Momwe mungatayere m'mimba Pakutha

Zamkati

• Zakudya kuti muchepetse mimba pakusamba
• Malangizo othandizira kutaya mimba pakusamba

Kutaya m'mimba pakutha msambo ndikofunikira kukhala ndi chakudya chopatsa thanzi komanso kuchita masewera olimbitsa thupi nthawi zonse chifukwa kusintha kwa thupi kumachitika panthawiyi ndipo ndikosavuta kupeza mafuta m'mimba. Koma kokha kusintha kwa mahomoni m'gawo lino la moyo sikungamvetse kunenepa.

Chifukwa chake, azimayi panthawi yomwe akusamba ayenera kuwonetsetsa kuti azigwiritsa ntchito ma calorie ochulukirapo, ndi zochitika zolimbitsa thupi kwambiri komanso zakudya zopatsa zipatso ndi ndiwo zamasamba zomwe ndizochepa zakudya zamafuta.

Onani zomwe mungachite kuti muchepetse kunenepa pa menopausal mu kanemayu:

Zakudya kuti muchepetse mimba pakusamba

Njira yabwino yodyetsera kutaya mimba pakusamba ndikuphatikizapo:

• Chakudya cham'mawa: 1 chikho cha madzi a kiranberi ndi magawo awiri ofufumitsa mkate wa soya kapena 1 chikho cha granola chokhala ndi nthanga za fulakesi ndi 100 ml wa mkaka wa soya;
• Chakudya cham'mawa: Galasi 1 ya papaya smoothie ndi mkaka wa amondi;
• Chakudya: 1 sangweji ya saumoni ndi watercress, ndi galasi 1 la madzi apulo kapena 1 yogati wa soya;
• Zakudya zoziziritsa kukhosi: Zipatso 1 za nyengo kapena mbale 1 ya gelatin ndi yogurt;
• Chakudya nsomba yokazinga ndi kaloti, bowa ndi katsitsumzukwa ndi mbale 1 ya saladi wa zipatso;
• Mgonero: 1 yogurt wamba kapena 1 phala la chimanga (chimanga) ndi mkaka wa oat ndi supuni 1 ya khofi ya lecithin ya soya monga chowonjezera cha zakudya.

Mzimayi aliyense ali ndi zosowa zosiyanasiyana zamtundu, ndikulimbikitsidwa kuti mukaonane ndi wazakudya musanadye mtundu uliwonse wazakudya.

Malangizo othandizira kutaya mimba pakusamba

Malangizo ena othandizira kutaya mimba pakusamba ndi awa:

1. Idyani zakudya zosachepera 6 tsiku lonse;
2. Idyani msuzi kapena msuzi musanadye chakudya chachikulu, chifukwa zimathandizira kuwerengera kuchuluka kwa zopatsa mphamvu zomwe zimadyedwa pakudya;
3. Kudya zakudya zopatsa mphamvu ndi Low Glycemic Index Foods, monga yogurt ndi maapulo osapaka;
4. Phatikizani zakudya zokhala ndi zomanga thupi zambiri komanso mafuta ochepa, monga nyama, tchizi choyera ndi mazira, chifukwa zimakulitsa kukhuta;
5. Pezani ma aerobics kapena ma Pilates osachepera 2 pa sabata.

Njira yabwino yochepetsera mimba ndikuphatikiza zakudya zopatsa thanzi ndi masewera olimbitsa thupi, chifukwa chake mayi ayenera kuchita zolimbitsa thupi kwa mphindi 30, monga kuyenda, kuthamanga kapena kupalasa njinga tsiku lililonse.