1 Fiți atente la aportul caloric. Aportul caloric pentru o femeie tânără, în plină activitate, este de 1800-2000 cal/zi. Din cauza încetinirii metabolismului, la menopauză 1600 cal/zi ar trebui să vă fie suficiente, uneori chiar mai puțin, dacă pe parcursul timpului ați apelat des la cure de slăbire.

Dietele repetate prăbușesc cheltuielile calorice, așa că metabolismul vostru, deja afectat, se va lenevi de tot la menopauză.

2 Alegeți variantele dietetice. Nu trebuie să renunțați la mâncarea voastră preferată, dar „economisiți“ cât puteți la capitolul zahăr și grăsimi: tartă cu fructe în loc de tort de ciocolată, cartofi la cuptor în loc de cartofi prăjiți, mușchi în loc de ceafă, unt cu 40% grăsime în loc de 80% etc.

Orice calorie contează, iar „bugetul“ vostru e destul de mic, nu-l cheltuiți pe orice.

3 Diminuați grăsimile animale. Pentru a evita creșterea colesterolului și a trigliceridelor din sânge încercați să folosiți uleiurile vegetale și acestea cu mare zgârcenie (orice tip de grăsime are 9 cal/g). Renunțați la mezeluri, tocături, carne împănată, cașcaval și uitați definitiv de produsele de patiserie. Evitați prăjeala ca mod de a găti și preferați grătarul, cuptorul sau fierberea înăbușită.

4 Înlocuiți cât mai des carnea cu peștele. Peștele este un aliment dietetic prin definiție, iar peștele gras conține acizi grași nesaturați omega-3 cu rol protector cardiovascular și de creștere a HDL-ului, fracțiunea „bună“ din colesterol.

Indiferent cât ar fi de gras, peștele este similar din punct de vedere caloric cu carnea, așa că nu vă temeți că ați putea depăși rația zilnică dacă mâncați foarte des somon, ton, macrou, hering, sardine.

Mihael-Bilic-lapte-menopauza5 Alegeți produsele lactate „slabe“. Laptele și produsele lactate sunt cea mai bună sursă de calciu, cu condiția să fie degresate pentru a putea fi consumate în cantități substanțiale.

Calciul din lapte este deja însoțit de vitamina D care favorizează absorbția, dar și fixarea lui în oase.

Preferați laptele, iaurtul, brânza proaspătă (inclusiv ricotta și mozzarella) și evitați brânzeturile fermentate și cașcavalul – nu conțin o cantitate mai mare de calciu, ci doar multă grăsime. Excepție face parmezanul care are o concentrație în calciu de 7 ori mai mare decât laptele și care trebuie folosit pe post de condiment, nu de aliment.

6 Consumați legume la discreție. Bogate în vitamine, minerale, apă, fibre și sărace în calorii, legumele conțin substanțe vegetale benefice numite fitonutrienți, cu acțiune similară hormonilor estrogeni umani. Aceștia mențin suplețea și elasticitatea pielii, pereților arteriali și articulațiilor, protejează vconasele sangvine împotriva oxidării și reduc riscul de boli cardiovasculare.

Conserva de sardine consumată cu tot cu oase este o excelentă sursă de calciu, asociat deja în mod natural cu vitamina D.

Sfecla roșie, pâinea integrală și produsele de panificație care conțin drojdie de bere sunt bogate în acid folic, vitamină din grupul B care reduce riscul cardiac.

Consumați zilnic orice tip de legume, indiferent de culoare (verde, roșie, portocalie, galbenă) și nu uitați de usturoi, care prin compușii săi sulfurați scade colesterolul din sânge.

7 Fiți atente la zahăr. Adoptați o alimentație bogată în glucide lente (pâine, paste, orez, mămăligă, fasole, mazăre) care se absorb treptat în sânge, mențin glicemia constantă și previn pofta de dulciuri. Zahărul și dulciurile conțin calorii „goale“, care se depun rapid sub formă de depozite de grăsime și au ca efect secundar creșterea nivelului de colesterol din sânge.

8 „Abuzați“ de vitaminele antioxidante. Vitaminele A, C și E au ca efect neutralizarea radicalilor liberi, previn îmbătrânirea și mențin suplețea pielii. Vitamina C se găsește în citrice, fructe de pădure, kiwi, dar și în legume cu frunze verzi, ardei gras, cartofi. Vitamina E este prezentă în avocado, fructe oleaginoase (alune, nuci), semințe și uleiuri vegetale.

