Khoom noj khoom haus rau tus poj niam tshaj 50: cov ntawv qhia zaub mov, txwv tsis pub noj, cov lus qhia txog zaub mov

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Dab tsi yuav tsum noj zaub mov rau cov poj niam tom qab 50 xyoo? Cov poj niam lub cev yog ib tug complex system - nws yuav tsum tau kev txhawb nqa. Tom qab 50 xyoo, koj yuav tsum noj kom raug thiab sib npaug. Yuav pib nrog, koj yuav tsum paub koj tus kheej nrog cov yam ntxwv uas tsis yog txhua tus paub txog. Yuav noj li cas thiaj zoo?

Highlights

Dab tsi yog qhov tseem ceeb ntawm kev noj haus rau cov poj niam tom qab 50? Thaum lub hnub nyoog laus dua, cov poj niam muaj teeb meem nrog cov metabolism, yog li noj cov zaub mov uas thaum 25 xyoo yuav tsis yog. Vim qhov pib ntawm menopause, hormonal tsis ua haujlwm tuaj yeem tshwm sim. Nyob rau hauv cov xwm txheej zoo li no, ntau yam kab mob loj tuaj. Yog li kom cov tsos mob tsis zoo ntawm lub cev tsis muaj zog tsis ua rau tsis xis nyob, nws yog ib qho tsim nyog kom tshem tawm cov zaub mov tsis zoo ntawm koj cov khoom noj.

Lub hauv paus ntawm kev noj haus rau cov poj niam tshaj 50 yog dab tsi? Cov khoom noj mis nyuj, zaub thiab txiv hmab txiv ntoo yog cov khoom noj "nyob" uas txhim kho kev noj qab haus huv thiab kev noj qab haus huv ntawm tib neeg. Cov khoom noj mis nyuj thiab cov nplej tag nrho yuav tsum suav nrog hauv cov khoom noj.cov khoom. Ua tsaug rau nplooj zaub, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo, koj tuaj yeem sau lub cev nrog cov vitamins tsim nyog thiab cov ntsiab lus tseem ceeb. Nws yog ib qho tsim nyog yuav tsum tau nce cov khoom noj uas muaj cov antioxidants thiab fatty acids. Cov ntsiab lus zoo li no txhim kho kev ua haujlwm ntawm kev ua me nyuam ntawm cov poj niam.

noj qab nyob zoo

Khoom noj khoom haus rau cov poj niam tshaj 50 lub luag haujlwm tseem ceeb, vim tias muaj hnub nyoog, lub cev xav tau zaub mov ntau dua thiab noj qab haus huv. Cov ntses muaj roj tsawg, cov roj zaub tsis muaj roj - cov no yog cov khoom xyaw uas koj yuav tsum tau noj txhua hnub. Koj yuav tsum noj zaub mov uas muaj folic acid:

• citrus;
• paj;
• taum.

Vitamin C yog lub hauv paus tseem ceeb uas txhawb kev tiv thaiv kab mob. Cov khoom no muaj nyob rau hauv:

• strawberries;
• cabbage;
• txiv lws suav;
• kiwi.

Almonds yog ib hom txiv ntoo zoo tshaj plaws uas muaj txiaj ntsig zoo rau kev ua haujlwm ntawm poj niam lub cev.

Khoom noj khoom haus ua lub luag haujlwm tseem ceeb rau cov poj niam tshaj 50 xyoo. Cov ntawv qhia zaub mov yuav tsum tsis suav nrog cov nplej zom thiab qos yaj ywm. Tsaus chocolate yuav tsum tau noj nyob rau hauv moderation. Delicacy muaj txiaj ntsig zoo rau kev xav-kev xav ntawm cov poj niam.

Koj yuav tsum paub tias tsis yog txhua txoj hauv kev pej xeem muaj txiaj ntsig zoo rau kev noj qab haus huv ntawm tib neeg.

Lub cev ua haujlwm

Nws yog ib qho tseem ceeb tsis yog tsuas yog noj kom raug xwb, tab sis kuj coj txoj kev ua neej nyob. Kev taug kev tsis tu ncua tuaj yeem txhim kho koj txoj haujlwmlub cev tag nrho. Kuj muaj raws li nram no:

• res ntau;
• zam qhov xwm txheej ntxhov siab;
• tsis txhob ntshai txog tej yam me me.

