{"id":2178,"date":"2020-02-28T16:07:50","date_gmt":"2020-02-28T16:07:50","guid":{"rendered":"https:\/\/www.hancockhealth.org\/?p=2178"},"modified":"2020-02-28T16:07:50","modified_gmt":"2020-02-28T16:07:50","slug":"nutrition-is-key-for-a-better-menopause-2","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/fr\/2020\/02\/nutrition-is-key-for-a-better-menopause-2\/","title":{"rendered":"La nutrition est la cl\u00e9 d\u2019une meilleure m\u00e9nopause"},"content":{"rendered":"
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\n Sant\u00e9 possible<\/a> <\/div>\n\n

La nutrition est la cl\u00e9 d\u2019une meilleure m\u00e9nopause<\/h1>\n\n
\n\n 28 f\u00e9vrier 2020<\/span>\n\n
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Si vous avez perdu votre voiture dans un parking, chang\u00e9 de v\u00eatements au milieu de la nuit et commenc\u00e9 \u00e0 transporter un ventilateur portatif aliment\u00e9 par batterie dans votre sac \u00e0 main, il y a de fortes chances que vous ressentiez les sympt\u00f4mes classiques de la m\u00e9nopause. En plus des oublis, des sueurs nocturnes et des bouff\u00e9es de chaleur, les femmes subissent souvent une prise de poids qui semble impossible \u00e0 perdre.<\/p>\n<\/div>

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Parce que vous savez, la m\u00e9nopause n\u2019est pas assez amusante sans prendre 20 kilos.<\/p>\n<\/div>

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Et m\u00eame si vous \u00eates tent\u00e9 de dire : \u00ab Fo-gettah-bout-it, laissez tomber les chips et ce chocolat \u00bb, les experts en m\u00e9decine traditionnelle et alternative s'accordent sur le fait que maintenir une alimentation saine et m\u00eame exp\u00e9rimenter diff\u00e9rents aliments peut apporter un certain soulagement. sympt\u00f4mes.<\/p>\n<\/div>

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La prise de poids est attribu\u00e9e \u00e0 la diminution des \u0153strog\u00e8nes qui se produit pendant la m\u00e9nopause ainsi qu'\u00e0 un sous-produit du processus de vieillissement en g\u00e9n\u00e9ral, car notre masse maigre diminue d'environ 1% chaque ann\u00e9e si nous sommes inactifs. Certains chercheurs en m\u00e9decine pensent que les changements au niveau cellulaire am\u00e8nent les femmes m\u00e9nopaus\u00e9es \u00e0 stocker plus de graisse avec une capacit\u00e9 r\u00e9duite \u00e0 br\u00fbler les graisses.<\/p>\n<\/div>

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Fait en bref<\/h2>\n <\/div>\n\n\n
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Sortie cauchemardesque d'une femme m\u00e9nopaus\u00e9e : H\u00e9, on se retrouve pour un verre au restaurant tha\u00eflandais\u2026<\/p>\n <\/div>\n\n <\/div>\n <\/div>\n<\/section>\n\n

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Alors, que pouvez-vous faire \u00e0 ce sujet ? Un large \u00e9ventail d\u2019activit\u00e9s physiques est utile \u2013 des exercices de musculation aux exercices de renforcement de la flexibilit\u00e9 comme le yoga et le Tai Chi. Il est certain qu\u2019une alimentation \u00e9quilibr\u00e9e est toujours une option saine ; \u00e0 la m\u00e9nopause, c'est encore plus important. Et certaines des directives alimentaires que vous avez suivies tout au long de votre vie changent. Les experts s\u2019accordent \u00e0 dire qu\u2019\u00e0 ce stade de votre vie, vous avez besoin de\u00a0:<\/p>\n<\/div>

