Mihaela Bilic has written on her website, a series of essential rules for menopause.
1 Pay attention to your caloric intake. The caloric intake for a young woman, in full activity, is 1800-2000 horse / day. Due to the slowing down of metabolism, at menopause 1600 horse / day should be sufficient, sometimes even less, if over time you have often used weight loss treatments.
Repeated diets drop your caloric expenditure, so your already impaired metabolism will subside at menopause.
2 Choose dietary options. You don't have to give up your favorite food, but "save" as much as you can in the sugar and fat chapter: fruit tart instead of chocolate cake, baked potatoes instead of fried potatoes, mussels instead of onions, 40% butter fat instead of 80% etc.
Any calorie counts, and your "budget" is quite small, don't spend it on anything.
3 Reduce animal fat. To avoid rising cholesterol and triglycerides in the blood, try using vegetable oils and these with high fatigue (any type of fat has 9 cal / g). Give up sausages, chops, breaded meat, cheese and forget about the pastry. Avoid grilling as a way to cook and prefer grilling, oven or boiling.
4 Replace fish with meat as often as possible. Fish is a diet food by definition, and fatty fish contains omega-3 unsaturated fatty acids with cardiovascular protective role and HDL growth, the "good" fraction of cholesterol.
Regardless of how fat it is, fish is calorically similar to meat, so don't be afraid you may over-eat if you eat salmon, tuna, mackerel, herring, sardines very often.
5 Choose "weak" dairy products. Milk and dairy products are the best source of calcium, provided they are skimmed to be consumed in substantial quantities.
The calcium in milk is already accompanied by vitamin D which promotes absorption, but also fixes it in the bones.
Prefer milk, yogurt, fresh cheese (including ricotta and mozzarella) and avoid fermented cheeses and cheese – they do not contain more calcium, but only a lot of fat. The exception is parmesan, which has a calcium concentration 7 times higher than milk and which should be used as a spice, not food.
6 Eat vegetables at your discretion. Rich in vitamins, minerals, water, fiber and low in calories, vegetables contain beneficial plant substances called phytonutrients, with action similar to human estrogen hormones. They maintain the softness and elasticity of the skin, arterial walls and joints, protect blood vessels against oxidation and reduce the risk of cardiovascular disease.
Canned sardines consumed with all the bones is an excellent source of calcium, already naturally associated with vitamin D.
Red beet, wholemeal bread and bakery products containing yeast are rich in folic acid, a B-group vitamin that reduces heart risk.
Consume daily any kind of vegetables, regardless of color (green, red, orange, yellow) and do not forget about garlic, which lowers blood cholesterol through its sulfur compounds.
7 Pay attention to sugar. Adopt a diet rich in slow carbohydrates (bread, pasta, rice, buttermilk, beans, peas) that are gradually absorbed in the blood, maintain a constant blood sugar and prevent the craving for sweets. Sugar and sweets contain "empty" calories, which are rapidly deposited as fat deposits and have a secondary effect of increasing blood cholesterol levels.
8 "Abuse" of antioxidant vitamins. Vitamins A, C and E have the effect of neutralizing free radicals, prevent aging and maintain skin supple. Vitamin C is found in citrus fruits, berries, kiwifruit, but also in green leafy vegetables, peppers, potatoes. Vitamin E is present in avocado, oily fruits (nuts, nuts), seeds and vegetable oils.
You can also use nutritional supplements: 1g / day vitamin C on a regular basis and 800 U.I. / day vitamin E in cures of 1 to 3 months.
9 Limit yourself to one glass of alcohol. Alcohol increases blood cholesterol and the risk of cardiovascular disease, osteoporosis or breast cancer. Alcohol contains many calories (7cal / g) and favors the synthesis of deposit fats leading to the accumulation of excess kilos, especially in the abdomen. Continuation on mihaelabilic.ro.