Olee ifelata n'oge menopause: nri, ndiife ịgba akwụkwọ

Mgbe menopause ọ ga ifelata? Ee. Ma ọ bụghị nnọọ mfe. E nwere ụfọdụ ihe nzuzo. Ka anyị na-agbalị na-achọpụta ha.

Ibu pụrụ ịmalite ịgbanwe n'oge gara aga. Ma menopause emetụta a nwanyi ahu siri nnọọ ike na ma mma ma ọ bụ na-agwụ ike diets ma ọ bụ ọbụna na-ebu ọnụ na-adịghị eweta tangible pụta.

Professional ndụmọdụ

Slimness na lightness nwere ike nweta. Ọ bụ naanị na ọ dị mkpa ka na-agbalị. Eto eto ụmụ mfe ẹsịn mmadụ na mberede mesịa kgs na otú ifelata n'oge menopause na afọ 50, mgbe mgbalị nile n'efu? Ị ga mkpa:

• Mmụba na ọbara etoju nke estrogen, n'ihi na ọ na budata belata n'oge menopause. N'ihi nke a anyị mkpa na-eji na N'ezie nke preparations, ọcha na imeju na activates thyroid ọrụ. Good ndibiat na phytoestrogens.
• Active ndụ ka ya a na-achị.

• A kwesịrị isi nri na ụba oriri nke mkpụrụ osisi na akwụkwọ nri.
• Ahapụ ọgwụgwụ, bịara ihe ọ bụla ụzọ diets.
• Mụta na itinye ndụmọdụ nke omenala na nkà mmụta ọgwụ, nke ga-enyere guzosie ike a carbohydrate na abụba metabolism.
• Ịmụba ọnụ ọgụgụ nke nri n'otu oge belata oge e maka olu. Nke a usoro na-enye ohere niile calories eri na-emefu ya ozugbo, na-enweghị n'iyigharị ha maka mgbe e mesịrị. Nke ahụ bụ, ihe niile nri na converted n'ime ike nke ndụ.
• Na-ata nri.

Nri: mode na-emerụ ngwaahịa

Olee ifelata n'oge menopause? Cheta na isi nri n'ụbọchị - na ọ bụ nri ụtụtụ! Energy mmepụta-amalite na ya.

Lunch - ọkacha mmasị steamed akwụkwọ nri. Ha nwere ike tinye a bit nke mbụ na ato uto. Ọ bụrụ na ọ na-aga n'ụlọ, nke mbụ nri kwesịrị mmiri mmiri, na nke abụọ - sie ọkụkọ ma ọ bụ beef na akwukwo nri salad (na-enweghị ejiji mma).

Mgbe niile mkpa inyocha na ịchọpụtakwa ọmụmụ oriri. Ihe abụọ lita a ụbọchị. O nwere ike ịbụ dị ọcha ẹdụk mmiri ma ọ bụ herbal teas.

Ị adịghị na-eri tupu na-aga ụra. N'abalị, n'oge ọzọ, ahụ suspends mgbaze, na nri na-enịm ke afo amalite ere ere nke na-eduga na nyak ke ọbara nke na-emerụ nsi. Ọ bụla nri si "gara aga ndụ" nwere na-aga n'ime isi nri. Ọ dịghị crackers, mkpụrụ, chọkọletị enweghị nri.

Ọ kwesịkwara haa ekwe n'aka nri karịsịa emerụ ngwaahịa: Mayonezi, tomato kechoopu, soda, nnu, chekwaa mkpụrụ juices. Ha na-azụlite cholesterol etoju iduga abụba metabolism aghara, ọ bụghị na-eweta ihe ọ bụla uru.

Old, ma irè: ije - na nke ahụ bụ ndụ

N'oge menopause ọrụ - ọ bụ ndọtị nke ndụ. Ka anyị ịghọta otú ifelata n'oge menopause. Nyocha nwere gabiga oge a, ndị inyom na-ekwu banyere uru nke mmega. The n'elu Atụmatụ na-ezi naanị na njikọ na kwesịrị ekwesị mmega. Ọ dị mkpa ka ịdọrọ si mbuli. Ọtụtụ ugboro n'ụbọchị na-eje ije na ala steepụ ga-enye otu mmetụta dị ka ole na ole sessions na a mgbatị on simulators na simulate-eje ije n'elu akwa mgbago. Ọrụ dị otú ahụ ga-ikesiike uru nke thighs, nwa ehi akwara. The ụbọchị a ga-ẹkenịmde maka dịkarịa ala ise kilomita. Na, n'ezie, ọ dị mkpa ka mgbe niile gaa mgbatị, mma ebe a na igwu ọdọ mmiri.

Mmachibido na nri plus enwekwukwa mmega ahụ na-enye ahụ a ohere ngwaahịa elu na-achọghị carbohydrates.

