Healthy eating tips for women

The core of a healthy diet for women is not at all the strict rules and regulations of "cutting out ice, sugar, and staple foods" posted online, nor does it require eating as many "superfoods" as Internet celebrity recipes. The most important thing is to fit in with their own menstrual cycle and phase needs, give priority to ensuring that there are no gaps in basic nutrients, and then adjust dietary preferences according to body reactions. There is no need to sacrifice metabolic health to cater to the so-called "girly" and "good figure" standards.

Take the question "Can girls eat ice cream" that everyone has been arguing about for several years? In fact, there is no standard answer at all. Traditional Chinese medicine system usually recommends that girls with spleen and stomach deficiency and severe menstrual dysmenorrhea should drink less ice to avoid aggravating blood stasis and cold evil entering the body. ； But the view of Western medicine is that as long as your gastrointestinal tract tolerates it, as long as ice food is clean and hygienic and will not directly induce dysmenorrhea or gynecological problems, there is no need to deliberately avoid eating it completely. I have friends who grew up in the north and always eat popsicles in the winter. Even my aunt eats them without any discomfort at all. There is no need to force myself to drink scalding hot water. ； But if you have cold hands and feet, and your stomach hurts when you blow the air conditioner in the summer, then actively avoiding ice drinks and ice products is the best choice for you. Don't be forced to listen to others who say "eating ice is science."

When I was consulting before, I met a 16-year-old girl. In order to pursue the so-called "BM trend", she didn't touch a bite of rice for three months and only ate boiled vegetables and cherry tomatoes every day. Finally, her aunt stopped eating for half a year. The hair slit on the top of her head was wide enough to insert three fingers, and she still felt dizzy at every turn. In fact, adolescent girls are in a critical stage of body growth. The priority is to ensure that basic nutrients such as carbohydrates, protein, and iron are sufficient. It is really not that important to gain two or three pounds and lose two or three pounds. Wearing small-size clothes will destroy your metabolism, and it will take several years to recover later. It is not cost-effective.

As for most working girls in their 20s and early 30s, they rush to the subway and buses every day. They have no time to cook in the morning and just eat a cold steamed bun. They can only order takeaways that are heavy in oil and salt at noon. When they are hungry in the afternoon, they rely on milk tea biscuits to survive. Over time, their faces will become sallow and acne breaks out, or they will be so swollen before menstruation that they can't even wear a ring. I really don’t have to spend a lot of money to buy imported health products. I keep a small bag of unsalted plain almonds in my bag all year round. When I get hungry at three or four in the afternoon, I grab three or four and eat them. Or I wash small tomatoes and apples the night before and put them in my bag. It’s much more effective than eating energy bars and cookies with half a bag of sugar added. I don’t have to take time to prepare them. It’s very worry-free.

Many people asked me whether soy isoflavones can be supplemented, saying that taking them can beautify the skin and nourish the ovaries. This really depends on the situation. Girls who have breast nodules, uterine fibroids or estrogen-related diseases must first consult a doctor before deciding whether to take supplements. Don’t buy them blindly after Internet celebrities say “girls over 30 must take supplements” ； But if you don’t have related diseases, drink a cup of freshly ground soy milk every day, or eat a piece of marinated tofu. The content of phytoestrogens is very small and will not cause health problems at all. On the contrary, it can help you stabilize your hormone levels. Don’t be frightened by the rumors that “drinking soy milk can cause breast cancer.”

When it comes to menstrual diet, many people’s first reaction is to drink brown sugar ginger tea. In fact, this is also a misunderstanding. More than 90% of brown sugar is sucrose, which can supplement very little iron. If you have high blood sugar or are particularly prone to edema during menstruation, drinking it will make you feel uncomfortable. If the pain is severe, it is better to boil some hot milk with ginger slices, or order takeout of lean beef or pork liver at noon to supplement some solid iron, which is much more effective than drinking several cups of brown sugar water.

Speaking of this, I have to mention the "anti-sugar cause" that many girls regard as a guideline. There is really no need to go to extremes. I once met a girl who was even afraid of the natural fructose in fruits. She only dared to eat cucumbers and tomatoes every day. She persisted for less than a month. Her face looked as bad as if she had stayed up for three days in a row, and she lost her temper at every turn. The anti-sugar we are talking about is the anti-extra added refined sugar, such as syrup in milk tea, icing in cakes, and added sugar in cola. It is enough to control it within 25g per day. If you pass by a dessert shop today and suddenly want to eat a piece of strawberry cake, just eat it, just a small piece. It is better than showing off the whole thing after holding in your last breath for a week. You will be the one who suffers in the end if you compete with your appetite.

In fact, after all, is there any iron rule that women must abide by when it comes to healthy eating? If you feel comfortable after eating, have a regular diet, don't get tired every time you go to work, and have a clear complexion, then this is the diet that is most suitable for you. Don't be bound by those "10 health foods that girls must eat" and "3 types of junk food that you should never touch in your life" on the Internet. When we eat, we must eat happily first, and pursue health secondly, right?