In addition to irregular menstruation, menopausal women are usually accompanied by frequent insomnia and dreaminess, night sweats, irritability and bad temper. Coupled with the pressure of life, the body can not get a good rest, thus accelerating the aging of the human body. Menopause is an important turning point in women's physical and mental health.
At this time, in addition to insisting on reasonable exercise, regular sleep and maintaining an optimistic attitude, it is also very important for women to supplement nutrition reasonably.
It is generally believed in the medical field that if menopausal women can pay attention to their diet, they can not only get through menopause safely, but also improve many uncomfortable symptoms.
Female menopause, supplement 4 nutrients.
Eat more coarse grains and supplement sugar.
Such as corn, sorghum, buckwheat, millet, taro, potato, sweet potato, yam, lotus root and so on. , including some whole grains or whole grains.
These ingredients are rich in starch, which can be used as a substitute for staple food to replenish energy for human body, thus reducing dependence on flour and rice.
At the same time, dietary fiber is more abundant than flour and rice, so it is more conducive to the stability of blood sugar, improve gastrointestinal function, better control the total energy intake and prevent obesity.
Eat more fresh fruits and vegetables and supplement cellulose and vitamins.
Fresh vegetables and fruits are the main sources of dietary fiber, which can promote gastrointestinal peristalsis and improve gastrointestinal absorption function. At the same time, it can also absorb harmful substances such as excess oil and cholesterol in the intestine, and form a large amount of feces to be excreted, which can play the role of clearing the intestines and detoxifying.
At the same time, it is also rich in B vitamins, vitamin C and so on. It is also very helpful to improve the metabolic function of the human body.
The Dietary Guidelines for China Residents (20 16) suggests that China residents should keep 300-500 grams of fresh vegetables and not less than 300 grams of fresh fruits every day to ensure the human body's demand for dietary fiber. For middle-aged and elderly people, the gastrointestinal tract is not good, so it is more important.
Eat more "white meat" to supplement protein.
Meat is the main source of animal protein, and it is also rich in lipids, minerals and vitamins, so it is also indispensable to human health.
And "white meat" (high protein and low fat meat) includes fish, shrimp, crab, shellfish, poultry, eggs and milk. It contains higher protein and relatively less fat, so it is more in line with the nutritional needs of human body.
Of course, you can also eat more beans and their products, such as soybeans, soybean milk, tofu and other foods. It contains high plant protein and is one of the main sources of protein. And the content of fat, cholesterol and other substances is lower than that of meat.
Cooking methods are also important. It is suggested to use more cooking methods such as steaming, boiling, boiling and cold salad, and less frying, frying and barbecue. Choose vegetable oil more than animal fat. Purchase through formal channels. Try to avoid "gutter oil".
Menopausal women need calcium supplements.
Calcium is an important macroelement in human body. The World Health Organization recommends that China residents should consume about 800 mg of calcium every day. The daily calcium intake of the elderly should be no less than 1000 mg and no more than 2000 mg.
China residents generally have insufficient calcium intake, because we seldom drink milk. Studies have shown that every 100 ml of milk contains about 120 mg of calcium.
For menopausal women, under normal circumstances, the function of the digestive system is still good. As long as the diet is reasonable, calcium tablets are generally not needed to supplement calcium.
Suggestions on calcium supplementation for menopausal women;
1. Drinking 400 ml of milk and eating 2 eggs every day, plus calcium in other foods, can generally ensure the body's demand for calcium.
2. More sun exposure and vitamin D supplementation will help improve the absorption and utilization rate of calcium in women. So as not to cause a large loss of calcium.
3. Keeping proper exercise can also improve the absorption and utilization rate of calcium. Prevent excessive loss of calcium.
4. Go to bed before 10 every night, and don't stay up late; Pay attention to the combination of work and rest at work, and don't let your body be in a state of fatigue for a long time, including physical fatigue, mental fatigue and sexual overwork.
5. Regularly quantifying "three meals" and paying attention to chewing slowly can also improve the absorption and utilization of nutrients by the human body.
In addition, we should also pay attention to maintaining an optimistic attitude. Avoid anxiety, depression, bad temper and other bad emotions, but also improve the appetite and digestion and absorption function of the human body, thus better ensuring the supply of nutrition.
In short, women should pay more attention to supplementary nutrition; Good nutrition, good mentality, good living habits, less illness, naturally the more you live, the younger you are.