Women’s weight loss should pay attention to the eight nutrients
Despite the growing attention to a balanced diet, there are still many women can not be obtained from the diet all the necessary nutrients. Following is a list of eight women, most in need of major nutrients, the daily dosage and the best source of the best:
1, folic acid intake of 400 micrograms, the best source: asparagus, broccoli, oatmeal.
2, vitamin B6, intake of 1.5 mg, the best source: tuna, lean steak, chicken breast, bananas, peanuts.
3, vitamin C, intake of 75 mg, the best source: cantaloupe, broccoli, grape juice, orange juice, strawberries, pepper.
4, vitamin E, intake of 15 mg, the best source: peanut butter, sunflower oil, safflower oil, hazelnuts, sunflower seeds.
5, calcium intake, 1000 mg, 1200 mg of over 50 years, the best source: Brassica vegetables, skimmed milk, yoghurt, sardines.
6, iron intake, 15 mg, 50 mg over the age of 10, the best source: lean steak, shrimp, wheat, lentils, apricots, tofu, oyster.
7, magnesium, intake of 320 mg, the best source: buckwheat, tofu, almonds, sunflower seeds.
8, zinc 12 mg intake, the best source: steak, pork chops, veal, tofu, oyster.
A rational allocation of three meals a day
Do not avoid breakfast, as long as ready a large glass of milk, a fruit, a piece of bread and a ham on it. The breakfast can be solved only a few minutes, but it will make people feel full of energy, because the protein complement of brain cells in protein metabolism and other needs, but also can enhance the excitement and inhibition of the cerebral cortex.
Enough to eat breakfast in order to have sufficient physical and mental, to cope with the day’s work.
Case of a busy lunch hour, there is no time to eat or not eat on time, preferably in the office in advance to prepare some healthy snacks, such as dried apricots, raisins, banana chips, pineapple pieces, seaweed tablets and the like, combined with boxed soy milk and pure fruit juices.
If dining with clients, you have the power of ordering, the best for their own point of these vegetables, the meat replaced with tofu, steamed dishes to replace the fried stir-fries.
Even if are neither a la carte, you can also the control diet, stay away from high-fat foods, multiple-choice, vegetables and tofu. In addition, preferably away from the large quantity of pork dishes, because it is too high fat content. Western-style fast food to eat, when to replace the cheese tomato juice to replace fried chicken, roast chicken, a wise move.
Encountered dinner or dinner, but be careful diet
As the evening eat sleep most of the time spent in bed, the body’s energy expenditure is not large, so we should eat less of those calorie-rich foods such as rice, pasta and fat foods, but to eat more vegetables, fruits, This ensures that the body has adequate intake of vitamins and inorganic salts, for maintaining shape, clear-headed, quick thinking have helped.
