Women in their forties should eat 4 more foods

　　Women in their forties should eat four more foods

　　1. Oatmeal

　　A British study shows that eating a breakfast rich in fiber and carbohydrates female exercise They burned twice as much fat as women who ate more refined foods (foods low in fiber). Lisa Dorfman, associate professor at the University of Miami, said refined carbs suppress insulin levels and limit the body's ability to convert fat into nutrients. Therefore, eating more cereals with crude fiber can achieve the purpose of maintaining body shape.

　　2. Deep sea fish

　　It provides a large amount of vitamin D (vitamin food) and calcium, a nutritional combination that people need as they age. Researchers at Kaiser Permanente Medical Group in the United States followed more than 36,000 women aged 50-79 for 7 years and found that women who took calcium (calcium food) and vitamin D supplements after menopause gained less weight than those who took a placebo.

　　Other studies show that without enough vitamin D, a person's ability to control appetite is diminished. Therefore, eating more fatty fish such as salmon, tuna, and sardines is a good choice.

　　3. Walnuts

　　Instead of eating French fries, enjoy a bag of nuts. Walnuts are rich in omega-3 fatty acids, which help people feel full for a longer period of time.

　　Australian researchers spent a year analyzing diabetic patients who ate low-fat foods and found that people who ate 8-10 walnuts a day lost more weight and body fat. At the same time, these people had lowered insulin levels, which helps control stored fat.

　　4. Flaxseed

　　Rich in fiber and good fats that help stabilize blood sugar (glycemic foods). Studies show that flax can help reduce symptoms of hormone instability because it is rich in phytoestrogens. Flax seeds are easier to digest (digestive food). Sprinkle them over cereal (cereal), soup or salad for a nutritional boost healthy (health food) gourmet food.

　　Further reading:

　　Middle-aged women: rounded diet

　　In order to maintain physical and mental health and maintain strong energy and physical strength, middle-aged women must first abide by the principle of rounded diet. Middle-aged women can maintain their health through daily diet and health care, and provide special nutrition to meet the special needs of menopause.

　　After the age of 45, the secretion of estrogen in the body begins to decrease, which may accelerate bone loss, and the gradual failure of visceral functions is also related to the decrease in estrogen. In addition, long-term lack of exercise, excessive accumulation of stress, and imbalanced nutrition not only affect physical health, but are also closely related to the decrease in estrogen secretion.

　　In addition to consulting professional doctors for these symptoms that naturally occur due to aging, you can also maintain your health through daily diet and health care, and use special nutrition to truly meet the special needs of women over 45 who are about to enter menopause.

　　The so-called rounded dietary principles:

　　Four means to get rid of too much fat, cholesterol, salt and alcohol; and five means to take in an appropriate amount of plant-based protein, such as soy protein; an appropriate amount of foods rich in beta-carotene, vitamins C and E; an appropriate amount of calcium-rich foods, such as milk; intake of more fiber-rich foods; drink more water every day, about 7 to 8 cups, that is, no less than 1500 ml of good water.

　　Protein and fat intake should account for 12-15% and less than 30% of total daily calories. It is recommended that the daily intake of cholesterol should be below 400 mg (for example, no more than 2 eggs per day) and the daily sodium intake should be below 3,200 mg (about 8 to 10 grams of table salt) or less.

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