Khana peena

Yahan khane peene ka matlab hai roz ka khana: zyada tar dinon mein, barson tak, plate mein kya jata hai. Koi safai wali diet, koi plan ya mana khanon ki list nahin.

British Menopause Society ka doctoron ke liye tool achhe khane aur chalti phirti zindagi ko sehat mand menopause ki buniyad kehta hai, chahe HRT (hormone ki dawa) aurat ke ilaaj ka hissa ho ya na ho. Woh saaf yeh bhi kehta hai ke is ka imkaan bohat kam hai ke menopause ki alamaat khane se qaabu mein aayen. BMS ki tawajjo har tarah ki sehat par hai, khaas taur par dil aur haddiyon par, hot flush band karne par nahin.

In saalon mein jism badalta hai. British Menopause Society ka tool kehta hai ke bohat si auraton ka wazan perimenopause (mahwari band hone ke aas paas ka waqt) ke aas paas barhta hai, zyada tar pait ke gird, jab estrogen kam hota hai aur patthe ghatte hain. Yehi tool kam hote estrogen ko dil ki beemari ke barhte khatre aur haddiyon ki kam mazbooti se jorta hai.

Pakistan Menopause Society Table 1 mein baad ki yehi fikrein likhti hai: pait ke gird charbi, insulin ka asar kam hona, cholesterol mein tabdeeli aur haddiyon ka kamzor hona. Agar khandaan mein sugar ya dil ki beemari hai to yahin se aaj ka khana aham hone lagta hai.

Pakistan Menopause Society ki sifarishaat

• Mutawazin ghiza: saabit anaaj, kam chiknai wala protein jaise daal, lobia jaisi phaliyan, machhli aur ande, aur sehat mand chiknai jaise zaitoon ya canola ka tel, mewe aur beej.
• Pakistani khana naam le kar: saag, methi, moong ki daal, chana aur makai ki roti. Table yeh bhi kehta hai ke Mediterranean andaaz ka khana Pakistani zaiqe se mel khata hai.
• Meethe mashroobaat aur cola pait ke gird charbi aur metabolism ke khatre ki wajah kahe gaye hain, aur doctoron se kaha gaya hai ke khaas taur par Pakistani khane ki aadaton par auraton ko mashwara dein.
• Inhi sifarishaat mein doosri jagah ultra processed khanon, yani karkhanon mein bane packet wale khanon, se bachne ki aik line (section 4.2.5).

European Menopause and Andropause Society

European Menopause and Andropause Society (EMAS) batati hai ke ultra processed ka matlab kya hai: aisa khana jis mein kam az kam aik aisi cheez ho jo ghar ke baawarchi khane mein kam hi ya kabhi istemaal nahin hoti, jaise preservatives, emulsifiers, masnooi mithaas, aur masnooi rang ya zaiqe. Mushahide par mabni tehqeeqon (observational studies) ne in khanon ko motape, high blood pressure, dil ki beemari aur faalij se jora hai, magar EMAS kehti hai ke yeh wazeh nahin ke is ki wajah calories hain ya milayi gayi cheezein.

Ghar ki bani roti aur achar aik alag group mein aate hain: processed, magar ultra processed nahin. Apne tawe ki roti aur ghar mein dala hua achar woh nahin jis ke baare mein yeh tanbeeh hai.

British Menopause Society ka tool

• Menopause ki wajah se koi khana chhorne ki zaroorat nahin. Khane chhorne se ghizai ajza chhoot jane ka khatra hai.
• Zyada tar mashhoor diets ke peeche bohat kam science hai, aur un se kam hua wazan shayad wapas aa jaye.
• Carbohydrate zaroori hain, khaas taur par jab aap zyada chalti phirti hon. Is ki kam glycaemic cheezon mein chapati aur basmati chawal shamil hain.
• Women's Health Concern, jo British Menopause Society ka aam logon ke liye hissa hai, kehti hai ke refined nishasta daar khanon, jaise safaid chawal aur safaid double roti, ki bhi sehat mand khane mein jagah hai aur in se bachne ki zaroorat nahin, albatta maqsad yeh hai ke saabit anaaj zyada ho. Maide ki roti aur naan isi group mein aate hain.
• Kuch khane, jin mein caffeine aur masale shamil hain, hot flush barha sakte hain. Dekhein chai, coffee aur caffeine.

NHS

NHS ki mutawazin ghiza wali guide buniyadi baatein batati hai: bohat se phal aur sabziyan, zyada fibre wali nishasta daar cheezon par bana khana, kuch doodh dahi, kuch protein lobia, daalon, machhli, andon ya gosht se, aur thori miqdaar mein unsaturated tel. Zyada chiknai, namak aur cheeni wale khane kam kam khayen. Miqdaarein NHS ke safhe par hain, aur Roshara unhein wahin chhorta hai.

NHS kehta hai ke jin logon ko koi beemari hai ya khane ki khaas zaroortein hain, woh apne doctor ya registered dietitian se mashwara lein. Sugar, high blood pressure, gurdon ka masla aur high cholesterol, sab is mein aate hain.

Menopause ki mulaqat check up maangne ka achha waqt hai. Pakistan Menopause Society doctoron se kehti hai ke ise bachao ke liye istemaal karein: blood pressure, wazan, khoon mein sugar, cholesterol aur tarz-e-zindagi par aik nazar (Table 1). Mazeed ke liye dekhein sugar ka khatra aur dil ki sehat.

Aap shayad sirf apne liye nahin pakatin. Dastarkhwan par kuch badalne ka matlab hai shohar, bachchon aur kabhi susraal walon ke liye badalna, jin ki saalan ke zaiqe par pakki raaye hoti hai. BMS ka tool doctoron ko batata hai ke aahista aahista ki gayi tabdeeliyan hi tikti hain, aur yeh baat khane ki mez par bhi sach hai: zyada daal aur sabzi, tokri mein aik chokar wale aate ki roti, aur cola ki jagah mez par paani.

Ramzan aur Eid apne khane aur apne sawal saath laate hain. Roze ke baare mein sawal kisi mustanad aalim se poochne ke hain, aur Ramzan mein dawaon ke hisaab se khane ke sawal usi se jis ne dawaein likhi hon.