What to eat in menopause? Come and have a look!

summary

Menopause in fact men and women will experience, but the performance of women is more obvious, menopause is also a stage that women must experience, the body began to gradually aging, temper tantrums, often easy to get angry phenomenon, for endocrine balance, also has a certain impact, so what should menopause eat? Let's have a look together!

What to eat in menopause? Come and have a look!

First, eat more vegetables and coarse grains. Yes, it's good for your health to eat some vegetables with higher vitamins. For example, bean sprouts, radish, taro, seaweed, leafy vegetables, potatoes, cucumbers, green peppers, etc. are conducive to the secretion of digestive juice, increase gastrointestinal peristalsis, and promote the excretion of cholesterol. In addition, onion and garlic have a good effect on reducing blood fat and feeding. Auricularia auricula and Lentinus edodes can replenish qi and strengthen the body, replenish qi and help food. And should eat food rich in thiamine and niacin, such as coarse cereals, brown rice and beans. Thiamine has a certain sedative effect. Nicotinic acid can dilate blood vessels, which is beneficial to reduce blood pressure.

Second, increase the intake of calcium and iron. Pay attention to calcium. Menopausal women's estrogen level is reduced, bone tissue anabolism is decreased, so it is easy to develop osteoporosis, increase the incidence of fracture. In addition, women's daily intake of 1000 mg of calcium can reduce the diastolic blood pressure by about 6%. Calcium can also maintain the excitability of nerves and muscles. Therefore, menopausal women should often eat high calcium food, calcium supply is not less than 1000 mg per day. Honey contains more than 10 kinds of trace elements, every 100 grams of honey contains 108 mg of calcium, which can effectively prevent female convulsions. You can take 2-3 cups of warm milk every day, and add 20-30 grams of dark honey each time. Honey can refer to jujube honey.

Third: try to eat more fish, shrimp and beans. Eating some protein is good for your health. Proteins are related to the construction and repair of human tissues and the maintenance of immune function. However, it should be noted that land animal meat is usually accompanied by a lot of saturated fat, which makes you fat. Therefore, it is suggested to reduce land animal meat, and low-fat dairy products, beans, fish and shrimp can be the main sources of protein.

matters needing attention

Control high fat and carbohydrate intake. Pay attention to the intake of fat, reasonable control of their diet. Menopausal women are prone to obesity, which is due to endocrine changes in menopause, so that the feeding center imbalance. With the growth of age, the amount of activity decreases, and the body consumes less heat energy, resulting in excess heat and obesity, which will lead to the disorder of glucose metabolism and induce obesity. Obesity can lead to abnormal glucose metabolism, promote the formation and development of atherosclerosis, and increase the incidence rate of cardiovascular diseases. So menopause must control diet, especially control the intake of high fat and carbohydrate.