What should women pay attention to in dietary nutrition

There is a period of inconvenience every month for female friends, that is menstruation. When we have menstruation, we will feel that our physical fitness begins to decline. Therefore, many female friends have various diseases during menstruation. We should pay more attention to our daily dietary nutrition, eat some food that is better for our body, and pay attention to the rationality of diet combination, and don't eat some unreasonable food.

Among them, protein accounts for about 20-30% of the total calories, carbohydrates should account for 40-55% of the total calories, and fat accounts for about 25% of the total calories. At the same time, ensure sufficient intake of vitamins and inorganic salts. The diet during fat loss should ensure sufficient nutrition while reducing excessive calorie intake. A few points to note:

1. Choose a variety of low-calorie, high-nutrient foods, such as milk, eggs, fish, tofu, etc.;

2. Limit snacks, especially high-fat and high-calorie snacks such as chocolate, peanuts, etc.;

3. Choose foods rich in dietary fiber, such as whole-wheat products, vegetables, fruits, dietary fiber drinks, etc.;

4. Avoid high-fat foods;

5. L-carnitine can increase fat burning during exercise. Taking it before exercise can help reduce body fat, so it should be taken in moderation.

Food Name Intake Breakfast 2 slices of whole wheat bread 1 box of milk (250 ml) 1 apple/peach 1 egg Lunch 100 grams of rice/steamed bread 1 portion of vegetables 100 grams of fish/chicken 1 apple/peach 125 ml of yogurt 5 grains of L-carnitine (half an hour before exercise) Dinner 100 grams of rice/steamed bread 1 portion of vegetables 1 peach or apple (about 200 grams) 125 ml of yogurt Muscle-building dietary nutrition plan

250g rice/steamed bread 200g chicken breast/fish/beef 1 serving of vegetables 1 peach/apple/banana 500ml milk as a snack 500ml sports drink (before, during and after exercise) 25g whey protein (take immediately after exercise) 5g creatine (take immediately after exercise)

Many female friends like to eat snacks in their daily lives. The ingredients in these snacks are relatively high in calories, so after eating snacks, we don’t want to eat any more food. This will lead to insufficient nutritional intake. After all, many snacks contain very high fat, such as chocolate.