Nutritional needs of female physiological stage-healthy recipes

Basic healthy recipes for women

The nutritional needs of women, like choice of clothing, like living in different ages have different choices. The nutritional needs of women in adolescence and maturity period is definitely not the same. Different stages of activity, metabolic rate and facing a different environment, diet focus is naturally different. How to master the various periods of nutritional supplements to the opening?

10 to 18 years of age (puberty): strengthening the calcium and iron intake and exercise-healthy recipes

Nutrition experts said, the absorption of calcium and iron is the focus of adolescent nutrition. Adolescent demand for calcium is greater than other age groups, formed at this stage because the bone growth and bone density. The best source of calcium in the diet is milk and soy products.

Iron for the growth and development of young people is also very necessary at this stage, the body's blood volume and muscle is a significant increase in iron is the synthesis of body hemoglobin and myoglobin of the necessary material, you need an adequate supply of In addition, girls cause iron loss because of menstruation every month, so women need to focus on iron supplementation. Iron from lean meat, shellfish such as oysters, clams, and nuts nucleolus from soy products, raisins, dates, pumpkin seeds, whole grains and dark green vegetables.

Of childhood obesity in our country's situation is getting worse, nutrition experts have warned that obesity for the development of young people will have many adverse effects, one of the more serious puberty early. Reaches a certain level of body fat will be stimulating hormone secretion, leading to physical maturity and sexual characteristics appear. In fact, early puberty is not a healthy symbol of the psychological and physical development of convergence on it breeds problems. Sometimes early development can also cause the development of early termination of many young people in a short time, high, after the height is easy to stagnate. Addition, obesity may also lead to cardiovascular disease, diabetes, adult after difficult weight loss and other sequelae. Therefore, the adolescent must maintain the standard weight in order to lay the foundation for future health.

It should be noted that, to maintain the standard weight should not go on a diet, need to rely on moderate exercise to assist. Regular and moderate exercise, consumption of excess calories, in addition to maintaining a healthy development is also very helpful.

18 to 25 years of age (maturity): Note that the intake of vitamin C-healthy recipes

This stage is usually the most vigorous effort, the maximum period of physical exertion. At this stage, busy with their studies or career, and may often need to stay up all night, also because of cigarettes and alcohol stimulate the harm to health. Let the damage to a minimum, in addition to a balanced diet, paying particular attention to vitamin C intake. Drinking and smoking will increase the rate of metabolism of vitamin C, environmental and emotional stress, vitamin C increased demand.

From the general fruits and vegetables to get enough vitamin C, such as bell peppers, oilseed rape, kiwi, papaya, broccoli and so on.



20 to 35 years (during pregnancy): The complement of folic acid

Women of this age group, usually a time when the growth period, pregnant women, folic acid intake on fetal development is very important because folic acid can help to nucleic acids and some amino acid metabolism and cell division are closely related. Pregnant women, a lack of folic acid, easily lead to the malformation of the fetus neural tube.


35 to 45 years (middle age period): a balanced intake of vitamin B group and protein

Nutrition experts point out that this stage physical signs of aging become more evident, adequate intake of vitamin B family, to ease the aging and help skin maintain the best condition. Milk, yogurt and other dairy products, cereals (such as brown rice, etc are rich in vitamin B group).

Many people entering middle age, a significant reduction in protein intake, which is not correct concept. Protein intake for every stage of life are very important, even in old age is no exception. Either girls or middle-aged women, protein intake is very important. Protein for body functions to maintain normal cell differentiation and growth, skin health, has a very important role. Middle age, but also adequate intake of quality protein, which may be the poultry, seafood, lean meat and dairy products.

The age of 40, the body's metabolic rate will reduce the heat demand will be less than the young. The best way of eating low-fat, high fiber foods, eat more fruits and vegetables, cereals, fish and lean meat. Such a diet can reduce the body's cholesterol, prevent hardening of the arteries, and reduce the risk of hypertension, heart disease, cancer and other diseases.

45 to 55 years (menopause): calcium supplementation and phytoestrogen

At this stage, many women facing menopause is not the threat of osteoporosis, nutrition guidelines as puberty, calcium intake is still the focus. This stage of the women's daily intake of about 1000 mg of calcium. Of several nutrition surveys are found generally inadequate calcium intake, increased rate of bone loss after menopause, exacerbating the risk of fracture. Milk, mustard, soy, etc are rich in calcium.

Should be noted that the plant food often contains large amounts of phytic acid and oxalic acid will combine with calcium to become 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, you should avoid both consumption.

Menopausal women to intake of soy products. Some women taking estrogen to relieve menopausal symptoms, but these hormone supplements with breast and uterine estrogen receptor, cause irritation of the breast, the possibility of inducing breast cancer. Legumes contain phytoestrogens - soy isoflavones, estrogen-like physiological function, from the natural diet intake can reach the effect of health care. 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 fever, flushing, increased symptoms.

After 60 years of age (old age): Select high-quality protein, fresh fruits and vegetables

Activity, metabolic rate, old age need to calorie reduction, the desired protein but higher than the prime of life, this is worse because the body's absorption, so it is necessary to increase protein intake, in order to repair the tissues of the body. The diet should focus on high-quality protein such as lean meat, fish, low-fat milk. However, liver and kidney dysfunction in patients with hyperuricemia, pay attention to protein intake should not be excessive.


Unsaturated fatty acids and high levels of fats in fat intake, try to choose to reduce the consumption of saturated fatty acids to reduce blood cholesterol levels. Most of the saturated fatty acids from animal foods, such as fat, lard; a small number of vegetable oils such as coconut oil, but also high in saturated fatty acids. Unsaturated fatty acids are mostly from plant foods, such as olive oil, sunflower oil, soybean oil; but there are also the source of the animal, such as salmon, mackerel.

In addition, the elderly should also eat more fresh fruits and vegetables. Fruits and vegetables are rich in dietary fiber, can help the elderly to ease the symptoms of constipation, and plant-specific chemical composition, such as flavonoids, carotenoids and polyphenols can prevent cancer.

Although the focus of all ages to strengthen the nutrition is different, the experts stressed that regardless of what age, a balanced diet are very important. Scientific eating habits with regular lifestyle will make a female friend, radiant, and preserve their health.