In general, women should control their total calorie intake, reduce fat consumption, and eat less fried food to prevent being overweight or obese. The standard for fat intake should be 20% to 25% of total energy, but many women currently exceed 30%. Excessive fat intake can easily lead to an increase in lipid peroxides, reduce physical endurance, and affect work efficiency. Do not lack vitamins.
Vitamins themselves do not produce energy, but they are important components for maintaining physiological functions, especially vitamins related to brain and nerve metabolism, such as Vitamin B1 and Vitamin B6. These vitamins are abundant in brown rice, whole wheat, and alfalfa, so the staple food in the daily diet should not be too refined.
In addition, antioxidant nutrients such as beta-carotene, Vitamin C, and Vitamin E help improve work efficiency, and they are particularly abundant in various fresh vegetables and fruits. Due to the busy work schedules of modern women, vitamin nutrition in their diet is often neglected, so it is advisable to use some vitamin supplements to ensure a balanced level of vitamins. [China Food] Do not neglect the supply of minerals.
During menstruation, women lose not only red blood cells but also many minerals such as iron, calcium, and zinc. Therefore, during and after menstruation, women should consume more calcium, magnesium, zinc, and iron to improve the efficiency of mental work. They can drink more milk, soy milk, or豆浆 (soy milk). Do not neglect the supply of amino acids.
Many modern women are engaged in mental work, so the supply of amino acids that nourish the brain nerves must be sufficient. Among the free amino acids in brain tissue, glutamic acid is the highest, followed by taurine, and then aspartic acid.
Legumes, sesame seeds, etc. are rich in glutamic acid and aspartic acid and should be eaten in appropriate amounts.