Who says women grow old once they go through menopause? Eat three meals a day right, you can also 'freeze age'

Not only men, but in many women's own impressions, "menopause" and "aging" are often equated. That’s right, menopause does mean that women’s menstruation is over forever, and they will lose their reproductive function forever. At the same time, a series of physical discomforts will occur, but as the saying goes, “there are policies above and countermeasures below.” Various changes in the body and corresponding nutritional supplements can not only relieve physical discomfort to a certain extent, but also help us delay aging from the inside out.

Prevent osteoporosis, supplement calcium and vitamin D

Joint pain occurs in almost 100% of postmenopausal women, mainly manifested as soreness in ankles, knee joints, etc., mainly caused by osteoporosis caused by the loss of a large amount of calcium ions. Supplementing calcium and vitamin D can help Relieve joint pain, weakness and other symptoms common in menopausal women.

It is recommended that women after the age of 50 increase their calcium intake to 1200 mg per day. A glass of 200 ml of milk contains more than 200 mg of calcium. In addition, almost all dark green vegetables contain high levels of calcium, such as 100 grams of shepherd's purse. The calcium content is 294 mg, which is almost 3 times that of milk, and the calcium content in 100 grams of alfalfa is as high as 713 mg. With dairy products and vegetables alone, the calcium requirement for a day is up to the standard.

At the same time, the calcium we get from food also needs a sufficient amount of vitamin D to help absorb it. Many people's calcium deficiency is not due to insufficient calcium in food, but due to insufficient calcium absorption due to insufficient vitamin D. However, there are not many foods rich in vitamin D, mainly some fish and cod liver oil, and some mushrooms that have been irradiated with ultraviolet rays. It is better to eat mushrooms than to be in the sun directly. It is recommended to be in the sun for more than 20 minutes a day, twice a week.

Prevent obesity in menopause, replenish water and dietary fiber

When many women reach the age of 40 or 50, they often follow their husbands to meet the "middle-aged fat". The key is that the food intake has not increased, but the weight has increased year by year, especially the belly fat will increase significantly, it is simply "drinking water will make you fat" . This is mainly because the muscle content of menopausal women gradually decreases and the basal metabolic level decreases, which leads to a decrease in calorie consumption. If there is no corresponding reduction in food intake or increase in physical activity, it is easy to gain weight due to excess calories.

"Drinking water will make you fat" is of course an exaggeration. On the contrary, drinking water correctly will help you lose weight. If you suppress your appetite by drinking water before each meal of three meals a day, you can eat up to 225 kcal a day, which is about the same as the calories consumed by running for half an hour, and the habit of drinking water before meals can make the body The metabolic rate is effectively increased by 30% and maintained for 30-40 minutes. It has to be said that those who can drink water have lost weight quietly.

In addition, the dietary fiber in whole grains, whole grains and vegetables can neither be digested by the human body nor increase any calories, but can also produce a feeling of satiety, thereby helping to control weight. Among them, soluble dietary fiber can be decomposed by probiotics in the intestinal tract to produce some healthy small molecules; insoluble dietary fiber can absorb a lot of water and help the digestive residue of food to be discharged, thereby avoiding constipation, which is comparable to those so-called weight loss. Food works and is much healthier.

Eat three less "white foods"

In order to control the weight, the first thing to eat less is naturally the fat of Baihuahua, that is, fat. In fact, eating too much fat will not only make you fat, but also affect the intake of other nutrients, which will lead to the loss of calcium, vitamin D, etc. that you have worked so hard to make up. According to the recommended intake of 1800 kcal per day, slightly Eating two pieces of fat is more than enough.

Followed by fat is salt and sugar. Too much salt will not only increase blood pressure, but also aggravate edema. At that time, it will really be "drinking water will make you fat"; and too much sugar is not conducive to control. Weight also easily accelerates the oxidation of skin cells, which leads to more wrinkles, dark circles, and bags under the eyes, which are the most unwanted aging characteristics of women, so be sure to remember to put less sugar when cooking, desserts, and sugar-sweetened beverages. Eat less and drink less.