nutrition from 45-50 years This is a very important aspect for maintaining health and well-being. The onset of menopause involves a number of changes in a woman’s life, which also entails special care from this stage, for example, following a diet that promotes weight loss or choosing foods to avoid loss of muscle mass due to deficiency estrogen and progesterone.

But also as part of a weight loss diet, if you are menopausal, this it is very important to pay attention to the bread. Do you know what you should eat when you reach this stage? We’ll tell you what it is and all the benefits it can bring you.

What is the best diet during menopause?

The best diet during menopause is one that adapts to the nutritional and energy needs of every woman, taking into account your personal characteristics, your physical activity and possible health problems. There is no one-size-fits-all diet, although there are some symptom-fighting foods to consider. as part of this meal plan which should be varied, balanced and healthy.

Products rich calcium and vitamin D, whole grains, fruits and vegetables, fats good quality (these are the 5 healthy fats you should be eating), legumes, nuts and seedsgive preference to lean meat, fish and eggs or drink at least 2 liters of water per day.

What to do to avoid gaining weight during menopause?

To avoid weight gain during menopause, in addition to following balanced and varied diet (which reduces salt, sugar, saturated and trans fats, and ultra-processed foods; and avoids alcohol, coffee, and caffeinated drinks) regular exercise.

“Starting with menopause, metabolism tends to slow down, so daily caloric expenditure decreases. It is important to adapt the diet to each person’s circumstances and, above all, to promote those healthy habits that allow us keep metabolism active and try to have and support good muscles…,” explains nutritionist Julia Farre.

To do this it is necessary to carry out physical exercise (at least 30 minutes a day) and take good quality proteinsand using some methods to reduce levels of ghrelin, a hormone that increases during menopause and helps you keep weight and fat off.

What is the best bread to eat during menopause?

Bread is food very important to keep in mind during menopause, because it is a source of complex carbohydrates that provide energy and a feeling of satiety; and fiber, which improves bowel function and prevents constipation. However, Not all breads are created equal and are not recommended. at this stage of a woman’s life.

Hence The best bread during menopause is buckwheat bread, food that, in addition to accompanying your meal, can provide you many health benefits. Some of these benefits:

• This is the source vegetable proteinswhich help maintain muscle mass and prevent sarcopenia, which is the loss of muscle mass associated with aging.
• He’s rich fiberwhich helps regulate intestinal transit, improves satiety and controls blood sugar and cholesterol levels.
• Contains antioxidantsHow quercetinwhich protect cells from oxidative stress, prevent premature aging and reduce the risk of cardiovascular diseases.
• Contribute mineralssuch as magnesium, which contribute to the functioning of the nervous system, muscle relaxation and the prevention of cramps.
• Gluten Freetherefore suitable for people with celiac disease or gluten intolerance.

But, How much bread can you eat a day without gaining weight? Buckwheat bread can be consumed daily, in moderation (4 slices or 2 rolls)and combined with other healthy foods, it can be found in some bakeries and supermarkets; or you can too do it at home. We’ll tell you how to do it.

How to make buckwheat bread at home?

Ingredients

• 500 g buckwheat.
• 500 ml water.
• 7 g gluten-free yeast.
• A pinch of unrefined salt.
• A handful of flax seeds.

Development

1. wash wheat buckwheat and let it brew for about 8 hours.
2. Then, presses mixer and mix with yeast and salt.
3. Pour the dough into a greased pan and let stand for an hour.
4. Bake at 200ºC for 45 minutes.
5. Decorate with flax seeds, wait for them to cool and enjoy.

What to eat for breakfast during menopause?

If you are looking for healthy breakfast ideas with toast buckwheat breadwe leave you 5 varied and delicious recipes during the week:

• Toast with avocado, fresh cheese and turkey: Spread a slice of buckwheat bread with fresh cheese, add a few slices of avocado and a piece of turkey. Sprinkle with a little salt and pepper and enjoy this toast that gives you healthy fats, protein and calcium.
• Toast with hummus, tomatoes and cucumbers: Make homemade hummus by grinding cooked chickpeas, tahini, garlic, lemon, salt and cumin. Spread hummus on a slice of buckwheat bread and add a few slices of tomato and cucumber. This toast offers you plant proteins, fiber, iron and vitamin C.
• Peanut Butter Banana Cinnamon Toast: Spread peanut butter on a slice of buckwheat bread and top with a few banana slices. Sprinkle a little cinnamon and enjoy this toast that gives you… energy, potassium and healthy fats.
• Toast with goat cheese, honey and walnuts: Spread goat cheese on a slice of buckwheat bread, drizzle with a little honey and sprinkle with chopped walnuts. This toast gives you calcium, protein, antioxidants and healthy fats.
• Toast with scrambled eggs, smoked salmon and dill: Beat the egg with a pinch of salt and pepper and fry in a frying pan with a few drops of oil. Place the scrambled eggs on a slice of buckwheat bread and add a few strips of smoked salmon. Garnish with dill leaves and enjoy the toast it offers you. proteins, omega-3s and lots of flavor.