1, dietotherapy that women can't live without
1. Tomato beef brisket: iron supplement
Many women often feel tired and think that this is a normal physiological reaction. As everyone knows, it may be iron deficiency anemia. Among women of childbearing age, the incidence of iron deficiency anemia is high, except for unexplained fatigue, fear of cold, decreased resistance and difficulty in concentration. It is found that even normal women of childbearing age will improve their physical strength, mood and attention if they pay attention to iron supplementation in their diet. If they want to supplement iron, female friends had better eat meat, animal offal and animal blood products in moderation. They are rich in heme iron, which is highly absorbed and utilized. Although plant foods such as vegetables and fruits also contain iron, the utilization rate of human body is relatively low.
Stewed beef brisket with tomatoes is not only delicious, but also has a good iron supplement effect, which is worth recommending. Tomatoes are rich in lycopene and vitamin C. Lycopene can protect vitamin C, while vitamin C is beneficial to iron absorption.
It is worth reminding that it is best to choose fresh tomatoes with bright red color for this dish, and the lycopene content is relatively higher. Other delicious and low-fat iron supplements include fried chicken hearts with garlic seedlings and chicken gizzards mixed with sesame oil. If you are worried about too much fat, it is recommended to choose cooking methods with less oil, such as steaming, boiling, stewing and mixing. Vegetarian women may wish to eat more vegetables rich in vitamin C to help the absorption of iron in plants, or they may often eat hazelnuts.
2. dried celery: strong bones
Calcium is especially important to the human body. Calcium deficiency not only causes women to lose their upright posture, but also affects their temper and temperament, causing impatience and anxiety. In life, many women's wrong practices, such as dieting to lose weight and replacing meals with fruits and vegetables, will lead to insufficient calcium intake and increased calcium loss. It is suggested that female friends increase the intake of dairy products, bean products, aquatic products, nuts, dark calcium-rich fruits and vegetables in their daily diet to achieve the purpose of calcium supplementation.
Fried celery is a good dish for supplementing calcium. Bean products represented by dried celery are rich in calcium and protein. Green leafy vegetables such as celery are not only rich in calcium, but also rich in vitamin C, vitamin K, potassium and magnesium, which can promote calcium supplementation.
Other calcium supplements include fried dried seaweed, fried tofu with loach, and spinach mixed with sesame sauce. It is worth reminding that lactone tofu contains extremely low calcium. If you want to use bean products to supplement calcium, remember to choose North Tofu or South Tofu. The content of oxalic acid in astringent vegetables such as spinach and amaranth is high, so it is suggested to blanch with boiling water before cooking to remove most of oxalic acid, which is more conducive to improving the absorption rate of calcium.
3. Spinach tofu: cancer prevention
In recent years, breast cancer has gradually become the most common cancer among urban women. The reasons are related to factors such as excessive intake of fried food and animal food, insufficient exercise, too little sunshine and anxiety. In order to prevent it, it is suggested to eat more vegetables, fruits, miscellaneous grains and potatoes in moderation, because on the one hand, they can delay the rise of postprandial blood sugar and reduce the risk of obesity; On the other hand, it is rich in phytochemicals, which can inhibit excessive cell proliferation and prevent cancer.
Studies have found that some foods play a particularly prominent role in preventing breast cancer. For example, eating soy products often helps to control estrogen levels and reduce the risk of breast cancer, especially for premenopausal women. For example, women with high folic acid intake will also significantly reduce the incidence of breast cancer. Common green leafy vegetables such as spinach, amaranth and rape are rich in folic acid. Therefore, the light and delicious spinach stewed tofu can be described as a star combination to prevent breast cancer. Of course, spinach should be blanched before cooking. It should be emphasized that the combination of the two has the benefits of supplementing calcium and strengthening bones, and there is no need to worry about causing stones. In addition, cruciferous vegetables such as radish, kale, cauliflower, broccoli and Chinese cabbage containing isothiocyanate, asparagus rich in anti-cancer ingredient "rutin" and carrots containing a lot of α -carotene are all worth recommending.
