Sei kurasikirwa nedumbu muMenopause

Zvemukati

• Kudya kurasikirwa nedumbu mukuguma kuenda kumwedzi
• Matipi ekurasikirwa nedumbu mukuguma kuenda kumwedzi

Kurasikirwa nedumbu mukumira kumwedzi zvakakosha kuve nekudya kwakadzikama uye kuramba uchirovedza muviri nekuti shanduko muchimiro chemuviri inoitika panguva ino uye zviri nyore kuunganidza mafuta mudumbu. Asi chete shanduko yehormone muchikamu chehupenyu ichi haipe chikonzero chekuwedzera huremu.

Naizvozvo, vakadzi panguva yekuguma kuenda kumwedzi vanofanirwa kuvimbisa yakakwira macalorie mari, iine zviitwa zvakanyanya zvemuviri uye chikafu chine michero nemiriwo izvo zvishoma macaloriki chikafu.

Ona zvimwe zvaungaite kudzivirira menopausal uremu muvhidhiyo inotevera:

Kudya kurasikirwa nedumbu mukuguma kuenda kumwedzi

Iyo yakanaka yekudya sarudzo yekurasikirwa nedumbu mukuguma kuenda kunosanganisira:

• Kudya kwemangwanani: 1 mukombe wejranberry muto uye maviri akachekwa zvimedu zvesoya chingwa kana 1 mukombe wegranola nembeu yeflakisi uye 100 ml yemukaka we soy;
• Kudya kwemangwanani: 1 girazi repapaya smoothie nemukaka weamondi;
• Kwekudya kwemasikati: 1 salmon sangweji ine watercress, uye 1 girazi remuto wemaapuro kana 1 soy yogati;
• Masikati snack: 1 mwaka wemichero kana 1 mbiya yegelatin ne yogati;
• Kudya kwemanheru: hove yakakangwa nemakarotsi, howa uye asparagus uye 1 mbiya yemuchero saladhi;
• Chirairo: 1 plain yogati kana 1 chibage chegorosi (cornstarch) ine oat mukaka uye 1 kofi chipunu che soy lecithin sekuwedzera kwekudya.

Mukadzi mumwe nemumwe ane zvakasiyana zvekudya zvinovaka muviri, zvinokurudzirwa kubvunza chiremba wezvehutano usati waita chero rudzi rwekudya.

Matipi ekurasikirwa nedumbu mukuguma kuenda kumwedzi

Mamwe matipi ekurasikirwa nedumbu mukuguma kuenda kunosanganisira:

1. Idya zvirinani kudya kwe6 pazuva rese;
2. Idya muto kana muto pamberi peiyo huru dhishi, sezvo zvichibatsira kudzora huwandu hwemacalorie anodyiwa panguva yekudya;
3. Kudya macarhydrate chikafu neLow Glycemic Index Zvikafu, senge yogati nemaapuro asina kuvezwa;
4. Sanganisira zvekudya zvine mapuroteni uye mashoma nemafuta, senge nyama, chena chizi nemazai, sezvavanowedzera kunzwa kwekuguta;
5. Ita mvura aerobics kana Pilates kanokwana kaviri pavhiki.

Nzira yakanakisa yekurasa dumbu kusanganisa kudya kwakaringana pamwe nekurovedza muviri, saka mukadzi anofanira kuita angangoita maminetsi makumi matatu ezviitwa zveeerobic, sekufamba, kumhanya kana kuchovha bhasikoro, mazuva ese.