Menopause slows down the metabolism and reduces the need for energy. So what should a woman over fifty take into account in her diet?
People over fifty should still get vitamins and minerals in the old way, but with even less energy.
– A decrease in estrogen increases the risk of cardiovascular disease, as it can increase bad cholesterol, i.e. LDL, and decrease the proportion of good cholesterol, HDL. Therefore, a woman over 50 should make sure that she gets enough good vegetable fats but only a little hard fat, explains the nutritionist Fairy tale Jyväkorpi.
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I train as a support to preserve muscles
Although the nutritional recommendations are the same regardless of gender, women’s energy needs are already lower than men’s.
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– On average, men’s body composition has about 30 percent more muscle than women, and muscle consumes more energy than fat.
During menopause, estrogen production decreases. As a result, muscle tissue also begins to decrease. If you don’t train the muscle more purposefully, the composition of the body will inevitably change in a fatter direction.
Protein is needed in the body especially for the regeneration of muscle tissue, good resistance and as a building material for hormones and enzymes.
It is therefore necessary everywhere in the body, from head to toe.
Facilitates weight management
In the change in metabolism brought by menopause, protein is a good partner that makes weight management easier. It can keep you full for a long time with a very small amount of energy, as long as you prefer low-fat sources.
When the meals of the day are filling enough from breakfast, by the evening you won’t be able to accumulate a hunger debt that would trigger almost irresistible cravings for sweet and fatty delicacies.
The body has to do a little more work in breaking down protein into energy, and it is not stored in the body quite as efficiently as fat and carbohydrates.
Excessive protein refueling is still not only pointless but also fattening.
Meat day only once a week
According to studies, red meat increases the risk of colon cancer and also death. So it’s not just about additives or fat in processed meat, such as sausages or cold cuts. That’s why cancer organizations and the WHO advise to keep eating red meat to a minimum or to avoid it completely.
Finnish nutritional recommendations recommend eating no more than 500 grams of red meat per week.
Instead of meat, you should prefer vegetable protein, such as soy, lentils, various beans and easy-to-use broad bean and oat-based preparations.
In addition to protein, nuts and seeds also provide good fat.
Where to get quality protein on your plate?
There are small amounts of protein in almost all food. However, it would be good to have a clear source of protein at every meal, including snacks.
With a meal according to the plate model, a quarter of the plate is a source of protein. It’s kind of a steak for a meal, though I prefer something other than red meat.
Good sources of protein are, for example, fish and other seafood, soy, beans, lentils, nuts and seeds, eggs, chicken and dairy products.
Whole grains also have a lot of protein.
Need more of the jar?
When you eat versatile, you don’t need protein supplements. However, if you are a goal-oriented muscle mass trainer, you can get a little extra power for muscle development from a protein-rich recovery drink drunk during or after training.
The same thing is also done by the meal eaten shortly after training.
Expert: Satu Jyväkorpi, nutritionist, and doctor of philosophy, University of Helsinki.
This article has appeared in Hyvä tervey magazine. As a subscriber, you can read all issues free of charge from the digilehdet.fi service
Source: Hyvä Terveys by www.hyvaterveys.fi.
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