Post Date April, 15 2023
The definition of menopause is the transitional period from ovarian function decline to complete loss, usually occurring between the ages of 40 and 50. Due to the gradual cessation of female hormone production, various physical and mental discomfort and more obvious signs of aging have been seen as a difficult level to overcome, and it is also a hidden concern that many middle-aged women find difficult to address.
Menopausal health diet regulation method
In fact, menopause does not mean the end of beauty. In addition to seeking medical assistance, dietary adjustment can not only relieve certain symptoms, but also help delay aging, especially in postmenopausal women who are more likely to suffer from osteoporosis and cardiovascular disease. A healthy diet can become a powerful tool to resist diseases.
The clich é of winning: balance, diversity, and moderation
Before and after menopause, "there is too much chance to get fat," mainly because after middle age, the basal metabolism rate decreases, the speed of fat decomposition becomes slower, and it is easy to accumulate; If you lack exercise and burn fewer calories, even if you eat as usual, your weight will increase.
As estrogen decreases, the body's fat redistributes, accumulating in the buttocks and thighs in the past, and forming annoying lower abdomen after menopause.
Happiness was once a symbol of good fortune, but in order to avoid the invasion of chronic diseases, weight control is still necessary. Choose low-fat and high fiber foods, avoid excessive salt and sugar, and choose lighter cooking methods to avoid food burden.
Although moderation is necessary, it is still necessary to have a balanced intake of sufficient nutrients, and the more diverse foods you can eat every day, the better. Improper dieting can affect metabolism in the body, and may actually cause skin and hair to lose luster. Rapid weight loss can also cause wrinkles, which is not worth the loss.
1. Carbohydrates:
Carbohydrates are the main source of energy, and many people who are afraid of obesity may turn pale upon hearing them, but they are unaware that carbohydrates only have half the calories of fat. Zheng Jinbao suggests eating more complex polysaccharides, including starch and dietary fiber.
Because starch contains many vitamins and minerals, dietary fiber can help digestion and prevent lower gastrointestinal cancer. Some types of dietary fiber can also lower cholesterol and blood sugar concentrations.
Main rice, whole grains, sweet potatoes, corn, fresh vegetables and fruits, etc
Be sure to eat: coarse grain rice, high in fiber and low in calories, easy to feel full, nutritious and able to maintain your figure.
Try to eat as little as possible: processed sugar and sweets can make people fat, increase the consumption of group B, and make it easier to get hungry by eating more.
2. Protein:
Protein plays a crucial role in the composition and maintenance of body tissues, and is also an important substance for regulating metabolism. Lack of protein can make people look dull and dull. But most animal proteins usually contain a lot of fat and should not be excessive. The recommended daily amount of protein is 1 per kilogram of body weight. 2～1。 A good combination is 5 grams, with half animal and half plant.
High quality animal protein low-fat dairy products, eggs, lean meat, deep-sea fish, etc
Plant protein legumes, grains, nuts, etc.
Be sure to eat: soybeans and their products, which are rich in isoflavones and function similar to estrogen, can prevent calcium loss and prevent breast cancer and cardiovascular diseases
