healthy weight loss diet

Diet and exercise, ldquo; targeted rdquo; to ldquo; twice rdquo;. Supplement your most desired 8 great nutrition, is working women need to be resolved.

　Vitamin b6

Vitamin b6 is body fat and carbohydrate metabolism of essential substances, the effects of estrogen metabolism in women also need vitamin b6, therefore it has benefits for the prevention of some gynecological diseases. Many women will be taking the pill causes the mood of pessimism, temper, a sense of momentum, and since also some women suffer from premenstrual tension syndrome, manifested as pre-menstrual eyelid, foot and edema, insomnia, forgetful, daily eat 50 ~ 100 mg vitamin b6 can complete remission after symptoms. B6-rich foods have tuna, thin steak, chicken breast meat, bananas, peanuts, etc.

　Folic acid

Folic acid is a widely present in green leafy vegetables of b vitamins, since it was first extracted from the leaves, thus ldquo; folic acid rdquo;. The study found that folic acid pregnant women is particularly important if you are pregnant head 3 months lack of folic acid can cause fetal neural tube defects, and lead development of deformity. Therefore, the preparation of working women, pregnancy can be started before pregnancy day 400 micrograms of folic acid. Foods rich in folic acid among green leafy vegetables, carrots, egg yolk, apricot, squash, beans, whole wheat flour, etc.

　Vitamin c

Vitamin c's main role is to improve the immunity, prevention of cancer, heart disease, strokes, protect the teeth and gums. In addition, insist on taking vitamin c can also decrease the skin melanin pigmentation, thus reducing the dark spots and freckles, make the complexion. Rich in vitamin c food with cauliflower, green peppers, oranges, grapes, tomatoes, etc, can be said that in all the vegetables, fruits, vitamin c content wherever you are. United States experts believe that each person per day of vitamin c for optimum dosage should be 200 to 300 mg, minimum 60 mg, half a cup of fresh orange juice will be able to meet this minimum amount.

　　Vitamin e

Vitamin e promotes the body's metabolism, enhance the body endurance, enhance immunity. In addition, vitamin e is a highly effective antioxidant, protects the biofilm from damage by peroxides, play an improved skin blood circulation, strengthens the skin cells in vitality and anti-aging effect. The lack of it, will produce the skin dry, rough, excessive ageing and other undesirable consequences. Supply of vitamin e in adults is 15 mg/day. Rich in vitamin e is nuts foods such as peanuts, walnuts, Sesame and lean meat, dairy, eggs, malt, etc.

　Calcium

Calcium enjoy ldquo; life elements rdquo; the 20-year-old woman in particular need in the future. This is because, since the 20-year-old, slow bone density begins, 30-year-old after decelerating gradually speed up to osteoporosis and other bone diseases buried under a curse. In addition, calcium deficiency is also one of the greatest female senescence, calcium supplementation on women who then important however. Experts suggest that adult women daily at least 1000 mg of calcium intake. If during pregnancy, lactation or menopause, shall be added to 1500 mg per litre. The best sources are dairy products, beans, green vegetables, etc.

　Iron

Iron is the body's blood elements, while the female is a row of mdash mdash; iron channel; menstrual, iron content should be greater than that of men. Iron daily intake is 15 mg, keeps the Ruddy. Iron-rich, but also the best absorption is pork liver, pig blood, duck blood, soybean, Sesame, mushroom, fungus, kelp, laver, longan, etc. also contains more iron. In addition, consumption and iron-fortified soy sauce also has very good iron effect.

　　Zinc

Zinc allows hair to maintain original color, because it is a major component of the hair shiny, black, gold, brown or red, depending on the zinc to maintain its bright and beautiful. In addition, the zinc in the promotion of physical development, maintain normal sexual function, and enhance the body's resistance to disease, etc., also have irreplaceable advantage. Seafood, beans, apples, watermelon seeds, Sesame, root vegetables in content. Intake 12 milligrams per day.

　Magnesium

Magnesium is maintaining the necessary human life activities, has an adjustable elements nerve and muscle activities, enhance the durability of the amazing features. In addition, magnesium is high blood pressure, high cholesterol, high blood glucose ldquo; nemesis rdquo; it also helps prevent strokes, coronary heart disease and diabetes. Green peas, soya beans, green beans, corn, wheat flour, malt, mushrooms, spinach, fennel, cucumber, persimmons and other