Iimfuno zesondlo zamadoda nabasetyhini zibonisa umahluko omkhulu ngenxa yebhayoloji, ihomoni kunye nemetabolism. Ukuqonda ezi ntlukwano zingundoqo ekugcineni ukutya okunokulinganisela okufaka isandla kwimpilo yexesha elide kunye nokuphila kakuhle.
Macronutrients kunye nemetabolism
Los macronutrients (iiprotheyini, iicarbohydrates kunye namafutha) zidlala indima ebalulekileyo ekutyeni kwakhe nawuphi na umntu, kodwa kukho umahluko kwisixa esifunwa ngamadoda nabasetyhini.
Amadoda, ngokubanzi, ane-basal metabolism ephezulu ngenxa yomlinganiselo ophezulu wobunzima bemisipha. Ngenxa yoko, bahlala befuna i-caloric ephezulu yemihla ngemihla ukugcina ubunzima babo kunye namanqanaba amandla.
Abasetyhini, kwicala labo, bathambekele qokelela amafutha amaninzi emzimbeni, ephenjelelwa yi-estrogens. Oku kuthetha ukuba kufuneka bahlawule ngokukodwa ukuhanjiswa kwe-macronutrients, ukubeka phambili Amafutha anempilo kunye nemithombo yeprotheyini ephezulu.
Iimfuno ezithile ze-micronutrient
Micronutrients njengoko iivithamini kunye neemaminerali Kananjalo baneemfuno ezahlukeneyo ngokuxhomekeke kwisini.
Calcium kunye nevithamin D
Abasetyhini basemngciphekweni omkhulu woku osteoporosis ngenxa yokuncipha kwe-estrogen ngobudala, ngakumbi emva kokuyeka ukuya exesheni. Ngoko ke, kufuneka baqinisekise ukuba bayadla calcium (1.000 ukuya kwi-1.500 mg yonke imihla) kwaye ngokwaneleyo vitamin D ukuphucula ukufunxwa kwale minerali.
Hierro
Ngenxa yokuya exesheni, abafazi badinga unikezelo lwe intsimbi phezulu kunabantu. Ukutya kwansuku zonke kwe-18 mg kunconywa., ngelixa amadoda efuna kuphela i-8 mg. Ukunqongophala kwentsimbi kunokubangela ianemia, ukudinwa kunye nokuncipha kokusebenza komzimba.
Ifolic acid
El folic acid (i-vitamin B9) ibalulekile ekubunjweni kweeseli ezibomvu zegazi kunye nempilo yeselula. Kwabasetyhini abaneminyaka yobudala, ukusetyenziswa kwayo kungundoqo ekukhuseleni iziphene zokuzalwa ngexesha lokukhulelwa.
I-Magnesium kunye ne-zinc
El magnesio inceda ekusebenzeni kwezihlunu, ngelixa i zinc Ingundoqo kwi-immune system. Amadoda adinga i-zinc ngaphezulu (i-11 mg imihla ngemihla) kunabasetyhini (8 mg), ekubeni le minerali inefuthe kwimveliso ye testosterone.
Amanqanaba obomi kunye neemfuno zesondlo
Iimfuno zesondlo ziyahluka kubo bonke ubomi bomntu. Izinto ezifana nokufikisa, ukuba ngumama kunye nokuyeka ukuya exesheni kuchaphazela iimfuno iivithamini kunye neemaminerali.
Ukufikisa
Ngexesha lokufikisa, amadoda kunye nabasetyhini bafumana ukukhula okukhawulezayo okufuna ukonyuka kokutya. iiprotheni, i-iron kunye ne-calcium. Kubalulekile ukuqinisekisa ukutya okwahlukeneyo ukuthintela ukunqongophala kwezondlo.
Ukukhulelwa kunye nokuncancisa
Ngexesha lokukhulelwa, abafazi kufuneka bandise ukuthatha kwabo folic acid, calcium, iron kunye ne-omega-3. Ukongezelela, ngexesha lokuncancisa, iimfuno zezondlo zonyuka, ngoko ke kucetyiswa ukuba kuthathwe i-caloric eyongezelelweyo ye-100 mg / kg. 300-500 kcal imihla ngemihla.
Ukuyeka ukuya esikhathini
Ukuyeka ukuya exesheni kuzisa utshintsho lwehomoni olwandisa umngcipheko wokuba i-osteoporosis kunye nezifo zentliziyo. Ukutya okutyebileyo kwi-calcium, i-vitamin D kunye namafutha anempilo kunokunceda ukunciphisa ezi ziphumo.
Iingcebiso ngokubanzi malunga nokutya okunokulinganisela
- Bandakanya iintlobo ngeentlobo iziqhamo kunye nemifuno ekutyeni kwemihla ngemihla.
- Beka phambili ukusetyenziswa kwe Iprotheni engacacanga, njengentlanzi, inkukhu kunye nemifuno.
- Khetha amafutha aphilileyo, ezifana nezo zikhoyo kwiiavokhado, iindongomane kunye neoli yomnquma.
- Kulumkele ukusebenzisa kakhulu i iswekile eyongeziweyo kunye nokutya okwenziwa kakhulu.
- sela ngokwaneleyo amanzi ukugcina amanzi kakuhle.
- Yenza umthambo rhoqo ukuze uxhase ukutya okunesondlo.
ukuqonda i umahluko wesondlo phakathi kwamadoda nabasetyhini ikuvumela ukuba ulandele indlela yokutya efanelekileyo kakhulu kwinqanaba ngalinye lobomi. Ukutya okunokulinganisela kunye nokulungelelaniswa komntu kunokwenza umahluko omkhulu ekuthinteleni izifo kunye nokuphucula umgangatho wobomi.