Nrụpụta nri nwere nhazi na njirimara onwe: Ịmepụta usoro nduzi zuru oke maka oge ọdịda na ahụ na uche
Akụkụ mbụ
Mgbe ị na-aghọ oge ọdịda, ma nwoke ma nwaanyị, mgbanwe anụ ahụ na nke uche nwere ike ibute nsogbu na ihe ịma aka na-adịghị atụ anya. N'ịbụrịrị mmekọrịta na ọnọdụ hormone, mmetụta anụ ahụ dị ka ọkụ na-apụta, mgbanwe mmetụta, ịda mbà n'obi, ibu ahụ, mmebi na-arụ ọrụ na nhụsianya na-atụ uche, na-akpata nrụgide diri onwe, na-atụ anya. Nsogbu ndị a jikọtara ọnụ, na-ebute ntụpọ a na-ahụkarị nakwa na-ebuli ibu na ahụ na uche. N'isiokwu a, site na nyocha zuru ezu banyere atụmatụ nri nwere nhazi, ịhazi ọchịchọ onwe na ntụkwasị obi, na edozi nsogbu nke enweghịzi ọhụụ, a na-etinye n'ọrụ usoro na atụmatụ akụ ọmụma na ntuziaka.
1. Mkpọsa na akọ na-eme mgbe oge ọdịda na nwanyị na nwoke
(a) Ngwongwo na-atụgharị uche na nwanyị
Oge ọdịda na ụmụ nwanyị na-amalitekarị n'etiti afọ 45 rue 55, bụ oge mgbe hormone estrogen na progesterone na-adịkwaghị, na-eduga na nkwụsịtụ ọrụ ovarian. A na-ahụ ka anụ ahụ na-akọwapụta ọkụ na-apụta, ịda mbà n'obi, nsogbu n'ịlụ n'anya, na-adịghị amata, ọrịa ikwe, na ịda-enwe n'ala, mmetụta na-ata ahụhụ, na mwepụ echekwala.
(b) Oge ọdịda na nwoke na-adịghị mkpa iche na ya
Oge ọdịda na ụmụ nwoke (nke a na-akpọkwa "dịịrị nwoke") abụghị nke a na-ahụkarị dịka nke ụmụ nwanyị, ma na-emekwa ka testosterone dị ala, na-eduga n'ihe na-ata ahụhụ, ịdị irè na arụmọrụ, nrụgide, mgbanwe uche, na-erughi na enweghị ntụkwasị obi. Ngbanwe ọrụ anụ ahụ nwere ike ibute n'ihi mgbanwe na mmekọrịta ọha na eze, na-ebute nrụgide uche na njirimara onwe.
(c) Ihe kpatara ya
N'ezie, a na-emewanyewanye nrụgide na anụ, mmegharị ọrụ, mgbanwe usoro ezinụlọ na nchedo usoro mmekọrịta na-eme na ndị nwoke na ụmụ nwanyị. A na-emezi ndozi nri, kwụsịrị atụmatụ afọ ojuju, na-adịghị agafe agafe maka ịja mgbanwe na-emetụta ndị a. Ya mere, site n'ịmalite n'ịzụlite ịzụlite na njirimara onwe, anyị ga-enweta mmegharị contracts.
2. Atụmatụ nri bụ isi: Asụsụ sayensị na omume bara uru
(a) Ezi echiche bụ isi banyere atụmatụ nri
Ezi omume nri na oge ọdịda ga-enyo enyo na nchekwa hormone, ịkwado ihe ngosi nke ahụ, mma njide, na mbenata mgbanwe uche. Ihe ndị a na-emepụta kwesịrị ịnọchite anya protein dị elu, carbohydrates nwere igodo ogo dị ala, fat na-akọ na vitamin na mineral na-agbali na ibelata nri rụrụ arụ.
(b) Atụmatụ nri kpọmkwem
1. Akwụkwọ nri calcium dị elu
Inwere irita nri dairy dị mma (dị ka mmiri ara ehi dị ala, cheese, yogurt), akwụkwọ nri akwụkwọ ndụ (spinach, broccoli), na ngwaahịa soya. A na-atụ aro calcium 1200 mg kwa ụbọchị maka ndị okenye.
2. Vitamin D na-enwekwu ihe na-aba uru
Na-eji anyịbelata anyanwụ nke ahụ 10-30 nkeji; nwere ike họrọ yoke, salmon, sardine, na mmiri ara ehi na vitamin D na-enyere.
3. Akwụkwọ nri na fiber na ogo nke glucose dị ala
Họrọ nri isi gị akara brown rice, oats, whole wheat toast, na buckwheat noodles; na-agbakwunye soya, akwụkwọ nri na mkpụrụ osisi, na-enyere ahụ gị na ijide sugar.
4. Iji fat na-eme ka ahụ sie ike
Nri dị elu nke olive oil, avocados, nuts, na azụ nke ocean (salmon, mackerel) na-enyere na ojiji Omega-3 fatty acids, na-emekarị mmerụ ahụ, na-emezi ọrụ ọbara na ụbụrụ.
5. Ikwesịrị njikwa protein dị elu
Ihe nke a na-eri kwa ụbọchị ga-abụ 1-1.2 grams kwa kilogram nke ọrịa gị, soya, azụ, anụ ezi, dairy, na eggs bụ iyi protein dị elu, na-enyere na njide ahụ.
6. Njikwa ibu
Na oge ọdịda, metabolism na-akwụsị, a na-atụ aro 1840-2000 kalori kwa ụbọchị, ym n'akwado oghere residual na-anọchite anya njem nke caloric.
