Drink plenty of water.
women are made of water. Water is a good solvent for nutrients. It is involved in the material transport in the body. It transports nutrients into cells and transports away the metabolic wastes in the body. Water is the main component of the thermoregulation system. The heat generated by energy metabolism in the body is transmitted to the skin surface through body fluid, and the excess heat is taken away by evaporation or perspiration to keep the body temperature constant. Water can also play a role in lubrication, joint lubricant, saliva, gastrointestinal mucus secreted by digestive tract, airway mucus in respiratory system and urogenital tract can not be produced without water. Therefore, every day to drink enough water, in order to keep young and beautiful. Generally speaking, drink at least 1500 ml every day, about 7-8 cups, 200 ml per cup. First choice of boiled water, light tea, do not drink or drink less sugar drinks. Pay attention to the intake of iron containing food to prevent anemia.
women have physical blood loss every month, and are prone to iron deficiency anemia. Iron is one of the main components of heme in the blood. Heme plays an important role in the transportation of nutrients. In order to keep the skin ruddy and glossy, it is necessary to supply sufficient nutrients in time, which requires sufficient heme in the blood. Therefore, we should eat more food rich in iron in the diet.
contain more iron and are easy to be absorbed, including animal liver, blood, lean meat, etc. black fungus, laver, Lentinus edodes and sesame paste are also rich in iron, so you should eat a little more often. Dairy products and exercise can ensure bone health.
in human body, 99% of calcium is deposited in bones and teeth, and 1% exists in blood and soft tissue cells, which plays a role in regulating physiological functions. Vitamin D can promote the absorption and utilization of calcium. Calcium and vitamins are essential nutrients for human body.
dairy products are rich in calcium, which are easy to be absorbed and utilized. In animal food, such as liver, vitamin D content is relatively rich. In addition, the sun can promote the activation of vitamin D in the body, therefore, we should often bask in the sun, and do not use the umbrella to cover up the sun, which does not make use of bone health. Exercise can not only increase bone density and promote bone health, but also help maintain healthy weight. Therefore, exercise regularly.
some women who want to be mothers should pay more attention to dietary nutrition, because they should not only satisfy themselves, but also provide nutrition for their babies. Nutrition and diet tips for pregnant women:
women in pre pregnancy:
often eat foods rich in folic acid, such as liver, beans, dark green leafy vegetables; or supplement folic acid tablets;
often eat foods rich in iron, such as liver, blood, lean meat, Auricularia auricula, etc. ”
guaranteed to take iodized salt and increase the intake of seafood;
stopped smoking and drinking.
women in the first trimester of pregnancy:
eat less and more meals;
ensure the intake of sufficient carbohydrate rich food;
eat more food rich in folic acid and supplement folic acid;
quit smoking and alcohol prohibition.
women in the second and third trimester of pregnancy:
appropriately increase the intake of fish, poultry, eggs, lean meat and seafood;
appropriately increase the intake of dairy products;
often eat food rich in iron; and
moderate physical activity to maintain proper weight growth.
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