White-collar women lack nutrition to make up for these eight nutrients

White-collar women have always been the focus of attention. They are not only young and beautiful, but also have a successful career that many people admire. However, behind these auras, high-intensity work has also caused many modern women to suffer from various physical problems. Therefore, on weekdays, women are better for themselves, and they can neither be deserving of themselves nor eat in the sea. After all, "the right thing to do" can "do more with less". We will introduce you to the eight major nutritional needs of white-collar women.

White-collar women suffer from nutritional imbalances, and those who are light suffer from physical collapse, and those who are severely provoke various diseases.

The normal brain and body activities depend to a large extent on the quality of the food intake. Nutrient imbalances have become a cause of certain white-collar women's diseases and have had a negative impact on brain activity. Therefore, white-collar women should pay attention to nutrition and dietary balance, so that they have plenty of energy and a healthy body to perform all tasks.

Workplace Women Cannot Ignore Four Nutrition

1, do not ignore reducing intake of fat

Women need to control total calorie intake, reduce fat intake, and eat less fried foods to prevent overweight and obesity. If too much fat is taken in, it will easily lead to an increase in lipid peroxides, which will reduce activity tolerance and affect work efficiency.

2, vitamin intake should be sufficient

Vitamins are important ingredients for maintaining physiological functions, particularly vitamins B1, B6, etc., which are related to brain and nervous metabolism. These vitamins are rich in brown rice, whole wheat, and wolfberry. In addition, antioxidant nutrients such as carotenoids, vitamin C, and vitamin E are beneficial to increase work efficiency, and are abundant in various fresh vegetables and fruits. Due to the busy work of modern women, dietary vitamin nutrition is often overlooked, so it may be possible to use vitamin supplements to ensure a balanced vitamin level.

3, mineral supplies are indispensable

Women lose many of their minerals such as iron, calcium and zinc during the menstrual period with the loss of red blood cells. Therefore, after the menstrual period and menstruation, women should take in more calcium, magnesium, zinc and iron, in order to improve the efficiency of mental work, you can drink more milk, soy milk or soy milk.

4, pay attention to supplement amino acids

Many modern women are mental workers, and the supply of amino acids to the nutritional brain is sufficient. The free amino acid content in brain tissue is the highest in glutamic acid, followed by taurine and then aspartic acid. Beans, sesame, etc. containing glutamic acid and aspartic acid are more abundant and should be eaten as appropriate.

White Collar Women Supplement Eight Trace Elements

Vitamin b6

Vitamin b6 is an essential substance for the body's fat and sugar metabolism. Women's estrogen metabolism also requires vitamin b6, so it is of great benefit in preventing and treating certain gynecological diseases. Many women suffer from pessimism, irritable temperament, and lack of self-sensation due to taking birth control pills, and some women suffer from premenstrual tension syndrome, manifested as premenstrual eyelids, edema of hands and feet, insomnia, forgetfulness, and eating 50 to 100 milligrams a day. After vitamin B6 symptoms can be completely relieved. B6-rich foods include tuna, lean steak, chicken breast, banana, and peanuts.

Folic acid

Folic acid is a vitamin B family widely found in green leafy vegetables. Because it was first extracted from leaves, it is called "folate." Studies have found that folic acid is particularly important for pregnant women. If folic acid is lacking within the first 3 months of pregnancy, it can cause fetal neural tube defects and cause deformity. Therefore, pregnant white-collar females can begin taking 400 micrograms of folic acid daily before pregnancy. In addition to green leafy vegetables, foods rich in folic acid include carrots, egg yolks, apricots, pumpkins, beans, and whole wheat flours.

Vitamin c

The main role of vitamin c is to improve immunity, prevent cancer, heart disease, stroke, protect teeth and gums. In addition, adherence to vitamin C on time can also reduce the pigmentation of the skin, thereby reducing dark spots and freckles, leaving the skin white. Foods rich in vitamin c are cauliflower, green peppers, oranges, grape juice, tomatoes, etc. It can be said that in all vegetables and fruits, the content of vitamin c is not small. U.S. experts believe that the optimal amount of vitamin C per person per day should be 200-300 milligrams, and the minimum is not less than 60 milligrams. A half cup of fresh orange juice can satisfy this minimum amount.

Vitamin e

Vitamin E can promote human metabolism, enhance body endurance, and improve immunity. In addition, vitamin e is a highly effective antioxidant that protects biofilms from peroxide damage, improves skin blood circulation, enhances skin cell viability, and delays aging. Lack of it will produce dry skin, rough, excessive aging and other adverse consequences. The vitamin e supply for adults is 15 mg/day. Vitamin E is mainly nut foods, such as peanuts, walnuts, sesame, and lean meat, milk, eggs, malt and so on.

calcium

Calcium is known as the "element of life," especially for women after the age of 20. This is because since the age of 20, the bone density has begun to slowly decrease, and the deceleration has gradually accelerated since the age of 30, thus laying the foundation for the bone diseases such as osteoporosis. In addition, calcium deficiency is also a major factor in women's aging, so calcium supplementation is more important for women. Experts suggest that adult women consume at least 1,000 milligrams of calcium per day. If it is during pregnancy, lactation or menopause, it should be added to 1500 mg. Its best sources are dairy products, beans, green vegetables and so on.

iron

Iron is the body's hematopoietic element, and women have one more iron channel - menstruation, so iron supplementation should be greater than men's. The daily intake of iron is 15 mg, which keeps it looking ruddy. The most abundant and best-absorbed iron is pig liver, pig blood, and duck blood. Soy products, sesame seeds, mushrooms, fungus, kelp, seaweed, and longan also contain more iron. In addition, fortified soy sauce with added iron also has a good iron effect.

Zinc

Zinc can keep hair in its original color, because it is the main component of hair shine. Whether it is black, gold, brown or red, it depends on zinc to keep it bright and beautiful. In addition, zinc has irreplaceable advantages in terms of promoting physical development, maintaining normal sexual function, and enhancing human disease resistance. Seafood, beans, apples, melon seeds, sesame, and root vegetables have a lot of content. Daily intake of 12 mg.

magnesium

Magnesium is an essential element for maintaining human life activities, and has the miraculous function of regulating nerve and muscle activity and enhancing endurance. In addition, magnesium is also a “nemesis” for high blood pressure, high cholesterol, and high blood sugar. It also helps prevent stroke, coronary heart disease, and diabetes. Green beans, soybeans, mung beans, corn, flour, malt, mushrooms, fennel, spinach, cucumbers, persimmons, etc. contain more magnesium, eaten beneficial to women's health. The daily intake is 320 milligrams.

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