Menopause is an inevitable physiological transition period for every woman. During menopause, various aspects of a woman's physical condition will decline. However, focusing on dietary adjustments and physical exercise can effectively improve these symptoms. So, what should women eat during menopause? Let's understand the dietary principles for menopause.
1. Eat Light and Mild Food
Eating a light and mild diet for a long period of time is beneficial for overall health. For menopausal women, it can effectively prevent diseases such as high blood pressure and arteriosclerosis.
2. Low-Fat Diet
Menopausal women should pay attention to limiting animal fats, as they often contain high levels of cholesterol, such as egg yolks and animal organs. It is best to consume vegetable oils such as corn oil, soybean oil, and peanut oil.
3. Moderate Protein Intake
During menopause, the function of the gonads in many women may decline, and other tissues and organs may also gradually deteriorate. Therefore, it is advisable to choose high-quality proteins such as milk, eggs, lean meat, fish, poultry, and soy products in the diet.
4. Limit Sugar Intake
Eating too much sugar can easily lead to obesity. At this time, it is recommended to consume complex carbohydrates such as starch and millet.
Recommended Foods for Menopause
1. Goji Berries
Goji berries are a commonly used traditional Chinese medicine for nourishing the liver and kidneys. People often brew goji berry tea to nourish the liver and kidneys. It is suitable for menopausal women who have liver and kidney deficiency, excess internal heat, dizziness, lower back pain, and weak legs.
2. Mulberries
Mulberries are beneficial for nourishing the liver and kidneys, relieving dizziness and lower back pain, reducing heat in the hands and feet, relieving restlessness and insomnia, and regulating menstrual disorders during menopause.
3. Lily Bulbs
Lily bulbs are a type of nourishing food that moistens the lungs, nourishes the deficiency, and calms the mind. They are particularly suitable for menopausal women who experience mental instability, restlessness, confusion, and insomnia.
4. Donkey-hide Gelatin
Donkey-hide gelatin can nourish yin and blood, strengthen the deficiency, and replenish the uterus and vital energy. Therefore, it is recommended for menopausal women who have insufficient yin and blood and experience a series of symptoms. It is even more suitable to mix donkey-hide gelatin with roasted and ground black sesame seeds and walnut meat and chew it after cooling.
Recommended Menopause Recipes
1. Mapo Tofu
Ingredients: 400g soft tofu, 120ml meat broth, ginger, garlic, starch, fermented black beans, chili flakes, Sichuan pepper flakes, yellow wine, salt, monosodium glutamate, soy sauce.
Method: Soak the tofu in hot water and place it on medium heat. Heat the oil until it is 60% hot, then stir-fry the minced meat. Add fermented black beans and stir-fry until fragrant. Add ginger and garlic and stir-fry. Add chili flakes and stir-fry until the oil turns red. Add meat broth, yellow wine, soy sauce, and salt, and bring to a boil. Then add tofu and simmer until it bubbles. Add monosodium glutamate and starch to thicken the sauce. Finally, add chopped green garlic and stir-fry until cooked.
Effect: Clears heat and detoxifies, invigorates the spleen and replenishes qi, nourishes the liver and kidneys, and moistens dryness. Suitable for menopausal women with poor appetite, fatigue, weakness, and irritability.
2. Braised Cabbage
Ingredients: 200g cabbage, 7 Sichuan peppercorns, 30g oil, salt, soy sauce, monosodium glutamate.
Method: Wash the cabbage and cut it into one-inch-sized thin slices. Heat the oil in a wok and fry the Sichuan peppercorns until black. Add the cabbage and stir-fry over high heat. Add salt, soy sauce, and monosodium glutamate, and stir-fry until well mixed. Serve on a plate.
Effect: Cabbage is sweet and slightly cold, and has the functions of clearing heat, promoting diuresis, and nourishing the stomach. Modern scientific research has proven that cabbage contains a large amount of minerals such as calcium, phosphorus, and iron. Suitable for menopausal women with osteoporosis.
Note:
These translations are provided for reference purposes only. It is recommended to consult a professional translator for an accurate translation.