Puteți apela și la suplimentele nutritive: 1g/zi vitamina C în mod regulat și 800 U.I. /zi vitamina E în cure de 1- 3 luni.

9 Limitați-vă la un singur pahar de alcool. Alcoolul crește colesterolul sangvin și riscul de boli cardiovasculare, osteoporoză sau cancer de sân. Alcoolul conține multe calorii (7cal/g) și favorizează sinteza de grăsimi de depozit ducând la acumularea kilogramelor în exces, mai ales la nivelul abdomenului.

Vinul consumat în cantitate moderată (1 pahar/zi) are efect protector coronarian și previne ateroscleroza prin conținutul său de polifenoli, substanțe cu acțiune antiinflamatorie și anticoagulantă. Alcoolul este și un excelent anxiolitic, determină relaxare și chiar o ușoară stare de euforie.

10 Beți multă apă și nu de orice fel. Consumul de apă vă poate ajuta în prevenirea osteoporozei pentru că apa bogată în minerale este inevitabil bogată și în calciu. Citiți etichetele și alegeți ape cu reziduu fix mai mare de 500 mg/litru și conținut de calciu cuprins între 120-400 mg/ litru.

Evitați băuturile răcoritoare carbogazoase, conțin mulți fosfați care împiedică, fixarea calciului în oase.

Vitamina E blochează degradarea progesteronului, hormon sexual afectat negativ de menopauză. Suplimentele de vitamina E sunt obligatorii pentru femeile care nu folosesc terapia de substituție hormonală.

Calciu – magneziu – vitamina D, secretul împotriva osteoporozei

O dietă bogată în produse care conțin calciu nu este suficientă după menopauză. Pentru creșterea absorbției intestinale calciul are nevoie de vitamina D, produsă în piele sub acțiunea razelor ultraviolete sau adusă din produse precum ficatul sau oul. Pentru fixare calciul trebuie asociat cu magneziul, prezent în fructele oleaginoase și în cerealele integrale.

Semințe de in contra bufeurilor

Consumate zilnic, 1-2 ligurițe grăunțe de in furnizează acizi grași omega-3 cu rol protector cardiovascular, estrogeni de origine vegetală (fitoestrogeni) și lignine care, se pare, reduc bufeurile de căldură.

Soia – alimentul „minune“ al menopa uzei

Produsele pe bază de soia conțin estrogeni vegetali și izoflavonoide care protejează împotriva maladiilor cardiace și osteoporozei, scad colesterolul din sânge și calmează bufeurile.

Fluctuațiile nivelului de hormoni estrogeni generează o gamă foarte variată de simptome: schimbări de dispoziție, bufeuri de căldură, dureri de cap, anxietate, iritabilitate, insomnie, dificultăți de concentrare, transpirații nocturne, uscăciune vaginală, pierderea interesului pentru actul sexual, raporturi sexuale dureroase, surplus ponderal. Intensitatea acestor manifestări este variabilă, de la nesemnificative până la extrem de severe, cu afectarea vieții familiale și sociale.

Exercițiul fizic regulat (30 minute de 3-4 ori /săptămână) practicat după menopauză ajută atăt la slăbit cât și la menținerea siluetei, ameliorează bufeurile de căldură și schimbările de dispoziție, menține densitatea osoasă și contribuie la starea de bine în general.

Un stil de viață echilibrat, cu obiceiuri alimentare sănătoase, exerciții fizice și fitoterapie poate atenua intensitatea simptomelor din menopauză și poate împiedica apariția bolilor cronice.

Chiar dacă a mânca sănătos nu este la fel de simplu cu a lua o pilulă, este suficient să respectați câteva reguli de bun-simț: consumați multe cereale integrale, fructe și legume, eliminați grăsimile (mai ales pe cele de origine animală), renunțați la zahăr și la alcool și învățați să faceți mișcare. Aportul crescut de fibre, vitamine, minerale, fitoestrogeni și bioflavonoide este important atât pentru diminuarea efectelor neplăcute ale menopauzei, cât și pentru sănătatea voastră pe termen lung.

Datorită schimbărilor multiple care au loc în corp, putem descrie menopauza ca pe o experiență unică și specială din existența femeii, care presupune obiceiuri noi și un stil de viață sănătos – un fel de a do ua tin erețe, cu condi ția să știți să o trăiți.

 

*Material extras din cartea “Sănătatea are gust”, Dr. Mihaela Bilic, pag. 42-44

 

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