Top Ten Foods to Eat During Menopause To Feel Better: Eat Foods Rich in Phytoestrogens
This article is for informational purposes and should not be taken as medical advice. Some foods may contain allergens that some people should not eat. Please consult your doctor if you are suitable to eat the foods below, or if you wish to take Pharmasoy.
本文僅供參考，不應被視為醫療建議。有些食物可能含有某些人不應該吃的過敏原。如果您適合食用以下食物，或者您想服用 Pharmasoy，請諮詢您的醫生。
To reduce perimenopausal and menopausal symptoms such as night sweats and hot flashes, a balanced diet rich in nutrition is crucial to combating menopause. Here are some foods to help you get through this tough but transitionary phase of your life:
為了減少圍絕經期和更年期症狀，如夜汗和潮熱，富含營養的均衡飲食對於對抗更年期至關重要。這裡有一些食物可以幫助你度過人生中這個艱難但過渡性的階段：
1. Edamame Beans 毛豆/枝豆
Edamame beans are packed with protein and rich in phytoestrogens known as isoflavones, just like Pharmasoy. Furthermore, they are easy to cook and make a great snacking option. Just steam for 10 minutes and add a light sprinkle of salt! They are also great crunchy when dehydrated.
毛豆富含蛋白質，並富含植物雌激素，即異黃酮，就像 Pharmasoy 一樣。此外，它們易於烹飪，是很好的零食選擇。蒸10分鐘，加少許鹽！它們在脫水時也非常鬆脆。
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2. Garlic 大蒜
Garlic brings a ton of health benefits to menopausal women. Garlic is low in calories and is highly nutritious. It can help to reduce blood pressure, thus lowering the risk of heart disease. Garlic may even help ease osteoporosis. You can add it to your cooked food crushed, or simply grab a clover and chew on it.
大蒜為更年期婦女帶來大量健康益處。大蒜熱量低，營養豐富。它可以幫助降低血壓，從而降低患心髒病的風險。大蒜甚至可能有助於緩解骨質疏鬆症。您可以將其添加到壓碎的熟食中，或者只是拿起三葉草咀嚼。
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3. Chickpeas 鷹嘴豆/埃及豆
Chickpeas contain phytoestrogens that can mimic estrogen in the body, thereby helping to regulate menopause. They're also full of dietary fiber and protein. It helps muse us feel fuller and slows down digestion. Containing amylose and a low glycemic index, chickpeas will also help regulate your blood sugar and insulin levels, making your energy more stead throughout the day to help you better cope with menopause.
鷹嘴豆含有植物雌激素，可以模擬體內的雌激素，從而有助於調節更年期。它們還富含膳食纖維和蛋白質。它有助於讓我們感覺更飽並減緩消化。鷹嘴豆含有直鏈澱粉和低升糖指數，還有助於調節您的血糖和胰島素水平，使您全天精力充沛，幫助您更好地應對更年期。
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4. Tofu or organic soy 豆腐或有機大豆
A study showed that Japanese women experienced less menopause symptoms than American women, likely due to the high consumption of soy-rich diets. They report less hot flashes and night sweats. This is likely due to the isoflavones packed in tofu and soy.
一項研究表明，日本女性的更年期症狀比美國女性少，這可能是由於大量食用富含大豆的飲食。他們報告較少潮熱和盜汗。這可能是由於豆腐和大豆中含有異黃酮。
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5. Salmon or deep-sea tuna 三文魚或深海金吞拿魚
Omega-3 fatty acids are linked to enhanced brain function, and also keep blood pressure stable. This in turn helps with controlling the onset of hot flashes. These deep sea fish are packed with protein and vitamin D, which can also improve one's mood when experiencing menopause.
Omega-3 脂肪酸與增強大腦功能有關，還能保持血壓穩定。這反過來有助於控制潮熱的發生。這些深海魚富含蛋白質和維生素D，在體驗更年期時也可以改善心情。
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6. Berries 漿果
Strawberries, blueberries, raspberries, cranberries, blackberries - all these berries are filled with anti-oxidants and are great for the brain. It reduces inflammation and free radical damage. Keeping the brain is crucial to retain sharpness during menopause.
草莓、藍莓、覆盆子、蔓越莓、黑莓——所有這些漿果都富含抗氧化劑，對大腦有益。它可以減少炎症和自由基損傷。保持大腦對於在更年期期間保持敏銳度至關重要。
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7. Cruciferous vegetables - Broccoli and Cauliflower, Cabbage, Kale, Brussel Sprouts 十字花科蔬菜 - 西蘭花和花椰菜、捲心菜、羽衣甘藍、抱子甘藍
Cruciferous vegetables contain glucosinolates, which activates your body's natural detoxification and antioxidant enzymes. A high intake of cruciferous vegetables is linked to lower risks of cardiovascular or heart disease, and bring positive benefits for the health of your breasts.
十字花科蔬菜含有硫代葡萄糖苷，可激活身體的天然解毒酶和抗氧化酶。大量攝入十字花科蔬菜與降低患心血管或心髒病的風險有關，並為您的乳房健康帶來好處。
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Read more about Lignans
8. Apricots, especially in dried, non-sugared form 杏子，尤其是乾、無糖的
Apricots are rich in iron which helps boost the formation of haemoglobin in the blood. High in potassium, apricots can regulate the blood pressure in the body. All of these benefits help with menopause by increasing red blood count, which in turn help you transport oxygen more readily throughout your body, giving you more energy.
杏子富含鐵，有助於促進血液中血紅蛋白的形成。杏富含鉀，可以調節體內的血壓。所有這些好處都通過增加紅細胞計數來幫助更年期，從而幫助您更輕鬆地將氧氣輸送到全身，為您提供更多能量。
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9. Lentils 扁豆
Lentils are rich in folate and iron and are a wonderful addition to the menopause diet. They regulate blood sugar and control food cravings, which can help to control unwanted weight gain when paired with a nutritious and balanced diet.
扁豆富含葉酸和鐵，是更年期飲食的絕佳補充。它們調節血糖並控制對食物的渴望，當與營養均衡的飲食搭配時，可以幫助控制不必要的體重增加。
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10. Leafy green vegetables such as spinach, kale, cabbage, bak choi, brussel sprouts
Leafy green vegetables are rich in nutrients and may help with insomnia and other menopausal symptoms. Research shows that groups that consumed more leafy vegetables found a great reduction in menopausal symptoms. Spinach and kale are also high in calcium and vitamin D, which is a great way to prevent osteoporosis and improve bone health.
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Want to relieve menopause symptoms in a 100%natural way? Order Pharmasoy today at www.pharmasoy.com today！
想以 100% 自然的方式緩解更年期症狀嗎？ 今天就在 www.pharmasoy.com 訂購 Pharmasoy！
