Due to autonomic nervous system dysfunction slowing down metabolism, menopausal women may still gain weight even with reduced calorie intake. Body changes can affect self-confidence and may become a source of unexplained irritability. Additionally, excessive fat deposition increases the burden on the heart and makes women more susceptible to diseases such as arteriosclerosis, coronary heart disease, and osteoporosis. Therefore, a diet low in calories, carbohydrates, fat, salt, and sugar should be chosen.
1. Reduce consumption of fatty meats and high-cholesterol foods such as roe, chicken skin, and duck skin to lower the risk of breast cancer. Ensure an adequate supply of high-quality protein from sources like milk, lean meat, fish, and soybeans. Soy products, in particular, offer a comprehensive range of nutrients, are high in high-quality protein, and are rich in calcium, phosphorus, iron, and various vitamins like B1, B2, and carotene.
2. Increase intake of vegetables, fruits, and root vegetables like potatoes and carrots to supplement vitamins, dietary fiber, inorganic salts, and water. Also, consume more foods rich in thiamine and niacin, such as whole grains, brown rice, and legumes.
3. Eating foods like kelp, seaweed, mushrooms, wood ear fungus, onions, and garlic can help lower blood lipids. Use vegetable oil for cooking and limit fried foods. Additionally, it is advisable to reduce salt intake, with a daily limit of no more than 10 grams being appropriate.