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Ua kākau ʻia nā kuikahi holoʻokoʻa e pili ana i ka ʻokoʻa ma ka ʻike i nā mea like e nā kāne a me nā wahine. Eia nō naʻe, ʻaʻohe kūkākūkā ka ʻokoʻa o nā papaʻai a hiki i kēia manawa. Akā makehewa, no ka mea, ua hoʻokaʻawale ʻia nā lunamakaʻāinana o nā kāne ʻelua ʻaʻole wale ma nā ʻano moekolohe mua a me nā lua, akā e ka ʻōnaehana hormonal a me nā genetics. ʻO ka hopena, ʻeha nā wahine i kekahi mau maʻi, ʻoiai nā kāne - kekahi.
Eia kekahi, ʻo ka hana o kēlā me kēia meʻa a me nā ʻōnaehana i nā kāne a me nā wahine e lawe ʻia i nā ʻano like ʻole. ʻO ka ikaika a me nā loina o kā lākou hana e kuhikuhi i nā pono no nā wikamina a me nā minelala.
Kaʻai kūpono a me ka wahine
ʻO ka hoʻonui ʻana i ka naʻau, ka lawe ʻana i ka hopohopo a me nā pilikia o ka poʻe ʻē aʻe a me ka wikiwiki o ke au hou i haʻalele i ko lākou māka i ke olakino o ka wahine maʻamau. Ua lilo i hoihoi iā ia, ua ʻike ka ʻepekema i kahi papa inoa o nā maʻi i makemake nui ʻia e nā wahine. ʻO nā kūlana alakaʻi i loko e hopu ʻia e ka maʻi diabetes, maʻi ʻaʻai a me nā maʻi o ka ʻōnaehana cardiovascular, ma ke ʻano hoʻi, hypertension.
Ma muli o kēia mau ʻikepili, ua hōʻuluʻulu ʻia kahi meaʻai kaulike no nā wahine. Loaʻa i kahi paʻakikī o nā huahana e hiki ai iā ʻoe ke hoʻonui i ke kino me nā mea hiki ke pale i ka ulu ʻana o kēia mau maʻi a me nā maʻi ʻē aʻe a hoʻonui i ka pale ʻana.
Me kēia, hāʻawi ʻia kahi kūpono i kēia papaʻai i nā pilikia calorie. Akā ʻaʻole ke kuhi ma aneʻi i ka mokuʻāina o ke olakino o ka wahine e like me ka makemake ʻole e pale a nani. ʻAʻole hiki i nā Nutristist ke hoʻowahāwahā iā ia.
Nā mea e pili ana i kaʻai wahine
ʻO ka ʻoiaʻiʻo he ʻokoʻa nā kānaka āpau ma mua o nā mea i pili i ka meaʻai wahine. ʻO nā wahine ʻōpio ʻaʻohe pilikia o ke olakino a alakaʻi i kahi ʻano ola e pono ai i kahi meaʻai meaʻai maʻamau. Ma hope o 30 mau makahiki, pono e hoʻoponopono ʻia. A ma 50-55 mau makahiki, he mea koʻikoʻi loa ia e hahai pono i nā ʻōlelo aʻoaʻo a nā kauka, me ka ʻole a i ʻole ka hoʻohui ʻana i kekahi mau huahana. No laila, ʻaʻole hiki ke pale wale i ka ulu ʻana o nā maʻi he nui, akā e hoʻolōʻihi i kou ola.
Hana ʻia kahi hui ʻokoʻa o nā wahine hāpai. I ka noʻonoʻo ʻana i kā lākou papaʻai, pono lākou e mālama pono i ko lākou olakino ponoʻī, akā i ke olakino o kā lākou pēpē e hiki mai ana.
Nā meaʻai no nā wahine ma mua o 30
Kauka Lapaʻau ʻo Professor Pamela Piko o ke Kula Lapaʻau o ke Kulanui o Maryland, USA, ʻo ia nō ka mea kākau o ka puke maikaʻi loa e kūʻai aku ana "E hakakā momona ma hope o 40"(" Fighting Overweight After 40 ") ʻōlelo ʻo ia:" Kūpono nā wahine. No laila, pono lākou i kahi papaʻai kūikawā e ʻae iā lākou e ikaika mau a paʻa. ʻO nā mea hou aʻe inā ua hala lākou i ka māka 30-makahiki! ”Hāʻawi pū ʻo ia i kahi papa inoa o nā meaʻai e pono ai i ka papaʻai wahine ma ka liʻiliʻi he mau manawa i ka pule. Ua komo pū:
- ʻO ka palaoa - ka laiki ʻulaʻula, ka palaoa palaoa piha, nā huahana palaoa bale. Nui lākou i ka fiber, no laila hoʻomaʻemaʻe maikaʻi lākou i ke kino a hoʻomaikaʻi i ka ʻai ʻana.
