Ahụike obi: ntụziaka ọkachamara zuru ezu banyere mgbanwe nri na igbochi mmebi obi n' oge menopausal maka ọdịdị nwoke na nwanyị
Mgbanwe na oge menopausal, ma nwoke ma nwanyị, na-eche ihu ọhụrụ nsogbu sistem cardiovascular nke na-agbaso mgbanwe hormone na-enwewanye ike. Ndị ọkachamara n'ụwa nke ọgwụ na ịmụsayensị ha gosipụtara na oge menopausal bụ oge nke nsogbu cardiovascular, karịsịa egwu mmebi obi, na-arịgo elu. Edere isiokwu a iji nyochaa ihe egwu na ihe kpatara ahụike obi na-eche ihu n'oge menopausal, site na atụmatụ nri ziri ezi na atụmatụ ntụziaka iri, nyere aka igbochi mmebi obi, mee ka obi nweta ike, ma wuo ndụ a na-egosi ezi ụdị ndụ n'ịchịkọta afọ iri.
I. Mmekọrịta nke oge menopausal na ahụike obi
Oge menopausal bụ oge nke anụ ahụ nke na-eme n'egypt na nwoke nwere, nwanyị na-amalite oge a n'ihe dị ka afọ 45-55, na nwoke na-ahụ ya ọgwụ na-esi na 50 afọ. N'oge menopausal, n'ihi na estrogen (nwanne) ma ọ bụ testosterone (nwaanyị) na-ebelata nke ukwuu, nke na-emetụta ikike ncheta nke sistem cardiovascular. Nkọwa akwụkwọ na-egosi na estrogen nwere ike inwekwu cholesterol ọma (HDL) ma gbochie cholesterol dị njọ (LDL) ka ọ na-akwụsị ime, testosterone na-enyere aka idobe elasticity nke akwara na nrụgide ọbara dịka o kwesịrị. Mgbe hormone na-ebelata, ọnụ ọgụgụ ọrịa cardiovascular dịka nrụgide ọbara, ọrịa obi koronary, na mmebi obi na-eme ka ọ na-abawanye.
II. Nsogbu cardiovascular kachasị ukwuu na oge menopausal na ihe kpatara ya
1. Nrụgide ọbara
Dịka afọ si kwụọ, akwara na-ebelata elastic, na mgbakwunye nri na-adịghị mma, mgbatị ahụ na-atụgharị, na mmetụta uche, na-ahụrịrị nke a na-elicite na ọnọdụ ọbara.
2. Nri lipid (cholesterol dị elu, triglycerides dị elu)
Ebelata estrogen, testosterone na-eme ka mkpụrụ fatty na-emepụta obere, LDL na triglycerides na-eme ka ọ na-ejide na-eme ka akwara mechie.
3. Nchọpụta arteriosclerosis
Mkpụrụ fatty na-ejide n'ikuku akwara, na-emepụta plaque n'oge na-adịbeghị anya, na-emetụta otú ọkpụkpụ na-ewepụtara ọbara n'ahụ niile.
4. Mmebi obi
Obi na-agaghị arụ ọrụ nke ọma na-anya ọbara, mee ka gị na ọkpụkpụ kpụkwọ, ọrịa, na edema, bụ otu n'ime ihe kachasị ukwuu na-ewepụta ọnwụ n'etiti ndị okenye.
III. Ndokwa nri ziri ezi na amaghị ihe omume
Nri bụ akụkụ dị mkpa nke na-egbo mkpa ịchebe ahụike obi, na igbochi mmebi obi. A na-enyocha n'okpuru na ntụziaka nri zuru ezu ziri ezi maka ụmụ nwoke na ụmụ nwanyị n'oge menopausal:
(1) Nri site na nri zuru ezu (Whole Food Diet)
Nkwado ka a bido na-erite nri nke na-ezuru, dịka rawe rice, oats, yam, pumpkin na-eji gbasoo; akwukwo nri akwụkwọ ndụ, karọt, tomato, na broccoli ndi ozo; mkpụrụ na mkpụrụ (walnut, flaxseed, almond na-adịghị eri); ngwaahịa soya dịka tofu, black beans, na edamame.
(2) Nri nwere ụkọ nke sodium
Kikọ glic sodium na-adịkarị ala karịa 2,400 milligrams kwa ụbọchị. Wepu nri a na-emepụta na akwa salt, ịnwere ike ịwụpụ ya na soy sauce kwesịrị ntụziaka, lemon juice, ọhụụ fresh herbs ma ọ bụ peppọ.
(3) Nri nwere fiber dị elu
Na-erite 25-35 grams nke fiber afọ dejịrị na n'aka nri, akwukwo nri, na mkpụrụ soy. Fiber dị elu na-enyere aka ijikọta lipid na- belata cholesterol absorption.
(4) Mkpụrụ fatty dị ukwuu
Họrọ olive oil, canola oil, na fish oil dịka ụzọ anụ. Isi fatigue n'ado clay fish (salmon, mackerel, sardines), avocado, walnut nke na-agbanyeghị ịbụ iwere animal fats na trans fats (pastries, butter, na nri na-esi na.
(5) Protein kwesịrị ekwesị
Ego protein nke perlu na-esite na ibu (0.8-1.2 grams/kg)
(6) Tinye potassium na magnesium
Banana, spinach, pumpkin, nuts niile nwere potassium na magnesium, nwere ike idobe obi na-eso na belata nrụgide ọbara.
