White-collar women must add 8 nutrition to get more done
White-collar women have always been the focus of attention.
They are young and beautiful, and have a successful career, many people envy.
However, behind these auras, the huge work pressure has forced them to bid farewell to the regular life-three meals are not on time, and eating out of poor nutrition has become a hidden health hazard.
Food and work are the same, “targeted” can “do more with less.”
It is necessary for white-collar women to solve the 8 major nutrition needs.
Vitamin b6 Vitamin b6 is an essential substance for the human body’s trace and sugar metabolism. Women’s estrogen metabolism also requires vitamin b6, so it has a high incidence of certain gynecological diseases.
Many women will be pessimistic, irritable, and feel weak due to taking contraceptive pills. Supplementing 60 mg daily can relieve symptoms.
There are also some women with premenstrual tension syndrome, manifested as premenstrual eyelids, edema of hands and feet, insomnia, forgetfulness, and symptoms can be completely relieved after eating 50-100 mg of vitamin b6 daily.
The food in front end b6 includes tuna, lean steak, chicken breast, banana, peanut and so on.
Folic acidFolic acid is a B vitamin widely found in green leafy vegetables. Because it was originally extracted from leaves, it is called “folic acid”.
Studies have found that folic acid is particularly important for pregnant women. If the lack of folic acid in the first 3 months of pregnancy can cause retinal neural tube developmental defects and cause deformities.
Therefore, white-collar women who are planning to become pregnant can start taking 400 micrograms of folic acid daily before pregnancy.
In addition to leafy green vegetables, there are carrots, egg yolks, apricots, pumpkins, beans, and whole wheat flour.
Vitamin C Vitamin C’s main role is to improve immunity, prevent cancer, heart disease, stroke, protect teeth and gums, etc.
In addition, insisting on taking vitamin C on time can also reduce melanin deposits in the skin, thereby reducing dark spots and freckles, and whitening the skin.
Foods rich in vitamin C include cauliflower, green pepper, orange, grape juice, tomatoes, etc. It can be said that in all vegetables and fruits, vitamin C content is excessive.
American experts believe that the optimal amount of vitamin C per person per day should be 200-300 mg, with a minimum excess of 60 mg. Half a cup of fresh orange juice can meet this minimum amount.
Calcium-magnesium tablets Calcium-magnesium tablets claim to be the “element of life”, especially for women after 20 years of age.
This is because, since the age of 20, bone density has slowly decreased, and gradually accelerated after the age of 30, thus laying the root of osteoporosis and other bone diseases.
In addition, calcium deficiency is also a major factor in women’s aging, so calcium supplementation is even more important for women.
Experts recommend that adult women take at least 1,000 milligrams of calcium daily.
If during pregnancy, lactation or menopause, it should be added to 1500 mg. The best sources are dairy products, beans, green vegetables, etc.
Iron iron is the blood-forming element of the human body, and women have one more channel for iron discharge-menstruation, so the amount of iron supplementation should be greater than that of men.
The daily intake of iron is 15 mg, which can keep the complexion rosy.
The richest iron, and the best to absorb are pig liver, pig blood, duck blood, soy products, sesame, mushrooms, fungus, kelp, laver, longan, etc. also contain a lot of iron.
In addition, eating iron-fortified fortified soy sauce also has a good iron supplement effect.
Zinc Zinc helps hair to maintain its original color, because it is the main component of hair shine, whether it is black, gold, brown or red, zinc can keep its bright and beautiful.
In addition, zinc also has irreplaceable advantages in promoting physical development, maintaining normal sexual function, and enhancing human disease resistance.
Seafood, beans, apples, seeds, sesame, root vegetables are too much.
The supplement amount is 12 mg daily.
Magnesium Magnesium is an essential element for maintaining human life activities. It has the magical function of regulating nerve and muscle activity and enhancing endurance.
In addition, magnesium is also a “buster” for high blood pressure, high cholesterol, and high blood sugar. It also helps prevent strokes, coronary heart disease, and diabetes.
Green beans, soybeans, mung beans, corn, flour, malt, mushrooms, fennel, spinach, cucumber, persimmon and other magnesium-containing oxides are often eaten and are good for women’s health.
The daily intake is 320 mg.
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 damage caused by excessive oxides, plays a role in improving skin blood circulation, enhancing skin cell vitality, and delaying aging.
Lack of it will lead to the 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 meats, milk, eggs, malt and so on.
If you are not a mediocre person and want to realize your dreams by your own efforts, if you have no funds, no experience, no relationship and background, no conditions, etc., then now you have a chance.An opportunity that allows you to grow and succeed, can you take hold of it!
Successful people do not give up any chance of success around them. Who are you who can grasp your destiny and seize the opportunity?