1, what can women eat for health?
Super food one: low-fat yogurt
Target: 3 to 5 copies 1 week.
What to do: As a healthy food, yogurt is almost as old as old, good and healthy itself. But experts say the accumulation of evidence reveals the benefits of many new and exciting methods. And it's not just yogurt. Somel told the Central News Agency that any fermented dairy product-including yogurt-contains healthy "probiotics"-bacteria have the right to protect you in countless ways.
"There are signs that [yogurt] can reduce the risk of breast cancer," Somel said. "There is also very strong evidence that the problems related to irritable bowel syndrome and digestive tract inflammatory diseases will be reduced-these two diseases have a greater impact on women than men." In addition, she said, yogurt can help reduce the risk of gastric ulcer and infection in women's private parts.
Enjoy a cup of yogurt as breakfast, lunch or snack, which helps to meet the dietary guidelines in the United States. Recommend 3 servings of low-fat dairy products every day. "Bones are rich in healthy calcium-something that every woman in every era needs more," Somel said. A cup of yogurt contains about 448 mg of calcium, but only 3008 ounces of skim milk.
According to Somel, the key is to choose low-fat yogurt culture and life-such as Lactobacillus acidophilus. And check the label, Somel suggested. Some store brands may not have a stronger brand-seeking culture.
It is also important to skip the bottom or other seasonings on the fruit. "There is too much sugar," said Somel, who also reminded us that no, the two blueberries at the bottom of the container do not constitute a fruit service!
Super food 2: Fish rich in fat, such as salmon, sardines and mackerel.
Goal: 2-3 copies per week.
What to do: The health factors in fish are omega-3 fatty acids, especially two known DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).
Laurie Tansman, a nutritionist and master of medicine at Mount Sinai Medical Center in New York, said: "Fat-rich fish not only plays an important role in the cell membrane health of every cell in our body, but also helps to prevent some key health threats." .
Some of these threats include heart disease, stroke, hypertension, depression, joint pain and a series of interrelated inflammatory diseases, including some lupus erythematosus and rheumatoid arthritis. Somel says fish can even provide some protection against Alzheimer's disease.
Although many foods, such as walnuts, linseed oil and some mayonnaise brands, claim the benefits of omega-3 fatty acids, Somel warns that only the forms of the Director of Home Affairs or the Omega-3 Environmental Protection Bureau can be directly used by the human body.
"What do you think of walnut and linseed oil? Food is an omega-3 acid called-α-linolenic acid. For assistant legal counsel," sammer said. "Although this is certainly good for you, it needs a process to convert it into DHA in the human body. In this transformation process, there are many factors that can affect a person. " Good news: You will probably see a unicycle supplemented with DHA, so that they can be fully developed for new products on the market in the coming year. At present, it is said that Kellogg is developing fortified cereals containing DHA, and a company named Nutrition Status, Kids has launched ready-made milk beverage products fortified with DHA. You can also find fortified eggs containing DHA, said Somel brand of soy milk.
Super food 3: beans
Goal: 3-4 copies per week.
What to do: Low-fat, beans are a good source of protein and fiber, which may have a protective effect on heart disease and breast cancer. Ms Susan Krauss, a nutritionist at R&D, said that beans can also stabilize the effects of female hormones. ..
Klaus said: "After experiencing so many beans, most people don't think this is a new healthy food they like." "But in fact, the healthy one between them is one of the women who can eat."
In a study published in the International Journal of Cancer, researchers found that beans in general, especially lentils, may have a protective effect on breast cancer. In the research published in Archives of Internal Medicine, doctors found the relationship between the low incidence of various cardiovascular diseases and the high intake of beans. The well-known beans include peas, beans, lentils and peanuts.
Because of the source of soluble and insoluble fiber, Klaus said that beans can help lower cholesterol, as isoflavones are known, they can help regulate the nutritional level of hormones, and may help premenstrual syndrome, perimenopausal or menopausal symptoms. Although soybean isoflavone content is the highest, other sources include red clover, kudzu root, mung bean, alfalfa bud, black cohosh and chickpea.
