Modern medicine believes that female climacteric syndrome is caused by the decline of ovarian function and the decrease of estrogen secretion. Hormone supplementation can alleviate various metabolic disorders caused by low estrogen content and improve the symptoms of menopausal women. However, it is worth noting that more and more studies have found that the current popular estrogen replacement therapy relieves menopausal syndrome and has the potential risk of inducing endometrial cancer and breast cancer, especially for women with "three highs" and women with family history of reproductive system tumors, the risk is doubled. Paying attention to diet regulation, exercise regulation and mentality regulation is the safest, reliable and lasting way.
Different women have different post-menopausal status. Some women suffer from menopausal syndrome, and their physical and mental state is extremely poor, while some women can survive menopause and enter old age calmly. This actually has a lot to do with the usual diet and maintenance. Then the question is, how can menopausal women arrange their own diet in order to spend this difficult time more comfortably and happily?
1. Pay attention to calcium supplementation.
Due to the decrease of estrogen, the loss of bone calcium in menopausal women is particularly serious. If you don't pay attention to calcium supplementation, you will be prone to osteoporosis, and accidentally falling may also lead to comminuted fractures. So how to supplement calcium?
Drink 300 or 500 grams of milk on the basis of a normal diet every day. If lactose is intolerant, you can choose yogurt or Shuhua milk. You should choose low-sugar yogurt, or make yogurt with your own yogurt machine.
At the same time pay attention to the intake of soy products and green leafy vegetables. Bean products are also a rich source of calcium. Trace amount of soybean isoflavone contained in bean products can balance estrogen. A cup of thick whole-grain soybean milk every day is very suitable for menopausal women. Soybean isoflavones in tofu milk are also very rich, which is very good to replace edible salt for seasoning. Green leafy vegetables have the highest nutritional density among vegetables, especially rich in vitamin K, which is beneficial for calcium to attach to bones instead of "wandering" in the blood, and eventually deposit on the blood vessel wall, which is harmful to blood vessel health.
It is particularly worth mentioning that the calcium content of sesame sauce is also very rich, which is not lost to cheese at all, and it also contains antioxidant health care components such as vitamin E and sesamol. When cooking, you can change some stir-fried dishes into fried miscellaneous vegetables dipped in sesame sauce. It is suggested to choose black sesame paste, which is more nutritious and can absorb anthocyanins. Or making whole wheat rolls with sesame sauce is also a very good choice.
2. Pay attention to the intake of high-quality protein
The metabolism of menopausal women has been in a negative nitrogen balance, and catabolism is greater than anabolism. In other words, if you don't consciously supplement high-quality protein, you will lose a lot of muscles, lower visceral function, lower immune function and further lower metabolism, which means that you are more likely to gain weight, lose control of blood sugar and get sick more easily.
It is suggested that the daily intake of protein should be multiplied by 1. 1g per kilogram of body weight. That is to say, a woman with an average height (about 65kg) needs to consume 70g of protein every day. In fact, many women can't meet this standard. Many people think that drinking milk and eating eggs is enough for a day's intake of protein, but it is far from enough. A bag of milk and a big egg add up to only about 15g in protein. Many people don't eat egg yolk, even less in protein.
It is suggested that menopausal women should consume about 1 50g tofu and150g meat dishes (mainly white meat such as fish, shrimp and chicken) in addition to 1 2 bags of milk and1egg every day. Coupled with the staple food rice and protein in noodles, it can barely meet the demand.
3. Pay attention to the intake of omega-3 fatty acids and fats.
Omega-3 fatty acids can promote cardiovascular health, maintain the balance of skin, nervous system and hormone system, improve insulin sensitivity and reduce the risk of diabetes and obesity. The menopausal women gradually lose the protection of estrogen, which is the high incidence period of this kind of metabolic diseases.
Omega-3 fatty acids and fats are just the nutritional shortcomings of many women. After all, salmon, tuna and other fish rich in omega-3 fatty acids and fats are expensive and have not generally entered the homes of ordinary people. In fact, besides these "Gao Fushuai" fish, there are many cheap foods that can supplement omega-3 fatty acids and fats, such as saury, yellow croaker and hairtail. In addition, linseed oil, perilla oil and walnut oil are also good sources of omega-3 fatty acids and fats. However, this kind of oil is not resistant to high temperature, so it is best to use it in cold salad or put it in soup. Eating a spoonful of perilla seeds, flaxseed or walnut kernels every day is also a good choice.
4. control the intake of sugar, even if you eat fruit.
Many women pay too much attention to "health" and have a light diet. In order to keep fit, some women exercise special restraint on three meals a day, resulting in insufficient calorie intake for a long time, and their bodies are always eager for sweets. Most sweets on the market are basically a combination of sugar and trans fat, which is the most likely to make people fat in the abdomen, and it is also easy to trigger inflammatory reactions in the body, disrupt metabolism, and may even lead to insulin resistance, increase the risk of diabetes and accelerate skin aging.
Some people may ask, is it okay to eat more fruits instead of sweets? That's not true. Most fruits contain fructose. Recent research shows that fructose has many "troubles". It is not affected by insulin and bypasses the appetite control mechanism. People are particularly prone to overeating. Although its ability to raise blood sugar is not strong, it will enter the liver and directly synthesize fat. If too much fructose is ingested, it may cause the decrease of insulin sensitivity and promote the occurrence of fatty liver and diabetes.
Of course, it is not impossible to eat fruit. It is still possible to choose the right variety and control the delicious amount. Don't weigh more than half a catty of fruit every day. Give priority to fruits rich in vitamin C, such as berries, kiwis and oranges. Avocado, commonly known as "forest cream", is beneficial to the health of female endocrine system and is a good fruit choice.
These are the most important issues in the diet. In addition, we must persist in exercise and adjust our mentality.