Healthy eating tips for women

The core principle of a healthy diet for women has never been to copy Internet celebrity recipes, follow the trend of giving up sugar and carbon dioxide, nor to save money to buy various expensive supplements, but to dynamically adjust according to their own physiological stages and body reactions. There is no "standard answer" that suits everyone.

Not long ago, I accompanied my cousin to the nutrition department. She gave up carbohydrates for two months in order to take wedding photos. She only ate boiled vegetables and chicken breasts every day and lost 12 pounds. However, my aunt did not report for work for two months in a row. Her face was as yellow as a layer of dust and she was out of breath even climbing three floors. The doctor said that there are many outpatient clinics for her condition. Young girls always think that "carbohydrates are the culprit of obesity." In fact, women's estrogen synthesis requires a certain amount of fat. If the body fat rate is less than 17%, it can't even maintain a normal menstrual cycle. How can it be "beautiful"?

When it comes to estrogen, the first thing many people think of is soy milk, which is also one of the most controversial dietary misunderstandings. Popular science bloggers always say that soy isoflavones are two-way regulators, so you won’t overdose if you drink them, and they can also relieve menopausal discomfort. ； However, many breast surgeons will advise patients with nodules to drink less thick soy milk. In fact, both sides are right. It is perfectly fine for ordinary healthy women to drink about 300ml of light soy milk every day. Even if they have lobular hyperplasia, there is no need to completely avoid it. However, if you have breast nodules of level 3 or above, or your estrogen level is high, you should really drink less high-concentration soy milk with the bean dregs removed, and don't take soy isoflavone supplements every day. The principle of "too much is not enough" is true everywhere.

Oh, by the way, don’t believe in the old saying that “drink brown sugar water to replenish qi and blood during pregnancy”. Every time my aunt hurt me, my mother would cook a big bowl for me. Drinking it would do nothing but gain weight. Later I learned that more than 96% of brown sugar is sucrose. , the iron content is only 2mg/100g, which is non-heme iron that is difficult to absorb. If you really need to supplement iron, you will get 22.6mg of iron if you eat 100g of pork liver. It is also heme iron with high utilization rate, which is more effective than drinking ten glasses of brown sugar water. Of course, if you like to drink something hot and it makes your stomach feel good after drinking it, then you can drink it. There is no need to treat yourself harshly for those calories. Emotional value is also a part of health.

I have met two nutritionists from completely different schools before, and they have very different opinions on "should I have dinner?" The person who did research on light fasting said that the 16+8 eating pattern is particularly suitable for girls with regular schedules and no underlying stomach problems. As long as the eating time is controlled within 8 hours, even if you don’t eat at night, it can help regulate metabolism and make it less likely to gain weight. ； But the person who does clinical nutrition is firmly against women not eating after lunch for a long time. He said that many girls are prone to hypoglycemia. In addition, they often work overtime until 90 o'clock. Going to bed on an empty stomach can range from acid reflux and insomnia in the middle of the night to hair loss and irritability, which is not worth the gain. I tried it myself for two months, and it’s true. If I get off work at 5 or 6 o’clock that day, I can go home and lie down without any problems. I don’t feel hungry even if I don’t eat dinner. I feel a little lighter when I wake up the next day. ； But if I have to rush to plan until after ten o'clock that day, I will definitely make a bowl of oats and add an egg in advance, otherwise I will be hungry and flustered in the middle of the night and unable to sleep at all.

It is also worth mentioning to take folic acid during pregnancy preparation. My former colleague took ordinary synthetic folic acid for half a year, but her period was always delayed. She changed several brands to no avail. When I checked the folic acid metabolism, I found out that she had a homozygous mutation of the MTHFR gene, and the utilization rate of synthetic folic acid was extremely low. After switching to active folic acid, her period became normal in the second month, and her pregnancy went smoothly. So don’t just follow what others say is good. It’s better to understand your own physical condition first.

In fact, after all, you don’t need to be too anxious about diet. You don’t need to panic when others say “5 kinds of foods that girls must eat” and “three types of junk food that girls must not touch.” If you feel comfortable and energetic after eating it, your aunt is normal, and your hair does not fall out, then that is a good diet for you. After all, we eat and drink just to feel comfortable and live a happy life.