How to diet for women of all ages

We can get the necessary nutrition from our daily diet. We must pay attention to the adequacy of its nutrient elements while choosing delicious foods. A reasonable diet for women not only helps to nourish health, but also has the effect of delaying aging. Well, women have different ways of eating at different ages. Here's what to look for. What are the dietary principles of a woman's life?

10-18 years (puberty): Enhance calcium and iron intake and exercise

Nutrition experts say that the absorption of calcium and iron is the focus of nutrition during puberty. The demand for calcium in puberty is greater than in other age groups, because the growth of bone and the density of bone are mainly formed at this stage. The best source of calcium in the daily diet is milk and soy products.

Iron is also necessary for the growth and development of adolescents. At this stage, the blood volume and muscles in the body are increasing substantially. Iron is an essential substance for the synthesis of the body's heme and myoglobin, and needs to be supplied. In addition, because girls suffer from iron loss every month because of menstruation, women need to pay attention to supplementing iron. Iron can be obtained from lean meats, shellfish such as oysters, oysters, etc., as well as from nut products, raisins, red dates, pumpkin seeds and other nut nucleolus, whole grains and dark green vegetables.

At present, the situation of adolescent obesity in China is getting more and more serious. Nutrition experts have warned that obesity will have a lot of adverse effects on young adolescents. The more serious one is early adolescence. When body fat reaches a certain level, it will stimulate the secretion of sex hormones, leading to physiological maturity and sexual characteristics. In fact, early puberty is not a symbol of health. Once the convergence of mental and physical development fails, it will breed problems. Sometimes early development can also lead to the end of the development period. Many teenagers grow up quickly in a short period of time. After that, they tend to stagnate. In addition, obesity may also cause cardiovascular diseases, diabetes, and sequelae that are difficult to lose after adults. Therefore, puberty must maintain a standard weight in order to lay a good foundation for future health.

It should be noted that maintaining a standard weight and avoiding dieting depends on moderate exercise. Regular and moderate exercise can consume extra calories, and besides maintaining good health, it is also helpful for development.

18-25 years old (maturation period): Note vitamin C intake

This stage is usually the period with the most vigorous energy and the greatest physical exertion. People who are busy with their studies or careers at this stage may often need to stay up late, and they may also be harmed by health problems caused by cigarettes and alcohol. To minimize injuries, in addition to a balanced diet, special attention should be paid to vitamin C intake. Because drinking and smoking increase the metabolic rate of vitamin C, environmental and emotional stress also increases the demand for vitamin C.

From the general fruits and vegetables can get enough vitamin C, such as sweet peppers, rape, kiwi, papaya, cauliflower and so on.