What should middle-aged women pay attention to in their diet?

Diet is the most effective way to adjust the body. We all know that women will face menopause in middle age. If they do not pay attention to the maintenance of their bodies, they will easily age and hurt quickly, and experience menopause early. Therefore, if women want to make their bodies healthier, they must adjust their diet to improve their bodies. Let's learn about what middle-aged women should pay attention to in their diet.

What should middle-aged women pay attention to in their diet?

★High-protein women must supplement with large amounts of protein to stay young and energetic. The daily dietary protein intake of adult women should not be less than 1 gram per kilogram of body weight. Especially for middle-aged women, the body's utilization of protein in food gradually decreases, only equivalent to 60%-70% of when they were young, while the decomposition of protein is higher than when they were young. Therefore, the protein supply for middle-aged women should be richer, higher quality, and the supply should also be higher.

Among animal proteins, fish protein is the best; among plant proteins, soy protein has the highest content and good quality. Some people call it a "protein warehouse." Therefore, middle-aged women should eat more fish and soy products. In addition, it is recommended to eat more caviar if possible, as it is rich in trace elements, minerals, proteins, amino acids and recombinant essential fatty acids needed by the skin. It can effectively moisturize and nourish the skin, making it delicate and smooth.

★High vitamins: Due to the decline in digestion and absorption functions in middle-aged people, the utilization rate of various vitamins is reduced, and various symptoms of vitamin deficiency such as dizziness, ulcers, wrinkled skin, and aging often occur. Therefore, sufficient vitamins should be supplied.

★Middle-aged women with high calcium intake have poor calcium absorption ability and are prone to osteoporosis, with symptoms such as back pain, leg pain, muscle cramps, etc. Therefore, they should pay attention to calcium supplementation. They can drink more milk and eat more calcium-rich foods such as tofu to prevent osteoporosis.

★Low fat Limiting fat intake is necessary for disease prevention and bodybuilding, especially limiting the consumption of animal fat, and the amount of vegetable fat should not be too much. One key point is to eat less meat, especially less fatty meat and other foods rich in saturated fatty acids and cholesterol, and eat more various fish. Vegetable oil should be chosen when cooking food. Vegetable oil can not only promote the metabolism of cholesterol, but also provide the human body with a variety of unsaturated fatty acids. Sunflower oil, rapeseed oil, soybean oil, etc. are all good choices.

★For low-calorie middle-aged women, 4 taels of rice can meet the body's daily needs. In addition, you can eat more vegetables and fruits to increase the fiber in the food, which can not only increase the feeling of fullness but also prevent the occurrence of cardiovascular disease, tumors, constipation and other diseases.

The above is an introduction to what middle-aged women should pay attention to in their diet. After understanding it, we know that middle-aged women should eat more high-protein and high-vitamin foods. In addition, they should also pay attention to maintaining a happy mood, so that the body can become healthier and avoid the phenomenon of easy aging.