This For. .. / / August 12, 2017
not only a question of sexual
Every year there are about 25 million women enter menopause.By the XXI century, women have learned to look young and attractive, and at age 40, and 50 and 70. But the age of biological aging, age at menopause is not izmenilsya- after 40 years every woman reduced ovarian function.First lost the ability to conceive, and then the cycle starts failing, then completely stop the "critical days".When changing their way of life, we always feel uneasy.The same happens with the body when changing hormonal fona- him uneasy, uncomfortable.Because estrogens are associated not only with the "sexual issues".Without these female hormones can trap us a whole range of unpleasant sensations: insomnia, irritability, dry mucous membranes and skin, wrinkles ... And as a metabolic disorder, which leads to problems with excess weight, bones, blood vessels, nervous system.
Adipose tissue, which we so persistently boremsya- an amazing thing!It turns out, it not onlycreates a feminine silhouette figure, which, incidentally, modern fashion often try to ignore, but capable of producing female gormony- recently it became known as neuroendocrine cloth.
wise nature figured out how to compensate women hormone deficiency due to the shutting down of the ovaries at menopause.It has the enzyme aromatase in adipose tissue.With age, this enzyme is activated and add us to 4- 5 kg, causing these moral sufferings, but produces female hormones, so necessary for health and a fulfilling life.These hormones continue to protect the blood vessels from narrowing (which means you have a heart attack and stroke), bone from osteoporosis, and the brain against dementia.Is established such that the slender female weighing less than 57 kg, and most importantly a low body mass index, several times more likely to have Alzheimer's disease.
The "elegant" and age there is a real threat ozhireniya- menopausal metabolic syndrome .It is expressed in the fact that a woman, after the termination of the cycle for 6- 12 months dramatically gaining 10 to 12 kg.And those kilos raspolagatsya not where they used to form a nice round shape, and on the belly.Not only is the waist disappears, even the threat of hypertension increases because new fatty "evil", leading to atherosclerosis, diabetes, coronary heart disease, breast cancer and colon.Thus, maintaining a normal weight tela- effective method of preventing these diseases.
To keep in shape, you need to reduce fat intake.Exclude from the diet of foods containing "hidden" fats: sausage, sordelki, sausage, processed cheese, glazed curds, "special" cottage cheese and other dairy products increased fat content.The ban is spread and burgers, pastry (puff and shortcrust pastry), halva, ice cream, butter, mayonnaise.You should also change the cooking methods: instead of frying bake in the oven, on the grill, in the microwave oven, simmer or boil.
fat instead of muscle?We do not need
Notwithstanding the gradual reduction in total calories, the protein must be sufficient to consume to maintain muscle mass.Women who do not engage in professional sports, muscle mass during the reproductive period is less than that of men.For this reason, the majority of the fair sex during menopause is developing the so-called obesity sarkopenicheskoe - izytochnoe amount of fat on the background of decreased muscle mass.So the consumption of animal products in combination with physical activity preserves muscle tissue.
During menopause, you need to lean meat.Moderate consumption yaits- up to three pieces in nedelyu- does not cause increase in blood cholesterol levels.Meanwhile, chicken or quail yaytsa- source of digestible protein, unsaturated fatty acids, vitamins A, B1, B2, D, E, microelements.
Enter in the diet of fish (marine or red) and seafood and their eshte 2- 3 times a week.Marine fish fat contains polyunsaturated fatty acids that reduce blood cholesterol fractions.In addition, fish oil is composed of a significant amount of vitamin D, which plays a key role in calcium obmene, and thus protecting against osteoporosis.A remarkable source of protein are seafood: shrimp, squid, mussels, scallops, which contain polyunsaturated fatty acids, B vitamins, iron, calcium, iodine.
not to break
bone density in women begins to decline well before menopause.However, with the onset of this process it uskoryaetya.Slow it can proper nutrition.
