He mea nui kaʻai olakino no kēlā me kēia, a maikaʻi e hoʻomaopopo i ka mea e kau ai i kāu pā. No ka wahine, pono e nānā i ke kaulike o nā wikamina a me nā minelala i mea e hoʻonohonoho pono ai ka ʻōnaehana hormonal, a ʻaʻole i loaʻa ke kaupaona i kahi wikiwiki.
Oatmeal
ʻAʻole ia he manaʻo maikaʻi ʻole e hoʻomaka i kou lā me ka pā o ka porridge oatmeal. Nui ka waiwai o ka Oatmeal i nā mea kōkua e kōkua i ka puʻuwai e hana i ke ʻano kūpono, hoʻomaikaʻi i ka hana o ka gastrointestinal tract, a normalize i ke koko. Nui ka waiwai o ka Oatmeal i ka wikamina B6, ka mea e maʻamau ai ka naʻau i ka wā PMS. ʻO ka hui ʻana o ka oatmeal me folic acid. He mea nui ia no kēlā me kēia wahine i ka wā hāpai, i ke kahua o ka hoʻomākaukau no ia a ma hope o ka hānau ʻana o ka pēpē.
Salemona
He waiwai ka iʻa ʻulaʻula i ka Omega-3 fatty acids, ka mea e hoʻomaikaʻi ai i ke ʻano a hoʻemi i nā pae kaumaha. He waiwai nō hoʻi ʻo Salmon i ka hao, ʻo ka nele o ia mea e hoʻopilikia nui i ka ʻai olakino o kēlā me kēia kanaka. No nā huahana meaʻai ka iʻa ʻulaʻula, a he mea nui ke kaumaha maʻamau no ka manaʻo ponoʻī o ka wahine.
ʻO nā hua fllax
ʻO nā hua flax kekahi kumu o ka Omega-3 fatty acid, ka mea e pale ai i ka maʻi ʻaʻai o ka umauma, nā maʻi o ka ʻōnaehana cardiovascular. Loaʻa i ka flax nā waiwai anti-inflammatory, kōkua i ka digestion, hoʻoliʻiliʻi i ka ukana ma ka ʻōpū. Hiki iā ʻoe ke hoʻohana i nā ʻanoʻano ma ke kāwili ʻia ʻana me nā mea leʻaleʻa a i ʻole ka hoʻohui ʻana iā lākou i kāu porridge punahele.
Spinach
Loaʻa i ka spinach ka nui o nā minelala a me nā wikamina, me ka magnesium. Hoʻoemi ia i ka ʻeha i ka wā o ka PMS, hoʻoliʻiliʻi i ka ʻike o ka momona mammary, hana maʻamau i ka hana o ka gastrointestinal tract, a hoʻomaikaʻi pū kekahi i ka naʻau a hoʻomaha i nā naʻau huhū.
Pākē
He ʻulaʻula ko ke kōmato ma muli o ka lycopene pigment maoli, a he hopena maikaʻi hoʻi ka naʻau a me ke olakino maikaʻi o ka wahine. ʻ claimlelo nā ʻepekema ʻo ka lycopene ka mea e pale aku ai i ka maʻi ʻaʻai umauma a hoʻomaikaʻi i ka hana o ka puʻuwai a me nā kīʻaha koko.
Cranberry
E like me nā ʻōmato, cranberry e hoʻēmi i ka makaʻu o nā maʻi maʻi ʻōpū a hoʻopau ʻino i ka hiki i ka maʻi ʻaʻai umauma. Hoʻopili, he mea hana maikaʻi nā cranberry no ka pale ʻana a me ka mālama hou ʻana i nā maʻi o ka ʻōnaehana genitourinary.
ʻO Walnuts
Manaʻo nā nutritionsists he mea nui ka walnuts i ka hōʻemi ʻana i ka makaʻu o ka hao deficit anemia. Ma muli o ka ʻike o nā momona momona, nā antioxidant a me nā phytosterols i loko o ia mau mea, hoʻomaikaʻi ka walnuts i ke olakino iwi, pale i ka ulu ʻana o ka maʻi kōā a me ke kaumaha kau. Nui ka waiwai o nā hua i loko o ka calcium, magnesium a me folic acid.
waiu
ʻAʻole kala ka hemahema o ka calcium i kekahi, keu hoʻi i nā wahine, no laila pono ka waiū i ka papaʻai o kēlā me kēia o lākou i nā makahiki. I ka hui pū ʻana me ka lā, ʻo ka waiū ka pale maikaʻi loa o ka osteoporosis. ʻO ia kekahi mahele hou o ka protein, i kōkua i ke kaua kūʻē i ka nui o ke kaupaona.