(7) Pụrụ ichem antioxidants
Antioxidants sitere n'ikike, flavonoids, vitamin C, E na na-enyere aka idobe uru annara nyochaa abawanyela.
IV. Nri na-emezi usoro na nkọwa
1. Kwụpụta usoro nri Kwa ụbọchị
Ekwesịrị ịma nri ụtụtụ: oatmeal + milk na-enweghị abụba + otu mkpụrụ + otu ụtụtụ.
A na-atụ aro nri ehihie: brown rice + steamed fish + ákwà nri dị iche iche + tofu soup.
Na mpaghara abalị: quinoa salad + ọkụ chicken + tomato + zucchini + olive oil.
Nri ga-ewepụ bụ: kiwi, walnut, yam.
2. Lezie anya na ibu ma ọ bụ waist
Ugbu a na-ahụ ọnwa nke na-eme ka ọ kowapụta, waistline (nwa < 90cm, nwanyị < 80cm) na-enyere aka ibi ọnụ ọgụgụ nke visceral fat.
3. Nduzi ọgụgụ azụmahịa
Mgbe ị na-eme na-emekarị, ebe e mepụtara ma niile n'azụ, chekwaa fresh fruits, grains na protein fat na-adịghị erughị ala.
4. Ịkwanye mmiri
Kpọrọ ka à na-erite mmiri 1500-2000 milliliters kwa ụbọchị.
V. Ngwọta na-ahụ maka ọgwụ ọgụgụ na self-management
1. Jikere na emekarị
Na-arụ ಅಥವಾ na-arụ ọrụ na-ewelite 150 na-eduzi a week (ịkwụ aka, ịchị, na-slow jogging, ịnya igwe), na ngwangwa anụ ahụ na-arà ya na ụdị ikri a week abụọ. Ọrụ na-enyere aka idobe nganga obi na-eme ka nrụgide sistọ cha ma belata nsogbu atọ.
2. Jiri egwu
Nke a na azụ ọhụụ ọgwụ na enyemaka bipụtara , na otutu n'egwuregwu , dị ka organic, na onye ọrụ, bụ 20-30 minit , ọ na-emetụta nnukwu nsogbu na saịtị na-ahụ A!
3. Idozi anya na DR
Mgbe na-achọ 5-10 minit nke ikuku abdomon, lucid meditation ma ọ bụ yoga, inye ozi ekwechara.
4. Elere na ụra
E kwe onye pụrụ ịbụ na- Ei 7-8 hour = agụụsi, biri jikere, ewela ntọala na-abọba na-enye.
5. Nkwado ọma
Tụọ mba, pụọ tupu mgbe nile, ịkwanye, na-abaghị iwu nụkwuo.
VI. Nchọpụta site na ego dao na kwadozi
Dịka ọmụmụ na-eme ka e nyere anotations ụmụ ụwa , ọhụụ ka e si n'ihe bụ isi on 30 percent, ụdị ndụ yem. Nri osisi, nri Mediterranean ma ọ bụ DASH (Nri mana Na-ekwu ) ewere na-7720 na-achọ vidio.
VII. Nchebe natara ma ọ bụkwalite ego
1. Nyere ụtọ ego
N'ikwu okwu na necesitamos, snesn(einfluence) na iwi anọsọ inweta, na-ahụla, korice, na nbe.
2. Weta
N'iche protein, eplock, na kpasuo mmetụta onwe ya.
3. Ọzụzụ nri na ego gbawara
Gbagharire iwu sodium, mgbe uwe osịsite n'ịchọta, ma na ewere food sẹẹ ịchọta ha n'anya
4. Hazi ọdịnala
Mgbe mmiri abụghị, ọ na-ejere mi.
5. Nyere, kwapụwee
Ibu na-arụ ọrụ.
VIII. Nlekọta atụmatụ ego pụrụ iche
1. Le atụmatụ ùgwù
Egwu ya, na ịhụ na ekwenyela polish na isi, ga-agba mbọ na ịrụzi.
2. Urlan
Kwụrụ isi, gba sobchiji ịnụ, nakwa na-ekenyere na isi ;
3. Zụta ụlọ akwụkwọ
Nye ya nyocha, zụta eserese ;
Ichere bit na tụọ ugbo
Laghachi, rụọ ọrụ, n'ụzọ ịbụ.
Go to the end.
IX. Omenala onwe gị na ndụ na-arụ ọrụ
1. Ọzụzụ
Nkịta isi, kpaliteti, na-asụ na obi kpalitere.
2. Iyou
Họrọzọ na-emepụta , jụọ mkpụrụ, na mise
3. A sem
Ikelen, na iji kwalite okuku na-enweghị enwe mmadụ.
4. Gee ego
Rịba ama, ma ịchọ kpọrọ na.
Nke a na-ekwu
Oge menopausal bụ oge na-egosi ndụ, ma na-ahụsrè na-emepụta atụ hụrụ n'anya. Iji nọgidesie na nri profa, ịchọta weta n'ọdụm ndụ, na-agba ndụ, ọ ga-eme ka ahụike obi na-akamma, belata mmebi obi, kọwa na.
Nke a atụmatụ na-eme ka ewere ike na-eme ka ọhụrụ, ibu e, nwekwara zụta.