When the estrogen level drops, it will become difficult for women to lose weight and their bodies will begin to gain weight. Women at this time should pay attention to taking estrogen in moderation to improve menopausal symptoms. When taking estrogen, it needs to be done under the guidance of a doctor. Excessive use of estrogen can also do harm to the body. In diet, women should pay attention to the following food supplements.
1 women with soy products should increase their intake of soy products during menopause. Soybean products contain soybean isoflavones, which are also called phytoestrogens and can help the human body to regulate estrogen levels. Moreover, bean products are also the food source of high-quality protein, which contains essential amino acids, among which tryptophan has a great relationship with sleep.
Lack of tryptophan can lead to insomnia, whether it is dreamy insomnia, wakeful insomnia or intractable insomnia, it is closely related to the lack of tryptophan in the body. TRP is the precursor of 5- hydroxytryptamine, which can inhibit the excitability of central nervous system, and can be further converted into melatonin in human body, and has good sedative and sleep-inducing 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.
2 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 can participate in human energy metabolism, which is beneficial to improve basal metabolism. The basal metabolism is high, and losing weight becomes more simple.
The processing degree of coarse grains is relatively low. For example, the steamed bread made of coarse grains will have a rough feeling, but this coarse grains with low processing degree can retain more dietary fiber and B vitamins. The staple food made of polished rice flour, although good in taste and appearance, will lose more dietary fiber and B vitamins when it is processed highly.
For women after 40 years old, the staple food should be thick and thin, and some staple foods should be replaced by 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 is conducive to regulating blood sugar.
After dairy products reach the age of 40, calcium in the body begins to lose, and with the decline of estrogen level in women's bodies, 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. Maybe I accidentally fell down, and there was a fracture problem.
There are many foods to supplement calcium, including common green leafy vegetables, soy products and dairy products. However, the absorption rate of calcium contained in these calcium-supplementing 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. The blanching method can reduce the oxalic acid content in the 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 after the age of 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 calcium absorption and get twice the result with half the effort.
Fresh vegetables contain more nutrients, vegetables can replace fruits, but fruits can't replace vegetables. After women enter middle age, their skin begins to relax, which will make people look older. Therefore, there is a saying that "july rhapsody is a flower, and women are forty tofu dregs". Although aging is a process that everyone has to go through, we all hope that there will be fewer wrinkles and firmer skin.
If women want to maintain the elasticity of skin, 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 maintain skin elasticity 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 human 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 increase of age, after the age of 40, various functions of the human body began to decline, intestinal peristalsis slowed down, and many people may have constipation. Dietary fiber can prevent constipation. Vegetables are one of the main food sources of dietary fiber, and women should eat more vegetables.