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E i ai le faaupuga o oe o le mea 'ai. O le 'aiina o meaʻai lelei mo lou matua o le mea lilo lea i le faʻatoʻilaloina o ou tausaga. A faʻapea ua 30 ou tausaga o loʻo faʻapaleni lau galuega, pepe, ma lou fale - o le tele o mea e fai, e taofia uma ai aliʻi ma fafine. I lenei tusitusiga, o le a matou talanoa ai e uiga i meaʻai e manaʻomia i lau 30s.
O le amataina o tausaga-fesoʻotaʻi maso leiloa faʻatelegese lemu o le tino metabolism ma calorie manaʻoga suiga i uma aliʻi ma fafine. Afai ole tutusa 'ai' ai o loʻo faʻatautaia ile 30s na o le auala na e faia ai i lau 20s , e te ono maua le mamafa.
O le testosterone tulaga amata faʻaititia pe a aliʻi ua i le latou 30s. O lenei mea e mafua ai le leiloa o feusuaiga feusuaiga, maso leiloa, malosi ma isi. Ma, ina ia faʻaititia nei soifua maloloina mataupu, o mea taua nei e manaʻomia i lau 30s o loʻo tele lava i le folic acid, calcium, iron, magnesium, antioxidants ma kalori.
1. Folic acid
Folic acid, lea e taʻua o le folate poʻo le vitamini B9, e tele na manaʻomia e fafine i le taʻi 30 o latou tausaga o loʻo avea ma o latou tausaga fanau. Tusa lava pe e te le manaʻo e to, o le folic acid e manaʻomia mo le lagolagoina o le faiai soifua maloloina ma sela gaosia, faʻalauteleina lou lagona ma manatua.
Tamaʻitaʻi i luga atu o le 19 tausaga, tatau ona maua ia le itiiti ifo 400 mcg o folic acid i le aso ma mo fafine maʻitaga 600 mcg o folic acid i le aso.
Mo aliʻi ua 30 ma ona tupu o latou tausaga, o le faʻaaogaina o le folic acid e faʻaleleia ai le fua o le sperm. Ua maua e le au suʻesuʻe, o tamaloloa e iai faafitauli i le fanautama na aveina le 5 mg o le folate i le aso, na maua le 74 pasene le aofaʻi o sperm count.
Meaʻai mauoa i folate o legume, fuamoa, asparagus, lau laʻau lanumeamata, ma isi.
2. Kalisiu
O le kalasi o se mea taua mo le faʻamalosia o ou ponaivi e manaʻomia tele pe a 30 ou tausaga. A maeʻa le 35, ua amata ona amata ona e leiloa iʻa ponaivi o le mafuaʻaga lea e tatau ai ona faʻaopopo atili kalisiu i au meaʻai O le tuʻufaʻatasia o meaʻai suka o loʻo fautuaina mo aliʻi ma fafine e 1000 mg ile aso.
Meaʻai e mauoa i le kalasiuma o iʻa gaʻo, sua moli, oatmeal, spinach, soybeans, lady finger, ma isi.
3. Uʻamea
Ole uʻamea o se isi mea taua e manaʻomia pe a 30 ma ona tupu ou tausaga. O le faʻaaogaina o le uʻamea tatau ona maualuga mo fafine i lenei tausaga ona latou i ai i se sili atu le ono aʻafia o le atiina ae le lava uʻamea, mafuaʻaga ona o le mamafa taimi paʻu poʻo maitaga. A faʻapea o e maʻi, faʻamoemoe mo le 27 mg uʻamea i le aso.
Faʻatusatusa i fafine, e masani ona manaʻomia e tamaloloa le uʻamea i le taimi o latou olaga. Tamaloloa i luga 19 tausaga o le matua manaʻomia 27 mg o aso uma uʻamea mai meaai pei o broccoli, spinach, pīsi, sunflower fatu, pinati, almonds vela, tunu cashews, ma isi
4. Magnesium
Tane ma fafine tatau foi ona taulaʻi ile magnesium, o se minerale taua e fesoasoani i le gaosia malosiaga mo le tino, tausia malosi ponaivi, faʻatonutonu toto toto ma suka suka. O aso uma manaʻoga o magnesium mo tamaloloa ma fafine i latou 30s o 420 mg ma 320 mg o le magnesium faʻatulagaina.
24 almonds o loʻo i ai le 80 mg o le magnesium, ½ ipu o Swiss chard e 80 mg o le magnesium, o le 18 cashew nati e iai le 75 mg o le calcium ma le of ipu o kuka kuka e i ai le 78 mg o le magnesium.
5. Antioxidants
O le tele o aliʻi ma fafine ua 30 ma ona tupu o latou tausaga e amata ona maua ni laina lelei, paee le paʻu, ma isi faʻailoga o le soifua matua. Ae o le tala lelei o le faʻaaogaina o vailaʻau e mafai ona fesoasoani e teteʻe atu i fua saoloto ma faʻatelegese le soifua matua. Antioxidants pei o vitamini E ma vitamini C e mafai ona tau fua fua.
Tamaʻitaʻi ma aliʻi i le latou 30s tatau ona faʻamoemoe mo le itiiti ifo 75 mg ma 90 mg o vaitamini C i le aso, faʻatulagaina. Ma o le aofaʻiga fautuaina o le vitamini E i aso uma o le 15-20 mg (poʻo le 22-30 IU).
Vitamini E mauoa meaʻai o hazelnuts, vela kuka, almonds, sunflower fatu, soy susu, turnip greens, ma isi Vitamini mauoa meaʻai aofia ai lanumeamata ma mumu pepa, broccoli, spinach, kapisi, suka pateta, ma isi.
Faʻaopopo foʻi ma isi minerala ma vitamini taua e pei o le potassium, manganese, vitamini A, vitamini K, ma isi mea, e faʻasolosolo ai ona e alu i le 30 o ou tausaga.
Alii ma tamaitai ua 30 ma ona tupu o latou tausaga tatau ona vaʻavaʻai ma le totoʻa i a latou calorie faʻaaogaina ona e maualuga avanoa e maua ai le mamafa. Ua fautuaina e le USDA e faʻapea o le taumafaina o le kalori e faʻamoemoeina pe o oe e tau feololo pe o se tagata toaga i le atoa. E fautuaina ole 35 tausaga le matua le toʻaga e toʻaga fafine e tatau ona iai ni kaloli e 2000 ile aso ae manaʻomia e le fafine toʻaga le 2,200 i aso uma. O tamaloloa e toʻafilemu le olaga e tatau ona iai le 2,400 kalori ile aso.
Faasoa atu lenei tala!
