La menopausia es una etapa de la mujer que comienza a partir de los 50 años, en el cual, se presenta una reducción considerable de estrógenos, desaparece la menstruación y genera muchos síntomas físicos y emocionales.
Debido a esta caída de los niveles de estrógenos (hormonas femeninas), las mujeres tienen mayor riesgo de contraer algunos problemas de salud, como la osteoporosis y enfermedades cardiovasculares.
Por esta razón, muchas mujeres buscan maneras de reducir los síntomas y evitar subir de peso, una situación muy común en las mujeres de esta edad; ya que, al presentar una cantidad menor de hormonas femeninas, tienden a sufrir mayor estrés y ansiedad, que desemboca en una mayor ingesta de calorías.
Dadas estas circunstancias, quiero proponerte en este blog, una lista de alimentos para la menopausia y recetas saludables, que te ayudarán a mantener tu físico y salud en regla.
Los mejores alimentos para la menopausia
En esta etapa, el cuerpo de la mujer necesita de muchos nutrientes, principalmente de calcio y vitamina D, porque se encuentra en riesgo de que su organismo se descalcifique. Algunos alimentos para la menopausia que debes consumir son:
- Consume alimentos saludables para el corazón
- Verduras de todo tipo
- Frutas bajas en glucosa
- Nueces
- Frijoles
- Pescado
- Granos integrales
- Ingiere muchos alimentos con calcio
- Leche
- Queso
- Yogurt
- Productos de soya fortificada
- Tofu
- Sardina y salmón
- Verduras de hojas verdes: Brócoli, col rizada y repollo
- Alimentos que son fuente de vitamina D
- Lácteos
- Huevos
- Hongos
- Pescados
- Aguacate
- Gran cantidad de vegetales
- Espinaca
- Brócoli
- Calabaza
- Coliflor
- Berenjena
- Ajo
- Cebolla
- 1 a 2 piezas de fruta a diario
- Frutas de carne blanca como peras y manzanas
- Naranjas y fresas que ayudan a controlar los sofocos
- Granadas
- 1 a 2 litros de agua a diario
Todos estos alimentos ayudan a aliviar los diversos síntomas de la menopausia y mantiene la salud del cuerpo en equilibrio. También debes consumir legumbres de todo tipo, ya que son considerados alimentos ricos en estrógenos para la menopausia, porque tiene una estructura similar a estas hormonas.
Recetas caseras para la menopausia
Comparto contigo una rutina alimenticia diaria, que puedes prepararla en casa y que contiene comidas exquisitas.
Desayuno: Tortitas de almendra. Este fruto seco estabiliza la energía.
Almuerzo: Quinua con verduras asadas y tofu. Un almuerzo muy bajo en calorías y que aporta nutrientes para combatir el estrés.
Merienda: Galletas con chispas de chocolate negro. Para alimentar el cerebro.
Cena: Macarrones con queso y coliflor.
Tortitas de almendra
Ingredientes:
- 75 g de avena (gran aporte de fibra)
- 60 g de harina de almendras (rica en zinc)
- 1 cucharilla de semillas de lino (contiene bastante omega-3)
- ½ cucharilla de sal
- ½ cucharilla de canela molida
- 1 cucharada de levadura en polvo
- ½ cucharilla de bicarbonato
- 175 ml de leche de almendra sin azúcar
- 2 huevos
- 1 cucharilla de extracto de vainilla
- Aceite de coco para freír
Preparación:
- Mezclar en licuadora los huevos, la esencia de vainilla y la leche.
- Calentar una sartén a fuego medio, durante 5 minutos y agregar el aceite de coco.
- En la sartén, colocar la mezcla con 3 pulgadas de grosor y cocinar por 2 a 3 minutos en cada lado.
- Servir los pastelitos y acompañarlos con miel, crema y arándanos (una fruta que favorece a las funciones cognitivas).
Este desayuno te aporta grasa saludable, carbohidratos, proteína, fibra, vitaminas, ácidos grasos, antioxidantes y minerales como el zinc y hierro.
