Mrs. Li, who is nearly 50 years old, has a good mentality and good temperament. She likes to have a more regular and active lifestyle, but the health check shows "a piece of red" and is suspected to be caused by menopause. Not only did she...
Mrs. Li, who is nearly 50 years old, has a good mentality and good temperament. She likes to have a more regular and active lifestyle, but the health check shows "a piece of red" and is suspected to be caused by menopause. Not only did she regret it herself, but also the nutritionist felt a little different. Which episode was wrong?
"Her body fat has not been reduced, and her body weighs 52 kg has a 38% fat rate. But she said that she is normal in diet and is still active three times a week, hoping to find out where she is unhealthy through a nutritionist."
Liu Yili, a nutritionist at Tai'an Hospital who was interviewed, found out that Mrs. Li only ate rock sugar seeds and white fungus at noon, thinking that the gelatin was very high, but the error would be a big deal! White fungus is not only free from gelatin, but the main meal is that it only eats seeds and desserts, and the ratio of powder to sugar is very high, with almost no protein, and its nutrition is unbalanced. However, her movement is to only do stretching yoga, which ignores the need to increase the weight and endurance of the muscles. As for this, it is difficult to keep the body fat high.
Many women come to consult with nutritionists because of menopause, usually not because of insufficient nutrition, but because of unbalancedness; or fall into a "secret trap" without knowing it, resulting in the fact that even if they try hard to regain their health, they still cannot achieve their health goals.
Nutrition balance is the most important! 5 things to do during menopause
In addition to balanced diet, balanced foods are basic conditions and must be supplemented every day. In addition, let’s take a look at whether the 5-point suggestions put forward by Liu Yili Nutritionist are also implemented in your daily diet, or have you actually made a mistake:
1. Forgot at least one meal and the entire grain category
} }}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}}} The entire grain type includes endosperm, germ and pilosula. You can use pilosula, whole grain bread, whole grain pilosula, or swallow malt, red quinoa, etc. to replace the refined powder.
2. I dare not eat meat, and I lack vitamin supplementation
Replenish group B and leaf acid. These two types of nutrients can prevent vascular embolism, especially vitamins B6 and B12 (from animal foods such as fish, meat, eggs, and dairy products) that need to be supplemented at the same time.
3. Soup is always to drink
to reduce the salt content. Most people often ignore that salt content is often concentrated in "soil". Many soups contain very high salt content. Friends who like to drink soup should quit this habit and just drink it for one or two sips, and don't drink it until the bottom of the bowl.
4. Too little vegetables and fruits
Increase vitamin C. It is best to take it from fruits, and the national fruit "Ba Le" is a good choice.
5. Meat-based theory is to eat at will
Choose high-quality protein. Choose lean meat such as eggs, fish, seafood, and red meat with good absorption rate.
*Six major foods: six categories: whole grains, beans, eggs, vegetables, fruits, dairy products, oils and fruit seeds. Each type of food provides different nutrients, so each type of food must be eaten in the recommended amount to achieve a balanced level.
Reduce the three major menopause symptoms! Replenish phytoestrogen and moisture
If you already have menopause disorders, you can do these adjustments in your diet:
1. To supplement phytoestrogen, four major foods are indispensable: red barley, brown rice, spinach, and miso. But be careful to avoid excessive consumption of too much miso, which can cause high blood pressure.
2. Dry private areas
Menopause women have lower hormones and are dryer in private areas. It is recommended to replenish water more often. You can drink 6 to 8 cups a day by drinking a cup of 250CC water at a time.
3. Urine at night
Although it is said to add more water, it is not advisable to drink too much water or eat too much water fruit between one to two hours before going to bed. The old man often says that he doesn’t eat watermelon before going to bed, which makes sense.
I don’t know how to eat it! Be careful of the three major devils of "sugar, oil and wine". In addition to the above precautions, Liu Yili Nutritional Master also specifically reminds that there are three major devils in food: refined sugar, oil and wine. Many people eat them without thinking. Most people will think: No, I don’t like to eat these. Who knows that they are lying in other places where they eat.
Food is filled with hidden sugar and oil, such as red sauce for Italian noodles and soy sauce for roasted chicken steaks; chicken noodles and so on are fried foods, etc. We don’t just eat “fine sugar, oil, and wine”, but they have been in our daily diet, especially foreign foodies, to pay special attention, because it is convenient for a while, and I don’t know how to take too much food devil, so of course I can check it out.
Especially when everyone likes to eat snacks and dry food, they add a lot of coconut oil and palm oil. These vegetable oils hidden in processed foods have high content of raw and fat, and excessive intake can also affect cardiovascular function.
There was news about the tendency of monks and masters in the past. Many people are disgusted. Will they still have cardiovascular diseases after eating vegetarian food? The promotion is also related to excessive consumption of processed foods, such as: tofu, fried bean curd, etc., and it is not recommended to eat them frequently.
The cooking method is very important! Only correct cooking can prevent cancer
Liu Yili Nutritional Teacher Finally reminded everyone that you should pay attention to nutrition and diet and not forget that the last mile is the way to cook food.
"Not only less sugar and less salt, but also pay attention to temperature and time when cooking. Because high temperature and cooking for too long will lead to nutrient loss and absorption. After cooking for more than 4 minutes, 50% of the nutrients will be lost. "In addition, proteins, fats, carbohydrates, vitamins B and C will cause changes at high temperatures, producing substances that are harmful to humans.
Looking carefully, protein-based foods are prone to produce carcinogens of "ecrylamide" and fats are prone to produce "benzopyrene" carcinogens, and carbohydrates will therefore produce more "acrylamide" materials. The longer the cooking time is, the more likely it is to produce harmful carcinogens, especially the amount of toxins in the charred part of the food is more, so it is recommended to eat less.
"How to cook for health" is the last question. Keep the nutrients closed, the body can absorb better, nourish, fight cancer, and be healthier! I won’t think I’ve eaten a lot of healthy food and finally achieved my goal.
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