"Soybeans also contain a protease inhibitor, which may help prevent breast cancer," Klaus said. Protease inhibitors help to slow down the division of cancer cells, thus preventing the formation of tumors.
Last but not least, beans can give you a steady supply of folic acid if you are of childbearing age-if you have to get pregnant.
Super food 4: tomato (or watermelon, red grapefruit, red navel orange)
Goal: 3 to 5 copies per week.
What to do: In all these fruit factories, the nutrient is lycopene. According to Miller, research on the quiet protective effect touted in the headlines of prostate cancer shows that it is very beneficial to women's health.
"Studies have begun to show that lycopene can prevent breast cancer," Miller said. "In addition, it is a powerful antioxidant, which can help women prevent heart attacks."
The latest research shows that it can also help you maintain forward-looking protection from ultraviolet rays from the sun.
Super food five: vitamin D, low-fat milk or fortified orange juice.
Goal: Take at least 400 international units of vitamin D every day.
What to do: "For the intestines that help bones absorb calcium," Somel said, "vitamin D helps reduce the risk of osteoporosis and may reduce the risk of diabetes. Multiple sclerosis is very important, and it is also important for breast cancer, colon tumor and ovary. "
In fact, a recent study by the University of California, San Diego shows that vitamin D can prevent up to 1- breast cancer, half of colon cancer and ovarian cancer in the United States.
Somel told the central news agency that more and more studies show that many women may lack vitamin D. "Setting aside sunlight and using sunscreen can prevent the synthesis of vitamin D, which has set a dangerously low nutritional level, leading to the combination of many women," Somel said.
Although vitamin D exists in salmon, mackerel, tuna and sardines, experts say fortified foods, such as milk, are the best sources.
Super food six: berries (blueberries, strawberries, raspberries, cranberries)
Goal: 3-4 copies per week.
What to do: Similar to wine to some extent, these fruits may contain powerful anti-cancer anthocyanins, which are thought to play a role in cells and repair known nutrients in your body. Klaus said that studies have shown that anthocyanins can reduce the risk of certain cancers, including breast cancer and gastrointestinal diseases.
These super foods play an important role in women's health. Therefore, women should often eat some of these super foods in their daily diet. Eating a healthy diet can make you healthy, which is shared by men and women. So we should eat scientifically.
2. Women's health care
One support: Scientific diet is very important.
Eating is something that everyone must do, but not everyone can eat. It sounds funny, but it's not a joke, because many people just don't know how to absorb the nutrition in food, which leads to many hidden diseases.
Suggestion: Eat more coarse grains, fruits and vegetables, eat less meat, drink less and smoke less.
Second, you can't eat more sugar and salt.
Sugar and salt are essential for everyone every day, but when they are eaten too much, they are the enemy of health, because eating too much sugar can easily lead to obesity and diabetes.
Suggestion: when drinking coffee and eating snacks, try to pay attention to eating less sugar; Excessive salt intake is prone to hypertension. Try to eat less salty food such as cheese, pickles and smoked fish.
Sanyang: There are many ways to supplement vitamins.
Many people know that vitamins are very important elements to improve the body's resistance, but they don't know how to supplement them correctly and what kind of amount is appropriate.
Suggestion: Whenever possible, try to eat foods with more vitamins, such as tomatoes, green peppers, kiwis and carrots. When you really feel that it is not enough, you can also add some VC effervescent tablets when drinking water.
Four raises: three meals should be timed, and breakfast can't be avoided.
Among the three meals a day of professional white-collar workers, breakfast is the most easily overlooked by many people. Because young people nowadays have more nightlife, including overtime, they often go to bed late, but they have to get up early the next morning. In order to sleep a little longer, they often take up breakfast time, so it is a common problem to have no time to eat breakfast, but breakfast is the basis of one's nutrition.