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  • Le calcium (au moins 1 200 milligrammes par jour), le fer (passe de 18 \u00e0 8 milligrammes par jour) et les fibres (environ 21 grammes par jour) sont essentiels. Ne vous sentez pas oblig\u00e9 de vous pr\u00e9cipiter imm\u00e9diatement vers l\u2019all\u00e9e des suppl\u00e9ments de la pharmacie. Ces portions quotidiennes sont facilement obtenues en mangeant sainement. (Malheureusement, les chips et le chocolat contiennent tr\u00e8s FAIBLEMENT ces nutriments.)<\/li>
  • Les m\u00e9decins recommandent plus de nutriments et moins de calories, les fruits et l\u00e9gumes sont donc une source incontournable ! 1 \u00bd tasse de fruits et 2 tasses de l\u00e9gumes par jour\u2026 de pr\u00e9f\u00e9rence sans vinaigrettes ni trempettes riches en sodium et en gras. Essayez plut\u00f4t un filet de jus de citron, un filet d\u2019huile d\u2019olive et une pinc\u00e9e de sel sur les l\u00e9gumes. Le yaourt grec nature est un excellent substitut, mais v\u00e9rifiez l'\u00e9tiquette pour conna\u00eetre les niveaux de sodium et de sucre.<\/li>
  • Les prot\u00e9ines ne sont pas mauvaises. Je le r\u00e9p\u00e8te, les prot\u00e9ines ne sont pas mauvaises. Viandes et fruits de mer maigres, noix, produits laitiers\u2026 tout le carburant n\u00e9cessaire \u00e0 votre corps. Une portion raisonnable de viande doit avoir \u00e0 peu pr\u00e8s la taille d\u2019un jeu de cartes. Les di\u00e9t\u00e9tistes sugg\u00e8rent que les prot\u00e9ines devraient \u00eatre incluses dans chaque repas et les femmes m\u00e9nopaus\u00e9es feraient bien de faire du petit-d\u00e9jeuner leur repas le plus important.<\/li>
  • Bois-le. Vous lirez \u00ab huit verres par jour \u00bb\u2026 ce ne sont pas des tasses Dixie. Certains experts en alimentation disent de prendre votre poids, de le diviser en deux et de boire autant d'onces par jour. (C'est juste une autre incitation \u00e0 perdre du poids\u2026)<\/li>
  • Limitez le cholest\u00e9rol \u00e0 300 milligrammes ou moins par jour\u00a0; les graisses devraient fournir moins de 30% de vos calories quotidiennes (et les graisses satur\u00e9es moins de 7%).<\/li>
  • Les aliments contenant des isoflavones comme le tofu et le lait de soja peuvent aider \u00e0 soulager les sueurs nocturnes et les bouff\u00e9es de chaleur.<\/li><\/ul>\n<\/div>
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    Les aliments \u00e9pic\u00e9s, l\u2019alcool et la caf\u00e9ine figurent souvent sur la liste \u00ab \u00e0 \u00e9viter \u00bb, car ils sont connus pour d\u00e9clencher des bouff\u00e9es de chaleur. (Sortie cauchemardesque de la femme m\u00e9nopaus\u00e9e : H\u00e9, on se retrouve pour un verre au restaurant tha\u00eflandais\u2026)<\/p>\n<\/div>

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    La meilleure chose que vous puissiez faire est de vous renseigner sur les diff\u00e9rents besoins nutritionnels de votre corps tout au long des diff\u00e9rentes \u00e9tapes de la vie. Les besoins alimentaires que vous aviez \u00e0 20 ans sont sensiblement diff\u00e9rents de ceux que vous aviez \u00e0 70 ans. Pr\u00e9parez-vous de mani\u00e8re proactive aux changements qu'apportera la m\u00e9nopause, et vous serez une femme en meilleure sant\u00e9 gr\u00e2ce \u00e0 cela\u00a0!<\/p>\n<\/div>

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    If you\u2019ve lost your car in a parking lot, changed clothes in the middle of the night and begun to carry a battery powered hand fan in your purse, chances are you are experiencing the classic symptoms of menopause.<\/p>","protected":false},"author":6,"featured_media":2181,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_tec_requires_first_save":true,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"_tribe_blocks_recurrence_rules":"","_tribe_blocks_recurrence_description":"","_tribe_blocks_recurrence_exclusions":"","footnotes":""},"categories":[387],"tags":[410,388,390,196,483,455,106],"service":[],"class_list":["post-2178","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-possible","tag-dynamo","tag-enthusiast","tag-health-wellness","tag-menopause","tag-nutrition","tag-reproductive-health","tag-womens-health"],"acf":{"featured_image":null,"page_title":"","sub_header":"","display_overlay":false},"yoast_head":"\nNutrition is Key for a Better Menopause - 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