Many “white-collar†women are often exposed to nutritious diet because of their fast pace, high pressure and heavy burden. They are often in high-calorie, low-nutrition state. If they do not receive adequate nutritional supplements for a long time, they will lead to nutritional deficiencies and induce related diseases. produce.
Then, how should "white collar" women correct their unreasonable diet structure, balance their diets, have comprehensive nutrition, and have reasonable calorie intake?
1. Pay attention to reduce fat intake. In general, white-collar women need to control the balance of intake of total calories, reduce fat intake, and eat less fried foods to prevent overweight and obesity. The standard of fat intake should account for 20%-25% of the total calories, but currently many “white collars†have exceeded 30%. If too much fat is ingested, it will not only affect the body shape, but also lead to an increase in lipid peroxides, affecting work efficiency, and also increase the incidence of hyperlipidemia and coronary heart disease.
2. Vitamin intake should be sufficient. The vitamins themselves do not produce heat, but they are important ingredients for maintaining physiological functions, especially vitamins related to brain and nerve metabolism, such as vitamin B1 and vitamin B6. These vitamins are rich in brown rice, whole wheat and soybeans, so the food in the daily diet should not be too fine. In addition, antioxidant nutrients such as β-carotene, vitamin C, and vitamin E are beneficial to increase work efficiency, and the content of various fresh vegetables and fruits is particularly rich. "White-collar workers" are busy with women. Vitamins in the diet are often overlooked. Vitamin supplements may be used to ensure a balanced vitamin level.
3. The supply of minerals cannot be ignored. "White-collar" women lose many 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 increase the efficiency of mental work, such as more milk, yogurt or soy milk.
4. Pay attention to supplement amino acids. "White-collar" women's work is characterized by the use of the brain, so the supply of amino acids for the nutritious brain nerves should be sufficient. The content of free amino acids in brain tissue is the highest, followed by taurine and aspartate. Beans, sesame, etc. containing glutamic acid and aspartic acid are more abundant and should be eaten as appropriate.
In short, the normal brain and body activities depend to a large extent on the quality of food intake. Nutritional imbalances may be a cause of certain white-collar women's diseases and have a negative impact on the brain's ability to move. Therefore, "white collar" women should pay attention to nutrition and dietary balance, smoking, alcohol and other bad habits, strengthen physical exercise, so that they have ample energy and a healthy body to competent work.