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Healthy Meals in The Menopause

Menopause makes women at risk of osteoporosis and heart disease. Variety of complaints such as depression or hot flashes often accompany the onset of menopause. To overcome this, it is recommended mengasup calcium-rich foods such as fish and milk, as well as soy products, like tofu and tempeh.

Menopause makes women at risk of osteoporosis and heart disease. Variety of complaints such as depression or hot flashes often accompany the onset of menopause. To overcome this, it is recommended mengasup calcium-rich foods such as fish and milk, as well as soy products, like tofu and tempeh.

Menopause is a natural part of a woman’s life. Sex hormones, particularly estrogen, the ovaries removed reduced drastically. This generally occurs at age 45-60 years. However, some women had entered menopause at a younger age. When estrogen levels decrease, menstruation stops.

The signs of menopause vary widely. Some women feel uncomfortable or uneasy, but there are not experienced. Typical symptoms are hot flashes, depression, anxiety, and mood instability. There is also a frequent urination and vaginal problems such as inflammation and vaginal dryness. Some women experience changes in skin and hair.

To prevent the consequences of low estrogen levels, during the transition, you should change your lifestyle, including diet. Consume nutrients that can reduce the symptoms of menopause and prevent problems that may arise after the menopause, such as osteoporosis. One of the most recommended foods are soy products.

Exercise can reduce the risk of menopause as a positive effect, namely to avoid heart disease and lung. Light aerobic exercise such as walking, cycling, and swimming may be an option. Perform this exercise at least 30 minutes per day.

Exercise that engages the whole body with food intake to increase the calcium source will maintain bones strong and reduce the loss of calcium in the bones. Regular exercise can prevent weight gain.

Deficiency of the hormone estrogen after menopause makes women more at risk for osteoporosis (brittle bones). Before menopause, women have a lower risk of heart disease than men because estrogen helps lower LDL (bad) cholesterol and raise HDL (good cholesterol). After menopause, women have the same risk of heart disease in men.

Nutrients that can help reduce menopausal complaints:

* Omega-3 fatty acids, folic acid, and vitamin D to erode the complaint of depression.

Sources: fatty fish, whole grains, green leafy vegetables, orange juice, and dairy products.

* Iron to reduce heavy menstrual complaints.

Sources: red meat, beans, spinach, raisins, cereal.

* Calcium to reduce complaints of hot flashes.

Source: low-fat milk and other dairy products, green leafy vegetables, canned fish, fish.

* Vitamin D and calcium for osteoporosis to reduce complaints.

Sources: Fatty fish, tuna, salmon, sardines, etc., low-fat milk and processed products, green leafy vegetables, canned fish.

Watercress Tuna and Cheese Sauce Flush

To 5 servings

(1 serving = 122 calories)

Ingredients:

  • 250 grams of watercress, cut into small, in-blanching
  • 100 grams of canned tuna
  • 25 gr grated cheese

Dressing materials:

  • 5 tablespoons mayonnaise
  • 1 tablespoon minced onion
  • 1 tablespoon chopped bell pepper
  • 1 hard-boiled egg yolks mashed btr
  • 1 chopped hard-boiled egg white btr
  • 1/2 tsp salt
  • 25 gr grated cheese

How to make:

A. Make a dressing. Mix the mayonnaise with onion, peppers, egg yolks and egg whites, stir, put salt and grated cheese and stir well.

2. Arrange watercress and tuna fish in a serving dish, pour the dressing, sprinkle with grated cheese.

3. Serve.

Spicy Tofu Frikadel Tempe

For 10 pieces

(1 fruit = 95 calories)

Ingredients:

  • 200 gr out, steamed, mashed
  • 200 g tempeh, steamed, mashed
  • 1 chicken eggs
  • 5 tablespoons bread crumbs
  • 2 tablespoons sliced ​​green onion
  • Oil for frying

Spices that are:

  • 3 btr hazelnut
  • 3 pcs red chili
  • 1 teaspoon shredded lemon grass
  • 2 lime leaves lbr
  • 1 teaspoon coriander
  • 1/4 tsp pepper
  • 1 tsp sliced ​​galangal
  • 2 cloves garlic
  • 3 red onions btr

How to make:

A. Mix the tofu and tempeh with herbs that have been mashed, put the egg, bread crumbs, green onions and stir well, divide into 10 parts, flat round shape.

2. Fried with a lot of oil and heat until lightly browned, remove from heat.

3. Serve.

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