Female menopause diet

For female friends, female menopause is often called "internal troubles and external troubles". In this unique stage, the female reproductive system, endocrine disorders, central nervous system will produce a series of changes, the human body into adjust the ability to work and resistance to reduce. , smoothly through this stage, in addition to maintain a happy mood, food collocation must also be ruthless efforts, the proposal to ensure that "five more than three less".

Female menopause, eat more fish and beans, drink less coffee tea water

Eat more fruits and vegetables to prevent chronic diseases. Vegetables, fruits and fresh fruits with rich and colorful vitamins, minerals, dietary cellulose and green organic chemicals, often eat can maintain human body and mind health, reduce women after amenorrhea after the increase of cardiovascular diseases, diabetes and other chronic diseases risk. Moreover, the specific energy of fruits and vegetables is low, which is very beneficial to the female menopausal women to manipulate the rest weight. Sun Jianqin proposed that the daily intake of vegetables and fruits should be 500 grams of female menopausal women, and 250 grams of fresh fruit should be achieved. Suggest multiple choice dark brown vegetables and fruits, such as broccoli, broccoli, carrot, etc., with vitamin C, beta carotene, lycopene, flavonoids, polysaccharides and other chemicals to prevent female malignant tumors have a certain effect.

Eat more whole grains to control your blood sugar. Whole grains contain more dietary fiber, B vitamins, vitamin E, zinc, iron and other minerals than special foods. Sun jianqin shows that women who eat more whole grains during menopause have great physical and mental health benefits. The rich and colorful dietary fiber in whole grains can not only help control blood sugar and prevent diabetes, but also regulate intestinal bacteria, maintain intestinal flora and prevent severe constipation. Dietary fiber can also help women in menopause to soften blood vessels and carbohydrates, reducing their risk of cardiovascular and cerebrovascular diseases. Menopausal women can consume 30 to 50 percent of their meals with whole grains. Wheat, oatmeal, rye, black rice and so on are all very good choices.

Female menopause, eat more fish and beans, drink less coffee tea water

Eat more milk and dairy products, calcium supplements. After female amenorrhea, the rate that the body calcium loses is accelerated, if need not note, got osteoporosis very easily. Sun Jianqin stressed that China's female menopause women in particular to improve the intake of milk and dairy products, because most of the intake of food is not qualified. Milk contains rich and colorful calcium, protein, and calcium digestibility is high. If you are not lactose intolerant, menopausal women should eat 300 to 400mL of milk per day, or eat a very large amount of dairy products.

Female menopause, eat more fish and beans, drink less coffee tea water

Eat more soy and legumes, balanced estrogen. After entering the female menopause, estrogen production and metabolism of the body are reduced, resulting in metabolic disorders of fat and carbohydrates, and more prone to cardiovascular and cerebrovascular diseases. Soybean isoflavone in soybean has the effect of green phytoestrogens, which can prevent the occurrence of symptoms not highly related to estrogen, such as cardiovascular and cerebrovascular diseases, female menopause syndrome, osteoporosis; For those with high estrogen levels, soy isoflavones mainly show anti-estrogen activity and can prevent breast cancer and ovarian cancer. Proposed female menopause women eat 40 grams of soy or a very large amount of beans a day, according to their taste to choose beans, water tofu, vegetarian chicken, dried beans, etc..

Eat more Marine fish to maintain cardiovascular and cerebrovascular diseases. Deep-sea fish contain rich and colorful omega-3 polyunsaturated fats, which are beneficial for maintaining cardiovascular and cerebrovascular diseases and alleviating menopausal symptoms. You can eat knifefish, salmon, silver cod and other deep-sea fish twice a week. You can also eat flaxseed. In addition to omega 3 polyunsaturated fat, flaxseed also contains a type of estrogen - lignan, which is very beneficial to women in menopause.

On this basis, also need to eat less three types of food ingredients, one is to aggravate the disease of sweating food ingredients. Female menopause women are very easy to sweat, emotional, so should prevent ingestion can cause excitement, restlessness of ethanol, freshly ground coffee, strong tea water and spicy food irritant ingredients. The second is food with high sugar content. Once a person reaches middle age, the metabolism gradually decreases, so the intake of sugar should be limited, such as sweet drinks, desserts, etc. Three is high fried high salt food materials. Female menopause women's diet should be as light as possible, to prevent eating potato chips, sausage, contour oil and high salt food materials.