Mmene Zikhoza Zingathandizire Kuchepetsa Kuwala Kwambiri M'mayi Amuna Amayi
Mukamaliza kusamba, mukhoza kuyesa njira zosiyanasiyana kuti muzitha kuchiza matenda a minofu , makamaka kutentha. Zina mwa zina zowonjezeretsa zakudya, mungafune kufufuza mankhwala achilengedwe omwe angakuthandizeni kuthana ndi zizindikiro zanu. Pamene aphungu adakalipo pa njira yotchedwa estrogen , pali amayi omwe apeza njira zothandizira zowonjezereka njira za botanicals zomwe zimathandiza ndi zizindikiro.
Kodi Chinakaniza Zotani?
Kafukufuku wochepa adawonetsa kuti akazi makumi awiri ndi awiri omwe amadya magalamu 40 a nthaka tsiku ndi tsiku anali ndi kuchepa kwakukulu pafupipafupi ndi kuuma kwa zozizira zawo. Kuwotcha kwazimayi kwazimayi kwazaka zisanu ndi chimodzi, ndipo iwo omwe adatulutsa zizindikirozo zimakhala zochepa zowonjezera pafupipafupi, ndipo 57% wa moyo. Ophunzira mu phunziroli adazindikira ngakhale kusintha kwa mtima wawo komanso kupweteka kwa mgwirizano ndi minofu. Mpweya wa magalamu 40 wa nthaka ndi pafupifupi supuni 4 ndipo uli ndi makilogalamu asanu ndi atatu.
Mbewu Zogwiritsidwa Ntchito Zomera
Mankhwalawa ndi odalirika kwambiri monga chithandizo cha zizindikiro za kusamba kwa thupi chifukwa ndi chomera chokhala ndi omega-3 fatty acids ndi lignans. Pamene njira zopitilira zachilengedwe sizikuyendetsedwa, botanicals amawoneka ngati njira yophweka yochizira.
Omega atatu mafuta acid amadziwika kukhala otetezeka mu matenda a mtima, ndipo lignans ali ndi antioxidants omwe akuphunziridwa kuti akhoza kuteteza khansa. Mankhwalawa amaoneka kuti ali ndi makhalidwe ena odana ndi estrojeni omwe angachepetse chiopsezo cha khansa ya m'mawere. Mukaika mphamvu zonsezi pamodzi, komanso kusowa kwa zotsatira zochokera ku mankhwala ochiritsira, njira yodalirika yomwe imabwera ndiwoneka ngati palibe choyipa.
Mmene Mungaphatikize Mzere Wosakaniza Kudya Wanu
Taganizirani izi - kuzizira pang'ono, kuchepa kwa mtima ndi kuchepetsa chiopsezo cha khansa. Mankhwalawa angakhale mankhwala abwino kwambiri omwe amachititsa kuti anthu azivutika kwambiri. Ngati muli ndi vuto ndi kutentha, mavuto a maganizo kapena kupweteka kwa minofu, mungafune kuyesa. Chifukwa chakuti pali zotsatira zochepa zomwe zimayikidwa kuti adye, sizomwe zimapangitsa kuti ayesetse chinthu chachirengedwe ndi chatsopano chomwe chatsimikiziridwa kukhala chogwira ntchito, ngakhale ngati kuphunzira kochepa. Onjezerani pansi pamtengo wanu wa smoothie, mbale ya tirigu, zikondamoyo kapena oatmeal m'mawa. Pamadzulo, mukhoza kuwonjezera ku yogurt kapena kuviika. Kudya chakudya, kuwonjezera ku mpunga kapena pasta ndi saladi. Palinso zina zotsekemera monga ma cookies ndi mufini zomwe mungathe kuziwonjezera.
Momwe Mungagwiritsire Ntchito Flaxseed kwa Kutha Kwa Kusamba Kwambiri
Chifukwa chakuti mafakitale amapezeka mosavuta, osadziwika kwambiri, komanso otsika mtengo kusiyana ndi mankhwala a mahomoni, amayi akugwiritsa ntchito mankhwala achilengedwewa nthawi zambiri. Kafukufuku m'magazini ya Holistic Nursing Practice inasonyeza kuti akazi omwe adagwiritsa ntchito fodya kwa miyezi itatu adasintha moyo wawo. Gulu la amayi 140 la amayi amagawenga linagawidwa m'magulu anayi. Kukula kwakukulu kwachitsanzo cha phunziroli. Zotsatira za phunziroli zikuwonetsa lonjezo la kayendetsedwe ka ntchito zochiritsira zowonongeka kuti zithetse kusamba.
Kuphatikiza pa chakudya chamakono, chotsitsa cha maluĊµa chimayesedwanso ngati chithandizo chothandiza matenda a menopausal. Mapulani ena azachipatala amaphatikizapo mankhwala odyetsera zakudya pamodzi ndi mankhwala ochizira a hormone pofuna kuyembekezera kupambana kwa mankhwalawa.
Kuchokera
Cetisli NE, Saruhan A, Kivcak B. Zotsatira za zizindikiro za matenda a mitsempha ndi khalidwe la moyo. Chidziwitso Chachidziwitso Chochita. 2015 May-Jun; 29 (3): 151-7.