Anna is a typical office lady, dignified and beautiful, dedicated to her work, spending far more time in front of her computer than with her boyfriend. Consequently, her meals became irregular.
“What can I do?” Anna said, “The competition is so fierce.” But a woman can't neglect her health and beauty because of work. Anna and her colleagues became fond of all kinds of vitamin tablets and capsules—Amway, Centrum, Goldschmidt, 21st Century Multi-Vitamins…
Despite this, Anna still felt physically and mentally exhausted, often experiencing dry eyes, dry skin, backaches, and sometimes had trouble sleeping at night. Anna grew anxious, realizing her usually healthy body was starting to have problems. So, she hurried to the hospital. The doctor said her symptoms were caused by a deficiency of various vitamins and trace elements and recommended a professional nutritionist to her.
Anna found it strange. “Haven't I been taking vitamins?” The nutritionist told her that supplementing with vitamins isn't just a matter of swallowing a few capsules; it's a long-term process. If your body isn't healthy, the vitamins you take in will likely be wasted. The nutritionist created a nutritional menu for Anna, aiming to transform this “Capsule Beauty” into a true “V Beauty”—a Vitamin Beauty. Breakfast Plan A: One cup of fresh yogurt, two slices of whole-wheat bread, one tomato
Yogurt and tomatoes are both very high in Vitamin A. Vitamin A is great for improving eyesight, which is most important for professional women who frequently use computers or work at desks. At the same time, the main effects of Vitamin A also include promoting the regeneration of skin cells, increasing the renewal rate of deep skin cells, strengthening the connections between cells, promoting growth, making the skin more elastic, and regulating the process of skin cell keratinization. Simply put, Vitamin A can improve rough, aging, and wrinkled skin without side effects. The latest research from scientists shows that Vitamin A can also boost immunity and has anti-cancer properties.
Foods rich in Vitamin A include: animal liver, dairy products, fish, tomatoes, apricots, melons, etc. Plan B: One cup of fresh soy milk, a bread sandwich with peanut butter, one banana
Soybeans, peanuts, and bananas are all rich in Vitamin B. After proteins from foods like fish, meat, eggs, and milk enter the body, they require a series of biochemical reactions to be truly absorbed, and Vitamin B is the most active participant in this series. A lack of it can lead to metabolic disorders, delayed development, anemia, dermatitis, and other symptoms. It can be said that Vitamin B directly affects a woman's external appearance.
Foods rich in Vitamin B include: tuna, lean steak, chicken breast, bananas, peanuts. Plan C: A bowl of red dates and corn porridge, a ham sandwich
Corn is rich in carotene and various vitamins. Red dates contain a large amount of Vitamin C, which replenishes blood and energy and effectively boosts immunity. Add a ham sandwich, and this breakfast combination can fully replenish your energy, enough to handle a heavy and busy morning's work. It is the top choice for professional women with a heavy workload.
Foods rich in Vitamin C include: cantaloupe, broccoli, grape juice, orange juice, strawberries, bell peppers. [NextPage]Lunch Plan A: Rice, Wood Ear Stir-fry, Oyster Mushroom Sauce, Salted Peanuts
Vitamin E is an element that professional women must insist on supplementing. It has the important functions of smoothing the skin, reducing wrinkles, increasing skin elasticity, and maintaining skin luster. Vitamin E is also an antioxidant that can reduce the presence of free radicals and an increase in lipid peroxides, prevent the aging of brain cells, promote brain cell vitality, and prevent memory decline and the aging of various body functions. Applying Vitamin E directly to the skin can also protect it from damage by external environmental factors and prevent premature aging caused by oxidation. Vitamin E is often used together with Vitamin A; the former prevents aging, while the latter promotes regeneration, making them a perfect complement.
Foods rich in Vitamin E include: peanut butter, sunflower oil, safflower oil, hazelnuts, sunflower seeds. Plan B: Corn or pumpkin cake, black rice porridge, stir-fried lotus root with pork slices, cold-dressed bamboo shoots
This meal focuses on dietary fiber. Dietary fiber is a polysaccharide compound that helps E. coli in the intestines synthesize various vitamins. Moreover, dietary fiber has a small specific gravity and large volume, occupying a large space in the gastrointestinal tract, which creates a feeling of fullness and is beneficial for weight loss. Due to its large volume, after eating, it can stimulate the gastrointestinal tract, increasing the secretion of digestive juices and enhancing gastrointestinal motility. It can also prevent and treat diabetes and constipation. All these benefits are indispensable for professional women, so attention should be paid to consuming them.
Foods rich in dietary fiber include: rice bran, bran, malted grains, sugar beet pulp, pumpkin, corn, seaweed, various beans and grains, cabbage, chives, etc. Plan C: Rice with mung beans, chestnut duck, braised pork liver, rape mushroom stir-fry
This combination is specially prepared for women's "three periods"—menstruation, pregnancy, and lactation. Generally, a woman loses 30-100 ml of blood during each menstrual period. Each milliliter contains 0.5 mg of iron, meaning each period results in a loss of 15-30 mg of iron.
Iron is one of the essential trace elements for the human body. It not only participates in the synthesis of hemoglobin and many important enzymes but also plays an important role in immunity, intelligence, aging, and energy metabolism. Therefore, it is particularly important to supplement iron in time during special physiological periods.
Foods rich in iron include: chestnuts, peas, mung beans, red beans, medicinal celery (leaves), toon, carrots, pork liver, egg yolk, duck meat, black fungus, mushrooms, rape, yuba, daylily. Dinner Plan A: Steamed bun, millet porridge, steamed fish, winter melon and pork bone soup, stir-fried kale
Supplementing calcium is something every professional woman should not neglect. Calcium can increase the hardness of bones, reduce the permeability of capillaries, and enhance the density of capillary walls, having anti-inflammatory, anti-swelling, and anti-allergic effects. Calcium can also maintain the excitability of nerves and muscles, preventing symptoms like backaches, limb numbness, and other adverse conditions caused by sitting in the office for long periods.
Foods rich in calcium include: sesame seeds, millet, mung beans, fish, bone soup, kale, skim milk, yogurt. Plan B: Buckwheat steamed dumplings, mung bean porridge, Mapo Tofu, fish and bitter gourd
As a professional woman, one has to handle a large amount of office work every day—various meetings, writing reports, consulting materials—which is mentally and physically taxing. Therefore, having a healthy heart is particularly important. Scientific research has shown that a normal intake of magnesium can significantly reduce the risk of heart disease and lower blood lipids.
Foods rich in magnesium include: buckwheat, tofu, almonds, sunflower seeds, mung beans, sesame seeds, broad beans, peas, bitter gourd, green leafy vegetables, and seafood. Plan C: Rice, beef stewed with tomatoes, steamed carrots, cold-dressed spinach
Zinc has a significant effect on maintaining sexual function. After a long day of heavy work and housework, you might just collapse into bed and fall asleep. Over time, could you be neglecting your partner? You should know that a normal sex life is highly beneficial for the physical and mental health and emotional communication of both partners, so this aspect should absolutely not be ignored. Paying attention to zinc intake can keep sexual and reproductive functions healthy and normal. Zinc also accelerates the healing of wounds and helps fight off diseases. Especially during intense exercise, zinc is lost in large amounts through sweat, so it needs to be replenished promptly.
Foods rich in zinc include: steak, pork chops, veal, tofu, oysters, grains, sunflower seeds, peanuts, walnuts, spinach, mustard greens, chives, scallions, lettuce, carrots, pork liver, fresh lean meat, egg yolk, crucian carp, river shrimp, etc.