with people’s attention to health, more and more people began to pay attention to the body supplement nutrition, but often the same, no targeted. In fact, in the choice of nutrition, there are some differences between different groups, for example, the nutritional needs of men and women are not the same. This issue of “life times” interviewed authoritative nutrition experts, summed up the most needed nutrition for men and women. Although both men and women need iron, women need more iron. According to the reference intake of dietary nutrients for Chinese residents (hereinafter referred to as “reference intake”), adult men over the age of 18 need 15 mg of iron per day, while adult women need 20 mg. During pregnancy and lactation, the iron requirements are more than 25 mg and 35 mg, respectively. Chen Xiafei, director of the Nutrition Department of Shanghai East China Hospital, points out that healthy adults lose about 0.8 mg of iron per day. Women of childbearing age lose 0.56 mg more iron per day than men because of menstrual blood loss. In life, there are many foods to help women supplement iron, such as meat, animal viscera, egg yolk, spinach, Auricularia, etc. It is worth noting that iron in meat and animal viscera is more conducive to human absorption. It is suggested that adult women should eat at least 1-2 liang of red meat every day, including lean pork, beef, mutton, etc. the iron content of beef is higher than that of pig and mutton.
calcium supplement should also be a lifelong nutrition lesson for women. According to the reference intake, adult men and women need to take 800 mg of calcium a day, but women’s demand for calcium increases with age. If they are not supplemented in time, osteoporosis may occur. Wang Xingguo, director of Nutrition Department of Dalian Central Hospital, pointed out that in daily diet, foods with more calcium include milk, cheese, eggs, bean products, kelp, laver, shrimp skin, sesame, etc. Drinking a cup of milk about 200 ml every day, more outdoor sports, and often basking in the sun are good ways to supplement calcium.
are similar to iron, and the demand for zinc is different between men and women, but men need more. According to the reference intake, adult women need 11.5 mg of zinc a day, while men need 15 mg. Chen Xiafei pointed out that zinc in the body is mainly excreted by feces, and some zinc can also be excreted or lost through urine, sweat, hair and skin. Generally speaking, men lose 1.4 mg per day and women lose 1 mg per day. It is worth noting that men lose about 0.63 mg of zinc every time they ejaculate. Zinc deficiency also affects male sexual function. Zinc is essential for androgen synthesis, and it also bears the responsibility of protecting prostate. Therefore, men should take more zinc. If a man’s sense of taste drops and his nose becomes greasy, red and peeling, it is likely to be zinc deficiency. Foods rich in zinc include aquatic products, red meat, viscera, nuts and coarse grains. Oyster is recognized as the most zinc containing food, and eating shellfish and shrimp is the best way to supplement zinc. The requirement of vitamin B1 in
men was also higher than that of women. “Reference intake” recommended that men take 1.4 mg of vitamin B1 a day, 0.1 mg more than women. Wang Xingguo said this is because vitamin B1 is involved in energy metabolism in the body, and men consume more energy every day than women. In addition, many men have the bad habits of smoking, drinking and working hard for a long time, which will consume more vitamin B1. Vitamin B1 mainly exists in yeast, whole wheat, oats, peanuts, pork and milk. It is recommended to eat more coarse grains to supplement vitamin B1. ▲