Ya bayyana cewa ba kawai maganin hormone ba yana taimakawa wajen magance alamun rashin haihuwa, amma wasu abinci zasu taimaka wajen shawo kan wannan mawuyacin lokaci a rayuwar kowace mace.
menopause – ba lokaci mafi dadi a rayuwar kowace mace ba. A lokacin da ta kai kimanin shekaru 50, mace ta kammala aikin hormonal na ovaries, wanda ke haifar da sakamako mai yawa mara kyau. Zafafan walƙiya, rashin barci da sauye-sauyen yanayi, baƙin ciki har ma da matsaloli a cikin rayuwa ta kud da kud. Amma akwai HRT - maganin maye gurbin hormone, wanda ke taimakawa jikin mace ya jimre.
Kwanan nan mun shaida yadda, saboda wani aiki mai wuyar gaske, ’yar wasan kwaikwayo Angelina Jolie mai shekaru 41 ta fuskanci matsalolin motsin rai fiye da shekara guda, wanda zai iya shafar dangantakar da mijinta. Bayan tiyata don cire ovaries, 'yar wasan dole ne ta sha wani hanya na maganin maganin hormone, saboda ta sami rashin haihuwa.
Domin zabar hanyar maganin miyagun ƙwayoyi don kansu, mata suna buƙatar tuntuɓar likita kuma su wuce wasu adadin gwaje-gwaje, amma ya bayyana cewa akwai madadin magani ga menopause. Sophie Manolas, mashahurin masanin abinci mai gina jiki, ta rubuta littafi kan abinci waɗanda za su iya sauƙaƙe hanyar ku ta hanyar girgizar yanayin tsakiyar rayuwa.
Sophie ta yi nazari sosai kan hanyoyin da ake amfani da abinci a matsayin magani kuma ta yi nazari kan lamuran lafiyar mata.
Masanin ilimin abinci na asibiti kuma marubucin The Essential Edible Pharmacy.
Abokan cinikina da yawa sun gamsu shaida ne ga ikon cin abinci, musamman idan ana batun sarrafa alamun haila.
Sophie ta bayar da hujjar cewa idan ka tsaya kan shawararta kuma ka ci sabbin abinci iri-iri, lafiyayye da na dabi'a, za ka iya "yi iyo" ta hanyar yin jima'i cikin sauƙi da sauƙi.
Damuwa da sauyin yanayi
A lokacin menopause, lokaci ya yi da za a ci abinci mai yawan kitse. Abincin mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-ruwa-ya-ya-ya-ya-ya-ya-ya-ya-na-na-ku-na-sa-ya-ya-ya-ya.
Maganin abinci: man kwakwa da beets
Kitse masu lafiya suna da mahimmanci don kiyaye aikin kwakwalwa da rage damuwa, don haka kada ku yi watsi da shan man kwakwa. Wani teaspoon a cikin kofi na shayi na ganye yana da ban mamaki mai ban sha'awa kuma yana iya taimakawa wajen yaki da yawancin alamun rashin haihuwa. Man kwakwa yana taimakawa wajen ƙona kitse, musamman mafi cutarwa kuma mara daɗi - kitsen ciki, wanda zai iya bayyana a tsakiyar shekaru. Har ila yau, yana da maganin fungal, antibacterial da antiviral, yana mai da shi babban danshi yayin menopause. Gwada amfani da man kwakwa a ƙarƙashin kirim ɗin ku na yau da kullun. Idan baka da man kwakwa a hannunka, sai ka nemi man zaitun ko abinci masu yawan gaske kamar goro da iri. Complex carbohydrates a cikin nau'i na tushen kayan lambu irin su beets, parsnips, da dankali mai dadi suma zasu taimaka wajen rage damuwa da damuwa da haɓaka aikin kwakwalwa. Danyen beets shima yana hana ciwon daji, kuma bincike da yawa sun nuna cewa suna taimakawa wajen kare kariya daga cutar sankara, nono da prostate. Danyen beets shima yana da sinadarin vitamin C, fiber, potassium, manganese da vitamin B9 kuma yana taimakawa wajen tsaftace hanta.
Abinci ga bushewar fata da gashi
A lokacin menopause, bayyanar cututtuka marasa daɗi kamar fata mai ƙaiƙayi, bushewa da bushewar gashi suna bayyana.
Abinci-maganin: radish
Wannan kayan lambu yana da ƙarfi saboda abin da ke cikin silica (silicon). Wannan ma'adinan yana taimakawa wajen samar da collagen, wanda ke da mahimmanci ga lafiya gashi, fata da kusoshi. Har ila yau, Radishes yana da wadata a cikin bitamin C, wanda ke kara yawan samar da collagen, yana warkar da fata mai kumburi da inganta sabuntawar kwayoyin fata.
Radishes suna da yawa a cikin beta-carotene, wanda shine kyakkyawan tushe don lafiyar ido, aikin rigakafi da fata mai haske.
Zafafan walƙiya (dizziness, sanyi, tashin zuciya, bugun zuciya, da damuwa)
Lokacin da matakan isrogen ɗin ku ya ragu, kwakwalwar ku na gwagwarmaya don sarrafa zafin jikin ku kuma wani lokaci ya kasa, yana haifar da walƙiya mai zafi da sanyin dare.
