After paying attention to health care, I gradually understand that it is just better to buy the most expensive or best medicine after illness. Besides, I am always happy to learn to eat well. It smells good.
Spending money on food is a great pleasure, while spending money on medicine is a mental breakdown and helplessness. If these things really happen, you don't have to elaborate on your feelings.
As a senior health party, let me talk about health first: the most basic health = learn to eat well = have a balanced diet and nutrition = seldom get sick.
Based on many years' working experience as a dietitian, this paper gives two health suggestions that women should pay special attention to:
1, adjust your cycle
2. Pay attention to anti-oxidation.
I have met many women with menstrual problems, some are 25 years old and some are 45 years old. Most of them always have menstrual problems, and they are not in good health at ordinary times.
Training your period, diet is really important.
Many women will have various problems during their menstrual period, but none of them are serious problems. After a stack of checklists, you may not find any organic diseases, but their menstrual period is really a demon with two ends in three days. This situation is generally much better than before after adjusting your diet. From the perspective of nutrition, some suggestions are provided for your reference:
In modern nutrition, menstrual problems are often closely related to endocrine, such as most dysmenorrhea (for dysmenorrhea with lesions, the reasons are complex and diverse), as well as cycle disorder, emotional problems, large menstrual flow and so on.
This nutrient has estrogen-like activity and is considered as a selective estrogen receptor modulator. When the endogenous estrogen level is low, it can show estrogen-like effect. If the level of estrogen in the body is high, it will show anti-estrogen-like effect. In short, soybean isoflavones have a two-way balance effect and are very friendly to endocrine disorders.
Dietary intake: It is recommended to eat more than 25g of soybean and its bean products every day. The better food sources are whole beans, bean powder, soybean milk, tofu, lobster sauce, soy sauce and soy sauce tofu. It should be noted that when making tofu, soybean isoflavones are lost with the yellow sugar syrup, and some of them are lost during heating, especially when frying. Fermentation can transform soybean isoflavones from glycoside form to free form, thus improving their absorption rate.
There are many antioxidants in food in daily diet, which are very safe natural nutrients.
What we need to pay attention to is:
1, many natural plant antioxidants can be easily ingested (except eating disorders ~), such as bioflavonoids, lycopene and anthocyanins, which come from common berries (such as blueberries and medlar, which contain anthocyanins, and these nutrients will be inactivated when exposed to high temperature), grapes, tomatoes (which are rich in lycopene after cooking), mustard greens and broccoli. These all exist in our daily life.
Many antioxidant vitamins are also common. Red, orange and yellow vegetables and fruits all contain beta carotene. Vitamin C is abundant in fruits and vegetables, provided that it is supplemented after being eaten raw, because heating will destroy vitamin C; Some nuts and seed foods contain more vitamin E, which is also a very common and important antioxidant.
2. If you want better antioxidants, it is also important to pay attention to the synergistic effect of various antioxidants, because most of them need to cooperate with each other to play a better role.
If oxidation substances are to be removed, it may be necessary to combine antioxidant components such as vitamin E/C, β-carotene, glutathione and anthocyanin.
If only one of them is used, it may not only be unsatisfactory, but also harmful.
For example, although about 200 studies have shown that beta-carotene can reduce the risk of cancer, three studies have also shown that carotene supplements alone can increase the risk of certain cancers.
Therefore, it is suggested that we should eat as many different kinds of foods as possible, such as cereals, miscellaneous grains, fish/livestock/poultry meat, milk and eggs, beans and nuts, fruits and vegetables. A variety of food types are more conducive to rich nutritional intake.
This is very important to learn to eat well.
On this basis, by controlling oil (25g/ day) and salt (6g/ day), combined with proper exercise, going to bed early and controlling emotions, it has become the most basic health care plan for women.
Seeing this, if you feel that you have gained something, it is great and useful for you. Welcome to like it ~
# Healthy Thermal Energy Plan # # Anti-aging # # Women's Health #
References:
Encyclopedia of Nutrition Science in China
Concepts and arguments in nutrition
nutrition bible