Women’s diet must be based on climacteric fruits, vegetables, fatty meats, fish and nonfat dairy products and rich in vitamin D, not forgetting, of course, foods rich in carbohydrates like rice, pasta and legumes.
1. Saturated and unsaturated fats
Fat. The Omega 3 unsaturated as reduce levels of cholesterol and triglycerides.
Saturated fats, which come mainly from animal foods (beef, chicken and whole milk and derivatives), and some types of industrial pastries made with coconut oil and palm oil, should be avoided by submitting a high content of LDL-cholesterol ( “bad”, which is deposited on the walls of the arteries).
However, unsaturated fats, those of plant origin (olive, sunflower, corn, soybeans, etc.). And from fish, should abound in the diet, and lowering total cholesterol.
In addition, olive oil increases HDL-cholesterol ( “good”, which “cleans” the walls of the arteries) which, as we know, helps prevent cardiovascular diseases.
2. The fiber
The fiber is present particularly in plant foods. It is indigestible, that is, our body is not able to process and digest, so it is eliminated via faeces, with practically the same structure with which it was ingested.
However, it has many advantages: it increases what we call the “fecal bolus and decreases constipation. By reducing the contact time stools help with the colon, it also reduces colon cancer. Moreover, the fiber is capable of carrying some fat during digestion, thus reducing slightly the levels of blood fat. Perhaps one of its disadvantages is that there are people you increase the sensation of flatulence.
3. Calcium
Calcium. Milk and dairy is the main source of this mineral.
Calcium is an essential mineral for maintaining bone mass at any age and menopause is no exception, especially because in this time of life calcium losses are increased due to hormonal deficiency, and there is decreased absorption.
Therefore, maintaining good calcium intake, among other measures, such as exercising is important for preventing osteoporosis.
The bone mass care really should start with an adequate calcium intake from childhood, adolescence and early adult years, with the aim of achieving the ideal peak bone mass and continue throughout life so that offset natural losses of this mineral.
The more bone mass gains in the youth, the greater our reserve for the future.
The main source of calcium in our diet are milk and dairy products. To get an idea, a glass of milk (250 ml) contains about 300 mg of calcium, while calcium-fortified 400 mg and a yogurt (120 mg) about 146 mg.
4. Vitamin D
Vitamin D is essential to produce calcium absorption. We must be vigilant, because vitamin D is fat soluble, ie dissolves in fat and is therefore in this part of the milk.
When removing the fat in skim milk process also removes vitamin D. Therefore, for this consumption is guaranteed, skimmed milk should be fortified with vitamin D prior to marketing.
Women’s diet must be based on climacteric fruits, vegetables, fatty meats, fish and nonfat dairy products and rich in vitamin D, not forgetting, of course, foods rich in carbohydrates like rice, pasta and legumes.
5. The soybean isoflavonas
They have a mild estrogenic action in part by supplying the same role in the body. Thus their effects are similar to estrogens produced by the body in the fertile stage of their effects are mujer.Entre:
- Helps to alleviate and mitigate the effects that occur during the climacteric syndrome.
- Spoke in the prevention of bone decalcification because they avoid, for the estrogenic effect, the mobilization of calcium from bones.
- Furthermore, by maintaining levels of oestrogenic compounds, prevents the absorption of calcium blocking that occurs when estrogen level drops in blood plasma.
Given the selective nature of their actions on the different estrogen receptors, might be true to isoflavones as selective modulators of estrogen receptors.
Their actions would be undertaken primarily in those organs and target tissues in which the beta-type estrogen receptors are found in relevant quantities such as central nervous system, bone and vascular wall. Conversely, those not act on organs with preferential expression of estrogen receptor alpha, such as the breast and endometrium.
6. Other
Foods containing tryptophan, such as milk and nuts, help women suffering from insomnia to sleep. They should also avoid consumption of stimulating beverages such as cola, coffee, tea., Before bedtime.
Tags: Calcium, fiber, Food at menopause, foods rich in carbohydrates, lowering total cholesterol, Menopause, menopause food, soybean isoflavonas, Vitamin D, Women's diet
