We talk about how to lose weight properly all the time. This article (a whole series of articles) is dedicated to women: losing weight, nutrition and resetting hormones during menopause.
Before the onset of menopause, the body experiences a coordinated interaction of hormones. With menopause, a new period in a woman’s life begins, namely hormonal changes.
What is menopause?
In the years before and after the last menstrual period, women experience menopause. This transition is described as moving from a phase of life in which a woman can have children to a phase of life in which pregnancy is no longer possible.
Causes: What causes menopause?
Menopause (menopause) is not actually a medical condition, but rather describes a phase of a woman's life in which her hormone production decreases.
On average, menopause begins between the ages of 45 and 55 and lasts several years. During this time, the formation of female sex hormones, especially estrogens, decreases.
There are numerous physical complaints during menopause, including weight gain.
Hormones are chemical messengers in the body. They transmit information and regulate numerous body processes, such as metabolism, nutrition, respiration, blood pressure, salt and water balance, sexual functions and pregnancy.
Hormones suna da fa'idar aiki iri-iri. Dangane da manufarsu, suna haifar da abin da ake kira halayen farko, kamar samuwar wasu enzymes. Waɗannan halayen na farko, bi da bi, sun saita halayen halayen na biyu ta hanyar da ainihin tasirin hormone ke bayyana.
Don haka, insulin hormone, alal misali, yana rage matakan sukari na jini; adrenaline yana ƙara hawan jini, kuma namiji jima'i hormone testosterone tabbatar da, a tsakanin sauran abubuwa, maniyyi maturation.
Samuwar da aikin hormones na iya rushewa - sau da yawa tare da sakamako mai nisa a cikin jiki. Muddin akwai rashin daidaituwa na hormones a cikin jiki, ba shi yiwuwa a yi fata ga jiki mai lafiya, lafiyayyen hankali da jituwa!
Hormones suna taka muhimmiyar rawa wajen sarrafa lafiyar kwakwalwarmu da ta jiki tun daga samartaka zuwa tsufa.
Yadda ake rage kiba bayan shekaru 50 a gida
A yau a cikin wannan labarin na fara jerin nau'i na "Hormonal Diet" mai kashi 7; Tare za mu koyi yadda ake rage kiba yayin menopause ta hanyar sake kunna tsarin hormonal a cikin kwanaki 21.
Hormonal rage cin abinci a cikin 7 matakai
Labarin Gabatarwa: sabon farawa a cikin kwanaki 21 yayin menopause
- Sake kunnawa 1: estrogen - babu nama da barasa
- Sake yi 2: insulin - ba tare da sukari ba. Wannan shine dalilin da ya sa ba za ku iya sake sa rigar da kuka fi so ba.
- Sake yi 3: leptin. Wannan shine dalilin da ya sa 'ya'yan itatuwa masu dadi suna sa ku kiba
- Sake yi 4: cortisol. Kofi yana haifar da damuwa, kiba da rashin barci.
- Sake kunnawa 5: thyroid gland shine yake. Kasa da alkama buri!
- Sake kunnawa 6: girma hormone. Madara tana sa kiba!
- Sake kunnawa 7: testosterone. Kame jikinka da tunaninka!
Rage kiba yayin menopause ta hanyar sake saita hormones. Yana aiki?
Don haka, duk mun san gaskiyar abin baƙin ciki cewa kiba da rashin daidaituwa na hormonal na iya tafiya hannu da hannu yayin menopause! Amma ana zargin hormones?
Ana amfani da mu don jin abubuwan da ke biyowa: "Kuna buƙatar ku ci ƙananan adadin kuzari fiye da yadda kuke cinyewa, motsa jiki da yawa kuma ku shaƙa sosai a cikin tushen chakra - sannan za ku iya rasa nauyi!"
Shin duk ba mu san waɗannan maganganun ba?
- Kuma a, kuna iya yin wasanni kuma da kyar ku rasa nauyi.
