Grain:
250-300g, the cereal is rich in carbohydrates, which is an important source of B vitamins, minerals, protein and dietary fiber. The existing epidemiological studies show that the intake of whole grain food is negatively correlated with the incidence of female breast cancer, which is beneficial to control weight and reduce the risk of type II diabetes.
Vegetables and fruits:
The total weight of vegetables is 500-750g, which is an important source of vitamins, minerals, dietary fiber and phytochemicals. Vegetables are rich in mineral elements such as potassium, calcium and iron. These minerals have the function of maintaining acid-base balance in the body, which is beneficial to skin bodybuilding and delaying aging. Fruit is rich in nitrogen, trace fat, vitamins, organic acids, polyphenols, aromatic substances, natural pigments, dietary fiber and many beneficial phytochemicals.
White-collar women should pay attention to the supplement of fresh fruits and vegetables in their daily diet. Carrots, spinach, pumpkins, sweet potatoes, cauliflower and mangoes are rich in beta carotene, which can be converted into vitamin A in human body. Kiwifruit, green pepper and fresh jujube are rich in vitamin C. Two medium-sized kiwifruits a day can meet the needs of adults for vitamin C.
Fish and eggs: appropriate amount, daily 150g. Fish, meat and eggs are good sources of high-quality protein. Protein can repair tissues, maintain normal metabolism of skin, and keep skin white, tender, smooth and elastic. Hair is black and shiny; Nails are shiny and transparent. Regular consumption of food containing high-quality protein is not only beneficial to the supplement of protein in the body, but also beneficial to beauty and skin care.
Milk beans:
Proper amount
Milk and dairy products are mainly composed of water, protein, fat, lactose, minerals and non-fat milk solids, which play an important role in growth and development, strengthening physique and maintaining nutritional balance.
Oil and salt:
No more than 25 grams of oil and 5 grams of salt.
Edible oil can increase the taste and flavor of food and provide fatty acids and energy. Salt can increase flavor and umami taste when cooking food.
In addition, after a long and intense day's work, office workers can meditate 10 minutes in the afternoon, vent themselves, or make a cup of tea and look up. When stress and negative energy break out, we should adjust our breathing and look at the problem with a peaceful attitude.
It is best to close your eyes for 20~30 minutes at noon and go to bed before 1 1 at night. Don't play with your mobile phone, watch TV or drink coffee or strong tea before going to bed. You can simply exercise and dim the bedroom lights, which is helpful for regular work and rest. If you are worried and have difficulty sleeping, you can write it down in your notebook and save it for the next day to avoid overthinking.