Koj yuav tsum ua raws li cov lus qhia saum toj no los ntawm cov kws tshaj lij, tab sis koj tsis tuaj yeem tau daig rau qhov no. Nws yog ib qho tsim nyog kom txaus siab rau lub neej thiab coj cov kev xav zoo los ntawm nws. Lub cev yuav nyob twj ywm thiab noj qab nyob zoo tsuas yog thaum ib tug neeg xav tias tseem hluas hauv nws tus plig.

noj tau zoo

Nws raug nquahu kom tham nrog kws kho mob txog kev noj zaub mov rau cov poj niam tom qab 50 xyoo. Cov ntawv qhia zaub mov ntawm kev sib deev ncaj ncees yuav tsum sib npaug, vim hais tias nyob rau lub hnub nyoog no nws yog ib qho nyuaj rau khaws koj qhov hnyav hauv qhov qub. Yuav kom saib zoo nkauj, koj twb yuav tsum tau ua ib co dag zog. Ntau qhov hnyav nce sai, thaum so, sim ua kom muaj lub cev, txwv lawv tus kheej hauv kev noj zaub mov hnyav.

Tom qab 50, menopause pib, uas ua rau nce phaus ntxiv. Ua tsaug rau cov khoom noj tshwj xeeb, uas yog tsim los rau hauv tus account lub physiological yam ntxwv ntawm tus poj niam lub cev, nws muaj peev xwm normalize qhov hnyav.

Qhov tseem ceeb ntawm kev noj haus

Cov phaus ntxiv tau nce hauv cov poj niam tom qab 50 xyoo, tsis yog vim cov metabolism, tab sis kuj yog vim qhov txo qis hauv lub cev. Nyob rau hauv cov xwm txheej zoo li no, rog rog.

Yuav ua li cas noj cov poj niam tom qab 50 xyoo kom poob phaus? Yuav kom tsis txhob ua rau koj txoj kev noj qab haus huv zoo dua, nws tsis pom zoo kom mus noj zaub mov nruj lossis tshaib plab. Txhawm rau kom poob phaus, koj yuav tsum ua raws li cov lus pom zoo hauv qab no ntawm cov kws tshaj lij:

1. Noj ntau zaus, tab sis feem yuav tsum yognruab nrab.
2. Khaus, hnyuv ntxwm, kib qos yaj ywm, cov khoom noj hmoov - cov no yog cov khoom noj uas tsuas yog pab kom hnyav nce.
3. Nws tsis pom zoo kom noj hmo lig. Cov zaub mov yuav tsum noj tsis pub dhau 18:00 teev tsaus ntuj. Noj hmo yuav tsum yog lub teeb kom tsis txhob ua rau lub luag haujlwm ntawm lub plab zom mov.
4. Haus dej txaus ib hnub - txog 2 litres. Txhawm rau kom tsis txhob ncab lub plab, koj yuav tsum haus cov kua hauv me me.
5. Qhov tseem ceeb yuav tsum yog kev noj ntses thiab nqaij nruab deg, noj nqaij hauv qhov tsawg - ob peb zaug hauv 7 hnub (120 g txhua).
6. Cov zaub mov yuav tsum muaj cov protein ntau txaus, carbohydrates, rog.
7. Buckwheat, oatmeal, bananas, zaub qhwv, qej, txiv qaub - cov khoom noj uas ua rau lub cev muaj cov vitamins tseem ceeb.
8. Nco ntsoov noj tshais. Ua tsaug rau qhov tseeb tias tus poj niam tau noj tshais, lub cev sawv, thiab cov metabolism tau qhib.

YYuav noj li cas nrog cov roj cholesterol siab?

Dab tsi yuav tsum noj ntawm tus poj niam tom qab 50 kom poob phaus nrog cov roj cholesterol siab? Yog tias qib roj cholesterol tau nce, nws yuav tsum ua tib zoo ua tib zoo xaiv cov zaub mov, uas yog:

1. Yuav tsum muaj cov protein zoo txaus hauv kev noj haus. Koj yuav tsum noj ntses, tsev cheese thiab nqaij. Los ntawm ci cov khoom no, koj tuaj yeem khaws lawv cov txiaj ntsig zoo.
2. Nrog kev pab ntawm txiv hmab txiv ntoo thiab zaub, nws yuav ua tau kom ntxuav cov hlab ntsha thiab normalize lawv ua hauj lwm. Txhawm rau ua qhov no, koj tsuas yog yuav tsum suav cov khoom lag luam hauv koj cov khoom noj txhua hnub.
3. Eat only complexcarbohydrates. Cov ncuav qab zib thiab khoom qab zib yuav ua rau koj lub cev noj qab haus huv thiab ua rau muaj ntau phaus ntxiv.
4. Nws yog qhov zoo dua yog xaiv zaub zaub los yog stew ua ib sab phaj rau nqaij lossis ntses tais.
5. Nws tsis pom zoo rau kev tsim txom hnav khaub ncaws, mayonnaise, roj sunflower thiab roj ntses. Nws yog qhov zoo dua kom tshem tawm lawv tag nrho ntawm koj cov khoom noj. Cov roj txiv roj tuaj yeem siv los ua lwm txoj hauv kev.
6. Nyob tsis pub tshaj 4 qe ib lub lis piam.

