We offer recommendations for the fairer sex, who want to stay in shape, maintain a healthy and beautiful skin and strengthen its women's health.50 years ago a healthy menu recommended by nutritionists looked the same for men and for women. Only in the second half of the twentieth century, doctors began to highlight the gender characteristics of a healthy diet, and now more and more research is conducted in this direction. Here are General guidelines for the fairer sex, who want to stay in shape, maintain a healthy and beautiful skin and strengthen its women's health. So, what do we need?
Folic acid
It. Synthetic vitamin C.
Why do we need. Especially useful for pregnant women: the lack of this vitamin can cause congenital neurological defects in children. But those who are not waiting for the addition, supply of folic acid doesn't hurt, either. It is necessary for the formation of the new body cells, and therefore its lack can directly affect your skin, hair and nails. In addition, it competes with the formation of other acid - homocysteine - overdose which can lead to stroke, heart attack, diabetes, senile dementia and other chronic diseases. Some scientists also believe that regular intake of folic acid helps to prevent depression, including post-Natal.
How many
. 400 micrograms per day.
Where contains
. In enriched grain products, whole wheat bread, pasta; spinach, cabbage, nuts, and legumes.
Calcium
It. One of the most abundant elements in the body, forms the basic structure of our body, being present in bones and teeth.
Why do we need
. Activate bone growth and prevents bone loss. Over time, this misfortune will befall each of us, but women suffer from it much more. Not accidentally osteoporosis among women is far more common than among men. Calcium deficiency also affects the condition of hair and nails. And recently, scientists from the American Cancer society found that a high intake of calcium reduces the risk of breast cancer.
How many. Until menopause - 1000 mg per day, after - 1200 mg Note: this amount of calcium the body can not be processed at one time, so separate your "dose" of portion 500 mg.
Where contains. In low-fat dairy products (especially cheese), almonds, broccoli, white cabbage. But best of all - all the same vitamins. Note the calcium-containing medications, especially during pregnancy and after 40 years.
Vitamin D
It. Although it belongs to the vitamins in our body, it works more like a hormone. The liver and kidneys process it in a special biologically active form, calciferol, which, in turn, helps us get more calcium from food.
Why do we need. In addition, this vitamin provides us a large amount of calcium, it also protects us from many serious diseases, including certain types of cancer (breast cancer, bowel and uterus). It is also necessary for normal functioning of the thyroid gland and protects the skin from damage and infections.
How many. 2, 5 mcg a day, pregnant and nursing mothers - to 10 mcg. The rate may be increased if you experience a lack of UV radiation (for example, during the long winter time).
Where contains. In oily fish, dairy products and eggs.
Iron
It. This mineral plays a vital role in supplying cells with oxygen.
Why do we need. Nearly two-thirds of iron in our body is part of the hemoglobin protein in red blood cells that binds to oxygen and transports it to the tissues. Therefore, the consumption of iron is so important for maintaining energy and overall functionality of the body. The first consequence of iron deficiency is a common weakness, which, by the way, women occurs 3 times more often than men.
How many
. Until menopause - 18 mg / day after 8 mg During pregnancy normal flies to 27 mg.
Where contains. In meat and fish, spinach and various legumes. Especially a lot in the liver (chicken or veal), as well as some seafood such as mussels and clams. To increase absorbation of iron from food, nutritionists advised to take iron-containing products with those that are rich in vitamin C (tomatoes, peppers, citrus fruits).
Fibre
It. This is the part of plant foods, which is not processed by the body, although divided into soluble and insoluble.
Why do we need. Despite the fact that our body tissue does not absorb, it is extremely important for a good work, especially the digestive and circulatory systems. Thus, soluble fiber is able to bind cholesterol and prevent its absorption in the intestine. Thus, it misses and in our blood. Insoluble fiber also affects our gut, giving him a kind of cleansing effect. And finally, great news for losing weight: the long fiber is digested and the products containing it, is relatively low. Thus, you will not be hungry and lose weight at the same time.
How many. 30 grams a day. This norm is better to divide into equal parts between Breakfast, lunch and dinner. But now if you consume very little fat, don't jump on it immediately. Start with 15 g and gradually increase the dose, otherwise you are not used to can get constipation.
Where contains. In oat flakes, wholegrain bread, pasta (made from flour of the first grade) and maize; in fruits, especially apples; in peas, beans and broccoli.
Fatty acids omega-3
It. The form of the so-called "good" fats. Cannot be recycled by the body from other fatty acids, so it is important to get them through food.
Why do we need. Regular consumption of products containing these acids may reduce the risk of stroke and heart attack 3 times, so the doctors specifically recommend from people after 45. In addition, studies have shown that acids have anti-inflammatory effect and reduce the painful symptoms of diseases such as, for example, arthritis.
How many. 1, 1 g per day.
Where contains. Mostly in oily fish (tuna, herring, salmon, salmon).
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