Dietary therapy for menopausal women and commonly used weight-loss medicinal diets (such as stir-fried garland chrysanthemum and radish).

How should menopausal women adjust their diet to maintain health and fitness?

Menopause in women is a transitional period in which ovarian function gradually declines and reproductive organs begin to atrophy. It is a process in which women change from their reproductive years to old age, with the most prominent manifestation being frequent amenorrhea and eventually menopause. It generally occurs between the ages of 45 and 52, and the duration of this period varies, ranging from a few months to several years. During this period, ovarian function gradually declines, and follicles fail to mature and ovulate.

During menopause, most women experience a slow decline in ovarian secretion, and the body's autonomic nervous system can regulate and compensate, so no specific symptoms occur. Only 10-30% of women cannot adapt and experience autonomic nervous system dysfunction, resulting in some symptoms.

Due to metabolic changes during menopause, women are prone to osteoporosis, fat accumulation, weight gain, obesity, increased blood cholesterol levels, and arteriosclerosis after menopause, which can lead to coronary heart disease and hypertension. Therefore, during this period, paying attention to dietary regulation can not only promote physical health but also prevent disease.

Menopausal women should control their calorie intake to maintain a balance between energy consumption and expenditure, thus controlling weight and preventing weight gain. They should eat less pastries, sweets, and candies. Their staple foods should include more whole grains rich in fiber, such as corn and millet.

After menopause, the body's metabolism gradually shifts towards catabolism. At this time, it's important to supplement with high-quality protein, such as lean meat, chicken, fish, milk, and eggs, but avoid excessive consumption to prevent increased cholesterol synthesis. Use vegetable oils (soybean oil, peanut oil, corn oil, sesame oil) and avoid animal fats. Vegetable oils contain vitamin E and phytosterols; vitamin E has anti-aging properties, and phytosterols inhibit cholesterol absorption in the intestines. Animal fats are high in cholesterol, and excessive intake can lead to hyperlipidemia, obesity, arteriosclerosis, and coronary heart disease. Eat plenty of fresh vegetables and fruits rich in vitamins to increase vitamin and mineral intake, enhance the body's resistance, effectively prevent anemia and osteoporosis, and ensure a balanced and reasonable diet. Consume plenty of calcium- and iron-rich foods, such as soybeans and soy products, bok choy, eggplant, rapeseed, and celery, to increase hemoglobin and prevent osteoporosis. Soybeans, in particular, are highly nutritious, with a protein content as high as 40%, making them a plant-based protein with high physiological value. Soybeans are also rich in calcium, phosphorus, iron, vitamin B₁ and vitamin B₂. Soybeans and their products can not only meet the needs of menopause, but also lower blood cholesterol levels, making them an important food for menopause.

In addition, menopausal women often experience anemia due to menstrual changes. Special attention should be paid to dietary nutrition during this time. Their diet should include plenty of high-quality protein such as lean meat, fish, eggs, dairy products, soybeans and soybean products; secondly, foods rich in iron, copper, and zinc such as: pork liver, oysters, shellfish, spinach, rapeseed, potatoes, daylilies, apples, grapes, dates, tomatoes, carrots, peaches, tangerines, strawberries, black fungus, kelp, and walnuts; and thirdly, foods rich in vitamins such as whole grains, brown rice, sweet potatoes, peas, cucumbers, green garlic, and green peppers.

Menopause, due to autonomic nervous system dysfunction and cerebral cortex dysfunction, can cause symptoms such as high blood pressure, dizziness, palpitations, and insomnia. During this time, it's important to choose foods rich in B vitamins, such as whole grains (millet, cornmeal, oatmeal, etc.) and mushrooms (mushrooms, shiitake mushrooms, etc.), followed by lean meat, milk, leafy green vegetables, and fruits. These foods help maintain nerve health and promote digestive function, preventing headaches, dizziness, and memory decline. Minimize salt intake and avoid stimulating foods such as alcohol, coffee, strong tea, and pepper; and absolutely avoid smoking.

Menopausal women can maintain good health and a healthy figure by eating a reasonable and nutritious diet, keeping a cheerful mood, maintaining a regular lifestyle, and exercising appropriately.

What are some commonly used weight-loss medicinal diets?

Medicinal diet therapy refers to a treatment method that uses foods and medicines with medicinal properties to cook dishes in order to prevent and treat diseases.

Since ancient times, my country has held the concept of "medicine and food sharing the same origin." This therapy is safe and beneficial, as Zhang Xichun, the author of *Medical Records of Integrating Chinese and Western Medicine*, stated: "When patients take it, it not only treats their illness but also satisfies their hunger; not only does it satisfy their hunger, but it is also palatable. If used appropriately, the illness will gradually heal; even if not, there will be no other harm." Medicinal diet therapy for weight loss is a special form of dietary weight loss therapy. It possesses the combined advantages of traditional Chinese medicine weight loss and dietary weight loss, making it easily accepted and achieving weight loss effects unconsciously and without any pressure. Commonly used medicinal diets for weight loss include:

(1) Stir-fried Radish with Chrysanthemum Greens: Ingredients: 200g white radish, 100g chrysanthemum greens, a little chicken broth; Preparation: Cut the radish into strips and the chrysanthemum greens into sections. First, heat 100g of vegetable oil in a pot, add 20 peppercorns, and fry until fragrant. Remove the peppercorns, then add the white radish strips and stir-fry. Add a little chicken broth and stir-fry until about 70% cooked. Add the chrysanthemum greens and season with MSG and salt to taste. Once fully cooked, thicken with a thin cornstarch slurry. When the sauce is clear, drizzle with a little sesame oil and serve. Efficacy: Relieves phlegm, soothes the stomach, and aids weight loss. Especially suitable for those who are overweight due to excessive phlegm, wheezing, and abdominal distension.

