First of all, eat more foods containing amino acids such as fish, milk and eggs. Secondly, 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.
Weight loss and lipid-lowering diet can achieve the purpose of losing weight 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.
"Three Stages" Diet "Three Stages" refers to the menstrual period, pregnancy and lactation of white-collar women. Eat more pork liver, lean meat, fish, seaweed and kelp during menstruation. 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.
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 the diet; Consume 250 ~ 350g carbohydrate every day, 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: 50 grams of lean meat, 2 eggs, poultry meat 100 grams, fish and shrimp 100 grams, with fish and bean protein as 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.
Three meals are distributed in the proportion of three meals. Generally, breakfast intake accounts for 30% of the total food intake, lunch 40% and dinner 30%. It is worth noting that there are two meals in the morning and evening. It is best to ensure a certain amount of high-quality protein such as milk, soybean milk or eggs for breakfast. The intake of protein can not only supplement the needs of brain cells for protein metabolism, but also enhance the excitability and inhibition of cerebral cortex.
You can also eat a glass of fresh milk, some whole wheat bread (or other pasta) and a slice of ham every morning. This breakfast will only take a few minutes to solve, but it will make people feel energetic. If you don't eat breakfast, you will feel lack of energy and work efficiency will be difficult to improve, so you must eat breakfast every day.
Because most of the time from dinner to the next morning is spent in bed, the body's calorie consumption is not large, so dinner is mainly to eat less calorie-rich foods such as rice, pasta and greasy food. Vegetables and fruits should not only be eaten less, but should be eaten more, so as to ensure that the body can get enough vitamins and inorganic salts, which is extremely beneficial to maintaining the beautiful figure, clear mind and quick thinking of white-collar women.
Dietary taboos should also form a good habit of eating on time and not being partial to food. Medical scientists believe that the interval between meals is generally 4~5 hours. If the interval between meals is too long, it is easy to feel hungry, which will affect endurance and work efficiency; On the contrary, if the interval between meals is too short, the digestive organs will not get proper rest, and it will not be easy to restore their functions, which will also affect appetite and digestion. Never skip meals or delay meals because you are busy with work or blindly pursue beauty.