At any age, a woman, it is important to eat right. But the most pressing question becomes power after 40 years. Despite the fact that these days are full of middle-aged women are more health and strength, in this age, there is a risk of some cardiovascular, gynecological and other diseases. After 40 years may appear depressed and depression, which are before the hormonal changes the body during menopause.
Why are added after 40 kilos
The rate of metabolism in women after forty years, gradually slowing down. Given that many of the fairer sex at that age greatly reduce physical activity, excess calories are not burned and accumulate in body fat. Accustomed to their normal diet, a woman a few years, can significantly add to the weight, if you do not reduce caloric intake and the amount of food. A good tool for weighing food portions and serve a la carte scales.
The body begins after 40 preparing for a radical restructuring of the hormone. It produces fewer female hormones and ovarian function fading partly takes over the adipose tissue. Therefore, weight gain is natural and expected. But do not be upset: weight control is difficult, but possible.
Strict diet - not your choice
It is not necessary after 40 years to resort to strict diets and great physical stress. Needless intense struggle for slim figure could hurt, because the body will not be able to somehow compensate for the lack of hormones. As a consequence, there may be symptoms of insomnia, irritability and depression. And the condition of the skin as a result of drastic weight loss will worsen: it droop, and there will be new wrinkles. In addition, a strict diet increases the risk of osteoporosis because their exposure disrupts the balance of calcium in the body. After the age of 40 years should not be so neglected state of their skeletal system, it is already undergoing a complex age-related changes.
Correct diet
It was at this age should carefully reconsider your diet and adjust it. From the refined foods should be abandoned in favor of the crude. White sugar, rice, flour products will not do you any good.
Completely abandon the carbohydrates can not. Useful whole grain cereals and bread, can reduce the level of harmful cholesterol in the blood vessels and reduce the risk of many diseases. Important benefits and bowel motility which weakens with age.
A good basis for food are vegetables. For women entering the menopause, is a diet with a predominance of fruit and vegetables, both fresh and steamed, boiled or stewed. In summer, take care that your freezer was filled with vegetables that help out in the winter. It should be added to the diet of legumes (beans, peas and lentils), because they contain antioxidants, so necessary for the health of blood vessels and prevention of cancer.
Useful in this period of life puree and juices of vegetables, which will help prepare the juicer or regular grater.
Meat consumption should be reduced, because an excess (especially fat) triggers blood vessel disease and gout. An excellent alternative is to fish. Marine grade than the protein-rich in omega-3.
From dairy products you can afford low-fat cottage cheese, yogurt, yogurt and some cheese to supplement the calcium in the body.
Remember a few simple rules:
• grow thin naturally, refuse undue experimentation with a variety of drugs for weight loss and strict diet;
• Eat little and often (4-5 times a day), small portions;
• as snacks replace the rolls and burgers fresh fruit, yogurt and nuts;
• Create a menu for the week and be careful with the purchase of the desired products);
• observe drinking regime - drink plenty of pure non-carbonated water. Minimize the use of alcohol.
Love yourself and be always healthy and beautiful!
Proper and healthy eating can be delicious
A healthy diet should be based on balanced plant foods. There is such a product, which would have included all the necessary material. The only exception is breast milk, which the child eats in the first year of life, it is easy to replace a child everything vital products.
Bread, pasta, various cereals and potatoes person needs each day. Scientists have proved that these products provide not only energy, but also have minerals and vitamins B and C.
With regard to these products, according to scientists at odds, with some claiming that these products strongly recover, while others claim that these products get better less than, for example, alcohol.
It is necessary to use several times a day more than 400 grams of fruit and vegetables, though quite different. In vegetables and fruit rich in iron, folic acid, minerals, from which the pressure is reduced, the risk of cardiovascular diseases.
Dairy products such as yogurt, yogurt or cheese should be eaten each day. Especially dairy products need children and women. If a person does not like dairy products, then they can be replaced with fish, greens.
Instead of fatty meat products better to eat peas, beans, lentils, fish, poultry, not fat, such as turkey or fatty meat can be beef. Sausages, sausages, pates purchased should not be eaten, and if much want to, you can make the most of the low-fat products.
The daily calorie fat can be used from 15 to 30%. To be food more healthy, you need to be steamed, baked, cook.
More healthy eating when it is desirable to reduce the consumption of sugar, and it is better to drink plain water, not sweet. Salt can use no more than 6 grams per day. The best salt - iodized.
Alcohol should not be consumed more than 20 grams per day.
Always at home need to keep products in which sufficient micronutrients. This olive oil, nuts, fish, avocados. These products are very good effect on the cardiovascular system.
But not enough to have healthy foods at home, you need to also know how to properly prepare and delicious. Here are some recipes to help the hostess, which is important to a healthy diet:
Meatballs with mushroom sauce and pumpkin puree:
Cooking will go 30 minutes. Makes 4 servings.
