6 Lijo tsa bohlokoa tsa ho ipeha ha meriana bakeng sa li-Midlife tsa hau

Sebelisa Calcium, Fiber, le More!

Ho ikhula khoeli ke nako bophelong ba hau ha lijo li e-na le bolotsana. Le hoja re bonahala re ntse re ela hloko seo re se jang, seo re se lekanyang, le hore na re shebahala joang, ho khaotsa ho ipolaea ho lebisa tlhokomelo e khethehileng ho bohlokoa ba lijo tse phetseng hantle. Ho phaella moo ho fokolisa metabolism le likotsi tsa bophelo bo botle tse tsohang ka botsofali, 'me ho hlakile hore re tlameha ho etsa khalori e' ngoe le e 'ngoe bakeng sa ntho e ntle. Re beha lintho tsa bohlokoa joang ho sa tsotellehe litlhoko tsee tsa tlhōlisano? Re batla ho lula re phetse hantle, re shebahale re le ntle, leha ho le joalo re se ke ra feta. Ha re etsa khetho ea rona ea letsatsi le leng le le leng, re lokela ho ja lijo life?

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Mahepu

Ha u ntse u fokotseha nakong ea ho ipolaea, bone bophelo bo botle . Khalsiamo ea letsatsi le letsatsi ke karolo ea phepo ea masapo a matla, hammoho le vithamine D le ho ikoetlisa. Lihlahisoa tsa lebese tse fokolang fatše tse kang yogurt, sardine, lialmonde, lero la lamunu le majoe a mangata ke litsela tsohle tsa ho fumana calcium ea lijo. Haeba u etsa qeto ea ho sebelisa setlhakane, etsa bonnete ba hore e na le letšoao la USP (United States Pharmacopeia) ho lona e le hore u tsebe bonnete ba hore ha bo na litšila tse kang tataiso. Kakaretso ea hau ea letsatsi le letsatsi ea khalsiamo e lokela ho ba 1200mg, ho kopanyelletsa le ho tlatsana le mehloli ea lijo.

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Oatmeal

Lijoana tsa lijo ke karolo ea semela e sa tsitsang habonolo. Ho eketsa feretere ho lijo tsa hau ka litholoana, litholoana le meroho ho ka fokotsa k'holeseterole, tšelo ea mali e tlase 'me u thibela ho qhalisoa-tsohle tse amanang le bophelo bo botle ha u fihla nako ea ho khaotsa le ho feta. E na le phaello e eketsehileng ea ho etsa hore u liehe ho hlafuna, e leng se ka u thusang ho ja butle-butle le ho ngolisa ha u tletse. Leka ho nkela sebaka se thusang letsatsi le le leng la lik'habohaedreite tse hloekisitsoeng joaloka bohobe bo bosoeu kapa pasta e nang le phetoho eohle ea lijo-thollo joaloka oatmeal. Ka tsela e loketseng, o tla fumana digrama tse 21 ka letsatsi ho boloka tsamaiso ea hau ea lijo e sebetsa hantle.

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Metsi

Bukeng ea hae, Larrian Gillespie o bitsa metsi, "oksijene ea metsi." 'Me feela joalokaha oksijene e matlafatsa sele e' ngoe le e 'ngoe, metsi ke a bohlokoa bakeng sa basali ba menopausale ho tšolla lisele, ho senya letlalo le ho felisa chefo e tsoang' meleng. Leka bonyane karolo ea quart le halofo ea letsatsi. (Haeba u e lekanya ka botlolo kapa mokoti o moholo qalong ea letsatsi, u ka bona tsoelo-pele ea hau 'me u leke ho e qetella ka nako ea ho robala.)

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Oli ea Olive

U hloka mafura a mang ha u ja lijo letsatsi le leng le le leng. Mafura a thusa li-hormone tse itekanetseng, takatso ea lijo, likarabo tsa insulin, le mafura a vithamine. Empa mafura kaofela ha a bōptjoe a lekana. Ho eketsa boholo ba mafura a monosaturated ho ka fokotsa k'holeseterole ea hao ho e-na le ho eketsa bothata. Ho beha oli ea mohloaare kapa oli ea canola bakeng sa botoro ha u pheha ke qalo e phethahetseng.

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Soy

Soy e na le li-phytoestrogens, tseo basali ba bang ba ka ntlafatsang matšoao a ho ikhula khoeling . Ka ntle ho limela tsena estrogens ka boeona, li-isoflavone tsa soya li boetse li etsa hore basali ba bang ba hlahise li-equol - e estrogen e entsoeng ka maleng, e ka thusang ka tlhaho ho tšoara mahlaseli a chesang le matšoao a mang. Li-hormone ka thōko, soya ke mohloli o moholo oa fiber mme mefuta e meng ea tofu e boetse e fana ka calcium. Haeba u kenella soya bakeng sa nama e khubelu bonyane ka makhetlo a mabeli ka beke u tla supa ho leka-lekana ho ea ho bophelo ba ho ipolaea.

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Litholoana le Meroho e Ncha

Litholoana le meroho tse mebala-bala li jere mavithamine, liminerale, li-antioxidants le fiber. Haeba u qala ho ja litholoana tse sa hlahisoang ka letsoai ho e-na le li-dessert tse tsoekere le ho matlafatsa meroho ea hau ha u ntse u fokotsa ho ja lijo tse khubelu, u tsamaea ka tsela e tla u thusa ho theola 'mele, ho boloka tšelo ea mali ea hao e tsitsitse, le ho fepa sele e' ngoe le e 'ngoe ntle le ho thibela methapo . Ho thata ho ngangisana le seo.

_Lisebelisoa:

_{Gillespie L. Sejo sa ho Ikamahanya le Mefuta . Beverly Hills, CA: Healthy Life Publications; 2003.}

_{Jou HJ, Wu SC, Chang FW, Ling PY, Chu KS, Wu WH. Phello ea tlhahiso ea mala ea malapa ea equol matšoao a menopausal ho basali ba tšoaroang ka majoe a soya. Sepheo sa Int J Gynaecol. 2008 Jul; 102 (1): 44-9.}