Women’s nutritional needs, like clothing choices, like living in different age groups, there are different options. Women in the period of puberty and maturity never the same nutritional needs. Different stages of activity, metabolism, and facing a different environment, the focus is naturally there are differences in diet. How to master the key to the various periods of nutritional supplements do?
10 ~ 18 years of age (puberty): Calcium intake and exercise to strengthen
Nutrition experts say, calcium and iron absorption is the focus of adolescent nutrition. Adolescence, the demand for calcium more than other age groups because of bone growth and bone density, mainly in the formation of this phase. Calcium in the diet is the best source of milk and soy products.
Iron for growth and development of young people is also necessary, at this stage, the body’s blood volume and muscle is a significant increase in iron is the synthesis of hemoglobin, myoglobin physical elements necessary for the material needs to ensure adequate supply. In addition, the girls will result in a month because of menstrual iron loss, so women are more need to focus on iron supplementation. Iron from lean meat, shellfish such as oysters, clams, etc. as well as from soy products, raisins, dates, pumpkin seeds and other nuts, nuts, whole grains and dark green vegetables to get.
At present, China is getting worse case of juvenile obesity, nutrition experts have warned that obesity for adolescents who will have many adverse effects, which is the more serious signs of premature puberty. When the body fat reaches a certain level, will be stimulating hormone secretion, leading to physical maturity and sexuality emerged. In fact, early adolescence is not a symbol of health, once the psychological and physical development of convergence is not on the issue will be breeding. Sometimes development can also cause early puberty early termination, many young people in a short time rapidly grow any taller, but it is easier, after stagnation in height. In addition, obesity can cause cardiovascular disease, diabetes, and adults are difficult to weight loss or other consequences. Therefore, the adolescent must maintain the standards of weight, in order to lay a solid foundation for future health.
Should be noted that to maintain the standard weight avoid diet, moderate exercise to rely on to support. Law and moderate exercise, can consume excess calories, in addition to maintaining a healthy, is also very useful for the development.
18 ~ 25 years old (mature): Note that the intake of vitamin C
This phase is usually the most productive effort, the greatest period of physical exertion. People are busy with their studies at this stage, or the cause may often need to stay up all night because their cigarettes and alcohol to stimulate the harm to health. Let the damage to a minimum, in addition to a balanced diet, but also should pay special attention to vitamin C intake. Because of drinking and smoking will increase the metabolic rate of vitamin C, while the environmental and emotional stress, but also to make vitamin C, increases in demand.
From the general in fruits and vegetables you can get sufficient amounts of vitamin C, such as sweet pepper, rape, kiwi, papaya, cauliflower and so on.
20 ~ 35 years of age (during pregnancy): supplement of folic acid
Women in this age group, usually a time when reproductive period, the pregnant women, folic acid intake on the fetal development is important because folic acid can help nucleic acids and some amino acid metabolism, and cell division is closely related to. If the lack of folic acid pregnant women, easy to produce neural tube leading to fetal malformation.
35 ~ 45 years old (entering middle age): a balanced intake of vitamin B and protein family
Nutrition experts point out that at this stage the body showing signs of aging become increasingly clear that an adequate intake of vitamin B family, it will ease the aging and help skin retain its best. Milk, yogurt and other dairy products, cereals (such as brown rice mused rich in vitamin B family).
Many a middle-aged period, taking a significant reduction in protein intake, which is not correct concept. Intake of protein at every stage of life is of prime importance, even in old age is no exception. Both girls or middle-aged women, protein intake is very important. Protein for the maintenance of body function, cell differentiation and growth of the normal, skin health, all have a very important role. Even into middle age, but also adequate intake of high quality protein, which could be poultry, seafood, lean meat and dairy products to obtain.
Into the 40-year-old, the body’s metabolic rate would be lower demand for heat less than the young. The best diet is low-fat, high-fiber foods, eat more fruits and vegetables, cereals, fish and lean meat. Such eating habits, can reduce the body’s cholesterol, prevent hardening of the arteries and reduce the risk of high blood pressure, heart disease, cancer and other diseases.
45 ~ 55 years of age (menopause): supplement of calcium and plant estrogen
At this stage, many women facing menopausal discomfort and the threat of osteoporosis, as criteria for adolescent nutrition, calcium intake is still the focus. Women at this stage need to intake of 1000 mg a day or so of calcium. Of China’s many nutritional survey were found, people generally insufficient calcium intake, increased rate of bone loss after menopause, and more emphasis on the risk of fracture. Milk, mustard, soy products are rich in calcium mused.
It should be noted that the plant food often contains large amounts of phytic acid and oxalic acid, combined with calcium as insoluble calcium salt, which will reduce the absorption rate of calcium, such as oxalic acid in spinach with milk of calcium binding , so that the calcium in milk can not be absorbed, both at the same time should avoid eating.
Menopausal women also have to more intake of soy products. Some women will take estrogen to relieve menopausal symptoms, but these hormone supplements with breast and uterine estrogen receptor are closely linked to the breast caused by stimulation, there is the possibility of induced breast cancer. Beans contain phytoestrogens – soy isoflavones, estrogen-like physiological functions, from natural dietary intake, can reach health effects. Tofu, soy milk and other soy products are rich in soy isoflavones.
In addition, menopausal women should avoid contact with substances containing alcohol, caffeine and spicy foods, because these foods can cause hot flushing, increased symptoms.
After 60 years of age (old age): Choose high quality protein, fresh fruits and vegetables
As the activity levels and lower metabolic rate, old age need to reduce the heat, but at a cost higher protein than their prime of life, it is because the body’s absorption variation, so the need to increase protein intake, in order to repair the body’s tissues. Diet should focus on high-quality protein, such as lean meat, fish, low-fat milk. However, liver and kidney dysfunction who hyperuricemia patients should pay attention to protein intake should not be excessive.
In fat intake, try to choose high content of unsaturated fatty acids in oils and fats, reduce saturated fatty acid consumption to reduce blood cholesterol levels. Saturated fatty acids mostly from animal foods such as fat, lard; a small number of vegetable oils such as coconut oil, also contains large amounts of saturated fatty acids. Unsaturated fatty acids were mostly from plant foods, such as olive oil, sunflower oil, soybean oil; but there are also animal sources, such as salmon, mackerel and so on.
In addition, the elderly should be eating more fresh fruits and vegetables. Fruits and vegetables rich in dietary fiber, constipation can help relieve symptoms of the elderly, and the unique chemical composition of plants, such as flavonoids, carotenoids, and polyphenols can prevent cancer.
Although all ages should strengthen the focus of nutrition vary, experts emphasized that, regardless of age, at which stage, a balanced diet are very important. Eating habits coupled with the scientific laws of life will lead to a female friend radiant, often healthy.
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