Chop half a kilo of pumpkin into small pieces and cook until tender. Drain and add the pepper and salt to taste 4 tbsp. tablespoons olive oil and mash with a fork, mixing these ingredients.
In a separate bowl, mix half a kilo of meat, half a cup onion, finely chopped greens, 2 egg whites, stir the meatballs and sculpt their approximately 15-16 pieces. out.
Fry meatballs in the pan, so they turned golden crust, sleeps 1 tbsp. fresh mushrooms, pour 1 tbsp. soup can of water, reduce the heat, cover the pan and simmer until cooked. Lay down on a plate of mashed pumpkin and pour the sauce with meatballs. Bon Appetit!
Rice with vegetables and chicken:
In a frying pan over medium heat, heat the oil and fry 2 cloves of garlic. Then add the chopped chicken pound until golden brown, then add 1 tbsp. brown rice and 1 tbsp. l. soy sauce, mix.
Then you need to pour into the same container 2 tbsp. chicken broth, salt and pepper to your taste, bring to a boil. Make a fire and let less then 20 minutes.
Then lay out the rice with fillets chopped red bell pepper 1 cup and 2 cups broccoli, cover and stew for another 5 minutes. Then mix everything. Before serving, sprinkle with chopped green onions. Bon Appetit!
Let all women are looking for their food, their diet and lead a healthy lifestyle.
How to become a vegetarian, and how to give up meat
Who can become a vegetarian, and who can not give up meat
Your success beauty, youth and health - in the food
What you look like, because depends what and how you eat. Learn the basics of the most fashionable food systems - and choose your own.
Nobody forces to follow it all my life, but a few months can become a vegetarian and to give up meat or eat separately.
Even believing that the meat - it is poison, do not rush to translate into vegetable soup and soy steaks with cereals whole family. After all, the benefit of such food is not all!
Drink as much as possible!
During the transition to the new system of power supply is important to avoid dehydration. Drink about 1 day, 5-2 liters of liquid! On the desktop, always keep a bottle of mineral water. Drink a half hour before and after 40 min. after meal.
It should become a vegetarian and to give up meat
• For people with chronic diseases (irritable bowel syndrome, atherosclerosis, constipation, liver problems) vegetarianism - a real panacea. After all, the digestive tract is working with a much smaller load.
• menopausal women just need to go for meals without meat. Phytoestrogens,
contained in legumes (especially in soybean) help transfer menopause easier.
• Women of reproductive age from time to time not to eat meat useful. But without fanaticism! For normal operation of the body need copper, zinc, selenium, the sources of which - the food of animal origin. You also need to make up for iron deficiency because of monthly blood loss.
• In adulthood, the food is absorbed worse, so it's good to give up red meat, leaving the menu poultry and fish.
• Children and adolescents can not abandon animal products (except for red meat): protein -
Building material for the cells, and the cholesterol needs nervous system (without it may deteriorate
intellectual activity).
• Pregnant and lactating vegetarian can harm the intellectual development of the baby, because he does not receive vitamin B12, contained mainly in animal foods.
Meat - heavy foods containing a lot of cholesterol. From time to time, eliminating it from the menu, you heals the body and take care of their beauty.
1. prepare the body for the transition to a new diet, so it is not called a strike. Arrange yourself a few days of discharge - vegetable, fruit and kefir.
2. In the first week only give up red meat (pork, lamb, beef and by-products, pates, sausages) and broths. You can, eat fish, poultry, eggs and dairy products. You do not have to give up meat entirely.
3. Keep it up! You will be surprised, but you do not want to roast beef and smoked sausages. Now exclusively a bird. Eat vegetables, cereals, fish, dairy products, legumes, nuts, dried fruit. In principle, this can stop. Fish, eggs and dairy products are not necessarily preclude that even eating them, you do not reduce the effectiveness of the diet.
4. Do not set a goal to give up the steaks and sausages all - when really want to afford a little piece. If you decide that vegetarianism - not for you, and will remain in the ranks of diehard carnivores, no one bothers you, but from time to time to "sit" for fruits and vegetables.
5. Follow the menu. The diet is no more meat, but your body still needs the vitamins and minerals contained in it. Do not forget about the products that are rich in protein and iron (beans, nuts), calcium (dairy products, asparagus, raisins, eggs), zinc (buckwheat, corn, seafood), vitamin B12 (soy cheese, meat, steaks).
6. A variety of dishes. Buy a cookbook with vegetarian recipes. Do stew with vegetables and mushrooms, prepare bean pies, stuffed vegetables, cheese pizza, casseroles.
7. Teach the science of combining spices if taste buds will be annoyed (salty, sour, sweet, spicy food), you will be able to become a vegetarian and to give up meat painless. And make sure to eat became tastier than before the diet!