Abinci-maganin: ganye da tsaba
Babu kusan babu cututtuka waɗanda allurai na yau da kullun na ganye ba zasu taimaka wajen magance su ba. Ɗaya daga cikin mahimman abubuwan abinci ga kowane abokin ciniki na, ba tare da la'akari da matakin rayuwarsu ba, shine ƙara yawan adadin ganye a cikin abincin.
Wannan shawarar ta dogara ne akan kimiyya mai wuyar gaske - kayan lambu kamar alayyafo da Kale suna cike da abubuwan gina jiki kuma suna ba da ɗayan mafi kyawun tushe mai ƙarfi don kowane abinci mai kariya.
Abubuwan da ke cikin fiber ɗin su na taka muhimmiyar rawa wajen yaƙar zafi da sanyin dare. Fiber yana taimakawa wajen ciyar da ƙwayoyin cuta masu amfani, yana kiyaye hanji lafiya ta yadda zai rushe sinadarai yadda ya kamata, yana kiyaye tsarin narkewar abinci.
Lokacin siyayya don ganye, zaɓi abinci mai haske, sabo, da miyagu. Ganyen sluggish ya fara yin oxidize kuma baya ƙunshe da yawa manyan matakan antioxidants da abubuwan gina jiki.
Ganyayyaki masu ɗaci irin su arugula da chicory suna ba da gudummawa ta rayayye ga tsarin detoxification na hanta. Wadannan tsire-tsire suna ƙara samar da acid a cikin ciki, wanda ke taimakawa wajen narkewa.
Har ila yau, ganye na taimakawa wajen yaki da cutar daji na gabobin haihuwa kamar su mahaifa, ovaries, nono, da kuma prostate cancer.
Phytoestrogens da ake samu a cikin tsaba na flax, tsaba na sesame, broccoli, da kabeji suna taimakawa wajen kawar da bayyanar cututtuka na menopause saboda suna kama da estrogens na jiki. Don haka, waɗannan abincin suna rage zafi. Har ila yau, 'ya'yan itacen flax suna da ƙarin fa'idar kasancewa mai yawan omega-3 fatty acids, wanda ke taimakawa kwakwalwa aiki da kyau, kare zuciya, da daidaita matakan cholesterol don kawar da damuwa da damuwa. Har ila yau, don kiyaye hanta "tsabta", yana da daraja iyakance amfani da barasa: kololuwar hormonal zai tafi da sauƙi idan ba ku sha ba kwata-kwata. Sha ruwa mai tsabta don taimakawa hanta.
Ƙarfafa ƙasusuwa
Osteoporosis yana da yawa bayan menopause, don haka yana da mahimmanci a kula da lafiyar ƙasusuwan ku don hana lalacewar kashi daga baya a rayuwa.
Magungunan Abinci: Sesame tsaba
'Ya'yan sesame hanya ce mai kyau don kula da lafiyayyen ƙasusuwa (musamman idan an haɗa su da ganye) kuma suna iya taimakawa hana osteoporosis saboda yawan adadin calcium cikin sauƙi. Yayyafa tsaban sesame akan salati, kayan gasa, da dafaffen kayan lambu.
Hana kiba
Canje-canje na Hormonal yana nufin cewa karin fam na iya fitowa daga wani wuri, musamman a cikin ciki.
Magungunan Abinci: Cinnamon da Avocado
Cinnamon zai iya taimakawa wajen rage juriya na insulin, yanayin gama gari inda sel suka daina sauraron insulin na hormone, wanda ke haifar da karuwar nauyi da haɗarin ciwon sukari.
Cin avocados zai iya taimaka maka jin koshi na tsawon lokaci, wanda zai iya taimakawa wajen rage sha'awar abinci mai yawan sukari. Ina kuma ba da shawarar avocado ga masu fama da ƙayyadaddun tsarin hormone, saboda suna ɗauke da kitse masu mahimmanci don samar da hormones na jima'i da kuma samun haihuwa a cikin maza da mata. Avocado kuma yana dauke da bitamin C, bitamin B, E, da potassium. Ta hanyar hada da wannan 'ya'yan itace akai-akai a cikin abincinku, za ku iya inganta fata, daidaita karfin jini da rage kumburi.
Barci lafiya
Matsala ta gama gari a lokacin al'ada shine jin gajiya da rana, tashi da wuri, da rashin bacci. Magnesium shine mafi kyawun mataimaki a cikin gwagwarmayar barci mai kyau.
Abincin magani: legumes da cherries
Ganye, chickpeas, lentil, da wake.
Chickpeas sun haɗu da mahimman furotin na tushen shuka tare da yawan fiber da carbohydrates. Sunadarin su yana taimakawa wajen kula da yawan tsoka, yana sa ku ji daɗi, kuma yana ƙarfafa fata da gashi. Samfurin zai taimaka wajen lalata jiki kuma ya fara aiwatar da tsaftacewa na gastrointestinal tract, da kuma "ciyar" kwayoyin cuta masu amfani. Carbohydrates suna ba da gudummawa ga kyakkyawan aikin kwakwalwa. Har ila yau, wake yana aiki a matsayin tsintsiya na hanji, yana tsaftace tsarin narkewa kuma yana taimakawa wajen cire guba.
Cherries, a halin yanzu, ya ƙunshi muhimmin antioxidant, melatonin, wanda ke taka muhimmiyar rawa wajen daidaita yanayin barci / farkawa.
An karɓo daga Cikakkiyar Magungunan Abinci: Yadda ake Warkar da Kanku Daga Ciki Daga Sophie Manolas.