A "diet guide" for menopausal women

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.

<<:  Kidney disease can actually "find" primary school students? Doctor: If you don't take it seriously, it may turn into uremia!

>>:  Ten Questions and Answers about Helicobacter pylori

Recommend

What to do if your stomach cannot feel cold

For postpartum women, their stomachs should not b...

Why is there pain from my lower abdomen to my anus?

Due to work, I sit for about 8 hours a day, and m...

Letrozole tablets for ovulation induction

When a woman finds that she has abnormal ovulatio...

Can I eat mung bean soup during confinement?

Mung bean is a common food in our daily life and ...

There is a hard lump next to the vulva

The female vulva is actually very easy to be infe...

How to enlarge breasts during menstruation?

Adult women experience a menstrual period every m...

What are the reasons for a bitter taste in the mouth of pregnant women?

The mouth is where you can taste all kinds of fla...

The causes of blue whites of women's eyes

In daily life, if you observe carefully, you will...

Very light pink after sex

Many female friends have very light pink blood wh...

Will I gain weight before my period?

Nowadays, more and more women pay attention to bo...

What should I do if I have scanty menstrual flow due to phlegm-dampness?

The presence of phlegm and dampness in women'...

Whitening around the female urethra

The urethra is an important part of a woman's...

How many days does menstruation last?

Every woman has her period every month, which is ...

Why does the pregnant woman have pain on the right side of her lower abdomen?

The physical health of pregnant women is very imp...