Nine kinds of food for women delay menopause
1, soybean and its products
Soybean, bean curd, soybean milk. This kind of food is rich in soybean isoflavones and is called "phytoestrogen". It can not only improve the uncomfortable symptoms of menopause, but also prevent osteoporosis and cardiovascular and cerebrovascular diseases.
2. Milk
Milk, yogurt. In addition to calcium supplementation, tryptophan and B vitamins contained in milk also help to maintain the normal operation of the nervous system and improve the poor sleep quality during menopause.
3. seaweed
Porphyra, kelp. Seaweed can supplement calcium and iron, making women look good. Among them, B vitamins and iodine can also promote metabolism and help menopausal women relieve stress.
4. Fruit
Cherry, apple. Fruits with high dietary fiber can help women to improve the situation of poor defecation caused by poor gastrointestinal motility. In addition, vitamin C in fruits can resist oxidation and help to delay aging.
5.seafood
Dried fish, saury, shrimp. Deep-sea fish is rich in omega-3 unsaturated fatty acids, which can help menopausal women to reduce blood triglycerides and reduce the possibility of cardiovascular and cerebrovascular diseases. Fish and shrimp with bones, especially dried small fish, are good helpers for calcium supplementation.
6. Vegetables
Spinach and broccoli. Vegetables also have the characteristics of high dietary fiber. Beta carotene in dark vegetables can be converted into vitamin A in human body, which helps to maintain eyesight and prevent presbyopia from coming early. Dark green leafy vegetables also contain magnesium, which helps to stabilize nerves and improve sleep quality.
7. Fungi
Mushrooms, Flammulina velutipes, Auricularia auricula. Polysaccharides in fungi can enhance immunity and resist cancer, and the characteristics of high fiber and low calorie can also help women maintain their ideal weight. In addition, cooking food with fungi can increase the flavor of dishes and reduce the intake of salt and seasonings by menopausal women.
8.nuts
Sesame, walnut, almond. Nuts contain unsaturated fatty acids and vitamin E, and are also one of the sources of magnesium. These nutrients can balance the metabolic activities of menopausal women, and also have the functions of delaying aging, preventing cardiovascular and cerebrovascular diseases and improving flushing.
9. Whole grains
Oats, brown rice, germ rice. Whole grains are rich in B vitamins and minerals such as magnesium, iron and zinc, which can help menopausal women improve their metabolism and relieve their irritability. In addition, oats, brown rice and germ rice also contain soybean isoflavones to help women supplement phytoestrogens and make menopause more comfortable.
What don't you eat during menopause?
1, avoid spicy things such as pepper, pepper, mustard and garlic.
2. Do not eat hot things such as dog meat, mutton, lychee and apricot. After eating, the internal heat is aggravated, which makes the symptoms such as insomnia, dry heat and thirst more obvious.
3, avoid high sugar, high-fat diet In order to prevent obesity and diabetes and other diseases, it is not appropriate to eat fat, animal fat, sugar and so on.
4, to drink less and smoke less, it is best not to drink or smoke. Because alcohol and nicotine have bad effects on the central nervous system.
Four dietary principles of female menopause
1, low-salt and low-fat diet.
The diet of menopausal women should be light, and the daily salt should be controlled within 6 grams, the meat food should be controlled within 50 ~ 75 grams, and the edible oil should be controlled within 25 grams. Try to choose vegetable oil.
2. Increase calcium intake.
In order to prevent osteoporosis, menopausal women should eat more foods with high calcium content, such as milk, yogurt, bean products and kelp. At the same time, vitamin D should be supplemented to enhance the absorption of calcium.
3. Control calories to prevent obesity.
To control the diet, menopausal women should choose a diet with low calorie, low carbohydrate and low fat. The daily staple food is 250 ~ 400g, with rice, flour, coarse grains, beans and potatoes as the first choice.
Step 4 supplement b vitamins
Menopausal women sometimes have neurological and mental symptoms, such as mood swings, memory loss, palpitations, insomnia and so on. You should eat more foods rich in B vitamins, such as coarse grains, beans, nuts and lean meat.