- Bi abinci kuma yana da wahala a rasa nauyi.
... karin fam. To, ba sa so su daina.
Idan ba ku jin daɗin nauyin ku na yanzu kuma kuna damuwa game da lafiyar ku, to, kada ku yi amfani da uzuri kamar "Ya kamata ku yarda da kanku don wanda kuke" ko "Ba ku da kiba sosai."
Kowa yasan abin da zai dace da kansa. KA yanke shawarar abin da ke da kyau a gare ku!
Rage nauyi a lokacin menopause yana yiwuwa!
A cewar masanin ilimin mata, mai bincike kuma malamin yoga Dr. H. Sara Gottfried, yawan nauyi a lokacin menopause shine hormonal, don haka motsa jiki ko rage cin abinci ba zai iya yin komai ba.
Sarah Gottfried ta yi karatu a Jami'ar Harvard da Cibiyar Fasaha ta Massachusetts. Ta kware a fannin kiwon lafiyar mata da binciken hormone. A matsayinta na ƙwararren likitan mata, tana maganin cututtuka, ba alamun cututtuka ba.
Kiba da rashin daidaituwa na hormonal suna tafiya tare. Rasa nauyi kuma kiyaye shi har abada tare da dabarar 7 x 3!
Dr. Sarah Gottfried
Tare da abinci na hormonal, wajibi ne a sake maimaitawa daidaita aikin 7 mafi mahimmancin hormones ta hanyar canza abincin ku a cikin kwanaki 3.
Kowane mutum yana mayar da martani daban-daban ga wasu rukunin abinci, misali:
- Nama da barasa (estrogen) kwanaki 3
- Sugar (insulin) kwana 3
- 'Ya'yan itace (leptin) kwanaki 3
- Caffeine (cortisol) kwanaki 3
- hatsi (thyroid gland shine) kwana 3
- Milk (hormone girma) kwanaki 3
- Toxins (testosterone) kwanaki 3
A cikin kwanaki 21, a hankali za ku cire daga menu waɗanda abincin da ke da yuwuwar rage saurin metabolism.
Bayan kwanaki 7 x 3, za a daidaita metabolism kuma za a sake dawo da ma'auni na hormones. Mugunyar zagayowar damuwa da karuwar nauyi dole ne a karye ta yadda za mu daina jin kitse, rashin barci da damuwa koyaushe.
Kafin fara cin abinci za ku buƙaci yin shirye-shirye
Shin kuna ƙin sa lokacin da kuke son yin girke-girke kuma ba ku da abubuwan da ake buƙata da kayan aiki a gida? Don haka, ga jerin abubuwan taimako na farko waɗanda yakamata ku samu a gida kafin fara cin abinci na hormonal
- Mixer
- Ma'aunin kicin
- Glucometer: don bincika matakan sukari na jini
- pH gwajin tube
- Santimita
- Ma'aunin wanka (tare da % ma'aunin mai)
- Pedometer (Munduwa dacewa)
- Tausa goga
- Epsom gishiri EPSOM (magnesium bath)
- Harshe scraper
Da farko yana jin kamar zai zama aiki mai yawa, amma mata, wannan shine game da lafiyar ku kuma bayan cin abinci na hormonal, duk abubuwan taimako yakamata su kasance cikin sabon salon rayuwa mai kyau.
Yadda ake rage kiba ba tare da cutar da lafiyar ku ba
Jerin abubuwan sinadaran da ya kamata ku kasance a cikin gidan ku don cin abinci na hormone - da abin da ba shakka bai kamata a samu a gidan ku ba.
Domin jarabawa tana cikin kusan kowane lungu. Sau da yawa yakan ɓuya a cikin ɗakin dafa abinci ko firji, domin a nan ne akwatin kayan zaki da sauran kayan abinci yake...
Daga yanzu, dole ne wannan maƙiyin ya tafi! Amma dole ne a yi hakan a asirce, domin wasu a cikin iyali za su so su kare kayansu. Haka ne, yana da ma'ana, amma ba haka ba. Wannan tsantsar kariyar kai ce. Kuma za ku kare yaron, saboda an san sukari a matsayin daya daga cikin manyan abokan gaba na jiki.
Abincin da Ya Kamata Ku Samu A Gida Lokacin Fara Abincin Hormonal
Daga yanzu ya kamata mu ci abinci mai lafiya da yawa.
Kayan lambu don abinci na hormonal
Don cin abinci na hormonal, muna buƙatar gram 500 na kayan lambu kowace rana. Zai fi kyau saya kayan lambu na kwanaki uku sannan a adana su a cikin firiji: sabo, yanayi da kwayoyin halitta.
Hakanan zaka iya dafa miyan kayan lambu na tsawon kwanaki uku, amma ba tare da sukari ko ƙari ba.
Waɗannan sababbin abokanmu ne!
- salatin masara
- alayyafo
- arugula
- kale
- broccoli
- Brussels sprouts
- chicory
- Kabeji na kasar Sin
- bishiyar asparagus
- beets
- farin kabeji
- seleri
- karas
'Ya'yan itãcen marmari don cin abinci na hormonal
Ka guji cin 'ya'yan itatuwa masu yawan sukari yayin da ake cin abinci na hormonal. Yin bita na ma'aunin glycemic na 'ya'yan itace zai ba da jagora mai yawa.
Yana da kyau a saya
- avocado
- zaituni (duka da kuma pureed kamar yadda tapenade)
- sabo da busasshiyar kwakwa
- berries
- apples
- pears
- rumman
- 'ya'yan inabi
- clementines
- mangoro
- lemu
- sha'awar 'ya'yan itace
Abinci don firiji da injin daskarewa
- Kaji na halitta
- Kwayoyin halitta
- Ruwan sanyi kifimisali kifi kifi, kaguwa, perch, mackerel, trout, sardines, anchovies, herring, flounder, sturgeon, clams, kaguwa, kawa da scallops.
- Hummus
Abincin Abincin Hormone
- Kwayoyi da iri, kamar sunflower tsaba, kabewa tsaba, danye almonds
- Cashews (iyakance), gyada da goro na Brazil
- Kwayoyin flax, tsaba chia da/ko tsaba na hemp.
- Man zaitun, man avocado, man kwakwa da/ko ghee A guji man kayan lambu kamar canola, masara da waken soya<
- Apple cider vinegar da ja ruwan inabi vinegar.
- sabo da busassun ganye da kayan yaji. Ana barin duk ganye da kayan yaji muddin basu ƙunshi sukari ko ƙari bamisali tarragon, Basil, thyme, faski, coriander, ginger, barkono cayenne, kirfa, tafarnuwa da albasa.
- Karin duhu cakulan tare da abun cikin koko na kashi 80 ko fiye.
- Ganyen Protein Foda don Girke-girke na Girke-girke
Abin sha don cin abinci na hormonal
- Yakamata a dinga samun lemon tsami a gida saboda Idan kuna cin abinci na hormonal, zaku sha ruwan lemun tsami kowace rana.
- Tace ruwa. Yi amfani da ruwan a cikin santsi kuma ku sha babban gilashi tare da cokali na apple cider vinegar lokacin da kuke jin yunwa.
- Ruwan ma'adinai tare da sabon lemun tsami, Mint ko wasu daskararre berries shine babban madadin ruwan 'ya'yan itace masu zaki
- Almond mara dadi, kwakwa ko madarar hemp. Yi amfani da wannan madara don santsi.
- Ruwan zafi da lemo da barkono cayenne. Wannan abin sha ya kamata a bugu kowace rana abu na farko da safe a lokacin sake kunnawar hormonal.
Kawai matakai 7 - kuma kuna can! Hormonal rage cin abinci ga mata tare da tabbacin nasara!