndi gwero la fiber ndi protein.

Mbewu. Amakhala ndi mavitamini B, chitsulo ndi chakudya. Mukazidya, mutha kuthana ndi mavuto am'mimba ndikuonetsetsa kuti inu ndi mwana wanu musanabadwe muli ndi thanzi labwino.

Ma apurikoti owuma ndi maapulo. Izi ndizitsulo zachitsulo, kusowa komwe m'thupi la mayi nthawi yapakati kumatha kuyambitsa hemoglobin yotsika, kapena kuchepa kwa magazi, mwa mwana akabadwa.

Chakudya cha amayi pambuyo pa 55

Kupanda estrogen ndi kashiamu, kusintha kwa thupi ndi mavuto ndi mtima dongosolo kusiya chizindikiro pa zakudya za mkazi pa m`badwo uno. Pofuna kuchepetsa zotsatira zake zoipa, m'pofunika kuwonjezera kudya zipatso, ndiwo zamasamba, mkaka, dzinthu, mtedza, nyemba ndi nsomba nthawi imeneyi. Mwanjira iyi mutha kuchepetsa chiopsezo chotenga matenda ndikuwongolera moyo wanu.

Zomwe zili zabwino kwa akazi

Osatengera zaka ndi momwe thupi liliri, oimira nkhani yabwino ayenera kugwiritsa ntchito:

Chokoleti chakuda. Ikuthandizani kulimbana ndi nkhawa ndikukhala osangalala nthawi zonse.

Peyala. Chipatso ichi chimatha kupewa kunenepa kwambiri.

Mkaka. Mwa kuidya, simuyenera kuda nkhawa za thanzi la mafupa.

Maapulo. Amalimbitsa chitetezo chifukwa chazitsulo.

Burokoli. Lili ndi vitamini C, momwe kupanga kolajeni m'thupi kumadalira. Ndipo uku ndiko kukongola ndi kutanuka kwa khungu.

Amondi. Lili ndi antioxidants, vitamini E ndi magnesium. Thanzi lakhungu ndipo, monga kafukufuku waposachedwa awonetsa, kugona mokwanira kumadalira iwo.

Adyo. Amachepetsa chiopsezo chokhala ndi matenda amtima.

Kudulira. Bwino chimbudzi ndi kupewa chitukuko cha magazi m'thupi.

Tiyi wobiriwira. Lili ndi ma antioxidants omwe amachepetsa chiopsezo cha khansa komanso kutsika kwama cholesterol m'magazi.

Kodi njira ina kukhalabe wathanzi ndi kukongola?

• Phunzirani kupewa nkhawa. Izi ziteteza thanzi lamanjenje ndi mtima wamitsempha.
• Kulimbitsa thupi. Kuchita masewera olimbitsa thupi nthawi zonse kumapangitsa akazi kuwoneka okongola komanso osangalala.
• Samalani kugona bwino. Kuperewera kwake kumakhudza thanzi, komanso khungu makamaka.
• Osazunza zakudya zamchere, zamafuta, zosuta komanso zopanda thanzi. Zimalimbikitsa chitukuko cha matenda oopsa ndipo zimawononga mayamwidwe mavitamini.
• Chepetsani kumwa mowa. Chosiyana chingapangidwe ndi vinyo wofiira.
• Siyani kusuta.

Ndipo pamapeto pake, phunzirani kusangalala ndi moyo. Asayansi akunena kuti mtundu wake umadalira kutsatira malangizowa!