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1. Phụ nữ mãn kinh dễ bị tăng cân

Khi chúng ta già đi, khối lượng cơ giảm và quá trình trao đổi chất chậm lại, điều đó có nghĩa bạn không cần nhiều calo như khi còn trẻ. Đó là lý do tại sao phụ nữ thường tăng cân trong những năm mãn kinh.

Ngoài nguyên nhân do quá trình lão hóa tự nhiên của cơ thể, tăng cân trong thời kỳ mãn kinh còn có nhiều yếu tố khác như: thay đổi nội tiết, thay đổi tâm lý, lối sống… cũng có thể thúc đẩy tăng cân.

Các nghiên cứu đã phát hiện ra rằng, những thay đổi nội tiết tố xảy ra trong thời kỳ mãn kinh có liên quan đến sự gia tăng chất béo trong cơ thể. Khi kinh nguyệt kết thúc, lượng estrogen tiết ra cũng giảm đi khiến cho chất béo và các loại đường trong cơ thể không được phân giải bình thường cũng là yếu tố khiến cân nặng khó kiểm soát.

Tăng cân ở tuổi mãn kinh cũng có liên quan đến lối sống, tâm trạng. Phụ nữ mãn kinh dễ bị rối loạn tâm trạng và rối loạn giấc ngủ. Điều này khiến họ luôn cảm thấy mệt mỏi, bức xúc hoặc thờ ơ với các hoạt động bên ngoài, đặc biệt là các hoạt động thể chất dẫn đến tăng cân…

5 loại thực phẩm giúp kiểm soát cân nặng ở phụ nữ tuổi mãn kinh - Ảnh 2.

Phụ nữ dễ bị tăng cân khi đến tuổi mãn kinh.

2. Cách duy trì cân nặng phù hợp trong giai đoạn mãn kinh

Để giảm cân hoặc ngăn ngừa tăng cân trong thời kỳ mãn kinh, các chuyên gia khuyên chị em phụ nữ cần tích cực vận động và có một chế độ ăn uống khoa học, lành mạnh.

Tập thể dục thường xuyên không chỉ giúp ngăn ngừa tăng cân mà còn giúp cải thiện một số triệu chứng khó chịu của thời kỳ mãn kinh như bốc hỏa và các vấn đề về tâm trạng. Tùy tình trạng sức khỏe và điều kiện sinh hoạt, chị em có thể lựa chọn những bài tập phù hợp như: đi bộ, chạy chậm, yoga, cầu lông, bơi lội, khiêu vũ…

Đặc biệt, điều chỉnh chế độ dinh dưỡng là biện pháp rất quan trọng giúp giảm cân hoặc duy trì cân nặng phù hợp khi phụ nữ bước vào giai đoạn mãn kinh. Theo BS. Trần Thị Bích Nga, nguyên giảng viên chuyên khoa Dinh dưỡng, Đại học Y Hà Nội, phụ nữ mãn kinh cần lưu ý chế độ ăn uống phù hợp, bổ sung thực phẩm giàu canxi, chất xơ, vitamin và chất khoáng; hạn chế thực phẩm nhiều chứa chất béo, muối, đường…

Cách tốt nhất là thực hiện một chế độ ăn đủ chất, cân bằng. Nên ưu tiên các thực phẩm lành mạnh tốt cho sức khỏe như: protein nạc, trái cây, rau xanh, chất béo lành mạnh, ngũ cốc nguyên hạt…

Những thực phẩm này không chỉ cung cấp đủ chất dinh dưỡng cho cơ thể mà sẽ giảm lượng carbs tinh chế, muối, đường và chất béo không lành mạnh, cắt giảm được lượng calo hàng ngày, giúp duy trì cân nặng hoặc giảm cân nếu trước đó có tăng cân, béo phì do ăn uống không khoa học.

3. Một số thực phẩm tốt cho cân nặng ở phụ nữ mãn kinh

3.1. Rau quả tươi

Rau xanh và trái cây tươi là nguồn cung cấp vitamin và khoáng chất rất cần thiết cho phụ nữ mãn kinh. Ngoài ra, nó còn là nguồn cung cấp chất xơ, chất chống oxy hóa giúp ngăn ngừa lão hóa, hỗ trợ kiểm soát lượng đường trong máu, hỗ trợ giảm nguy cơ mắc bệnh tim mạch, là những vấn đề sức khỏe dễ xảy ra trong giai đoạn mãn kinh.

