A "diet guide" for menopausal women

Women play an important role in both social activities and family life. After entering menopause, their physiology and psychology have undergone some changes, and they have new demands for diet and nutrition. Today is International Women's Day. Ma Diewei, a nutritionist at the Clinical Nutrition Department of Shandong Provincial Hospital of Traditional Chinese Medicine, presented a "diet guide" to menopausal women.

Menopause is the stage when ovarian function changes from active to declining. It is also the stage when various chronic diseases such as osteoporosis, cardiovascular disease and Alzheimer's disease are prone to occur. In order to prevent cardiovascular disease and avoid osteoporosis, menopausal women should ensure adequate intake of protein and calcium, reduce the intake of oil, salt and sugar, and eat soybeans and their products in moderation.

Eat more high-quality protein

When people reach middle age, the rate of protein decomposition and synthesis in the body speeds up, and the body's demand for protein is higher than in youth. Fish, poultry, milk, eggs, lean meat, soybeans and their products are all foods rich in protein. Among them, fish and poultry have relatively low fat content and are mainly unsaturated fatty acids. Overweight and obese people can also eat them in moderation.

Soybeans are also a good source of protein, such as tofu, dried tofu, yuba, etc. In addition to protein, soybeans can also provide a variety of phytochemicals, such as soy isoflavones, which have estrogen-like effects and are helpful in anti-tumor, prevention of osteoporosis and cardiovascular diseases.

Sufficient calcium

When it comes to calcium supplementation, many people will think of eating dried shrimps and drinking bone soup. In fact, milk, green leafy vegetables, beans and their products are the main sources of calcium supplementation in the diet of Chinese residents. Milk, yogurt and other foods are good for calcium supplementation. Many people may not know that green leafy vegetables are also "calcium supplement experts", especially dark green vegetables, such as spinach, rapeseed, lettuce, broccoli and so on.

The elderly have a higher demand for calcium and vitamin D than young and middle-aged people. It is best to consume 300 to 500 grams of liquid milk or an equivalent amount of dairy products every day. While supplementing calcium, you can also bask in the sun every day to promote calcium absorption.

Elderly people who have a small dietary intake or a relatively single food type can take appropriate dietary supplements under the guidance of professionals.

Less oil, less salt, less sugar

Menopausal women have reduced carbohydrate metabolism and fat decomposition ability, often accompanied by abnormal sugar metabolism, hyperlipidemia, hypertension, coronary heart disease and other chronic diseases. Menopausal women can replace some refined rice and white flour with whole grains as staple food, while increasing the intake of whole grains and beans; try to avoid eating cakes, sweets and drinking sugary drinks; some foods with high fat content, such as fatty meat and fried foods, are better to eat less.