Κατηγορία: [Διατροφή](https://coachmydiet.gr/diatrofi)    Οκτ 02, 2024

 ##  Διατροφή Και Εμμηνόπαυση

![εμμηνοπαυση](https://coachmydiet.gr/images/emmenopause.webp?1773263175)

- Έμφαση στους μη επεξεργασμένους υδατάνθρακες και αποφυγή των επεξεργασμένων (μάλιστα υπερβολική κατανάλωση επεξεργασμένων υδατανθράκων, φαίνεται πως σχετίζεται με νωρίτερη εμφάνιση της εμμηνόπαυσης). Φροντίζοντας το γλυκαιμικό φορτίο των γευμάτων, εξασφαλίσουμε καλύτερη διαχείριση του σακχάρου και της ινσουλίνης, καθώς και του βάρους. Στην εμμηνόπαυση υπάρχει ο κίνδυνος εμφάνισης αντίστασης στην ινσουλίνη, διαβήτη τύπου 2 και μεταβολικού συνδρόμου, οπότε κρίνεται πολύ σημαντική επιλογή των καταλλήλων τροφίμων.
- Επαρκής πρόσληψη ασβεστίου και βιταμίνης D (συχνά χρειάζεται και συμπλήρωμα). Λόγω μείωσης των οιστρογόνων, υπάρχει κίνδυνος για οστεοπενία και οστεοπόρωση.
- Προσοχή στα κορεσμένα και trans λιπαρά, λόγω αύξησης της πιθανότητας εμφανίσης καρδιαγγειακών νοσημάτων. Αντίστοιχα, χρειάζεται να δώσουμε έμφαση στα καλά λιπαρά και να προστατεύσουμε την καρδιακή λειτουργία καταναλώνοντας φρούτα και λαχανικά, λιπαρά ψάρια (και περιορίζοντας το αλάτι, ανάλογα με την αρτηριακή πίεση).
- Επαρκής πρόσληψη πρωτεΐνης (μάλιστα φαίνεται πως αυξάνονται οι ανάγκες για πρωτεΐνη σημαντικά).
- Υιοθέτηση ενός υγιεινού τρόπου ζωής και διατροφής με βάση το μεσογειακό πρότυπο.
- Προσπάθεια για διατήρηση ενός φυσιολογικού βάρους και φυσική δραστηριότητα.
- Πιθανή χρήση συμπληρωμάτων βιταμίνης Κ, σελήνιο, μαγνήσιο (εξατομικευμένα με βάση τα συμπληρώματα και τις εξετάσεις).
- [ Προηγούμενο ](https://coachmydiet.gr/index.php?option=com_content&view=article&id=39:%CE%B7-%CE%B4%CE%B9%CE%B1%CF%84%CF%81%CE%BF%CF%86%CE%B9%CE%BA%CE%AE-%CE%B1%CE%BE%CE%AF%CE%B1-%CF%84%CE%BF%CF%85-%CF%87%CE%BF%CF%85%CF%81%CE%BC%CE%AC&catid=10 "Η Διατροφική Αξία Του Χουρμά")
- [Διατροφή](https://coachmydiet.gr/diatrofi)
- [ Επόμενο ](https://coachmydiet.gr/index.php?option=com_content&view=article&id=37:%CE%B4%CE%B9%CE%B1%CF%84%CF%81%CE%BF%CF%86%CE%AE-%CE%BA%CE%B1%CE%B9-%CE%B4%CE%B5%CF%80%CF%85&catid=10 "Διατροφή Και ΔΕΠΥ ")
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<p>Ενδιαφέρομαι για το πρόγραμμα Coach My Diet EMAIL. Παρακαλώ ενημερώστε με για τις λεπτομέρειες και τη διαδικασία που θα ακολουθήσουμε.</p>
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	data-options='{"trigger":"onClick","trigger_selector":".free-recipes","delay":0,"early_trigger":false,"scroll_depth":"percentage","scroll_depth_value":80,"firing_frequency":1,"reverse_scroll_close":false,"threshold":0,"close_out_viewport":false,"exit_timer":1000,"idle_time":10000,"close_on_esc":false,"animation_open":"fadeIn","animation_close":"fadeOut","animation_duration":300,"disable_page_scroll":false,"test_mode":false,"debug":false,"ga_tracking":false,"ga_tracking_id":0,"ga_tracking_event_category":"EngageBox","ga_tracking_event_label":"Box #3 - Coach My Recipes Free Download","auto_focus":false}'
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				<p><div id="cf_6" class="convertforms cf cf-img-above cf-form-bottom cf-success-hideform  cf-hasLabels   cf-labelpos-top" data-id="6" data-cf-tts="">
	<form name="cf6" id="cf6" method="post" action="#">
				<div class="cf-form-wrap cf-col-16 " style="background-color:none">
			<div class="cf-response" role="status" aria-live="polite" aria-atomic="true" id="cf_6_response"></div>
			
							<div class="cf-fields">
					<div class="cf-control-group " data-key="4" data-name="heading_4" data-type="heading" >
		<div class="cf-control-input">
		<h1 class="cf-heading">COACH MY RECIPES</h1>

	</div>
</div>
 <div class="cf-control-group " data-key="6" data-name="html_6" data-type="html" >
		<div class="cf-control-input">
		<div>
    <div style="text-align: center; line-height: 1.4;"><span style="color: #95a5a6;">Κατεβάστε τον ΔΩΡΕΑΝ </span></div>
<div style="text-align: center; line-height: 1.4;"><span style="color: #95a5a6;">Οδηγό Συνταγών για απώλεια βάρους</span></div></div>	</div>
</div>
 <div class="cf-control-group " data-key="7" data-name="emptyspace_7" data-type="emptyspace" >
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</div>
 <div class="cf-control-group " data-key="1" data-name="name" data-type="text" data-required>
		<div class="cf-control-input">
		<input type="text" name="cf[name]" id="form6_name"
	
			aria-label="Full Name"
	
			required
		aria-required="true"
	
			placeholder="'Ονομα"
	
	
	
	
	
	
	
	
	class="cf-input  "
>	</div>
</div>
 <div class="cf-control-group " data-key="0" data-name="email" data-type="email" data-required>
		<div class="cf-control-input">
		<input type="email" name="cf[email]" id="form6_email"
	
			aria-label="Email address"
	
			required
		aria-required="true"
	
			placeholder="Email"
	
	
	
	
	
	
	
	
	class="cf-input  "
>	</div>
</div>
 <fieldset class="cf-control-group " data-key="8" data-name="termsofservice_8" data-type="termsofservice" data-required>
			<legend class="cf-label">
			Όροι χρήσης							<span class="cf-required-label">*</span>
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		required
		aria-required="true"
		value="1"
		class="cf-input  "
	>
	<label class="cf-label" for="form6_termsofservice8">
		
		<p>Συμφωνώ με τους όρους <a href="/terms-of-use" target="_blank" rel="noopener">χρήσης</a></p>
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</div>	</div>
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			Turnstile							<span class="cf-required-label">*</span>
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        <span class="cf-btn-text">Αποστολή</span>
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</div>

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		<input type="hidden" name="cf[form_id]" value="6">

		<input type="hidden" name="4d8f7fd29d6e596be3eab852e4b51644" value="1">
					<div class="cf-field-hp">
								<label for="cf-field-6a8cfe1025db9" class="cf-label">Name</label>
				<input type="text" name="cf[hnpt]" id="cf-field-6a8cfe1025db9" autocomplete="off" class="cf-input"/>
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	</form>
	</div></p>			</div>
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