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Menopausal is high speed informationan important stage of women's physiological, usually between 45-55 years old.During this period, women's bodies will experience a series of changes, such as irregular menstruation, trendy, and emotional fluctuations.Although these changes are normal physiological phenomena, it brings discomfort and trouble for many women.
Fortunately, through a reasonable diet and nutritional intake, it can alleviate the discomfort caused by menopause and promote physical health.Below will introduce the best recipe for menopausal food therapy from five aspects.
1. Increase carbohydrate intake:
Menopausal, the metabolic rate of estrogen levels slows down, and it may encounter difficulties in maintaining normal weight.Therefore, it is very important to add complex carbohydrates (such as whole valleys, beans and vegetables) to the diet.These foods can provide persistent energy and help control blood sugar levels.
2. Increased protein intake in an appropriate amount:
Protein is necessary to maintain muscle, bone and immune system.Menopausal, women's bodies will cause muscle loss and bone density reduction. Therefore, increasing protein intake in appropriate amount can help prevent these problems.The source of high -quality protein includes fish, poultry, beans and nuts.
1. Increase Omega-3 fatty acid intake:
Omega-3 fatty acids are very important for menopausal women. They have anti-inflammatory effects and help improve cardiovascular health.Foods rich in Omega-3 include deep-sea fish (such as salmon, sardines), certain seafood (such as laver), and some Asian nuts (such as walnuts).
2. Reduce unhealthy oil intake:
Menopausal, women's cholesterol levels may rise, so reducing intake of unhealthy oils (such as animal fats and trans fats) is essential for cardiovascular health.Instead, choose vegetable oil (such as olive oil, linen seed oil) as cooking and consumption.
1. Supplement calcium:
Menopausal, women's bone density will decrease, and problems such as osteoporosis are prone to occur.Therefore, increasing calcium intake is very important.High -quality calcium sources include dairy products, beans, nuts, and some dark leafy vegetables.
2. Supplement vitamin D:
Vitamin D helps promote calcium absorption and protects bone density.Vitamin D can be synthetic in the sun, or food supplements (such as deep -sea fish, egg yolk, etc.).
1. Black beans:
Black beans are rich in plant estrogen, which can help relieve menopausal symptoms.Cooked black beans can be eaten or soaked in water.
Angelica is a commonly used Chinese medicinal material that is widely used in conditioning women's bodies.It has the effect of promoting blood circulation, nourishing blood and regulating endocrine, and can alleviate discomfort during menopause.
1. Balanced three meals:
Maintaining a balanced three meals is very important for maintaining physical health.Each rice should contain nutrient elements such as protein, carbohydrates and vegetables.
2. Control the amount of eating:
In menopamental, slowing metabolic rates may lead to gain.Therefore, it is very critical to control the amount of eating and avoid excessive intake.
"The best recipe for menopausal food therapy: farewell and discomfort, embrace health!"
Through reasonable diet arrangements and nutritional intake, it can alleviate the discomfort caused by menopause and promote physical health.It is recommended to increase the intake of complex carbohydrates and protein during menopause, choose healthy oils, increase vitamins and mineral intake, and pay attention to herbal medicine and traditional Chinese medicine conditioning.In addition, it is very important to arrange diet structure and time reasonably.