Although your work is very busy, don't sacrifice your health. Women should pay more attention to their own physical changes. When you are 20 years old, you need to see what nutrition your body needs. After all, youth is not there, and only you love yourself the most. If you are over 20, you should know more about it.
Top priority at 20 and 30: blood supply
Nutrition plan 1: supplement iron and blood
In this period, due to physiological reasons, women often suffer from iron deficiency anemia. About 64% of them will suffer from anemia in varying degrees. The reduction of red blood cells and hemoglobin accounts for 50% and the reduction of platelets accounts for 21%. Therefore, blood and iron supplementation becomes the most important thing. Iron is a necessary trace element for human body, especially for women's health. It is an important raw material for human body to synthesize hemoglobin. Iron deficiency can reduce the hemoglobin content and physiological activity, so that the oxygen content in the blood decreases, which affects the supply of nutrients and oxygen in the brain.
If women suffer from iron deficiency anemia, they will not only have dizziness, palpitations and tinnitus, insomnia and dreams, memory loss, but also lose color, pale face, pale lips and nails, dry skin, even wrinkles, hair loss, pigmentation and so on.
Food supply: animal liver, kidney, blood, lean meat, eggs, seafood such as fish, shrimp, laver, kelp, jellyfish, soybean products, red dates, black fungus, etc., not only high iron content, absorption rate is far better than plant food. In addition, eating more seaweed can also effectively supplement iron. We should also eat more vitamin C fruits and vegetables to promote the absorption of iron.
Nutrition plan 2: protein supplement
In addition to replenishing blood, it is also very important to replenish protein properly. Women in this stage are just in the golden age of career. They work overtime, stay up late, use their brains excessively, especially as a routine. Their diet is also very irregular, which inevitably leads to the lack of protein. Protein is the 'soul' of human cells and organs. The repair and renewal of body tissues need to constantly supplement protein. Protein will not be fully supplied for a long time, which will lead to memory decline, mental depression and slow response. In severe cases, the resistance will be reduced and the resolution of infectious diseases will be increased.
Food supply: the best protein comes from animal food, milk, eggs and bean products. All kinds of seafood not only have high protein content and high quality, but also have low fat content, which is the best choice to supplement high quality protein. Bean products are the most protein rich food in plant food. It is a good habit to eat 2 liang bean food every day.
Nutrition plan 3: vitamin supplement
At this stage, our "window of mind" is also the most vulnerable. The bright eyes are surrounded by computers, dryness and pollution. If they don't get enough nutrition, no good cosmetics will help. Therefore, in the diet structure, we should properly supplement vitamins, in which vitamin A can prevent and treat dry eye disease, improve the dry hair and astringency of the eyes, and maintain the health of the skin. Vitamin C can prevent the skin around the eyes from being damaged by ultraviolet rays. Vitamin E can enhance vision and play a role of eyesight.
Food supply: the liver, cod liver oil, milk and eggs of all kinds of animals, as well as all kinds of fresh vegetables and fruits, and also to eat more nuts.
Top priority for 30-40 years old: calcium supplement
Nutrition plan 1: calcium supplement
At this stage, women began to be threatened by osteoporosis. Experts confirmed that after 28 years old, bone calcium decreased at a rate of 0.1% - 0.5% every year, so calcium supplement became a top priority. During this period, women should take at least 1000 mg of calcium per day; if they are pregnant or lactating, they can add up to 1500 mg.
Food supply: dairy products are the best source of calcium. Drinking 1-2 bags of milk (250-500ml) every day is the best way to supplement calcium. On this basis, eating some beans will make the effect of calcium supplement better. In addition, seafood, nuts, vegetables and vegetables are also rich in calcium. Don't forget to bask in the sun every day. While enjoying the warmth, open the door of calcium absorption for the body.
Nutrition plan 2: dietary fiber supplement
In this period, women's physical strength has been greatly inferior to that of the previous period. The overload of mental and physical labor, as well as the pressure on their studies, work and family, make them overburdened, so they often suffer from constipation and obesity. However, dietary fiber can save women from worries. It has been well-known for its functions in secret communication, detoxification, blood lipid reduction and obesity prevention.
Food supply: black rice, strawberry, pear and cauliflower, broccoli, leek, celery, carrot, balsam pear, soybean, seaweed, edible fungus are rich in dietary fiber.
Top priority of 40-50 years old: scientific estrogen supplement
Nutrition plan 1: scientific estrogen supplement
Women of this age are facing the turning point of life, such as menopause and menopause. With the gradual decline of ovarian function, the secretion of estrogen and progesterone in women will gradually decrease or even disappear, which will bring a series of adverse reactions, such as emotional excitement, irritability, flushing, etc. physical strength, energy and social adaptability will be reduced.
Food supply: estrogen supplementation must be known and monitored by experts. A daily intake of 3050 mg of isoflavones from plants, such as tofu and soy milk, as well as boron rich foods, such as apples, sweet pods and grapes, can prevent estrogen levels from falling. Soybeans, mung beans, bean sprouts, garlic, beets, and pollen all contain natural hormones, which are also very beneficial for estrogen supplementation. In addition, some comprehensive vitamins should be supplemented.
Nutrition plan 2: brain supplement
In this period, women's memory is not as good as before due to long-term over use of the brain. If there is no brain support, they will have symptoms such as slow response, nervous tension and palpitation.
Food supply: walnuts, pine nuts, cashew nuts, black sesame, almonds, chestnuts, red dates, strawberries, cabbages, Polygonum multiflorum, lilies, Flammulina mushrooms, chicken, duck meat, etc., as well as foods containing vitamin B group, C and E are good brain tonics.