Anyị ekwesịghị naanị icheta na oge nke menopause ike ida ibu ngwa ngwa. Isi abụba, karịsịa ke afo - bụ haziri ahazi repository na estrogen dietary cholesterol njikọ nke na-amịpụta imeju. Nwere ike imebi ahụ ike, ma ọ bụrụ na na ndabere nke a ala mmiri ọgwụ etoju n'ụzọ dị ịrịba ama ida a nchekwa hormone.

Ezi ntụziaka, nwalere site oge

Olee ifelata n'oge menopause, iji mpako na ịgba akwụkwọ? Ha na-fọrọ nke nta na akpa ebe na-gwara tufuo ntachi. Na onu ya onwe ya bụ bụghị nnọọ obi ụtọ. Help na nke a, broths laxative herbs na akwukwo nri juices. Na nke ọ bụla ahịa ọgwụ ị pụrụ ịzụta na rhubarb, buckthorn, yarrow, chamomile, Dandelion epupụta na mgbọrọgwụ nwere ike ikpokọta na a obodo ogige, fennel osisi - na saịtị. Mee na-ntuziaka.

Folk ịgba akwụkwọ dị mma maka:

• ọnwụ nke agụụ;
• ọcha nke nsia mucosa (broths-erite ọtụtụ Nsị nkume).

ha na-enyere iji weghachi Ọdịdị nke imeju, na-agbanwe ya ọrụ na-ebuli ndị carbohydrate na abụba metabolism.

kwesịrị ekwesị oriri na-edozi

Nutritionists nye ndụmọdụ ná nchụso nke ala na amara na-na-eleghara ndụmọdụ nke ndị ọkachamara. N'oge menopause ịrịba ama arọ ọnwụ nwere ike ịbụ "onyinye" kama egwu sagging afo (na-akpọ "onu ogbom") na kara obi. Ya mere, ajụjụ na-ebilite: "Ọ bụrụ na menopause m nwere ike ida ibu?" Kwere omume. The mesiri ike na nke a na-eme nri oriri na-edozi.

calcium

Na menopause organism tụfuru a otutu calcium, Otú ọ dị na kwa ụbọchị dose kwesịrị 1,000 na 1,500 mg. "Nweta" aru-ya nwere ike nke mmiri ara ehi na mmiri ara ehi na ngwaahịa, mkpụrụ osisi na mkpụrụ (oroma, mkpụrụ fig, mịrị amị apricots, ahụekere, almọnd), akwụkwọ nri (celery, kabeeji, letus, mkpụrụ oliv, agwa), anụ na azụ (sardines, beef).

Modern ọkà mmụta kweere na calcium na-enyere aka banye boron. Ya mere, ị ga-hoo haa na-eri akwachapụ, almọnd, asparagus, amiri na peach.

magnesium

Ọ bụ nke mbụ na osote na nchegbu na ụjọ na-atụ ọrịa. N'oge ya a chọrọ bụ 400-500 mg. Causeless nchegbu ma ọ bụ ike ọgwụgwụ, ehighi ura, muscular tic, obi n'afọ iri na ụma na-anaghị ekwe na-atụ aro a enweghị magnesium. Ọ na-achọta na-acha ọcha agwa, osikapa, oatmeal, ahụekere, soybeans, almọnd, wheat izizi na bran, Cashew akụ.

Bara uru na oge a nke a na usoro nke ọchịchịrị mkpụrụ - barley, oatmeal, barley na pasta esie ke abụọ ji esi mmiri ọkụ.

abụba

Olee ifelata n'oge menopause? Echefula na ngwaahịa ga-ebu a nnukwu ego nke Omega-3 ọdụdụ asịd. Maka nri dị otú ahụ na-agụnye: makarel, salmon, trout ma ọ bụ makarel, mkpọ sardines, walnuts. Ha ahụ mejupụta uru abụba mkpụrụ ndụ ọbara.

ndị ọzọ na ngwaahịa

Eme nri kwesịrị na-egbuke egbuke na akwụkwọ nri (kabeeji na -acha uhie uhie kabeeji, karọt, ụtọ-ede ede), mkpụrụ (cherị, currants, red mkpụrụ osisi grepu) na ọhụrụ herbs.

potassium salts ụkọ nwere ike jupụtara apricots, unere, oroma, Rosehip, mandarins, achịcha, wholemeal, Erimeri. Active akụkụ na selata ịka nká buru nwa currants, pasili, kiwi, ube oyibo. The anya, akpan akpan oghere, nche megide ingress nke nsị ịsha, oporo, kantalup na aprịkọt.

Lipid profaịlụ na oriri na-edozi

Olee ifelata n'oge menopause ma weghachi esogbu n'oge a mgbanwe usoro nke nwere ike dịkwuo ize ndụ nke atherosclerosis? Mgbe nile mkpa inyocha na ịchọpụtakwa lipid profaịlụ.

