The Reference Intake of Dietary Nutrients for China Residents (version 20 13) also mentioned that different genders and different ages need different amounts of nutrients. Although they are all based on balanced nutrition, in fact, men and women pay more attention to supplementary nutrition at different ages.
Therefore, when choosing nutritional supplements, we must choose and supplement nutrition in a targeted manner, and choose the nutrition that suits us best.
0 1
Adolescent stage
Boys and girls have different development and need different nutrition.
Girls will usher in menarche and enter a critical period of life. Attention should be paid to supplementing iron and vitamins for girls to prevent anemia.
At the same time, the secondary sexual characteristics of boys at this stage began to develop, and the characteristics of long Adam's apple, long beard and voice change began to appear. Attention should be paid to the intake of zinc and selenium.
Boys and girls at this stage are in the golden age of growth, so at this stage, we should pay attention to taking enough calcium and supplementing vitamin D3 and vitamin K2, which can help calcium to be better absorbed and really act on bones.
02
womanhood
Work pressure is high, and there are many nutritional needs.
Adult women reach the peak of bone calcium at the age of 35, and then experience cliff-like loss, which is prone to osteoporosis. Therefore, it is more necessary to supplement calcium in advance and increase the peak bone value. If calcium is not supplemented in time, it is easy to have problems such as fractures and joint pain.
Therefore, in daily life, it is suggested to supplement calcium, vitamin D3 and vitamin K2 at the same time, which can help calcium to be absorbed better and increase bone mass in advance.
With the increasing pressure of life, this stage will also face multiple pressures at the same time. For example, men often stay up late and work overtime for entertainment, often lack energy, have irregular work and rest, and often eat takeout, resulting in unbalanced nutrition. Can you add some suggestions as appropriate? Trace elements such as B vitamins, vitamin A, zinc and selenium maintain a balanced nutrition.
03
Old age stage
Pay attention to osteoporosis and menopausal symptoms
The elderly are also at high risk of osteoporosis. More than 200 million people in China are in a state of low bone mass, so we should pay attention to the intake of calcium and vitamin D.
20 18 the first epidemiological survey of osteoporosis among China residents showed that osteoporosis has become an important health problem for people over 50 years old in China, with a prevalence rate of 19.2%, especially for middle-aged and elderly women, with a prevalence rate of 32. 1%. Besides vitamin D3, vitamin K2 can be supplemented at the same time to improve the absorption and utilization rate of calcium and prevent osteoporosis.
With the increase of age, the activity of enzymes secreted and digested by gastric juice will gradually decrease, the digestion and absorption capacity of the stomach and small intestine will also decrease, and the hematopoietic function will also weaken, especially in women, and menopausal problems will occur. It is prone to problems such as iron deficiency anemia.
Moreover, there are still some differences between men and women. For example, the survey shows that elderly men usually have the problem of insufficient intake of trace elements such as vitamin A, vitamin D, zinc and selenium.
Therefore, the elderly should pay attention to the supplement of iron in their daily lives, and at the same time pay attention to the supplement of trace elements such as vitamin C, vitamin B 12, zinc and selenium.
04
Pregnant women group
The needs of babies and mothers "double"
During pregnancy, the food eaten by pregnant women should not only provide various ingredients for the body, but also provide nutrition for the healthy development of the baby.
Malnutrition during pregnancy will not only lead to weakness, calcium deficiency, iron deficiency and other symptoms, but also lead to fetal growth stagnation in the mother, intrauterine growth retardation, and some adverse consequences. Therefore, pregnant women need to ensure the intake of micronutrients such as iron, folic acid and vitamin A.
05
How to scientifically supplement nutrition?
China people have specific eating habits and living habits, so they need to find "just right" nutritional supplements that suit them, instead of just supplementing them.
To find the missing nutrients, different diets have different missing nutrients. For example, people in China are prone to lack B-group, vitamin D, calcium, zinc and vitamin C due to the characteristics of their diet structure, so we can consider making key supplements.
In fact, your body is also very sensitive to nutrients. If one kind is not enough, there will be corresponding symptoms. For example, oral ulcer may be lack of VC, anemia may be lack of iron, and lack of VB2 may lead to hair loss ... If these symptoms appear, you can consider whether there is a lack of certain nutrients. Understand what nutrition you lack, and then take "medicine" to supplement.
But now the pace of social life is fast and energy is very limited. I want Ge You to lie down when I go home every day. How can you have the energy to buy food and cook? Reasonable collocation is easy to say, but many people will feel dizzy when doing it.
In view of this situation, nutritional supplements can be reasonably selected. Pay attention to two principles when choosing: supplement the right nutrients and supplement the right dosage.
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As mentioned earlier, there is a great difference between eastern and western diets, and foreign countries will develop vitamins according to the lack of nutrition in their own diets.
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