La menopausa è un momento delicato della vita della donna. Le ovaie smettono di funzionare, la donna perde completamente la sua fertilità e c’è un calo degli estrogeni. Di norma avviene tra i 45 e i 55 anni e si diagnostica dopo un anno di assenza del ciclo. Queste modificazioni portano con sé una serie di problematiche, legate alla salute delle ossa e al sovrappeso. È quindi molto importante fare attenzione alla dieta.
L’insorgenza della menopausa è il momento in cui donne in lieve sovrappeso vanno incontro ad ulteriore aumento di peso, spesso sfociando in obesità conclamata. Che cosa bisogna quindi mangiare? Considerando che in questa fase è più facile assorbire gli zuccheri, diventa importante saper ridurre l’indice glicemico . Consumate quindi prodotti integrali o semi-integrali.
Inoltre, è importante fare attenzione alle porzioni, aggiungendo al primo piatto sempre molta verdura e una minima quota di proteine magre (pesce, pollo, legumi, tofu…). Quali verdure scegliere? Crucifere (broccoli, cavolo, cavolfiore, verza, cavolini di Bruxelles), poiché contengono sulforafano (composto antitumorale, molto attivo nella prevenzione dei tumori intestinali) e sono ricchi di vitamina C, acido folico, fibre e potassio.
Sono importanti poi i prodotti ricchi di antiossidanti, come i frutti di bosco e i mirtilli, che aiutano a ripristinare il corretto funzionamento del microcircolo, diventando preziosi alleati di chi soffre di capillari fragili, couperose e vene varicose. Ottima anche la melagrana, che contiene vitamina A, vitamina C, vitamina E e vitamine del gruppo B. Non dimenticate di bere una tazza di tè verde,
E per le ossa? Ovviamente latticini e i suoi derivati. Il calcio però si può trovare anche altrove. Per esempio: nell’acqua del rubinetto, nelle verdure a foglia verde, nei semi oleosi. In particolar modo, i semi di sesamo sono una vera e propria “bomba” salutare di calcio.
Photo Credits | Shutterstock / marilyn barbone
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