Kev noj haus rau cov poj niam tshaj 50

Dab tsi yog qhov tseem ceeb ntawm kev noj qab haus huv rau cov poj niam tshaj 50? Yuav kom poob phaus ntawm lub hnub nyoog no thiab saturate lub cev nrog cov ntsiab lus tseem ceeb, koj yuav tsum tau ua cov zaub mov ntawm cov khoom tshwj xeeb.

Rau pluas tshais koj tuaj yeem noj:

• oatmeal thiab tshuaj yej tsis muaj suab thaj;
• zaub xam lav;
• qe boiled;
• tsev cheese.

Lunch:

• steamed zaub;
• qos yaj ywm mashed;
• zaub mashed.

Rau noj hmo:

• tsev cheese nrog txiv tsawb;
• qaib nrog broccoli;
• qaib ntxhw nrog zaub;

Khoom noj txom ncauj:

• txiv hmab txiv ntoo tsis qab;
• kefir;
• homemade yogurt;
• txiv hmab txiv ntoo qhuav.

Koj tuaj yeem ua kom cov hluas nrog kev noj qab haus huv rau kev poob phaus. Daim ntawv qhia txhua lub lim tiam rau cov poj niam tshaj 50 xyoo yuav tsum tau tham nrog kws kho mob. Ua tsaug rau cov khoom noj no, koj tuaj yeem tsis tsuas yog txo qhov hnyav, tab sis kuj txhim kho kev noj qab haus huv tag nrho, ntxiv dag zog rau kev tiv thaiv lub cev.

Kev tshuaj xyuas los ntawm poj niam

Raws li cov lus teb los ntawm cov poj niam,leej twg ua raws li cov kev noj haus saum toj no, peb tuaj yeem xaus tias lub xeev kev noj qab haus huv tsis zoo zuj zus - xws li kev noj haus pab ua kom lub cev zoo. Tab sis txhawm rau txo qhov hnyav, nws siv sijhawm ntau dua 1 lub hlis. Rau 7 hnub, raws li kev sib deev ncaj ncees, nws tuaj yeem poob tsis ntau tshaj 2 kg. Yog tias muaj kab mob hauv plab, nws yog qhov zoo dua mus ntsib kws kho mob - tus kws kho mob yuav xaiv cov zaub mov tsim nyog.

Dab tsi yog qhov phom sij ntawm kev rog tom qab 50?

khoom noj khoom haus kom zoo tom qab 50 yog qhov tseem ceeb rau cov poj niam vim tias rog dhau yog cuam tshuam rau kev noj qab haus huv tag nrho.

1. Vim qhov nce hauv lub cev hnyav, lub nra ntawm cov hlab plawv thiab cov pob qij txha nce. Varicose leeg, plawv nres thiab lwm yam mob hnyav yuav tshwm sim. Txhawm rau tiv thaiv kev txhim kho ntawm cov teeb meem zoo li no, cov kws kho mob tau sau cov tshuaj Warfarin.
2. Cov poj niam uas tsis saib lawv qhov hnyav yuav raug mob ntshav siab, thiab ua tsis taus pa tshwm sim txawm tias tom qab ua haujlwm me me.
3. Kev rog rog ua rau muaj kev pheej hmoo mob ntshav qab zib.

Cov zaub mov txwv tsis pub

Kev noj zaub mov zoo rau cov poj niam tom qab 50 xyoo - nws yuav tsum yog dab tsi? Yog tias koj tsis suav cov zaub mov tsis zoo los ntawm koj cov khoom noj, ces koj tuaj yeem poob 4 kg hauv 30 hnub. Tom qab 50 xyoo, nws tsis pom zoo kom zaum ntawm kev noj zaub mov nruj, nws yuav tsum maj mam hloov cov khoom noj khoom haus. Cov zaub mov txwv rau cov poj niam tshaj 50 xyoo suav nrog:

• baking;
• khoom qab zib;
• preservation;
• khoom haus luam yeeb;
• khoom noj rog thiab kib;

Recommended ingredients

Kev noj zaub mov ntawm tus poj niam tom qab 50 yog dab tsi? Nws raug nquahu kom noj cov zaub mov hauv qab no txhua hnub:

• qaib;
• turkey;
• rabbit;
• mackerel;
• trout;
• salmon;
• zaub;
• fruit;
• kefir;
• ryazhenka;
• tsev cheese.