Suggestion: In order to save trouble, you can prepare a tomato and an egg in advance for breakfast. Tomatoes are eaten raw and eggs are cooked, so there is not much time. You can wash your face and brush your teeth when boiling eggs. Tomatoes are prepared in advance and can be eaten with boiling water.
Five supports: insist on physical exercise.
At present, the biggest excuse for many people not to exercise is probably the lack of time and environment. In fact, this is not right, and real exercise does not need to pay attention to these.
Suggestion: When going to work, work for about an hour, stretch in the corridor or at the door, or do a few simple squats in the seat, or close your eyes and take a few deep breaths in the seat.
Six major practices: learning to "rest dynamically"
Many people don't know much about the concept of "dynamic rest". In fact, they only learn to rest in a non-rest state.
Suggestion: For example, when driving in a traffic jam, you can completely close your eyes for a few seconds. When waiting for the elevator, you can stop your brain for a while and keep your eyes flat. When you are not supervised by your boss in the office, you can sit up straight and close your eyes for a while, which is very useful for your nervous rest.
Seven practices: correctly treating insomnia
A big enemy that white-collar workers often face in life is the quality of sleep. I often hear many people say that their sleep time is not short, but they always feel that they still have no spirit after waking up from sleep, or they just feel that they have never woken up. This is actually caused by poor sleep quality. I'm afraid many people have used the counting method, but they gave it up because it was ineffective. It's really hard to count when you have a bad sleep.
Suggestion: When you feel that you can't sleep, don't sleep hard, or it will be worse. You can find a book you don't like to read, but the light is not too strong, or turn on the TV, choose a program you don't like to watch and close your eyes slightly.
Eight branches: keep a good attitude.
A person's mood will affect his health to a great extent, so it is very important to adjust his mood, and the most important thing is to make himself happy. To really make yourself happy, you can only rely on yourself, not external forces.
Suggestion: Learn to look at gains and losses rationally, learn to encourage yourself, everyone will have their own advantages over others, and don't make simple comparisons with others, which will produce a strong inferiority complex.
Nine practices: learn to communicate and resolve conflicts.
Contradictions are everywhere in life, whether between family members or colleagues at work, or between society and strangers. In short, as long as there are people, there must be contradictions. It is not terrible to encounter contradictions, but it is terrible not to deal with them. Small contradictions often intensify into big contradictions, and the consequences need not be said.
Suggestion: When encountering contradictions, learn to exercise restraint first. The simplest thing is to take a deep breath, take your eyes off each other's faces, and then learn to be tolerant. Even if you think the other person is wrong at that time, the easiest way is to think about the advantages of the other person and the help you have given yourself for a second. After thinking about it, your mood will be relieved. Then learn to communicate and use your wisdom to explain your views and differences between you.
Ten raises: Make more friends.
Many people's depression is caused by communication, because now is an era of communication. In communication, you can get more information and more useful contacts, and you can also get love that makes you happy. If a white-collar worker can't communicate with others, he will certainly not be happy, and it is not easy to achieve results. After all, few people can develop their personal future by themselves, and it is inevitable that they need to cooperate with others.
Suggestion: Learn to praise others, consult others modestly, congratulate others warmly, help others actively, and express yourself confidently, and you will surely win in communication.
Summer is the best time to recuperate gastrointestinal function. If the diet is healthy, the human digestive tract can naturally handle the food in the body. For example, the human body system can obtain dietary fiber from healthy fruits, vegetables, beans and whole grains; Or extract probiotics from yogurt. Of course, it is very important to replenish enough water anytime and anywhere. In addition, dietary fiber can accelerate the movement of food in the intestine and absorb water, which is particularly beneficial to prevent constipation. So, what food is the most effective for white-collar workers to eat? The following will introduce the white-collar health "Jiubao Band".