Middle-aged women who go through menopause are at increased health risks as estrogen (female hormone) decreases significantly. As estrogen, which protects bones and blood vessels, disappears, the risk of osteopenia, osteoporosis, and vascular disease (heart disease, stroke) increases. You need to pay attention to your diet and exercise to keep your health. Let’s find out what foods are good for middle-aged women.
◆ Unsaturated fatty acids that are good for blood vessels… 23-29% of pepper seeds
Unlike saturated fats, which are found in fatty parts of meat, unsaturated fatty acids are beneficial for blood vessels. It helps to prevent hyperlipidemia and dyslipidemia, which causes the blood to become cloudy due to the accumulation of excessive cholesterol. According to the National Academy of Agricultural Sciences, 23-29% of red pepper seeds consist of unsaturated fatty acids. It works to filter waste products from the blood and blood vessels. There are many antioxidants that prevent oxidation (damage) in the body, helping blood vessel health.
◆ Vitamin C that is not lost in the cooking process, the amount is as good as fruits
According to the National Standard Food Ingredient Table, the vitamin C content of green pepper is 43.95 mg/100 g, which is comparable to fruits. In particular, it is characterized by less loss than other vegetables during the cooking process. This is because it is not easily oxidized due to capsaicin, the pungent ingredient in chili peppers. The vitamin B group in red pepper helps digestion and absorption of food and promotes metabolism, helping to maintain the functions of the brain and nervous system.
◆ Capsaicin, a key ingredient in red pepper, suppresses inflammation in the body?
When ‘capsaicin’, which gives chili pepper’s spiciness, is ingested, a substance called ‘calcitonin gene-related peptide (CGRP)’ is released from the terminal of the sensory nerve as a result of the stimulation. This CGRP acts on the blood vessel wall cells to increase the ‘prostaglandin’ substance that suppresses gastritis. It also helps prevent stomach ulcers. There are research results showing that capsaicin is effective in cancer formation, progression, and metastasis.
◆ After all, calcium is anchovy… Best natural food for bone health
According to the National Standard Food Ingredient Table (per 100g), anchovy contains 680 mg of calcium. It is overwhelmingly higher than other foods. It is three times more than milk (205 mg). It is 6 times higher than 108 mg of radish (shiraegi), which is known to contain a lot of calcium among vegetables. Spinach is 48mg and tofu is 64mg. Middle-aged women, who may have poor bone health due to a decrease in female hormones, should prepare for changes in bone density by frequently eating calcium foods before menopause. Natural foods such as anchovies are safe and effective for the body.
◆ How about stewed anchovy and green pepper?
Let’s make ‘Short Anchovy Stewed with Green Pepper’ by adding perilla oil, minced garlic, water, anchovy sauce, and plum syrup to green pepper, fine anchovy. 1) Coarsely chop the green pepper and fry it in a pan heated over medium heat with perilla oil and minced garlic. 2) Add anchovies and chopped red pepper and fry for 2 minutes. 3) Add water, anchovy fish sauce, plum syrup, etc., close the lid, reduce the heat to low, and boil for 10 to 15 minutes to complete.
For health, it is recommended to keep soy sauce and salt in moderation so that it is not salty. It is best to refrigerate the finished anchovy stew with green pepper and eat it within a week. You can also use anchovies for soup instead of fine anchovies with a mixer. If you make a lot, do not mince the green pepper with a knife, but grind it in a mixer without adding water. If you add nuts rich in unsaturated fatty acids, you can get more flavor and health.
Reporter Kim Yong-eok [email protected]
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