If you always eat eggs and bean sprouts with your meals… changes in your muscles and blood vessels?

Some housewives sometimes eat leftover food from the refrigerator when they are home alone. If this continues for a long time, not just for a day or two, it can cause nutritional deficiencies. Meals should be balanced with carbohydrates (rice-bread-noodles), proteins-fat (meat, eggs, beans, etc.), and vitamins (vegetables-fruits) to maintain health. If you don’t have meat or fish, eat egg-bean food. Meals are the most important for maintaining health. Exercise comes next.

You have to be careful even when eating a meal alone… Protect my health

If you eat only rice with salted kimchi for a long time, you may lack important nutrients for menopause, such as protein and calcium. In particular, kimchi has dietary fiber that helps intestinal health, but it is not good for high blood pressure or stomach cancer prevention because it contains a lot of salt. In the mid-60s, hormonal changes also overlap, so there are more women with high blood pressure than men. Even if you don’t have meat or fish, eating soybean paste stew or tofu with fried eggs will help supplement protein. However, the soybean paste stew should not be too sweet or salty.

Eggs are ‘complete protein’ food… Highest efficiency of essential amino acids

If you don’t have enough side dishes for a meal, prepare fried eggs. You can fry two. You don’t have to worry about cholesterol increase due to egg consumption (data from the National Institute of Agricultural Sciences). Since one egg usually weighs about 60~70g, you can consume about 13~15g of protein by eating two eggs. It’s not as much as 100g of chicken breast (22.97g of protein), but it’s a significant amount. You can consume enough vegetable protein by eating bean rice, bean porridge, tofu, etc.

Eggs are a ‘complete protein’. The same goes for meats such as beef, pork, chicken, fish, and milk (data from the Korea Centers for Disease Control and Prevention). Plant-based proteins also contain essential amino acids, but they are lacking in the amount of some essential amino acids. If one is lacking, the use of other amino acids is limited. Therefore, protein efficiency is improved when it is a ‘complete protein’ that has all the essential amino acids evenly. In addition to lutein and zeaxanthin, which are good for eye health, eggs also contain a lot of choline, which is good for maintaining cognitive function.

Women have a higher risk of cerebrovascular disease as they age… The effects of beans?

Women are at higher risk for cerebrovascular disease (stroke) after menopause. This is because the female hormone (estrogen) that protects blood vessels disappears. Food selection is most important. According to the Korea Centers for Disease Control and Prevention’s guidelines for preventing cardiovascular diseases, legumes and whole grains are helpful. The protein in legumes contains antihypertensive peptides that lower blood pressure, which also prevents calcium loss. In addition to bone health, calcium also has the function of lowering blood pressure. The lipid component and phytic acid component in legumes also help prevent cerebrovascular disease.

After-meal yogurt, Calcium supplement with high absorption rate… Nutrients are You should eat it in three meals

Tofu made from soybeans also has health benefits. It not only provides protein but also helps prevent osteoporosis. The isoflavone component in soybeans promotes calcium absorption, slows bone damage, and creates new bone tissue (data from the National Institute of Agricultural Sciences). However, calcium that is easily absorbed by the body is abundant in milk and dairy products. People who do not like milk due to digestive problems should eat low-fat yogurt (yogurt) fortified with calcium. You should eat properly at every meal. For the best efficiency, do not eat a lot of protein at once, but divide it into three meals.