Perimenopause (mahwari band hone ke aas paas ka waqt) mein aap jo khati hain, woh chupke se agle bees saal ki sehat bana raha hota hai. Metabolism ki tabdeeli sach hai: insulin ka asar aksar kam hone lagta hai, haddiyan tezi se kamzor hoti hain, aur jism wazan ko pait ki taraf le jata hai. Khana tabdeeli ka daur rok nahin sakta, lekin yeh tay kar sakta hai ke aap is se kitne saleeqe se guzarti hain.
Chaar sutoon
Protein. Patthe metabolism ki hifazat karte hain, aur protein un ka khaam maal hai. Ise din bhar mein baantein: har khane mein thora thora, aik bohat bare raat ke khane se zyada kaam ka hai. Aap ke liye kitna theek hai, yeh aap ke wazan, gurdon aur baqi haalaat par hai, is liye yeh adad kisi safhe se lene ke bajaye doctor ya dietitian se poochein.
Calcium aur vitamin D. Menopause ke aas paas ke saalon mein haddiyan tezi se kamzor hoti hain. Doodh dahi, hari patton wali sabziyan, woh khane jin mein vitamin milaya gaya ho, aur vitamin D, yeh buniyad hain. Supplement chahiye ya nahin, aur kitna, yeh aik khoon ke test se pata chalta hai; woh test maangein.
Phytoestrogen. Soya se bani cheezon (tofu, tempeh, edamame) mein isoflavones hote hain. NICE ki hidayat NG23 kehti hain ke kuch research hai ke yeh hot flush (achanak garmi lagna) mein madad de sakte hain, lekin in ki hifazat tay nahin, aur mukhtalif products aik si nahin hotin aur doosri dawaon se takra sakti hain. Khana aik baat hai; supplement doctor se poochne ki baat hai.
Sozish kam karne wala khana. Mediterranean andaaz, yani zaitoon ka tel, machhli, sabziyan, saabit anaaj, aur packet wala khana kam se kam, woh andaaz hai jis ki taraf hum aap ko bhejenge, kyunke bees saal tak nibhana isi ko sab se aasaan hai. Koi diet perimenopause khatam nahin karti, lekin is ke saath jeena naram hai.