Yog tus poj niam muaj lwm yam mob hnyav, yuav tsum tau ceev faj tshwj xeeb thaum xaiv cov zaub mov rau lub lim tiam. Nyob rau hauv cov ntaub ntawv no, nws yog zoo dua mus ntsib ib tug kws noj zaub mov. Nyob ntawm tus kheej thiab cov yam ntxwv ntawm lub cev ntawm tib neeg lub cev, tus kws kho mob yuav xaiv cov khoom noj uas tsim nyog.

Yuav ua li cas kom tsis txhob nce phaus ntxiv thaum cev xeeb tub? Txhawm rau kom poob phaus, koj yuav tsum:

• keep active;
• tsis txhob noj cov zaub mov muaj rog thiab calorie ntau ntau;
• tsis suav cov hmoov nplej thiab khoom qab zib.

Tsis yog txhua tus kws kho mob pom zoo kom noj zaub mov cais kom poob phaus. Daim ntawv qhia txhua lub lim tiam rau cov poj niam tshaj 50 xyoo yuav tsum tau tham nrog tus kws kho mob. Nyob ntawm lub xeev ntawm kev noj qab haus huv, tus kws kho mob tshwj xeeb yuav tsim ib lub tswv yim tshwj xeeb rau kev noj cov khoom. Nrog ntshav qab zib, ntau cov khoom xyaw raug txwv, yog li koj tsis tas yuav koom nrog kev ua ub ua no uas tuaj yeem tsim kev puas tsuaj.

Ua ntej koj yuav tsum tau mus kuaj mob thiab txheeb xyuas qhov muaj lossis tsis muaj kab mob. Txhawm rau kom them nyiaj rau qhov tsis muaj tshuaj estrogen, cov kws kho mob tsis pom zoo kom yuav cov tshuaj estrogen ntawm lawv tus kheej, vim lawv tuaj yeem cuam tshuam tag nrho kev ua haujlwm ntawm lub cev xeeb tub.poj niam lub cev.

Tshuaj pab kom koj poob phaus

Nws raug nquahu kom sab laj nrog kws kho mob ua ntej kev kho mob, vim tias kev noj tshuaj rau tus kheej tuaj yeem ua rau cov tshuaj hormonal tsis ua haujlwm. Tom qab 50-55 xyoo, kev sib deev ncaj ncees muaj menopause. Ua rau:

• memory deteriorates;
• cem quav tshwm sim;
• muaj teeb meem zais zais zis;
• ua txhaum kev ntshaw;
• nce yuag sai.

Ntau tus neeg paub tias cov khoom noj khoom haus twg yuav tsum yog rau cov poj niam tom qab 50 kom poob phaus, tab sis tsis yog txhua tus paub tias poj niam laus yuav tsum muaj kev sib koom ua ke los daws qhov teeb meem. Txhawm rau txhim kho kev noj qab haus huv ntawm tus poj niam, gynecologists tau sau cov tshuaj uas muaj cov tshuaj hormone estrogen lossis progesterone. Nyob ntawm daim duab kho mob tshwj xeeb, tus kws kho mob tshwj xeeb pom zoo kom noj ntau npaum li cas thiab lub sijhawm kho.

Tom qab siv "Klimen", "Klimonorm", "Livial", "Femoston", "Median", "Angelica", kev noj qab haus huv ntawm tus neeg mob thaum lub sij hawm cev xeeb tub zoo tuaj. Qee cov khoom muaj tsuas yog estrogen. Cov tshuaj no yuav tsum tau noj nruj me ntsis raws li tus kws kho mob lub tswv yim tsim. Kev mob tshwm sim tuaj yeem tshwm sim tom qab noj tshuaj. Qee zaum, qhov no yog ib qho tshuaj tiv thaiv ntawm lub cev rau kev kho. Cov tsos mob tsis zoo muaj xws li:

• xavxeev siab;
• edema;
• mob me me hauv qog mammary.

Yog tias koj hnov mob hnyav thaum kho, nws yog ib qho tseem ceeb qhia rau tus kws kho mob txog tag nrho cov tsos mob tsis zoo uas ua rau tsis xis nyob. Yog hais tias koj normalize lub hormonal keeb kwm yav dhau ntawm ib tug poj niam, koj yuav txo tau qhov hnyav sai li sai tau.

Thaum twg yog txwv tsis pub kho tshuaj?