- ʻO nā meaʻai i loko o ka waikawa folic nā hua citrus, asparagus, cereals a me nā legume. Maikaʻi lākou no ka puʻuwai.
- ʻO ka wai Cranberry a me ka wai cranberry. Hoʻopili ka proanthocyanidins iā lākou i ka hoʻomohala ʻana i nā maʻi o ka maʻi urinary a me ka ʻōnaehana cardiovascular.
- Wai. He mea pono i kēlā me kēia makahiki. Paipai ʻo Pamela Peak e inu i nā aniani he 8-10 i ka lā. Ma waena o nā mea ʻē aʻe, e hoʻomaʻamaʻa kēia i ka digestion a hoʻoulu hou i ke kino.
- Nati He kumu maikaʻi ʻoi loa ia o ka protein, calcium, phosphorus, zinc, selenium, keleawe, folate, a me nā huaora E a me A. ʻO ka ʻai mau ʻana o nā nati e kōkua i ka hoʻohaʻahaʻa ʻana i ke kōpō a me ka hoʻomaikaʻi ʻana i ka hana o ka lolo.
- ʻO nā lau lau ʻōmaʻomaʻo - nā ʻano kale like ʻole, ʻoki wai, spinach. Loaʻa iā lākou ka fiber, carotenoids, vitamin C a me ka folic acid. Kōkua lākou i ke kaua koʻikoʻi a loaʻa ka hopena maikaʻi i ka ʻōnaehana hopohopo.
- Nā huahana me ka huaʻai C. Citrus hua, strawberry, bele pepa, kāpī, ʻōmato, kiwi. ʻO kēia nā antioxidant kūlohelohe e hōʻemi i ka makaʻu o ka ulu ʻana i ka maʻi maʻi ʻōpū.
- ʻO nā meaʻai i loko o ka hao - ka akepaʻa pipi, nā apricots maloʻo, nā nati, nā kulina, nā milo. Kōkua lākou i ka hoʻomaikaʻi ʻana i ke koko, hoʻonui i ka hemoglobin, no laila e hoʻoikaika ai i ka pale ʻana, a e hoʻokūpaʻa i ka pōʻai menstrual.
- ʻO nā meaʻai waiwai nui o ka calcium - nā huahana waiu haʻahaʻa-calorie, nā lau ʻōmaʻomaʻo. ʻO ka ʻai ʻana iā lākou e kōkua i ka mālama ʻana i kou mau iwi.
- ʻO ka iʻa me ka iʻa iʻa. Nui lākou i ka iodine, ka fluorine, ka phosphore, ka manganese a me nā mea pono ʻē aʻe e hoʻomaikaʻi ai i ka metabolism, hana maʻamau i ka lolo a loaʻa ka hopena maikaʻi i ke olakino o nā wahine.
ʻAi no nā wahine hāpai
Ma kahi kūlana hoihoi, pono ka wahine e ʻai maikaʻi, e ʻai i ka nui o nā protein, nā momona maikaʻi (nā nati, nā iʻa, nā huahana waiu) a me nā kaʻa (ʻoi aku ka maikaʻi o ka hāʻawi ʻana i ka makemake i nā cereals, nā ʻuala, nā legumes a me nā cereals). Mālama kēia iā ʻoe e mālama i ke olakino maikaʻi a hānau i kahi pēpē olakino.
ʻO ka mea wale nō i kēia manawa he mea nui e hōʻoia i ka loaʻa pū o nā meaʻai kūikawā i ka papaʻai.
Huamoa. Loaʻa iā lākou ka protein a me ka omega-3 fatty acid, ka mea e pono nui ai ka pēpē i hānau ʻole ʻia.
Salemona. ʻOi aku i ka protein a me ka omega-3 fatty acid. He hopena maikaʻi ia i ka hoʻomohala ʻana o ka ʻōnaehana hopohopo a me ka ʻike i ka fetus.
Walnuts. E hoʻopili pono iā lākou i kāu papaʻai inā ʻaʻole ʻoe makemake i nā hua a me ka iʻa ʻulaʻula. He hopena like ko lākou i ke kino.
Yogurt. He kumu ia o ka puna a me ka protein.
Lean puaʻa a pipi paha. Hoʻonui kaʻiʻo Lean i ke kino me ka protein.