Ăn nhiều trái cây và rau quả có thể giúp bạn duy trì cân nặng hợp lý vì chúng có ít calo và chất béo tự nhiên. Nên ăn các loại trái cây và rau quả có nhiều màu sắc vì chúng có chứa sự kết hợp khác nhau của các chất dinh dưỡng quan trọng cơ thể chúng ta cần để duy trì sức khỏe.

5 loại thực phẩm giúp kiểm soát cân nặng ở phụ nữ tuổi mãn kinh - Ảnh 3.

Ăn nhiều trái cây và rau quả có thể giúp bạn duy trì cân nặng hợp lý.

3.2. Ngũ cốc nguyên hạt

Chọn ngũ cốc nguyên hạt trong danh sách thực phẩm cần thiết là một lựa chọn khôn ngoan cho sức khỏe và cân nặng của phụ nữ tuổi mãn kinh.

Ngũ cốc nguyên hạt cung cấp một lượng vitamin, khoáng chất, chất xơ, chất chống oxy hóa và chất dinh dưỡng thực vật, đồng thời rất giàu carbohydrate, nguồn cung cấp nhiên liệu chính cho cơ thể.

Một số loại ngũ cốc nguyên hạt phổ biến tốt cho sức khoẻ bao gồm: gạo lứt, yến mạch, Quinoa (một loại hạt thường được coi như một loại ngũ cốc), bánh mì nguyên cám…

3.3. Các loại cá giàu axit béo omega-3

Ăn cá đặc biệt có lợi cho sức khoẻ mà lại không gây tăng cân. Đó chính là lý do các chuyên gia dinh dưỡng khuyên chúng ta nên ăn cá ít nhất 2 lần một tuần, đặc biệt là các loại cá có nhiều axit béo omega-3.

Ngoài việc hỗ trợ sức khỏe tim và não, axit béo omega-3 là loại chất béo lành mạnh được tìm thấy trong các loại cá như: cá hồi, cá mòi và cá ngừ có thể giúp giảm mỡ trong cơ thể. Chúng cũng chứa nhiều chất đạm giúp hạn chế cơn đói, giúp bạn có thể no trong nhiều giờ.

3.4. Các loại hạt

Mặc dù có chất béo và calo trong các loại hạt, nhưng nghiên cứu cho thấy những người ăn khoảng 1/4 cốc các loại hạt hàng ngày sẽ có trọng lượng cơ thể khỏe mạnh và ít tăng cân hơn.

Ngoài ra, các loại hạt như: óc chó, hạnh nhân và hạt dẻ cười có sự cân bằng lý tưởng của cả ba chất dinh dưỡng cần thiết cho phụ nữ tuổi mãn kinh, đó là: chất xơ, protein và chất béo lành mạnh.

5 loại thực phẩm giúp kiểm soát cân nặng ở phụ nữ tuổi mãn kinh - Ảnh 4.

Các loại hạt tốt cho sức khoẻ.

3.5. Sữa chua

Sự suy giảm nồng độ estrogen trong thời kỳ mãn kinh có thể làm tăng nguy cơ loãng xương dẫn đến gãy xương ở phụ nữ. Do vậy, chị em phụ nữ cần chú ý bổ sung thực phẩm giàu canxi trong chế độ ăn hằng ngày và sữa chua là món ăn tuyệt vời để tăng cường canxi và giúp giảm cân hiệu quả.

Với hàm lượng protein cao, các vitamin và khoáng chất như canxi, kali, sữa chua cung cấp các chất dinh dưỡng cơ thể cần và giúp quá trình trao đổi chất diễn ra hiệu quả hơn. Probiotics trong sữa chua cải thiện sức khỏe đường ruột, giúp tăng cường khả năng tiêu hóa. Người ta cũng tin rằng canxi trong sữa chua giúp ức chế sự tích tụ chất béo trong cơ thể, từ đó có thể giảm cân.

Để giảm cân hiệu quả, cách tốt nhất là chọn loại sữa chua nguyên chất ít béo. Bạn cũng có thể thêm trái cây tươi, yến mạch… là có một bữa ăn nhẹ lành mạnh, ngon miệng mà không tăng cân.