The majority of white-collar women are middle-aged and young, with good economic conditions, many social activities, and frequent nightlife, which can lead to “overdraft†of the body and affect body fitness due to nutritional imbalance. Therefore, white-collar women, in particular, should pay attention to daily dietary work.
First, brain diet: white-collar women in the work due to greater mental pressure, easy to fatigue, neurasthenia syndrome may occur. Therefore, we must pay attention to brain diet. First, you should eat foods that contain amino acids such as fish, milk, and eggs. Because amino acids can ensure that mental workers are energetic and improve their thinking ability; secondly, white-collar women with mental labor consume large amounts of vitamins in their bodies. Therefore, you should eat more foods rich in vitamin C, such as fruits, vegetables and legumes; again, properly add foods containing phospholipids such as egg yolk, meat, fish, cabbage, soy, and carrots, which are generally considered to be supplemented by 10 grams daily. The above phospholipids can increase brain activity and improve work efficiency. In addition, eating more onions and garlic also has good brain function.
Second, diet lipid-lowering diet: It is generally believed that people with obesity are often accompanied by hyperlipidemia. You can achieve weight loss by controlling your diet. Add plenty of dietary fiber, such as various legumes and cereals, coarse brown bread, oat bran, cabbage and leek. Eat more fruits and vegetables such as cherries, strawberries, pomelos, peaches and pears, as well as lettuce and celery. Appropriate intake of proteins such as low-fat soy, fish and poultry, yoghurt protein. Learn to eat less, eat less snacks, and reduce sugar intake. In addition, you can drink some slimming tea, can also play a role in weight loss.
Reduce blood fat to eat less animal fat or foods containing more cholesterol, such as fat, animal heart, liver, kidney, brain, fish roe, egg yolk, quail eggs, squid, squid, oysters, etc., as much as possible consumption of soybean oil, vegetable oil , sesame oil, corn oil, etc. Do not eat coconut oil. Eat foods rich in vitamins and proteins, such as lean meat, chicken, eel, abalone, and soy products. Eat less cane sugar, fructose, and sugary desserts. Eat black fungus, wheat flour or oatmeal, they have a good lipid-lowering effect.
Third, the "three phases" of diet: "three phases" refers to white-collar women's menstrual period, pregnancy and breast-feeding period. During the menstrual period, iron-containing foods should be added to supplement the menstrual loss of iron. Should eat more liver, lean meat, fish, seaweed, kelp and so on. Pregnancy and breastfeeding should ensure heat and quality protein. During the second trimester of pregnancy, daily calories increase by 200 kcal per day, protein by 25 grams, daily calorie intake by 800 kcal, and protein by 25 grams. At the same time, to supply sufficient quantities of minerals and vitamins, 10 mg of iron should be added daily. Pay attention to intake of vitamin A, vitamin B1, vitamin C, vitamin D and so on.
Fourth, balanced and reasonable nutrition: daily drink a bag of milk, containing 250 milligrams of calcium, can effectively supplement the low intake of calcium in the diet; daily intake of carbohydrates 250-350 grams, which is equivalent to 5-7 Two staple foods; eat three to four servings of high-protein foods each day, each serving: 1 lean meat, 2 eggs, 2 poultry meats, 2 fish and 2 fish and shrimp; better with fish and legumes; eat daily 500 grams of fresh vegetables and fruits are effective measures to ensure health and prevent cancer. Vegetables should be selected to eat more yellow, such as carrots, sweet potatoes, pumpkins, tomatoes, etc., because of its rich carotene, with the role of improving immunity; drink more green tea, because green tea has a clear anti-tumor, anti-infective effect. The dietary principles should be coarse and fine (coarse and fine grained), not sweet and salty. Reasonably arrange your diet to be both healthy and beautiful.