MENOPAUSE natural diets

MAIN FOOD FOR MENOPAUSE

BREAKFAST

Plant
Foods rich in complex carbohydrates (cereals and derivatives such as rice, pasta, bread and cereals, legumes and potatoes) should form the basis of food in a modest amount.

Fruit and vegetables
Raw vegetables are richer in vitamins, minerals and fiber, which helps maintain a good nutritional status and consume daily.

Quality of fat
Caring for the quality of fat is considered as important as quantity. To do this, it has to reduce animal fat (saturated fat) for their ability to raise blood cholesterol levels and the development of atherosclerosis. In return, enhance the consumption of oily fish weekly. Olive oil (preferably) and seed oils and nuts as a dietary supplement, are foods rich in unsaturated fat, with qualities to reduce plasma cholesterol levels.

Calcium
It is essential to the role of calcium in the prevention of postmenopausal osteoporosis. For this reason, it is advisable to take three servings of milk products, excellent source of calcium in order to preserve bone mass. Vitamin D, abundant in whole milk, butter, cream and eggs, is considered necessary to determine the calcium in bones.

Hydration
Any person to maintain proper hydration requires input from at least one and a half liters of fluid, and this amount is added the water that provide the food you eat. Choices are many, ranging from drinking water to teas, vegetable broths, fruit juices, etc..

Plan the daily meal
Irregular meals and let them spend too much time between cause hypoglycemia could be the cause of hot flashes. Therefore, total food distributed daily in 4 or 5 lighter meals is a good measure.


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BREAKFAST 1

1 orange juice natural

1 cup soy milk

4 crackers

BREAKFAST 2

1 piece of fruit

1 cup milk

2 loaves integrated with sweet jam / olive oil.

BREAKFAST 3

1 piece of fruit
2 loaves of rye toast with black plum jam.

EXCERPTS

§ Apple + Spinach + 1 tablespoon of Flax
§ Apple + Alfalfa + 1 tablespoon wheat germ
§ Carrot + Apple + 1 tablespoon of Flax
§ Grapes & Wheat Germ
§ Apple + beets + Flaxseed
§ beets + Pineapple + Wheat Germ
§ Carrot + Cucumber + Flaxseed

AVOCADO JUICE WITH MILK

Ingredients
1 large ripe avocado
½ liter of soy milk
Juice of one lemon
1 pinch salt
Preparation
It's a good recipe for menopause. Blend the avocado with lemon and salt. Add milk in squirts until it has the consistency you want.

LIQUEFIED PEACH, SOY MILK YOGURT

Ingredients
§ ½ cup soy milk
§ ½ cup yogurt
§ 1 Rate Pieces Peach
§ 1 tablespoon sesame Amaranth or
§ 1 tablespoon honey (optional)
Preparation
Thoroughly wash the peaches and remove the bone split them
Put in blender all ingredients
You can add ice cubes
Blend on high speed.
Pour your drink into a tall glass and enjoy.

LUNCH

DINNER

Lunch 1

§ 80grms pasta with vegetables
§ Chicken roast 130grs
§ 1 slice whole wheat bread.

LUNCH 2

§ A plate of paella with brown rice
§ 40grs squid
§ 1 slice whole wheat bread.

LUNCH 3

§ A plate of soya fries
§ Grilled fish with steamed vegetables
§ 1 pan integral.

LUNCH 4

§ A bowl of vegetable soup or seafood
§ 1 pan integral.

LUNCH 5

§ 1 cup of cauliflower with potatoes
§ 1 fillet of beef grilled.

SOY MILK CREAM

Preparation
Cream of potato with asparagus and spinach with grated almonds, smoothies with soy milk.

SALADS

Artichokes Avocado + Pepper + Onion + natural yogurt + mayonnaise + Extra Virgin Olive Oil & Tomatillo
Banana + Apple + Wheat Germ + + Honey Bee Royal Jelly + Pollen
Banana + Apple + Wheat Germ + nuts + honey.

LENTIL SOUP

Blend the tomato with salt, garlic, water and allow to boil after adding the sprouts lentils with coriander and parsley.

DINNER 1

§ 1 stick of granola with raisins.

DINNER 2

§ A piece of fruit
§ 2 slices fat cheese comprehensive.

DINNER 3

§ A glass of fruit juice
§ Comprehensive 2 biscuits with jam.

DINNER 4

§ A glass of soy milk
§ 2 loaves fresh grains.

DINNER 5

§ 1 glass of fruit juice
§ comprehensive 1pan cheese.

PORRIDGE

§ Chancaca Porridge + Pumpkin + Pumpkin Kernels

TORTILLA

§ Mushroom Omelette + Celery + Algae + Pepper + Onion + Tomato

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