- MENOPAUSE AND NUTRITION
The average age of entering menopause is around 45-55 years.
Daily nutrition and intake during this period. Even though the amount of calories does not change, fat deposits in the waist and abdominal areas increase as a result of the decrease in estrogen hormone. At the same time, the deficiency of this hormone causes an increase in cardiovascular diseases.
During menopause, the need for iron decreases and the need for calcium increases. Bone loss. calcium to prevent It is beneficial to consume rich foods such as milk, yoghurt, cheese and ayran more often. In this period, the biggest risk is osteoporosis (osteoporosis). Healthy nutrition and physical activity are important to improve the quality of life. To prevent weight gain and bone loss in menopause, both nutritional choices and changes are made. Lifestyle changes are required.
The amount of calcium required daily is 1000-1200 mg.
- Follow a diet low in saturated fat and cholesterol
- Consume vegetables, fruits, cereal products more frequently
- Reduce salt and salty foods
- Maintain your normal weight, pay importance to exercise
- Eat milk and dairy products every day. Consume
- Increase water and fluid intake.
Calcium content of some foods Foods Measurement Calcium (mg);
Fat milk 1 glass of water
238
Fat yoghurt 1 bowl
222
Feta cheese 1 matchbox
146
Kasdar cheese 1 matchbox
233
Hazelnuts 100g
209 Almonds 100g
234
Chickpeas 100g
150
Lentils 100g< br /> 79
Fish-sea bass 100g
20
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