The basic principle of working mothers' diet is to eat well at all times. Health is the capital of revolution. To have a good figure, the first thing is to maintain good eating habits, especially for working mothers, to take care of their children at work and to have a good figure. The following are the basic principles of working mothers' diet.
Basic principles of working mothers' diet 1 1. Brain-nourishing diet:
White-collar women are prone to fatigue due to great mental stress at work, and neurasthenia syndrome may occur. So pay attention to a brain-healthy diet. First of all, eat more foods containing amino acids such as fish, milk and eggs. Because amino acids can ensure the energy of mental workers and improve their thinking ability; Secondly, white-collar women who do mental work consume a lot of vitamins. Therefore, it is advisable to eat more foods rich in vitamin C, such as fruits, vegetables and beans. Third, properly supplement foods containing phospholipids, such as egg yolk, meat, fish, Chinese cabbage, soybeans, carrots and so on. It is generally believed that daily supplementation of phospholipids above 10g can enhance brain activity and improve work efficiency. In addition, eating more onions and garlic also has a good brain-strengthening effect.
Second, lose weight and reduce fat diet:
It is generally believed that obese people are often accompanied by hyperlipidemia. Losing weight can be achieved by controlling diet. Supplement a lot of dietary fiber, such as various beans and cereals, coarse brown bread, oat bran, Chinese cabbage, leeks and so on. Eat more fruits and vegetables, such as cherries, strawberries, grapefruit, peaches and pears, lettuce and celery. Appropriate intake of protein, such as low-fat soybeans, fish and poultry, yogurt and protein. Learn to eat less and eat more meals, eat less snacks and reduce sugar intake. In addition, you can drink some slimming tea, which can also help you lose weight.
To reduce blood fat, we should eat less animal fat or foods containing more cholesterol, such as fat, animal heart, liver, kidney, brain, fish eggs, egg yolk, quail eggs, squid, eels, oysters and so on. And try to eat soybean oil, vegetable oil, sesame oil, corn oil, etc. , not coconut oil. Eat foods rich in vitamins and protein, such as lean meat, chicken, carp, abalone and bean products. Eat less sucrose, fructose and sugary desserts. Eat more auricularia auricula, wheat flour or oatmeal, and the effect of lowering blood fat is good.
Third, the "three-stage" diet:
"Three phases" refers to the menstrual period, pregnancy and lactation of white-collar women. During menstruation, iron-containing food should be supplemented to supplement the iron lost during menstruation. Eat more pork liver, lean meat, fish, seaweed, kelp and so on. During pregnancy and lactation, we should ensure calories and high-quality protein. The daily calories in the third trimester will increase by 200 kilocalories, 25 grams in protein, 800 kilocalories in lactation and 25 grams in protein. At the same time, it is necessary to supplement enough minerals and vitamins, and supplement 10 mg of iron every day. Pay attention to the intake of vitamin A, vitamin B 1, vitamin C, vitamin D, etc.
Fourth, balanced and reasonable nutrition:
Drinking a bag of milk every day, containing 250 mg of calcium, can effectively supplement the phenomenon of low calcium intake in diet; Consume 250-350g carbohydrate daily, which is equivalent to 5-7 servings of staple food; Eat three to four servings of high-protein food every day, each serving refers to: lean meat 1 2, eggs 2, poultry 2, fish and shrimp 2, and fish and bean protein is the best; Eating 500 grams of fresh vegetables and fruits every day is an effective measure to ensure health and prevent cancer. Vegetables should be yellow, such as carrots, sweet potatoes, pumpkins and tomatoes. Because they are rich in carotene and have the effect of improving immunity; Drink more green tea, because green tea has obvious anti-tumor and anti-infection effects. The principle of diet should be coarse and fine (coarse grains matched with flour and rice), neither sweet nor salty. Proper diet makes you healthy and beautiful.
Basic principles of working mothers' diet II. Eat at 7 am.
Breakfast is very important. You must choose a high-quality breakfast with a balance of fat, carbohydrates and protein. I recommend oatmeal or a piece of whole wheat bread and avocado. Eating breakfast within one hour after waking up in the morning can improve the speed of metabolism and keep healthy.
Drink green tea or coffee at nine in the morning.
Drinking a cup of coffee at nine o'clock in the morning can improve concentration and energy. If you don't like the taste of coffee, you might as well choose antioxidants contained in green tea to improve the generation of brain cells and improve work efficiency and memory.
Choose snacks at 6: 00 a.m. 5438+0: 00 a.m.
In the morning 1 1, people will feel hungry. At this time, you might as well drink a cup of low-fat milk or yogurt, because the protein contained in it can give people a certain sense of fullness and control hunger, and you can also choose desserts or biscuits.
Have lunch at noon 12.
After a busy morning's work, a reasonable lunch with vegetables, such as zucchini or spinach, is rich in vitamin b6, which can keep the brain stable and thus maintain the normal operation of the nervous system. In addition, magnesium ions contained in green leafy vegetables can relax muscles and blood vessels.
Eat nuts at half past three in the afternoon.
At 3 pm, people will feel tired. At this time, they can choose nuts such as walnuts or almonds, which can provide nutrition and energy for the body.
Replenish snacks at 5: 30 pm
At 5: 30 pm, you can eat more carbohydrates that are easy to digest and absorb, which can not only replenish energy for the body, but also not disturb the gastrointestinal function, such as a cup of yogurt or milkshake.
Red pepper for dinner at 7: 00 p.m.
When eating at night, you may wish to add a small amount of red pepper, which will help to burn calories, because capsaicin contained in pepper can speed up metabolism and control appetite.
Sleep at night 10
For those who have difficulty falling asleep, it is advisable to drink a cup of soybean milk with vanilla. The carbohydrates contained in it can promote the production of acid in the body, contribute to the role of sleep, and at the same time relax blood vessels.