4. Mushrooms and edamame: Protecting intestines
In daily life, many female friends are often troubled by constipation, which leads to dull complexion, pimples and spots all over their faces, which makes them more troubled. Generally speaking, constipation is mostly caused by bad habits such as insufficient dietary fiber intake and too little drinking water. So the solution is to eat more fiber-rich fruits and vegetables and coarse grains to promote intestinal peristalsis. "Always take a sip from your cup" to moisten your intestines. When it comes to dietary fiber, people often think of celery stems and leek tendons, and think that these vegetables are rich in dietary fiber. In fact, although it contains a certain amount of fiber, it is not outstanding. Among vegetables, fresh beans and fungi are really outstanding. Taking edamame and fresh mushrooms as examples, their fiber content per 100 grams is 2.8 times and 2.3 times that of celery, respectively.
Other similar dishes include fried broad beans with snow vegetables, edible fungi mixed with Flammulina velutipes and so on. It is worth reminding that high-fiber ingredients "love to eat meat" and are cooked with saturated fat such as lard. Although it tastes slippery, it is better to protect the intestines with low-fat cooking to avoid increasing the burden on the stomach.
5. Xiaomi eight-treasure porridge: help sleep
Nowadays, insomnia seems to have become an epidemic, especially among working women and middle-aged and elderly women. The reason may be closely related to many factors such as excessive mental stress, bad eating habits and the influence of living environment. Long-term insomnia not only affects appearance and mood, but also increases the risk of cardiovascular and cerebrovascular diseases and various cancers. From the perspective of diet alone, calcium, magnesium, tryptophan, B vitamins and other nutrients should be properly supplemented.
Sweet millet eight-treasure porridge is a kind of sleep-aiding porridge that takes into account these nutrients. The main raw materials include: 2 portions of millet (60g), yellow rice 1 serving, oatmeal 1 serving, lotus seed 1 serving, peanut 1 serving, longan 1 bar, five (torn) dried dates, etc. The method is: soak the lotus seeds for 2 hours, then put them in an electric pressure cooker with other ingredients, add about 5-6 bowls of water, stand for 1 hour, heat for 15 minutes (common pressure cookers can be boiled for 10 minutes after inflation), and eat after cooling. This kind of sleeping porridge is sticky, nutritious, full and suitable for digestion.
6. Red bean oatmeal: lose weight
Slimming is an eternal topic in women's circles. In order to lose weight quickly, many women refuse to eat staple food. As everyone knows, it may not make people slim. Even if you lose weight for a short time, once you return to a normal diet, you will immediately rebound. At the same time, there may be problems such as accelerated aging, skin deterioration, serious hair loss, emotional irritability, and memory loss, which are not worth the candle. Healthy weight loss must be based on a reasonable choice of staple food, which can not only provide calories.
There are three kinds of high-quality staple foods suitable for weight loss: the first one includes starchy miscellaneous beans such as adzuki beans, kidney beans and dried peas, which have strong satiety and slow digestion, and can also supplement a certain amount of protein; The second diet staple food includes coarse grains such as oats, buckwheat, naked oats, brown rice, etc. Among them, oats and naked oats are most recommended, and their satiety is much higher than that of refined rice flour, and their vitamins and minerals are also several times higher than that of refined rice flour. The third diet staple food includes potato, sweet potato, yam, taro, lotus root and other starch-containing potatoes or vegetables, which have a strong satiety and contain more nutrients such as vitamin C and potassium.
Therefore, the staple food represented by red bean oatmeal is good for slimming, and the three slimming ingredients can also be matched with colorful staple foods at will. However, this kind of staple food should not be eaten too much, accounting for 1/3 of the total staple food.
