After paying attention to health care, I gradually realized that it is just better to buy the most expensive or best medicine after I get sick. Besides, I'm always glad to learn to eat well. It smells good.
Spending money on food is a great pleasure, and spending money on medicine is a mental collapse and helplessness. If you really encounter these things, you don't have to elaborate on your feelings.
As a senior health care party, let me talk about health care first: the most basic health care = learn to eat well = balanced diet and nutrition = seldom get sick.
Based on many years' working experience as a dietitian, this paper gives us two health suggestions that women should pay special attention to:
1, adjust your period
2. Pay attention to antioxidation.
I have met many women with menstrual problems, some are 25 years old and some are 45 years old. Most of them always have problems in menstruation, and their health is not so good at ordinary times.
Training your period, diet is really important.
Many women have all kinds of problems during their period, but they are not serious problems. After a stack of checklists, they may not find any organic diseases, but their period is really a demon at two ends in three days. This situation is generally much better than before after adjusting their diet. Based on the perspective of nutrition, some suggestions are provided for your reference:
In modern nutrition, the problem of menstruation is often closely related to endocrine, such as most dysmenorrhea (for dysmenorrhea with pathological changes, the reasons are complex and diverse), as well as cycle disorder, emotional problems, a large amount of menstruation and so on.
This nutrient has estrogen-like activity and is considered as a selective estrogen receptor regulator. When the endogenous estrogen level is low, it can show estrogen-like effect. If the estrogen level in the body is high, it will show anti-estrogen-like effect. In short, soybean isoflavone has a two-way balance effect and will be very friendly to endocrine disorders.
Dietary intake is recommended to eat more than 25g of soybean and its bean products every day. The better food sources are whole soybean, soybean powder, soybean milk, tofu with water, fermented soybean, soy sauce and soy sauce tofu. It should be noted that when making tofu, soybean isoflavones are lost with yellow syrup water, and some of them are lost during heating, especially when frying, and fermentation can transform soybean isoflavones from glycoside form to free form, thus improving their absorption rate.
There are many antioxidants in the food in daily diet, and they are very safe and natural nutrients.
What we need to pay attention to is:
1, many natural plant antioxidants, such as bioflavonoids, lycopene and anthocyanins, can be easily ingested (with the exception of eating disorders ~). They come from common berries (such as blueberries and Lycium barbarum, which have anthocyanins, and these nutrients will be inactivated when exposed to high temperature), grapes, tomatoes (rich in lycopene after cooking), mustard greens, broccoli and so on.
Many antioxidant vitamins are also common. Red, orange and yellow vegetables and fruits all contain β -carotene. Vitamin C exists in a large number of fruits and vegetables, provided that it is supplemented well after being eaten raw, because heating will destroy vitamin C; Some nuts and seed foods contain more vitamin E, which is also a very common and important antioxidant.
2. If you want better antioxidant, it is also important to pay attention to the synergistic effect of various antioxidants, because most of them need to cooperate with each other before they can play a better role.
If you want to remove the oxidized substances, you may need to combine vitamin E/C, β-carotene, glutathione, anthocyanins and other antioxidant components to complete it.
If only one of them is used, it may not only be unsatisfactory, but also harmful.
For example, although about 200 studies have shown that beta-carotene reduces cancer risk, three studies have also shown that the application of carotene supplements alone increases the risk of certain cancers.
Therefore, the suggestion for antioxidant diet is that we should eat as many different kinds of foods as possible, such as cereals, miscellaneous grains, fish/livestock/poultry meat, milk and eggs, beans and nuts, fruits and vegetables, etc. A variety of food types are more conducive to rich nutrient intake.
This is a very important point to learn to eat well.
On this basis, by controlling oil (25g/ day) and salt (6g/ day), combined with proper exercise, going to bed early and controlling emotions, it has become the most basic health care plan for women.
Seeing this, if you feel that you have gained something, it will be great and useful to you. Welcome to like it ~
# Health Thermal Plan # # Anti-aging # # Women's Health #
References:
China Encyclopedia of Nutrition Science
Concepts and Debates in Nutrition
Nutrition bible