(2) Chicken and Winter Melon Soup with Codonopsis and Astragalus: Ingredients: 200g chicken breast, 3g each of Codonopsis and Astragalus, 200g winter melon slices; Preparation: Shred the chicken breast and place it in a clay pot with the Codonopsis and Astragalus. Add 500g water and simmer over low heat until 80% cooked. Add the winter melon slices, season with salt, rice wine, and MSG to taste, and cook until the winter melon is fully cooked. Efficacy: Strengthens the spleen and replenishes qi, promotes weight loss. Regular consumption of this soup with meals can replenish deficiencies and aid in weight loss. It is especially suitable for those suffering from fatigue, drowsiness, poor appetite, loose stools, edema of the limbs, and facial swelling, with excellent therapeutic effects.

(3) Spicy Lamb Stir-fried with Scallions: Ingredients: 50g vegetable oil, 200g lean lamb, 10g shredded ginger, 100g scallions, a little Sichuan peppercorns and chili peppers; Preparation: Heat the vegetable oil in a pot, add Sichuan peppercorns and chili peppers and fry until fragrant, then remove them. Add the lamb, shredded ginger, and scallions and stir-fry. Add appropriate amounts of salt, MSG, vinegar, and rice wine. Cook until tender and the sauce thickens, then remove from heat and serve; Efficacy: Warms the yang, promotes urination, eliminates phlegm, and relieves water retention. It has a better weight loss effect for obese people with yang deficiency who have cold limbs, aversion to cold, and edema.

(4) Salted Three-Peel Recipe; Ingredients: 200g watermelon rind, 300g winter melon rind, 400g cucumber, salt and MSG to taste; Preparation: Scrape off the waxy outer skin of the watermelon rind, scrape off the velvety outer skin of the winter melon rind, and remove the seeds from the cucumber. Wash all three ingredients thoroughly. Cook each ingredient separately at different temperatures until slightly cooked. Let cool, cut into pieces, place in a container, and marinate with salt and MSG to taste for 12 hours before serving. Efficacy: Promotes diuresis and aids weight loss. Suitable for obesity, difficulty urinating, and edema of the head, face, and limbs.

(5) Lotus Leaf Pork: Ingredients: 500g pork, 8 lotus leaves, 100g rice flour, 30g sweet sauce, 10g minced ginger, 20g sugar, 20g soy sauce, 18g minced garlic, 20g cooking wine, 85g chicken broth; Preparation: Wash the pork and cut it into small cubes. Wash the lotus leaves and cut them into small pieces. Mix the soy sauce, cooking wine, minced ginger, sweet sauce, sugar, and minced garlic together. Mix the pork cubes and let it sit for half an hour. Then add the rice flour and chicken broth and mix well. Wrap the pork pieces in lotus leaves and place them in a bowl. Steam over high heat for 1-2 hours. Season to taste after cooking. Efficacy: Relieves summer heat, clears heat, relieves chest congestion, and disperses depression. Suitable for obesity, hypertension, and hyperlipidemia.

(6) Braised Kelp and Black Fungus: Ingredients: 250g fresh kelp, 20g dried black fungus, 100g celery, 12g balsamic vinegar, 4g salt, 3g MSG, 8g sugar, 10g scallion, 5g ginger, 20g cooking wine, 25g peanut oil; Preparation: Wash the kelp and cut it into 1cm wide strips, then blanch it in boiling water. Soak and wash the black fungus. Heat peanut oil in a wok over high heat, sauté the scallion and ginger, then add the kelp and black fungus. Add sugar, balsamic vinegar, salt, cooking wine, and a little vegetable broth. Simmer for half an hour, then add the celery and MSG. Serve. Efficacy: Reduces swelling and blood stasis, aids weight loss and lowers blood pressure. Suitable for arteriosclerosis, obesity, and constipation.

(7) Cold Vinegar-Tossed Cucumber: Ingredients: 500g fresh cucumber, 10g vinegar, 6g salt, a little MSG and vegetable oil; Preparation: Wash the cucumber, remove the stem, and cut into 0.4cm thick slices. Blanch in boiling water and drain. Add vinegar, salt, MSG, and vegetable oil and mix well. Efficacy: Reduces lipids and promotes weight loss. Suitable for obesity and hyperlipidemia.

(8) Three-Color Glutinous Rice: Ingredients: Appropriate amounts of red beans and Job's tears, appropriate amounts of glutinous rice, winter melon seeds, and cucumber; Preparation: First, wash the red beans and Job's tears with water and steam them in a pot for 20 minutes. Then, add the washed glutinous rice and winter melon seeds and steam until cooked. Sprinkle with diced cucumber before serving; Efficacy: Strengthens the spleen, promotes diuresis, and aids weight loss. Suitable for obesity and spleen deficiency edema.