Ukudla kokunqamuka kokuya esikhathini: yini okufanele udle nokuthi yikuphi ukudla okufanele ukugweme

-Delile

• Okufanele kufakwe ekudleni
• 1. Ama-Phytoestrogens
• 2. Uvithamini C
• 3. Uvithamini E
• 4. Omega 3
• 5. I-calcium nevithamini D
• 6. Izintambo
• 7. I-Tryptophan
• Ukudla Okufanele Kugwenywe
• Ukudla kokunqamuka kokuya esikhathini

Ukunqamuka kokuya esikhathini kuyisigaba empilweni yowesifazane lapho kuba khona noshintsho olungazelelwe lwehomoni, okuholela ekubonakaleni kwezimpawu ezithile njengokushisa okushisayo, isikhumba esomile, ingozi eyengeziwe yokwelashwa kwamathambo, ukwehla kwemetabolism kanye nengozi eyengeziwe yokukhuluphala ngokweqile, kanye nokunye komzimba nezifo zenhliziyo.

Ngalesi sizathu, ukudla ngendlela efanele, ngaphansi kokuqondiswa ngongoti bokudla, phakathi nalesi sigaba kubalulekile ukuqinisekisa inhlalakahle yomzimba nengokomzwelo, futhi kubalulekile ukuthi kuhambisane nokuvivinya umzimba okujwayelekile, njengokudansa, ukuqeqesha isisindo noma ukuhamba, isibonelo. isibonelo.

Okufanele kufakwe ekudleni

Ngesikhathi sokunqamuka kokuya esikhathini kunconywa ukuthi abesifazane bafake ekudleni kwabo izakhamzimba ezibalulekile ukuvimbela ukuvela kwezinkinga zempilo ezihlobene nalesi sikhathi, njenge:

1. Ama-Phytoestrogens

Ama-phytoestrogens angatholakala kokunye ukudla okufana nesoya, amantongomane, imbewu kawoyela nokusanhlamvu, futhi ukwakheka kwawo kufana kakhulu ne-estrogens yabesifazane, ngakho-ke, ukusetshenziswa kwalolu hlobo lokudla kungasiza ekunciphiseni izimpawu zokunqamuka kokuya esikhathini okunjalo ukujuluka ebusuku, ukucasuka nokushisa okushisayo, njengoba kulawula amazinga e-estrogen emzimbeni.

Ungatholaphi: imbewu yefilakisi, ubhontshisi, imbewu yesesame, i-humus, i-garlic, i-alfalfa, i-pistachios, imbewu ye-sunflower, ama-plums nama-alimondi. Bheka uhlu oluphelele nezinye izinzuzo zokudla ngama-phytoestrogens.

2. Uvithamini C

Ukusetshenziswa kukavithamini C kusiza ukuqinisa amasosha omzimba, ngaphezu kokuba nezinzuzo esikhunjeni, njengoba le vithamini isiza ukuphulukiswa futhi ivumela ukumunca i-collagen emzimbeni, okuyi-protein eqinisekisa ukwakheka, ukuqina nokunwebeka isikhumba.

Ungatholaphi: i-kiwi, ephilayo, i-orange, upelepele, upopo, igwava, ibhece, i-tangerine.

3. Uvithamini E

UVitamin E usiza ukuthuthukisa impilo yesikhumba, uvimbele ukuguga ngaphambi kwesikhathi nokubukeka kwemibimbi futhi nokugcina ubuqotho bezintambo zezinwele, kukhuthaze ukunwebeka kwawo.

Ngaphezu kwalokho, ngenxa yesenzo sayo sokulwa ne-antioxidant, kuyasiza ukukhulisa ukuzivikela komzimba, kanye nokunakekela impilo yenhliziyo nokuvimbela ukuvela kwezifo zemizwa, njenge-Alzheimer's.

Ungatholaphi: imbewu ka-sunflower, amakinati, amantongomane aseBrazil, amantongomane, umango, ukudla kwasolwandle, ukwatapheya namafutha omnqumo.

4. Omega 3

Ukudla okunothe ku-omega 3 kunezinto zokulwa nokuvuvukala, okuhle kakhulu ukulwa nezifo ezifana nesifo samathambo, isibonelo. Ngaphezu kwalokho, ibuye ithande impilo yenhliziyo, njengoba isiza ukwehlisa i-cholesterol "embi", i-LDL, futhi inyuse i-cholesterol "enhle", i-HDL, ngaphezu kokulawula ukujiya kwegazi nokwenza ngcono umfutho wegazi.

Ungatholaphi: i-tuna, i-salmon, imbewu namafutha we-linseed, ama-sardine nama-walnuts.

