The Office Lady's Dietary Bible
Introduction: Office ladies have very frequent work and social activities. Therefore, they should pay more attention to their daily dietary conditioning.
Brain-Healthy Diet
First, you should eat more foods rich in amino acids, such as fish, milk, and eggs. Second, eat more foods rich in vitamin C, such as fruits, vegetables, and legumes. Third, appropriately supplement foods containing phospholipids, such as egg yolks, meat, fish, cabbage, soybeans, and carrots. It is generally believed that supplementing more than 10 grams of phospholipids daily can enhance brain function and improve work efficiency. In addition, eating more green onions and garlic also has a good brain-boosting effect.
Weight Loss and Fat-Reducing Diet
Supplement a large amount of dietary fiber, such as various beans and grains, coarse black bread, oat bran, cabbage, and chives. Eat more fruits and vegetables, such as cherries, strawberries, grapefruit, peaches, pears, as well as lettuce, celery, etc. Moderately intake protein from sources like low-fat soy products, fish, poultry, and yogurt protein. Learn to eat smaller, more frequent meals, eat fewer snacks, and reduce sugar intake. In addition, drinking weight-loss tea can also aid in weight loss. To lower blood lipids, eat less animal fat or foods high in cholesterol, such as fatty meat, animal hearts, livers, kidneys, brains, roe, egg yolks, quail eggs, squid, eel, oysters, etc. Try to use vegetable oil, rapeseed oil, sesame oil, corn oil, etc., and do not use coconut oil. Eat more foods rich in vitamins and protein, such as lean meat, chicken, carp, abalone, soy products, etc. Eat less sucrose, fructose, and sugary desserts. Eat more black fungus, wheat flour, or oatmeal, as they are effective for lowering blood lipids.
"Three-Period" Diet
"Three-Period" refers to the menstrual, pregnancy, and lactation periods for office ladies.
During the menstrual period, it is advisable to eat more pork liver, lean meat, fish, seaweed, and kelp. During pregnancy and lactation, ensure adequate calories and high-quality protein. In the later stages of pregnancy, daily calories should increase by 200 kcal and protein by 25 grams compared to normal days. During lactation, daily calories should increase by 800 kcal and protein by 25 grams. At the same time, provide adequate minerals and vitamins, supplementing 10 mg of iron daily. Pay attention to intake of vitamins A, B1, C, D, etc. Balanced and reasonable nutrition is an effective measure for maintaining health and preventing cancer. Vegetables should be chosen mainly yellow ones, such as carrots, sweet potatoes, pumpkins, tomatoes, etc., as they are rich in carotene, which can boost immunity; drink more green tea, as it has significant anti-tumor and anti-infective properties. The dietary principle should be a mix of coarse and fine grains (a combination of coarse and fine grains), not too sweet or too salty. A well-arranged diet will keep you both healthy and beautiful.