(c) Ihu igwe nri a na-akwado
1. Ebum n'obi: Nri nke steamed sweet potato 1 , yogurt na-enweghị sugar 1; nnu 5, salad ezi mkpụrụ osisi.
2. Nri ehihie: Nri nri ọkụ ọkụ / steamed bass, steamed akwụkwọ nri, nri ọka; black bean igwe.
3. Nri abalị: quinoa na vegetables, tofu, mixed spinach, pumpkin soup.
4. Nri mgbakwunye: kiwi, nuts, tomato slices.
5. Nri mmiri: 2000 ml kwa ụbọchị, na mmiri na-adị oke ọma, na-aza na-inye ụtọ.
(d) Ụfọdụ ọgwụgwọ ụlọ
1. Ihe ndị nwere hormone osisi
Na-eri ngwaahịa soya dị elu na isoflavones ga-enyere aka nke ukwuu na imegharị ahụ. A na-atụ aro ịme nke a oge atọ ruo anọ kwa izu, na-eri tofu 80g ma ọ bụ iko abụọ dị ka mmiri soy.
2. Ihe nri na-eme agha na antioxidants
Blueberries, kiwifruit, grape, tomato, na-emeso ife polyphenols na vitamin C, na-enwekwu collagen na-egbochite.
3. Iwu ọgwụ na-emegide mmetụta uche
Ndị na-atụ aro na ndị na-eme isi n'oge a, na-ewepụ iwe a na-edozi iji nweta ike ndụ.
4. Osisi ginger turmeric
A na-eji ya mee ka metabolism dịkwuo elu, na-eme ka akụrụngwa gị, na-aratọ turmeric milk 200ml kwa ụbọchị.
3. Njirimara onwe na ntụkwasị obi: na-emegharịrịta mmetụta na-erubiga
(a) Kpọmkwem
Mgbe oge ọdịda na-enyere nnukwu mgbanwe na atụmatụ ma na-adịghị anya, mmegide na njide. A na-ewepụta akpụkpọ pụtara nghọpụta mgbawa, mmetụta na-ata ahụhụ, na-eme ka atụmanya na-ezo, dysfunctional ideology.
(b) Nhọpụta n'usoro ndị ọkachamara
Dabere na nchọpụta nke ndị na-arụ ọkaibe, "njirimara onwe" na "njikọ ntụkwasị obi" bụkwanụ ihe dị oke mkpa na-achọga. A na-atụ aro na Association for Manopause na USA na vital interaction, na-amụta nka na ịdefeah na-eduga na njikọ nkịtị restructurable.
(c) Ụfọdụ usoro mmalite ihe onye mmadụ
1. Dee ego nke ị bụrụ onye nwere ọganiihu
Họrọ ngwa, na-ewepụta na ị na-enyere aka.
2. Ịsọpụrụ ma bụrụ onye na-enwe ihe ndị gbasara
Mepụta ọtụtụ nnukwu ọrụ ise.
3. Ime mkpọsa maka ọganihu
Bido 10-20 nkeji ngwa soro ma ọkụ.
4. Ime ego dị mma na ebumnuche n'ịsa
Nchịkọta kacha ịdị elu 30 na-enye ihe n'isi.
4. Ngwa ahịrị na-emekarịrị m n'iche iche
(a) Ihe mere njedebe
Nsogbu nwere ike ịmata ka Oge ọdịda na-ahụ na ngwa, a na-enwetaphụ iche iche na-asa, na ịgbanwe ala nke mmekọrịta na ọnụọgụ. N'otu oge, a na-agbanwe asọmpi n'Ịtali na mmekọrịta na ngalaba.
(b) Usoro na-emeso nsogbu
1. Na-edozi atụmatụ n'ozuzu
Nzube adịghị iche karịa D." Rụọ ọrụ n'ígwé ma etolite mgbanwe.
2. Nchọpụta nzube tụrụ akụkụ
Jiri bute na-eriri site ndụ item kpamkpam.
3. Nwee mmụta
Na-eto n'ọnụ ụlọ oven, na-emekwa nwayọọ.
4. Degharị "ihe atọ nwere mmasị"
Na-eme nke a ka njikọ na-eme n'elen.
5. Mepee usoro dị irè na conclusively
(a) Usoro nkịtị
N'ụzọ nke ngwụ na akpọsa, mechara nwanyị. Iji zaa ajụjụ a, kwadoo ka-eme nri, soro ibu, ya na mmekọrịta na-ekwu maka nkwa.
(b) Ụzọ atọ
1. Nkwado na-arụ ọrụ n'oge ezumike
Mepụta ọtụtụ nzube, metụtara nkenye na-eduga; bido na-emefuo nri, na-emepụta mgbe na-enwe nnukwu ndokwa bụ isi.
2. Nwee nsogbu tinyere osisi
Otutu a ga-adị n'okpuru mpaghara dịka oge ọdịda, ma anyị ga-anye kaị.
6. Mmechi: Ikwe obodo na nlekọta mmadụ
Oge ọdịda bụ atụmanya. Site na N'ezie na nkọwa n'ịzụlite, n'ịdzi njirimara, onye na-ama etu a na-egosi nzube. Taa ụwa na ndị mmadụ ga-enwe ọrịa. N'ebe a, ha ga-enweta mmetụta emepụta onye nzọpụta, syschem site na ndụ na-ba okwu. Naanị efru efru ga-esiteghị na-eto na-esite na mmiri na-edozi.