Bheka ezinye izinzuzo ze-omega 3 kuvidiyo elandelayo:

5. I-calcium nevithamini D

I-calcium nevithamini D yizakhi zomzimba ezibalulekile zamazinyo namathambo anempilo, okuvimbela ukukhula kwe-osteopenia noma i-osteoporosis, okuyizifo ezivame ukwenzeka ngesikhathi nangemva kokuyeka ukuya esikhathini ngenxa yokwehla kwama-estrogens.

Ungatholaphi: ubisi olusikiwe, i-yogurt elula, ushizi omhlophe noma onamafutha amancane, ama-alimondi, i-basil, i-watercress, imbewu yefilakisi ne-broccoli. Endabeni kavithamini D, okunye ukudla kungama-salmon, i-yogurt, ama-sardine nama-oysters.

6. Izintambo

Imicu ibalulekile hhayi kuphela ukulawula ukuhamba kwamathumbu nokuvikela izinkinga ezifana nokuqunjelwa, kepha futhi nokuvimbela ukwanda kwe-cholesterol, ukulawula amazinga kashukela egazini nokukhuthaza umuzwa wokusutha, ukuvumela ukwehla kwesisindo.

Ungatholaphi: izithelo, imifino, ithanga, i-oats, inhlamvana kakolweni, ubhontshisi, amantongomane, udali, amantongomane, ilayisi, ipasta kanye nesinkwa sokudla okuphelele

Kubalulekile ukusho ukuthi i-oats, ngaphezu kokuqukethe i-fiber, iqukethe i-phytomelatonin, ethanda ukulala kahle ebusuku, okuwukudla okukhonjiswa ikakhulukazi kulabo abanenkinga yokuqwasha.

7. I-Tryptophan

Ekunqamukeni kokuya esikhathini kuyinto ejwayelekile ukushintsha imizwa, ukudabuka noma ukukhathazeka, ngakho-ke ukudla okunothe ku-tryptophan nakho kuyindlela enhle uma unalezi zimpawu.

I-Tryptophan iyi-amino acid ebalulekile engahlanganisiwe ngumzimba futhi ebamba iqhaza ekukhiqizeni i-serotonin, i-melatonin ne-niacin, isiza ukuthuthukisa imizwa nokwandisa umuzwa wenhlalakahle.

Ungatholaphi: ubhanana, i-broccoli, amantongomane, ama-chestnut, ama-alimondi.

Bona ividiyo engezansi ukuthola ezinye izinketho zokudla ezicebile ku-tryptophan ukuthuthukisa imizwa:

Ukudla Okufanele Kugwenywe

Ukwazi ukudla okungafanele kudliwe ngesikhathi sokunqamuka kokuya esikhathini nakho kubalulekile ukugwema izimpawu zako nokuvimbela ukuqongelela kwamafutha esiswini, okuvamile ngalesi sikhathi.

Ngenxa yalesi sizathu, ekunqamukeni kokuya esikhathini kunconywa ukunciphisa ukusetshenziswa kwezitsha ezinama-condiments amaningi, inyama ebomvu ngokweqile, iziphuzo ezidakayo, amasoseji, ukudla okuthosiwe, ukudla okusemathinini, nososo oselungisiwe, ukudla okusheshayo nokudla okunezimboni kukonke, njengoba kunothe ngoshukela namafutha agcwele.

Ngaphezu kwalokho, imikhiqizo yobisi kanye neziphuzo okufanele zisetshenziswe kufanele kuncishiswe futhi kunconywa ukunciphisa ukusetshenziswa kwekhofi noma iziphuzo nge-caffeine eyeqile, njengoshokoledi oshisayo noma itiye elimnyama, njengoba kuphazamisa ukumuncwa kwe-calcium futhi kunesenzo esikhuthazayo, esingayenza kunzima ukulala kwabesifazane abanenkinga yokuqwasha.

Ukudla kokunqamuka kokuya esikhathini

Ithebula elilandelayo linikeza inketho yemenyu yezinsuku ezi-3 engasiza ekunciphiseni izimpawu ezihlobene nokunqamuka kokuya esikhathini:

Inani elifakiwe kwimenyu lingahluka ngokuya ngeminyaka, ubulili, ukuzivocavoca umzimba futhi uma unanoma yisiphi isifo esihambisanayo noma cha, ngakho-ke inhloso ukufuna isazi sokudla okunempilo ukuze kwenziwe ukuhlolwa okuphelele futhi kube nohlelo olufanele lokudla okunempilo izidingo eziyisisekelo.