Quinua con verduras asadas y tofu
Ingredientes:
- 1 pimentón rojo picado en trozos
- ½ cabeza de brócoli picada
- 1 calabacín picado en trozos
- 1 zanahoria picada
- 1 cebolla roja picada
- 1 bloque de 280 g de tofu
- ½ taza de quinua cruda
- 1 cucharilla de aceite de oliva
- 1 diente de ajo picado
- 1 pulgar de jengibre rallado
- 30 ml de salsa soya
- 2 cucharillas de miel
- 1 cucharilla de harina de maíz
- 2 cucharillas de semillas de sésamo
- 1 pizca de sal
- 1 puñado de cilantro fresco
- ½ lima fresca
Preparación:
- Precalentar el horno a 180°.
- Picar todas las verduras y mezclarlas en un bol.
- Picar el tofu en cuadrados.
- Para la salsa, batir la salsa soya, la miel, el ajo, el jengibre y la harina de maíz.
- Verter la mitad de la salsa sobre las verduras, revolver y colocar las verduras en una plancha para hornear.
- Verter la otra mitad de la salsa en el tofu y colocar en una bandeja para hornear.
- Hornear ambas bandejas entre 30 a 40 minutos.
- Lavar la quinua.
- Tostar la quinua en una cacerola con aceite de oliva.
- Agregar un poco de agua y sal.
- Hervir la quinua hasta que se evapore el agua.
- Dejar reposar la quinua.
- Servir con las verduras y el tofu y colocar semillas de sésamo, cilantro y una rodaja de lima.
Este almuerzo es excelente para contrarrestar el cansancio, la fatiga, los sofocos y promover una buena digestión.
Brinda un excelente aporte de antioxidantes, fibras esenciales, vitamina B, vitamina E, hierro y magnesio.
Galletas con chispas de chocolate negro
Ingredientes:
- 1 calabacín mediano rallado
- 85 g de aceite de coco
- 100 g de azúcar de coco u otro tipo de azúcar saludable
- 60 ml de miel
- 60 ml de yogur griego
- 1 huevo
- 1 cucharilla de esencia de vainilla
- 225 g de harina integral
- 100 g de avena
- 1 ½ cucharilla de levadura en polvo
- ½ cucharilla de sal
- ¼ cucharilla de bicarbonato
- ¼ cucharilla de canela en polvo
- 100 g de chispas de chocolate negro
Preparación:
- Precalentar el horno a 180°.
- Rallar el calabacín y sacarle toda el agua.
- Mezclar la harina, la levadura, el bicarbonato, la sal y la canela.
- Batir el aceite de coco y el azúcar con un batidor; luego agregar el yogur, la vainilla, la miel, el huevo y el calabacín.
- Combinar la mezcla húmeda con la seca y añadir el chocolate.
- Hacer bolas con la masa y hornear 15 minutos.
Esta receta es excelente para combatir la depresión, las malas digestiones, la presión arterial, retención de agua, cansancio, pérdida de peso, picazones y piel seca.
Aporta antioxidantes, vitamina C, potasio, fibra, ácido fólico y magnesio.
Macarrón con queso y coliflor
Ingredientes:
- 300 g de coliflor
- 150 ml de caldo
- 1 cucharilla de aceite de oliva
- 1 cebolla blanca cortada en cubitos
- 2 dientes de ajo picados
- 2 cucharillas de tomillo picado
- 1 cucharilla de mostaza
- ¼ cucharilla de nuez moscada
- ¼ taza de levadura
- Sal y pimienta
- 200 g de pasta integral
- 200 g de queso a elección
- 25 g de pan rallado
Preparación:
- Precalentar el horno a 180° y llenar una cacerola con agua y ponerla a hervir.
- Freír la cebolla picada, el ajo y el tomillo. Agregar la mostaza y la nuez moscada,
- Una vez hervido el agua, colocar la coliflor y dejar cocer 5 minutos.
- En una licuadora, colocar la coliflor, la cebolla, el ajo, las hierbas y el caldo y mezclar.
- Preparar la pasta al dente.
- Mezclar la pasta con la salsa de coliflor y colocar en una fuente para hornear.
- Cubrir con el queso rallado, el pan molido y pimienta y llevar al horno.
- Hornear media hora y servir.
Esta receta es buena para la salud ósea, controla la presión arterial, equilibra las hormonas y el aumento de peso.
Aporta calcio, magnesio, ácido fólico, fitoestrógenos vitales, fibra, proteínas y hierro.
Esta rutina es una opción deliciosa que puedes incluir en tu dieta semanal. Lo importante es que tu alimentación esté conformada por toda la lista de alimentos anteriormente mencionada, para que pases por esta etapa de menopausia sin problemas y de forma muy saludable.
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