7. Beautiful roses
Having a good complexion is the unremitting pursuit of all women, but some people describe it as haggard, yellow and dull, and become eclipsed. Therefore, many people pin their hopes on skin care products, hoping to stay in appearance forever and please others. In addition to external application, women should also pay attention to internal adjustment, so that the beauty emitted from the inside out will last.
The ancients often described women's faces as "peach blossoms". Roses have the functions of promoting blood circulation and harmonizing qi and blood, and can be used as a necessity for daily beauty care. Sticking to taking it will make their faces look more rosy. Also effective are hawksbill flowers and peach blossoms.
Representative: several kinds of roses, hawksbill flowers and peach blossoms. As a tea substitute, this recipe is suitable for all women and can be brewed with warm water every day.
In addition, for women with chloasma and acne on their faces, 20 grams of Angelica sinensis, 20 grams of Dictamni Radicis and 20 grams of Tribulus terrestris are decocted with slow fire for 10 ~ 20 minutes, and taken orally twice a day at a suitable temperature, with the dosage of about 100 ml each time, and the effect is about one month.
In addition to oral administration, external application of traditional Chinese medicine also helps to adjust complexion and lubricate skin. Poria cocos 30g, Atractylodes macrocephala 15g, Angelica dahurica 15g can be taken as powder, which is evenly mixed with warm water, soaked with mask paper, applied to the face, and washed with clear water after 20 minutes. Need to be reminded that because everyone's skin is different, it is recommended to try it on the back of the ear and other parts first, if there is no redness.
Finally, experts * * * reminded that Chinese medicine pays attention to "treating different diseases with the same disease, and treating different diseases with the same treatment". The above drugs are suitable for most women, but according to individual physical differences, it is best to consult a doctor and take them according to syndrome differentiation.
2. Women should eat more food.
1. Eat more fish.
Eating more fish can enhance people's immune function and improve their ability to prevent and treat diseases.
It is recommended to eat sardines, which are rich in fatty acids and help prevent dementia. After the age of 30, women's daily fat intake should not exceed 30% of total calories, nor should it be lower than 15%. The omega-3 fatty acids contained in sardines can help prevent depression and dementia caused by free radical destruction, and will not make you fat.
At the same time, due to environmental pollution, feed addition and other factors, the level of mercury or other pollutants in artificially raised fish and most wild fish is high, and the mercury content is generally proportional to the size of the fish, so small sardines are safer to eat. If cooking is too much trouble, you can try canned sardines. It tastes simple and tastes good.
Eat more nuts.
Walnut, in particular, is more helpful to prevent heart disease than other nuts, and it also has unique antioxidants. But the calories of walnuts are very high, reaching 164 calories in the measuring cup of14. Remember not to be greedy when eating.
Eat more fruit
If possible, eat more blueberries, which can help prevent Alzheimer's disease and make you more focused. The blue-purple color of blueberries suggests that their antioxidant capacity is extraordinary. An animal study shows that blueberries can help people avoid brain damage that leads to Alzheimer's disease. If you can't see blueberries in ordinary markets or supermarkets, you can buy blueberry yogurt instead.
Eat more vegetables
Broccoli is a must-eat food. It is an indispensable food to delay aging, because broccoli contains a lot of antioxidants, vitamin A and vitamin C, and it is also a good source of calcium in vegetables.
More importantly, broccoli contains an anticancer component called isothiocyanate. A study of 1 550 women published in an American magazine shows that premenopausal women who eat broccoli 1 time a month have a lower risk of breast cancer.
Eat more coarse grains
Rye bread would be a good choice. It helps to prevent diabetes and reduce the risk of breast cancer. Almost all grains are beneficial to digestion, especially rye, which helps to prevent type II diabetes. Moreover, rye is rich in phytoestrogens, which helps to reduce the risk of breast cancer. However, the main ingredient of real rye bread should be pure rye. If you only buy by color, you probably won't buy rye bread.