For women nowadays, they pay much attention to their own diet. From the unilateral in order to maintain their figure to the rise of the concept of "health", more and more women hope to improve their self-health through "food tonic", especially in individual periods —— Menopause , eager to maintain health should be carefully selected, the food selected should cover multiple beneficial aspects.
Menopausal women are in a period of decreased estrogen secretion, hormonal imbalance, weight gain, etc. menopausal syndrome . The most noteworthy need in adjusting diet, and the most difficult to ignore is weight loss.
People who are very self-disciplined and often run the gym, or people who often search for "weight loss diet tips" popular science, it is easy to get the concept of desalinating staple food and reducing carbon water. So is it a bit too much to eat less carbohydrate, or even not to eat carbohydrate?
How to reasonably eat staple food and what kind of staple food is the most scientific and correct for menopause?
A comprehensive study published in the authoritative journal "The Lancet-Public Health" stated that non-intake of carbohydrates (staple food) or excessive intake will affect health and shorten life expectancy.
There are 15,428 volunteers who are 45 years of age and above in the menopausal stage as the subjects of study.
In volunteers, researchers have explored the relationship between carbohydrates and the risk of death, and the results showed a U-shape. Eating too much or too little will bring a sharp increase in the risk of death.
The energy provided by carbohydrates (staple food) (which we can also understand to a certain extent as a quantity) is less than 40% of our daily energy intake,Or more than 70%, compared with the middle proportion of the population, life expectancy will be more affected.
So, as a "health expert", do you know how to arrange the proportion of your staple food in each meal?
So many kinds of staple foods, do you know how to choose and avoid them so that you can control your weight more easily, promote menopausal health, and maintain hormonal balance?
A professional nutritionist who has worked for many years introduced the following four types of staple foods that are more likely to gain weight:
1. Fried rice
The cooking method of fried rice is oily and seasoned. The same bowl-sized fried rice, eating it, will eat 100 to 200 kcal more than ordinary rice.
2, fried rice noodles , fried rice cakes
Compared with rice, the noodles, rice cakes itself have more fat content than the former.
3. hemp dumplings , twists, fritters
fried food needless to say, in addition to the crispy taste super good, its fat content is also super high. According to the reference data of "Chinese Food Composition Table 2004", the fat content of hemp dough is as high as 30%, the fat content of hemp is 31.5%, and the fat content of fried dough sticks is 17.6%.
4. Crisp bread
It is mentioned that bread must be a favorite of many people,But "shortening" such as shortbread bread and mille bread has the highest oil content. Anything with three-dimensional shape and crispy taste should be wary of excessive oil. For example, peach pastry is also known for its high oil content.
In fact, eating this way can better contribute to menopausal weight loss.
The staple food needs to contain whole grains, miscellaneous beans, and potatoes. Whole grains include wheat, rice, corn and oats. Miscellaneous beans mostly refer to beans such as red beans and mung beans. The potatoes are mainly sweet potatoes, potatoes and so on. Compared with refined rice noodles, whole grains, mixed beans and potatoes can provide richer B vitamins, minerals and other nutrients, and for sugar lovers, it can also prevent blood sugar from rising too fast.
It is generally recommended that the daily intake of coarse grains for adults should account for about 1/3 of the staple food. Among the three meals a day, there should be at least one meal with whole grains, mixed beans and potatoes as the staple food. A proper ratio of thickness can reduce the loss of dietary fiber, vitamins and minerals, such as multi-grain rice, multi-grain steamed bread , etc.
To maintain health during menopause, estrogen is not affected by too much, hormones are as balanced as possible, and weight loss is necessary. A reasonable and scientific diet in daily life and understanding the meaning of staple foods and carbohydrates can better exert the "magic power" of diet to regulate health.
.
