Many women have a lack of estrogen protection and insufficient exercise after menopause. Even if they don’t eat much, their weight will rise sharply, especially their abdominal fat increases, which makes them suffer from difficulties! It is recommended to master 5 dietary principles, which can help control weight and reduce the storage of internal fat.

1. Salad-reducing diet Stable blood sugar

Salad-reducing diet is not the same as low-salad-reducing diet. For the so-called Salad-reducing diet, you only need to reduce the staple food of each meal by about 15-30%, which is about taking one or two bites of food or noodles less.

Because the sugar in the body produces glucose eventually, the sensitivity of insulin will decrease as well as the effect of blood sugar induces is not as fast as it is when you are young. Therefore, through sequential sugar reduction diets, eating two fewer meals per meal is positively helpful to the overall fat and weight.

2. Low-fat protein quality and muscle replenishment

The most recommended bean products and fish beans for low-fat protein quality. Especially soy products, which are rich in protein and soy ketones, which can supplement muscle and estrogen that are prone to loss during menopause. Moreover, soy products are high-quality protein with zero sterol, which is especially suitable for middle-aged and elderly people to replace general protein.

It is recommended to choose fish with lower fat content, such as fish, squid, and squid. It is best to eat low-fat chicken brisket for livestock.

3. Taking good oil to treat brain-protecting eyes,

The supplementation of Omega-3 and Omega-9 fatty acids is very important for the remedy of oils and calcium. Especially Omega-3 fatty acids, which can also reduce the overall inflammation of the body, and also have benefits for brain neurodevelopment and visual health care. Common sources include various fish types, eat fish about three times a week, one palm size at a time; if you are vegetarian, you can drink about 10 kg of linseed oil or purple oil per meal to help replenish Omega-3 fatty acids.

As for Omega-9 fatty acids, they are found in olive oil, bitter tea oil, avocado oil and other oils. These three oils are just oils with higher smoke points. It is recommended that the dishes for three meals can be cooked with these three oils to help with the good oil collection.

4. The increase in vegetables is diverse.

The Ministry of Welfare recommends that five fruits and vegetables (three vegetables and two fruits) every day. In the case of reducing the staple food, you may also add additional feeding of one to two servings of vegetables, that is, four vegetables and two fruits or five vegetables and one fruit, to increase the stomach's foot feeling and make it less easy for us to grow.

It is recommended that every color of vegetables can be eaten, including green, yellow, orange, red, black, white, etc., so that the plants can be enriched with phytochemicals, which can also help the remedy of fat and sterol.

5. Use spices to help with the

spices can increase the human body's new charity. Therefore, most people will feel their bodies feel hot and sweating when eating pepper, chili and cinnamon. This is because these spices can help enhance the new human body's thanksgiving, and in the process of improving the thanksgiving, they can also help decompose fat. For example, black pepper (pepper stew), ginger yellow (ginger ginger), old ginger (home ginger), etc. can be added appropriately during cooking for three meals.

Responsible editor Ye Zicen