It does not take the women who with more than 50 years intend to do something more in form and can diet to support the cardiac or cerebral function. During these years, the females are in a natural transition, so a good diet should help to control the symptoms of menopause and increase the health in general.
The diets of this article were made based on the following criteria:
- Easy to follow: In addition to offering clear and simple purchase lists, the diet does not require supplements.
- Customizable: You can make changes according to your personal preferences and nutritional needs.
- No restrictions limited: No need to eliminate large groups of foods from your diet plan.
- Nutritionally balanced: Coma will contain a lot of grasses and healthy proteins, in addition to carbohydrate and micronutrient sources of quality.
- Based on the evidence: Scientific studies reflect the benefits of diet for health.
The 5 best diets for women over 50 years old
The best of all: the Mediterranean diet
The Mediterranean diet is considered systematically as one of the most salutary food patterns for any person, including the females of more than 50 years.
The prestigious review of Washington is based on the Mediterranean diet as the best option to follow a food salueable; otorgándole a score of 4.2 on 5. The information shows that the Mayor of the inhabitants of the Mediterranean countries suelen live more than the stadiums and sufren less people like cancer or coronary heart disease.
Based on the food patterns of the people in Greece and the south of Italy in the decade of 1960, this diet is characterized by its high content of saturated grasses. It consists mainly of herbs, legumes, fruits, dried fruits and whole grains, and presents the olive oil as the main source of added grass (1Fuente de confianza).
To realize the Mediterranean diet we need to take into account the food pyramid, which includes the consumption of fruits, vegetables, nuts, peulgewasse; fishing and marisco a couple of weeks a week; coral eggs, eggs, cheese and yoghurt with moderation. In this sense, it is necessary to limit the consumption of sweets and red carnations for special occasions and combine them with diary physical activity. «The Mediterranean diet is synonymous with quality of life«, Afirman los expertos.
2. The best for heart health: the DASH diet
In the second half of the ranking we find the DASH diet, which has a score of 4.1 on 5. This diet, promoted by the Instituto Nacional del Corazón, los Pulmones y la Sangre, suele adopt to maintain hypertension and its center mainly in fruits, vegetables, proteins, whole grains and lactose rich in fat, all rich foods in nutrients to reduce arterial pressure.
The DASH diet disagree consume foods with a high content in saturated grasses, as for example the red corn, the grassy products, as well as the prayers and dulces. This diet is based on a balanced diet and can be followed by a lot of space, one of the keys for nutrition experts in catalogs as one of the most recommended in the world.
To get rid of this diet we need to take drastic changes in our diet. For this, the committee of experts of the review recommends that we little cambios como:
- Add more or less comedas to the week.
- Use hierbas and species to make the committee to avoid the hall.
- Add a portion of vegetables or fruits to each dish.
- Come almendras o nueces.
- Change the white hair to full trio hair.
- Walk 15 minutes after death or death.
3. The best vegetable basis: the Flexitarian diet
This diet compares the second can with the DASH diet, especially for you consumption of whole grains, fruits, vegetables and proteins of vegetable origin. Flexitariana should be considered as a vegetarian diet that allows you to consume carnation or fish on an occasional basis, as its name comes from the “supple” word.
The company claims that it does not want to abandon the whole carne in order to be effective in the diet. Among the best qualities of the Flexitarian diet, be sure to mention that we help you lose weight, have the best health, reduce the risk of cardiac disease, diabetes and cancer, in addition to increasing our life expectancy.
To follow this form of feeding we need to increase five food groups in our diet: the proteins in cornices, fruits and vegetables, large enteros lactose and species. It is recommended that we adapt our diet to our rhythm of life in order to achieve the best results, so that we can talk little to little about all possible recipes.
4. The best for cerebral palsy: the MENTE diet
The ‘MIND’ Mental Diet was created to reduce the risk of suffering from Alzheimer’s and other types of dementia related to edema. ‘MIND’ is an acronym for ‘Intervention for Mediterranean-DASH for Neurodegenerative Delay’. As its name suggests, it combines elements of Mediterranean diets and DASH that he demonstrated to support cerebral health.
Eat as much as food such as whole grains, bayas, wild oats, fries, olive oil and heavy fish. The consumption of fried foods, red carnations, meatballs, cheese and sweets is recommended.
Multiple studies have found that the MIND diet reduces the risk of dementia. Well, the people who follow the diet of the teen have the risk reduced, including those who are only moderately able to try one more month of mental deterrence (11Fuente Confiable, 12Fuente Confiable, 13Fuente Confiable).
5. The best for those who are passionate about dieting: come intuitively
If it’s likely that she’s tried all the habits and habits she has, it’s normal that she’s always known the same story. In this aspect, we are going to list them for abandon the cycle of restricted diets always and empezar to come in shape intuitive can be the perfect adjustment for our body.
Chronic restrictive diets can lead to a varied ad effects, including loss of weight, increase in weights, disordered eating and reduction in quality of life. Intuitive nutrition is an anti-diet program designed to reform your diet mentality and build a positive relationship with your body and the foods that come with it. Created by dietitians who affirm that chronic diets cause physical and psychological deaths.
The intuitive diet includes 10 fundamental principles. These are based on concepts such as making spaces with the committee, mirroring the salute and making front of the emotions without having to use the committee. Geen hooi alimentos prohibidos, y nee hooi reglas que regulen el tamño de las portioni o el horario de las comidas. In exchange, the objective is to turn to learn to listen to the natural signs of hambre and the fullness of his body so that he does not depend on a particular diet for mental or physical nutrition.
A recent study found intuitive nutrition with a greater psychological health and a minor risk of dietary cravings.