Ekpofu ndị a si imeju, egg yolks, abụba, akụrụ, butter, esichara cheese, anụ (abụba iche) na utoojoo ude. Mmiri ara ehi ga-aṅụbiga fọrọ nke nta skimmed (erughị 1% abụba). Poultry ga-iwesa enweghị anụ. Kwa nri dị gị mkpa ka ịgbakwunye anụ nwa ehi, atụrụ na azụ (ọkacha mma mmiri). Mkpa mkpụrụ osisi, inine na ọka.

Bran na gbahapụrụ nke nnu

Ọ dị mkpa ka nwere bụghị naanị ala-kalori efere, ha nwere ga-ebipụ - mkpa ngwaahịa maka bowel ọrụ kwesịrị ekwesị.

Ọ bụrụ na e nwere ihe ize ndụ nke ọbara mgbali elu, ọ dị mkpa, mgbe oge na a nutritionist iji belata (ikekwe efu) nnu oriri. Ya flavor pụrụ ịgbalị dochie herbs.

smoothies

Menopause e ji nsogbu nchegbu nke esịtidem akụkụ. Wepụ ya kwesịrị vitamin okụre na mineral na-enyere ifelata n'oge menopause. Folk ịgba akwụkwọ nwere ike dị iche iche. Ma n'ihi na ndị inyom na afọ iri ise ndị kasị mma kwesịrị ekwesị ọhụrụ juices ma ọ bụ smoothies nke mkpụrụ osisi na akwukwo nri. The N'ezie nwere ike na-aga niile - mgbịrịgba-ede ede, ọ bụla elu, kabeeji, karọt, strawberries, cherị, citrus mkpụrụ osisi, na na.

Free radicals si ahụ achụpụ ọjọọ vitamin E. Ọ bụ ugbu ke agwa, ube oyibo, ihe oriri na mmanụ, asparagus.

Belata nkụ nke mpụga genitalia ma belata ike nke na-ekpo ọkụ mgbukepụ nwere ike lignins si flax mkpụrụ.

Na anyị ga-echeta. Ọ gaghị ekwe omume na-eri nanị ala-kalori nri mgbe oge a. Na njikọ na nhazigharị nke nwanyi usoro ma welie mmega ahụ ume-akwụ ụgwọ na-ebili. A nri a ala ọdịnaya nke calories ga na-ahụ na a mgbe nile na-enwe mmetụta nke agụụ na ga akpasu a aru.

Non-mmiri ọgwụ ọgwụ ọjọọ n'oge menopause

Mmezu na-esonyere a nkọ mgbanwe ọdịmma, ọnọdụ, mgbe ụfọdụ, ọrịa, e nwere mụbara sweating. Na ihe wetara - na tides. Ruo ugbu a, e nweghị ọgwụ na-enyere ahụ ruo hụrụ site na-adọ nke ovarian ọdịda. Enwere m ike na-adị ndụ na oge a na-enweghị ọgwụ ike?

Ọkachamara nye ndụmọdụ iji a na-abụghị mmiri ọgwụ na ọgwụ ọjọọ. Nke a bụ ụzọ magburu onwe nke ọnọdụ na di ntakiri losses.

Taa pharmacies na-enye a dịgasị iche iche nke ọgwụ na vitamin okụre ha. Họrọ kwesịrị ekwesị nhọrọ, na agba ọgwụgwọ ọkachamara enyemaka.

Non-mmiri ọgwụ ọgwụ ọjọọ n'oge njedebe taa dị nnọọ irè. Karịsịa ewu ewu kwesịrị ndị na-abụ nke ìgwè nke phytoestrogens. Ha na-e dị ka analogs mmadụ homonụ na-enweghị mmetụta. Ka ihe atụ, ọgwụ ọjọọ, "Estrovel" na-eduga ná nkịtị ego nke estrogen na nwere mmetụta bara uru na nke mmetụta uche na steeti, nullifying ahụ ala nke na-ekpo ọkụ mgbukepụ.

Na pharmacies nwere ike ịzụta ọgwụ ọjọọ "Tamoxifen" na "Raloxifene" - nhọrọ estrogen ihe nnabata modulators. Maara nke ọma maka anyị inyom ọgwụ "Remens". Ọ weghachiri mmiri ọgwụ itule apụta obi muscle na mma ọbara. Vitamin "Chi-Klim" dochie nchegbu. Ndị a ọgwụ ọjọọ eme ihe a otutu. Ha were ga-esonyere nti mmetụta uche: na-aga na-arụ ma ọ bụ na fim, izute na enyi ma ọ bụ chọta a na-enwe ntụrụndụ maka onye ọ bụla.

Dị ka dọkịta

Ya mere, olee ifelata n'oge menopause? Mbadamba n'ihi na arọ ọnwụ na nke a ga-na-ekwesịghị ekwesị. Ọkachamara na-ekwu na i kwesịrị ịhapụ ndị a ọgwụ ọjọọ. Ha na-agbala na na-agba akaebe. Iji belata ibu, ọ dị mkpa na-eso ndụmọdụ ahụ dị n'elu na mgbe nile ịkpọ na ịga dibịa.