Do not consume too much fat
In general, women need to control total calorie intake, reduce fat intake, and eat less fried foods to prevent overweight and obesity. The standard for fat intake should be 20% to 25% of total calories, but many women now exceed 30%. 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.
Do not reduce vitamin intake
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 wolfberry, so the food in the daily diet should not be too fine. In addition, antioxidant nutrients such as beta-carotene, vitamin C, and vitamin E are beneficial to increase work efficiency, and the content of various fresh vegetables and fruits is particularly rich. As modern women are busy with work, vitamins in the diet are often overlooked, so it may be helpful to use vitamin supplements to ensure a balanced vitamin level.
Can not ignore the supply of minerals
During the menstrual period, women also lose many minerals such as iron, calcium and zinc along 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, can drink milk, soy milk or soy milk.
Don't ignore the supply of amino acids
Many modern women are mental workers. Therefore, 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.
Four issues for female weight loss breakfast
1, must eat breakfast?
Breakfast is the most important meal of three meals a day. The reason is very simple: every night, the body must consume energy. At this time the human body had to use its reserve energy. Therefore, after getting up in the morning, naturally, you need to recharge your reserve energy with a breakfast rich in carbohydrates. Without breakfast, you can't get new energy to work. In addition, you will not be able to gain new energy to work. In addition, if you want to lose weight, you should not skip breakfast. Because at lunch, you don’t have enough energy to compensate for the breakfast. You’re bound to overeat and affect your weight loss.
2. What kind of breakfast should women usually eat?
Women are more and more inclined to choose foods that contain less fat. They prefer to eat cereals. From a nutritional point of view, this trend should be promoted. For example, a small loaf of butter, jam, and cheese, plus one egg for breakfast, contains about 7 times more fat than whole milk, fruit, and cornflake.
3. Why is cereal breakfast so popular with women?
A good breakfast should include three things: cereals (such as unsalted semolina bread, eight-treasure porridge, black rice bread, broiling, fennel packets, etc.) fruit and dairy products. It is best to drink milk containing less fat. Whoever eats this kind of breakfast will have three birds with one stone; rich in carbohydrates, less fat, and rich in vitamins and minerals.
4, pay attention to intake of vitamins, folic acid and iron.
The breakfast for 25-40 year-old women should meet at least 50% of their daily vitamin and folic acid, especially vitamin C and iron requirements. Today, most women do not get enough iron and folic acid from food. If possible, supplement from lunch and dinner. Meat, entrails, millet, and fennel meet the daily needs of 10 to 18 milligrams of iron. Vitamin B can be taken from lean meat, fish, liver, whole wheat bread, potatoes, peanuts and other foods.
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