When the estrogen level drops, it will become difficult for women to lose weight and the body will begin to gain weight. At this time, women should pay attention to taking estrogen in moderation to improve menopausal symptoms. When taking estrogen, it needs to be carried out under the guidance of a doctor. Excessive use of estrogen can also cause harm to the body. In diet, women should pay attention to the following food supplements.
Women with soy products 1 should increase their intake of soy products during menopause. Soybean products contain soybean isoflavones, also known as phytoestrogens, which can help the human body regulate estrogen levels. Moreover, bean products are also the food source of high-quality protein, and contain essential amino acids, among which tryptophan has a great relationship with sleep.
Tryptophan deficiency can lead to insomnia, whether it is dreamy insomnia, awake insomnia or intractable insomnia, which is closely related to tryptophan deficiency in the body. TRP is the precursor of 5- hydroxytryptamine, which can inhibit the excitability of the central nervous system, and can be further converted into melatonin in human body, with good sedative and hypnotic effects.
Tryptophan can promote sleep-this is widely used in medicine today, and soy products are also the main food source of tryptophan. Menopausal women often eat soy products and sleep well. Good sleep will ensure the health of menopausal women. At the same time, we should increase the intake of B vitamins.
With the increase of age, the basal metabolism of coarse grains will also show a downward trend. In menopause, the decline of basal metabolism is more serious, which increases the risk of obesity. To improve basal metabolism, it is necessary to increase the intake of B vitamins. B vitamins are not only beneficial to sleep quality, but also participate in human energy metabolism, which is beneficial to improve basal metabolism. High basal metabolism makes it easier to lose weight.
The processing degree of coarse grains is relatively low. For example, steamed bread made of coarse grains will have a rough feeling, but this kind of coarse grains with low processing degree can retain more dietary fiber and B vitamins. Although the staple food made of refined rice flour has good taste and appearance, it will lose more dietary fiber and B vitamins after high processing.
For women after the age of 40, the staple food should be coarse and fine, and some staple foods should be replaced with coarse grains. Eating coarse grains is also conducive to stabilizing blood sugar, because coarse grains are also the main food source of dietary fiber, and dietary fiber can inhibit the absorption of sugar in the small intestine, delay the rise of blood sugar after meals, and help regulate blood sugar.
After dairy products reach the age of 40, calcium in the body begins to lose, and with the decrease of estrogen level in women, calcium loss will be more serious. With the increase of calcium loss, the risk of osteoporosis will also increase. After menopause, the risk of osteoporosis in women is much higher than that in men of the same age. May be accidentally fell down, there is a fracture problem.
There are many foods to supplement calcium, including common green leafy vegetables, bean products and dairy products. However, the absorption rate of calcium contained in these calcium-supplemented foods is different. Although green leafy vegetables contain calcium, they often contain a certain amount of oxalic acid, which will form calcium oxalate with calcium, which is not conducive to human health. Blanch the green leafy vegetables when eating. Blanching can reduce the oxalic acid content in green leafy vegetables.
Although the calcium content in milk is not very high, the absorption rate is high, and milk has become a calcium supplement food with high cost performance. Women over 40 can drink a catty of milk every day. When choosing milk, you should choose pure milk, and the calcium supplement effect is better. If you choose calcium supplement products, you can choose calcium carbonate or calcium citrate, and pay attention to whether the calcium supplement products contain vitamin D. Vitamin D can promote the absorption of calcium and get twice the result with half the effort.
Fresh vegetables contain more nutrients. Vegetables can replace fruits, but fruits cannot replace vegetables. When women enter middle age, their skin begins to relax, which makes people look old. Therefore, there is a saying that "Rhapsody in July is a flower, and a woman is forty tofu dregs". Although aging is a process that everyone goes through, we all hope that there will be fewer wrinkles and tighter skin.
If women want to keep the skin elastic, they can't do without the participation of vitamin C. Vitamin C is not only an antioxidant, but also can promote the synthesis of collagen. Collagen can keep skin elastic and make skin firmer. Vitamin C mainly exists in fresh vegetables and fruits. Women should eat at least 500 grams of vegetables every day to help the body supplement vitamin C.
Dietary fiber is one of the seven nutrients in human body, which can not only help women control their weight and lose weight, but also prevent constipation and colon cancer. With the growth of age, after the age of 40, various functions of the human body begin to decline, intestinal peristalsis slows down, and many people may have constipation. Dietary fiber can prevent constipation. Vegetables are one of the main food sources of dietary fiber, so women should eat more vegetables.