E hiki mai ana ka lā e hoʻomaka ai ka emi ʻana o nā pae estrogen o ka wahine a me ia mau hōʻailona like ʻole a me nā loli kino. Hoʻomaka kahi hoʻololi, ka menopause. He nui nā wāhine, mai ka makahiki 45, hopohopo i nā mea a pau a lākou i lohe ai e pili ana i ka menopause, mai ke ʻano o ka naʻau, ka hiamoe, ka piʻi ʻana o ke kaumaha, ka wela wela weliweli, ke ʻano o nā asterisk i nā hoʻokolohua lapaʻau, a he mea paʻakikī kēia i ka menopause. a i ʻole he mea paʻakikī iā mākou ke kamaʻilio e pili ana me ka ʻole o nā moʻolelo e pili ana i ke kahua e hiki ai iā ʻoe ke lawe i ka reins a me ka hoʻololi ʻana o ka labitos e hiki ai iā ʻoe ke hoʻokō me ka makaʻu ʻole.
ʻO ka ʻai, ka hoʻomaʻamaʻa kino a ma ke ʻano he ola olakino e alo ai i ka menopause, pono i ko mākou ʻili ke hoʻololi i kāna mau hoʻololi hormonal i hana ʻia i loko o ia manawa a aia kekahi mau meaʻai e wela ai ko mākou ʻili i ka lima.
1. Ka ʻohana kula
ʻO Broccoli, cauliflower, kāpeti ʻulaʻula a i ʻole nā pua Brussels he waiwai i nā phytonutrients (indole-3-carbinol) e kōkua iā mākou e hoʻoponopono i nā hormones.
Eia kekahi, hāʻawi ia i nā pōmaikaʻi antioxidant, e hoʻomaikaʻi i ka mālama ʻana i ka wai (ʻo ia hoʻi ke ʻano ma kēia pae) ma muli o kona ʻano potassium a kōkua iā mākou e hoʻomalu i ke kaumaha o ke kino ma muli o kona ʻike haʻahaʻa a me ka nui o ka fiber i loko o lākou.
2. Ka waiu a me ka huaora D
He mea weliweli ka hoʻololi ʻana i ka hoʻoponopono calcium ma ka menopause no ka mea hiki iā lākou ke alakaʻi i ka nalowale o ka iwi nui.
ʻO ia ke kumu e pono ai ka mālama ʻana i nā pae kūpono o ka huaora D i loaʻa iā mākou i nā meaʻai e like me ka cheese, yogurt a me ka waiū. E hoʻomanaʻo ʻoi aku ka maikaʻi me ka ʻole o ke kō a ʻoi aku ka maikaʻi o nā cheese hou ma mua o ka hoʻōla ʻia (ʻoi aku ka nui o ka paʻakai a me ka momona momona).
3. ʻO nā kalapona… akā ʻo nā mea maikaʻi
ʻO ia hoʻi, nā kīʻaha holoʻokoʻa, me kona fiber a me nā meaʻai.
Pono pono e hoʻopau i nā carbohydrates mai ka meaʻai, ʻoi aku ka maikaʻi o ka hoʻoponopono ʻana i ka nui o kāu hoʻoikaika kino a koho i nā mea i hoʻomoʻa mālie ʻia, ka laiki a me ka palaoa holoʻokoʻa, quinoa, ...
4. ʻO nā meaʻai momona i ka potassium
ʻO ka paʻa ʻana o ka wai he maʻi maʻamau o kēia pae a e hakakā ʻoe ma ka mālama ʻana i ke kaumaha olakino, hoʻomaʻamaʻa i ka hoʻoikaika kino, inu i ka wai e hoʻokomo i nā meaʻai momona i loko o kāu ʻai i hoʻemi ʻia kā mākou kōkua.
ʻO Asparagus a me artichokes i kēia hihia he poʻokela. E ho'āʻo e hoʻohui iā lākou i kāu meaʻai me ka poina ʻole i ka hydration kūpono.
5. I'a
ʻO ke keʻokeʻo a me ka uliuli, he kumu maikaʻi loa ia o nā protein o ka waiwai olaola nui.
Hōʻike ʻia ka iʻa keʻokeʻo e ko lākou waiwai haʻahaʻa haʻahaʻa, ʻo ia ka nui o ka protein e kōkua iā mākou e mālama i ke kaumaha a me ka māʻona, a no ka iʻa uliuli, ʻae, ʻoi aku ka momona, akā he momona maikaʻi ia (fatty acids polyunsaturated) loaʻa nā waiwai anti-inflammatory. ʻOi aku ka nui o nā iʻa ʻulaʻula liʻiliʻi (ʻoi aku ka liʻiliʻi o ka mercury) e like me ka sardines, anchovies a i ʻole herrings.
6. Mākaʻikaʻi kūpaʻa
ʻO ka starch kūpaʻa he prebiotic i loaʻa ma ka kuke ʻana i kahi meaʻai momona i ka starch, e like me ka ʻuala, ka laiki a i ʻole ka pāpaʻi, a hoʻopaʻa ʻia i loko o ka friji no 24 mau hola.
E kōkua kēia iā mākou e mālama i kā mākou microbiota olakino, a he mea nui hoʻi ia i kēia pae o ke ola, no ka mea, i ka wā e hiki ai i ke kolone, ua fermented ia e nā bacteria e hoʻohua ai i nā waikawa momona pōkole e like me ka butyrate, acetate a me propionate e kōkua iā mākou e hoʻomaikaʻi i ka permeability. ʻōpū, hoʻemi i ka ʻāʻī, hoʻemi i ka hoʻokumu ʻana o nā cell tumor i loko o ke kolo.
7. Nā momona maikaʻi
Mai makaʻu i nā momona, akā ʻae, e hoʻopōmaikaʻi iā lākou. ʻO ka ʻaila ʻoliva puʻupaʻa ʻelua, ka avocado a i ʻole nā nati (kūlohelohe a i ʻala ʻole ʻia me ka paʻakai ʻole) kou mau hoa pili.
ʻAʻole wale lākou e kōkua iā mākou e mālama i ka māʻona akā hoʻoponopono pū i nā pae cholesterol koko (e pili ana i kēia pae) a loaʻa ka mana anti-inflammatory a me ka antioxidant. He mea nui ka mālama ʻana i nā maʻamau olakino. E hoʻoikaika kino, e haʻalele i nā hana ʻino e like me ka waiʻona a i ʻole ka paka a mālama pono i kou olakino noʻonoʻo, noʻonoʻo, noʻonoʻo hiki ke kī i kēia manawa o kou ola.
Hiki iā ʻoe ke ʻike hou aku e pili ana iā Elisa Escorihuela ma kāna moʻokāki Instagram: @eliescorihuela, kāna hana ma ka Nutt Nutrition Center a ma kāna puke 'Dietoterapia'.
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