Ihe mgbakwunye nri 6 maka menopause

Ndinaya

• 1. Vitamin E
• 2. Kalshi .lọ
• 3. Vitamin D
• 4. Polyphenols
• 5. Phytoestrogens
• 6. Omega 3

Vitaminsfọdụ vitamin, mineral na ahịhịa ọgwụ, dị ka calcium, omega 3 na vitamin D na E, nwere ike inye aka gbochie ọrịa ndị ihe egwu ha na-abawanye na mụọ nsọ, dịka osteoporosis na ọrịa shuga, dịka ọmụmaatụ, yana belata mgbaàmà ejiri mara nke oge a, dị ka ọkụ na-enwu ọkụ, akọrọ mmamịrị na nchịkọta abụba n'ime afọ.

Enwere ike inweta ihe ndị a site na nri ma ọ bụ mgbakwunye, nke ekwesịrị ịme naanị mgbe nkwanye nke dọkịta ma ọ bụ onye na-edozi ahụ. Vitamin na mineral nke na-egosi na ọ kachasị dị mkpa maka mbenata mgbaàmà nke menopausal bụ:

1. Vitamin E

Vitamin E, n'ihi antioxidant ya na mgbochi mkpali ya, na-enyere aka belata nrụgide na ahụ, uru bara ụba ma na-enyekwa aka na mgbochi nke ịda mbà n'obi. Na mgbakwunye, ọ na - eme ka ahụike na ọdịdị nke anụ ahụ dị mma ma na - enyere aka igbochi nká.

Hụ nri ndị bara ọgaranya na vitamin E.

2. Kalshi .lọ

Calcium na-enyere aka belata ihe ize ndụ nke osteoporosis, karịsịa maka ụmụ nwanyị ndị na-ahọrọbeghị ma ọ bụ na-enweghị ike ịgwọ ọgwụ mgbochi hormone.

Ekwesịrị ịmịnye ihe mgbakwunye calcium na nri, n'ihi na ọnụnọ nke vitamin na mineral ndị ọzọ na-enyere aka ịbawanye nsị ha. Mara mgbe ụmụ nwanyị na-alụ nwanyị ga-a toụ ihe mgbakwunye calcium.

3. Vitamin D

Vitamin D na-enyere aka ịmịkọrọ calcium, na-eme ka mmụba nke ahụ ike, na-egbochi osteoporosis na igbochi omume nke mgbaji ọkpụkpụ. Hụ mgbe ị ga-ewere vitamin D na ihe ole ka akwadoro.

Na mgbakwunye na vitamin D, magnesium bụ ịnweta nke na-enyekwa aka na nsị nke calcium.

4. Polyphenols

Polyphenols bụ antioxidant na mgbochi mkpali, nke na-enyere aka igbochi mmepe nke ọrịa obi na ọrịa shuga yana igbochi ịka nká, ya mere mkpa ọ dị itinye ha na nri na mgbakwunye maka oge a nke ndụ.

5. Phytoestrogens

Egosiputara Phytoestrogens n’ọtụtụ ọmụmụ iji belata ọtụtụ mgbaàmà njirimara nke mụọ nwanyị, ebe ihe ndị a nwere ike i mimomi mmetụta nke estrogens n’ahụ nwanyị.

Enwere ike ịchọta phytoestrogens na nri ndị dị ka soy na soy ngwaahịa, tofu, flaxseed, mkpụrụ osisi sesame na agwa, ma ọ bụ na mgbakwunye nke nwere soy isoflavones.

6. Omega 3

Omega 3, na mgbakwunye na inye aka na mgbochi nke ọrịa obi, na-enyekwa aka igbochi ọrịa kansa na ịda mbà n'obi, ihe ize ndụ nke na-abawanye n'oge mmechi.

Nri nwere nri ndị nwere vitamin ndị a na mineral na ahịhịa bụ usoro magburu onwe ya iji jigide ahụ ike nwoke na nwanyị. Ntinye na ihe ndị a nwere ike inye enyemaka ọzọ, agbanyeghị, ọ dị mkpa ịkpọtụrụ ọkachamara n'ọrịa ụmụ nwanyị tupu ịme mkpebi a, iji nye iwu vitamin na mineral kwesịrị ekwesị n'ọnọdụ ọ bụla, yana oke ego dị mkpa.

Hụ otu ị ga - esi dị mma na menopause site n'ụlọ na usoro aghụghọ na vidiyo na - esonụ: