Thursday, November 24, 2011

Menopause and good nutrition (part 3)



For menopause women, it is very important to stop eating foods that are likely to trigger or worsen hot flushes and night sweats symptoms. This included caffeine, alcohol and spicy foods. However, I would like to stress on controlling the frequency and type of beverages in daily life, sweet foods tend to act as sharp rise in your blood glucose level and follow by a sharp dip which leave you feeling tired and drained. For example, when your body tends to get older, its metabolism will slow down with fewer hormones being stimulated. Thus, to avoid unstable blood glucose level, the best way is to control sugary beverage into 1 to 2 cups only in a day. This include several pieces of sweetened pastry or cake but without taking any sugary beverages. One important stuff to avoid - condensed milk, which actually is added with 50% of sugar. 

Normally, women after menopause have higher tendecy for losing more calcium than absorption. Thus, you should maintain adequate amount of calcium intake in your daily diet. For example, 2 cups of high calcium low fat milk can provide you sufficient calcium intake to prevent from osteoporosis problem. For those have issue of intolerance with milk, do remind yourself to consume high calcium dairy products (cheese, yogurt or fortified calcium soy milk) and high calcium foods (anchovies, soft bone fish or salmon). Next, avoid carbonated drinks/soft drinks as they contain phosphates, which can prevent your body in taking up magnesium and calcium. Again, having a balance meal is a key towards enjoying a great life for elderly women.

更年期的妇女应停止进食可引发或加重潮热和盗汗症状的食物。这包括咖啡因,酒精和辛辣食物。我们还需要控制含糖量高的饮料。甜食往往是会使你的血糖水平急剧上升,可能随后急剧下降,让你更容易感觉疲倦。例如,当我们的身体趋于老化,它的代谢开始减缓激素。因此,为了避免有任何类型的不稳定的血糖水平,最好的办法就是控制到含糖饮料12杯在一天里。如果你已经在那天食用了23件糖果糕点或蛋糕,甜饮料更应该避免。还有永远不要认为炼奶是有益的,它含添加50%的糖份

通常更年期的妇女将更容易失去更多的钙。因此,保持足够钙的摄入量,在日常饮食中是非常重要的。例如,2杯高钙低脂牛奶可以确保您获得足够的钙的摄入量,以防止骨质疏松症的问题。若无法饮用牛奶,可摄取其他高钙乳制品(奶酪,酸奶或强化钙的豆奶)和含钙高的食物(凤尾鱼,软骨鱼或鲑鱼)。记住要避免碳酸饮料/软饮料,因为这往往​​含有磷酸盐,可以防止你的身体吸收镁和钙。只要你能保持积极的生活方式如平衡膳食,更年期的你还可以享受生活的。

1 comment:

  1. Half the things that are mentioned here i didn't even knew that women should avoid during menopause! Thank you this blog post has been pretty informational! I'll definitely be sharing it in case there are more women like me out there that are aming the same

    ReplyDelete