Txhawm rau kom poob phaus thaum cev xeeb tub thiab ua kom koj txoj kev noj qab haus huv tag nrho, koj yuav tsum tau yuav cov tshuaj tshwj xeeb uas koj tus kws kho mob tau sau tseg. Tsis yog nyob rau hauv txhua rooj plaub nws muaj peev xwm ua tau raws li kev kho mob. Lub ntsiab contraindications rau kev kho tshuaj hormone suav nrog:

• kab mob autoimmune;
• mob ntshav qab zib mellitus;
• kab mob plawv;
• mob qog noj ntshav;
• endometriosis;
• neoplasm hauv tsev menyuam - qog, mob qog noj ntshav;
• los ntshav los ntawm lub tsev menyuam;
• kab mob raum.

kos cov lus xaus

Txhawm rau kom poob phaus, koj yuav tsum sib npaug koj cov zaub mov. Tsis txhob hnov qab tias kev noj tshuaj rau tus kheej tuaj yeem tsim kev puas tsuaj, yog li nws raug pom zoo kom mus ntsib kws kho mob. Tus kws kho mob tshwj xeeb yuav tsim ib qho kev npaj zaub mov rau tus poj niam, nyob ntawm nws tus kheej thiab tus yam ntxwv ntawm lub cev:

1. Cov ntsiab lus ntawm tus poj niam noj zaub mov tom qab 50 xyoo ntawm kev laus yuav tsum tau tham nrog kws kho mob. Koj yuav tsum tau kuaj xyuas kom zoo. Raws li kev kho mob qhia, tom qab 50 xyoo, ntau tus muaj mob ntevua mob. Raws li cov xwm txheej zoo li no, qee qhov kev noj zaub mov tsis raug pom zoo, vim tias lawv tsuas tuaj yeem ua rau cov kab mob uas tau txheeb pom xwb.
2. Rau kab mob hauv plab, zaub thiab txiv hmab txiv ntoo (raw) tsis pom zoo.
3. Thaum lub caij tsis muaj cev xeeb tub, ntau tus poj niam mob hnyav dua thiab lawv qhov hnyav nce sai. Nyob rau hauv cov xwm txheej zoo li no, gynecologists sau cov tshuaj uas muaj estrogen. Cov tshuaj yuav ua rau qhov tsis muaj xws li cov khoom hauv tus neeg mob cov ntshav. Tom qab ntawd, kev ua neej zoo ntawm kev sib deev ncaj ncees yuav zoo dua. Yog tias koj ua raws li tag nrho cov lus pom zoo ntawm tus kws kho mob thiab tsis kho tus kheej, koj tuaj yeem tsis tsuas yog txhim kho koj txoj kev noj qab haus huv, tab sis kuj tseem muaj lub ntsej muag zoo nkauj.

khoom siv: khoom

Nrog cov khoom noj kom raug, koj tuaj yeem ua rau lub cev muaj cov vitamins thiab cov zaub mov tseem ceeb. Tom qab 50 xyoo, qhov xav tau ntawm cov vitamins ntxiv. Koj tuaj yeem them rov qab rau lawv qhov tsis txaus nrog kev noj zaub mov kom zoo:

1. Vitamin A yog ib qho antioxidant uas ua rau cov txheej txheem kev laus qeeb thiab txhim kho cov pob txha, daim tawv nqaij thiab cov mucous membranes. Nws raug pom zoo kom suav nrog daim siab, taub dag, peas, zaub qhwv, taum pauv, txiv lws suav, spinach hauv kev noj haus.
2. Prunes ntxiv dag zog rau kev tiv thaiv lub cev, muaj txiaj ntsig zoo rau cov hlab ntsha - ntxuav lawv cov roj cholesterol plaques. Koj yuav tsum haus ntau cov kua txob qab zib, dos, currants, zaub qhwv.
3. cov vitamins B muaj txiaj ntsig zoo rau cov metabolism. Koj tuaj yeem tau txais lawv los ntawm txiv ntseej, daim siab, qhob cijsib tsoo ntxhib.
4. Vitamin D yog ib qho ntawm cov vitamins tseem ceeb tshaj plaws uas pab txhawb kev nqus ntawm calcium. Yuav kom saturate lub cev nrog ib lub ntsiab lus, nws yog ib qho tsim nyog yuav tsum muaj xws li marine ntau hom ntses hauv kev noj haus.

Sib cais khoom noj kom poob phaus tsis yog ib txwm pom zoo rau cov poj niam. Kev tshuaj xyuas ntawm cov kws kho mob qhia tias tom qab txoj kev noj zaub mov no, lub plab zom mov yuav cuam tshuam (yog tias lawv rov qab mus rau cov ntawv qhia sib xyaw).