Dairy reduced zhirnosti- necessary component of the diet.Go to 0.5% milk and 1% kefir- in low-fat dairy products more calcium.Preference should be given to dairy products.Kefir, fermented baked milk, yogurt, bifidok, probiotic Kefir biobalance, low-fat cheeses and low-fat cottage cheese have to be present every day at your table.
Pei, not to grow old with age
blunted thirst.Even small dewatering the metabolic processes are slowed by 30%.Dehydration accelerates skin aging.With dehydration associated violations of mental activity, fatigue and other troubles.
solve this problem is quite simple.Purchase a liter jug of water and drink during the day it completely.Keep in mind that tea, coffee, sugary juices and sodas do not quench thirst and contribute to dehydration.If your diet is always attended by a lot of carbonated beverages, now we need to gradually abandon them.
Also during this period should be provided on the salt intake.Forget about saltine crackers and nuts, chips and crackers, a taboo in all sorts of "soluble" food.Make sure that in the seasonings you use, there was no MSG.Limit salt intake to protect your body from dehydration and reduce the risk of hypertension.
Change at White bitter
Reduced general metabolism and weight gain often leads to the development of type II diabetes.So after menopause need to limit the intake of digestible carbohydrates in the form of sugar;white and milk chocolate;caramel and jam.
However, to completely give up sweets is not necessary.You can eat marshmallows, jellies, candy, jam or marmalade with reduced sugar content.Useful bitter chocolate with a high content of cocoa beans, which includes magnesium, theobromine and polyphenols, which have antioxidant activity.
Many women in menopause problems begin with the gastrointestinal tract: due to the deterioration of motor function of the intestine occur constipation.
To stimulate the bowels, you must have as many foods containing dietary fiber (fiber).Note bean products.Beans, peas, lentils, soya, amino acid addition (vegetable proteins) contain a significant amount of fiber, as well as trace elements and vitamins.
Enrich your diet cereals that are due to soluble dietary fiber to improve digestion and prevent the development of bowel dizbioza.Eat bread from wheat flour with bran, rye bread and cereals (most useful buckwheat, oatmeal and brown rice).Do not forget the pasta from durum wheat.They can be eaten with low-fat cheese, vegetable sauce or seafood sauce 1 to 2 times a week.
Bread and cereals are the most important sources of B vitamins are necessary for normal functioning of the nervous system.For some reason there was a myth about bread and cereals, as products that cause weight gain.And they are often excluded from the first menu.In fact, the energy value of complex carbohydrates is the same as that belkov- 4 kcal / g.
fruits Vitamins do not cancel
sadly have to admit that vmese 600 g of fruit and vegetables recommended by WHO, our people consume no more than 250 grams per day.Meanwhile, the implementation of this recommendation reduces the incidence of breast cancer and colon.The reason is that fruits and vegetables contain antioxidants (vitamins A, C, E, B2, PP), carotenoids, bioflavonoids, minerals (selenium, calcium, manganese), succinic acid, phytohormones.Special hopes are pinned on biologically active substances belonging to the class of phenolic compounds:. Flavones, bioflavonoids (rutin, hesperidin, catechin), anthocyanins, tannins and other
Unfortunately, in modern products of vitamins from year to year decreases, hence the need to fill themlack of vitamin preparations.However, fruits and vegetables should be present in your diet is necessary.
Blogs help you
From all the foregoing that the menopause is not about diet , but a balanced diet throughout his life.No strict calorie diet or vegeterianstvo or starvation will not give the desired results.A systematic approach is needed.The easiest way to change your diet gradually and bezboleznenno- food diary, you can start right in on blogs missfit.ru.Daily fix the amount and composition of food eaten, the time and place of its reception, the emotions that you experienced at the same time, as well as physical activities that were with you on this day.Publicity will discipline your diary, and comments to it other bloggers and members of the forum will help to quickly get rid of the junk food.
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12, 08, 2017