How working women can eat healthily

　　modern profession female It is necessary to maintain a smart brain and maintain a good figure, so for women in the workplace, it is reasonable to healthy A healthy diet can make women healthier.

　　1. Brain-boosting diet:

　　First of all, you should eat more fish, milk, eggs and other foods containing amino acids. Secondly, eat more foods rich in vitamin C, such as fruits, vegetables and beans; thirdly, appropriately supplement foods containing phospholipids such as egg yolks, meat, fish, cabbage, soybeans and carrots. It is generally believed that supplementing more than 10 grams of phospholipids per day can enhance brain activity and improve work efficiency. In addition, eating more onions and garlic also has good brain-building functions.

　　2. Weight loss and fat-lowering diet:

　　Weight loss can be achieved by controlling your diet. Supplement a large amount of dietary fiber, such as various beans and cereals, thick brown bread, oat bran, cabbage and leeks. Eat more fruits and vegetables, such as cherries, strawberries, grapefruit, peaches and pears, as well as lettuce, celery, etc. Intake protein in moderation, such as low-fat soybeans, fish and poultry, and yogurt protein. Learn to eat smaller meals more frequently, snack less, and reduce sugar intake. In addition, you can drink some slimming tea, which can also play a role in losing weight. To lower blood lipids, eat less animal fat or foods containing more cholesterol, such as fatty meats, animal hearts, livers, kidneys, brains, fish seeds, egg yolks, quail eggs, squid, eels, oysters, etc. Try to eat soybean oil, vegetable oil, sesame oil, corn oil, etc., and do not eat coconut oil. Eat more foods rich in vitamins and protein, such as lean meat, chicken, carp, abalone, soy products, etc. Eat less sucrose, fructose and sugary desserts. Eat more black fungus, wheat flour or oatmeal, which have good blood-lipid-lowering effects.

　　3. "Three Phases" diet:

　　“"Three phases" refers to the menstrual period, pregnancy and lactation period of white-collar women. During the menstrual period, it is advisable to eat more pork liver, lean meat, fish, seaweed, kelp, etc. During pregnancy and lactation, calories and high-quality protein must be ensured. In late pregnancy, daily calories are increased by 200 kcal and protein by 25 grams compared with normal times. During lactation, daily calories are increased by 800 kcal and protein by 25 grams. At the same time, adequate amounts of minerals and vitamins must be supplied, and 10 mg of iron should be supplemented daily. Pay attention to the intake of vitamin A, vitamin B1, vitamin C, vitamin D, etc.

　　4. Balanced and reasonable nutrition:

　　Drink a bag of milk every day, which contains 250 mg of calcium, which can effectively supplement the low calcium intake in the diet; consume 250-350 grams of carbohydrates daily, which is equivalent to 5-7 taels of staple food; eat three to four servings of high-protein foods every day, each serving refers to: 1 tael of lean meat, egg 2, poultry meat 2 taels, fish and shrimp 2 taels, fish and legume protein are better; eating 500 grams of fresh vegetables and fruits every day is to ensure health and prevent cancer effective measures. You should eat more yellow vegetables, such as carrots, sweet potatoes, pumpkins, tomatoes, etc., because they are rich in carotene, which can improve immunity; drink more green tea, because green tea has obvious anti-tumor and anti-infection effects. The dietary principle should be coarse and fine (a combination of coarse and fine grains), neither sweet nor salty. Arrange your diet properly to keep your body healthy and beautiful.