Nā huaʻai a me nā mea kanu. He hale waihona waiwai kēia o nā huaora a me nā meaola, pono kēlā me kēia mea no ka makuahine e kali ana.
Legume. He kumu ia o ka fiber a me ka protein.
ʻAla palaoa. Loaʻa iā lākou nā huaora B, ka hao a me nā haʻuki. Ma ka ʻai ʻana iā lākou, hiki iā ʻoe ke hemo i nā pilikia o ka digestive a hōʻoia i ke olakino a me ke olakino no ʻoe iho a me kāu keiki hānau ʻole.
ʻO nā apricots maloʻo a me nā ʻomela. ʻO kēia nā kumu o ka hao, ka hemahema o ke kino o ka makuahine i ka wā o ka hāpai ʻana e hiki ai ke hoʻohaʻahaʻa i ka hemoglobin, a i ʻole ka anemia, i ka pēpē ma hope o ka hānau ʻana.
ʻO ka meaʻai no nā wahine ma hope o 55
ʻO ka nele o ka estrogen a me ka calcium, ka menopause a me nā pilikia me ka ʻōnaehana cardiovascular e waiho i kā lākou hōʻailona ma ka ʻai a ka wahine i kēia makahiki. I mea e hōʻemi ai i kā lākou hopena maikaʻi ʻole, pono ia e hoʻonui i ka ʻai ʻana i nā huaʻai, nā mea kanu, nā huahana dairy, cereals, nati, legumes a me nā iʻa i kēia wā. Ma kēia ala hiki iā ʻoe ke hōʻemi i ka pilikia o ka hoʻomohala ʻana i nā maʻi a hoʻomaikaʻi i ka maikaʻi o kou ola.
He aha hou aʻe ka maikaʻi no nā wahine
No ka makahiki a me ke kūlana physiological, pono e hoʻohana nā lunamakaʻāinana i kahi ʻatikala maikaʻi:
Kokoleka pouli. E kōkua ia iā ʻoe e hakakā i ke koʻikoʻi a noho i kahi ʻano maikaʻi i nā manawa āpau.
ʻApokila. Hiki i kēia hua ke pale i ka momona.
Waiu. Ma ka ʻai ʻana iā ia, ʻaʻole pono ʻoe e hopohopo no ke olakino iwi.
Mele. Hoʻonui lākou i ka palekana ma muli o kā lākou ʻike hao.
Broccoli. Loaʻa iā ia ka huaora C, kahi e hilinaʻi ai ka hana o collagen i ke kino. A ʻo kēia ka nani a me ka lahilahi o ka ʻili.
ʻAmelemona Loaʻa iā ia nā antioxidants, wikamina E a me ka magnesium. ʻO ke olakino ʻili a, e like me ka hōʻike ʻana o nā noiʻi hou, hilinaʻi ka hiamoe olakino iā lākou.
Kālika. Hoʻoemi ia i ka makaʻu o ka ulu ʻana i ka maʻi maʻi ʻōpū.
ʻO Prunes. Hoʻonui ia i ka digestion a pale i ka ulu ʻana o ka anemia.
Tī ʻōmaʻomaʻo. Loaʻa iā ia nā antioxidants e hoʻoliʻiliʻi i ka makaʻu o ka maʻi ʻaʻai a hoʻohaʻahaʻa i nā pae kolesterol.
Pehea hou e mālama ai i ke olakino a me ka nani?
- E aʻo e hōʻalo i ke koʻikoʻi. Mālama kēia i ke olakino o nā ʻōnaehana hopohopo a me nā ʻōnaehana puʻuwai.
- Hoʻoikaika kino. ʻO ka hoʻoikaika mau i nā wahine ke nānā aku i ka nani a me ka hauʻoli.
- Mālama i ka maikaʻi o ka hiamoe. ʻO kona hemahema ka hopena maikaʻi i ke olakino, a me ka ʻili i loko.
- Mai hōʻino i nā meaʻai paʻakai, momona, puhi a puhi ʻole i ka meaʻai. Hāpai ia i ka ulu ʻana o ka hypertension a hoʻopilikia i ka lawe ʻana o nā wikamina.
- Palena i ka inu waiʻona. Hiki ke hana i kahi ʻokoʻa no ka waina ʻulaʻula.
- E haʻalele i ka puhi pua ʻana.
A ʻo ka hope loa, e aʻo e ʻoluʻolu i ke ola. Wahi a nā ʻepekema, pili ka maikaʻi i ka mālama ʻana i kēia ʻōlelo aʻo!