were no differences in the healthy menu for men and women 50 years ago. Doctors recommended to women the same products, as to men. But in the second half of the 20th century everything changed. Gender features of a healthy diet began to be shown. Here some recommendations to women who want to remain in peak form, to keep healthy skin and to strengthen the health.
Folic acid.
What is it?
It is group B vitamin.
Why it is necessary?
Folic acid is necessary for an organism for formation of new cages. The shortage of folic acid affects a condition of skin, hair and nails. Folic acid prevents appearance of a depression, especially post-patrimonial. It is extremely necessary for pregnant women that the fruit well developed.
How many it is necessary to use?
400 mkg a day.
Where does it contain?
Spinach, cabbage, nuts, bean, pasta, whole-grain bread.
Calcium.
What is it?
It is an element which forms structure of our body. It contains in teeth and bones.
Why it is necessary?
Calcium contributes to the development and maintenance in good condition of bone weight. The lack of calcium can affect a condition of hair and nails. According to scientists, the use of calcium reduces risk of formation of tumors in a breast.
How many it is necessary to use?
To a menopause – 1,000 mg a day, after a menopause – 1,200 mg a day. The dose needs to be divided into 2-3 parts because the organism is not able to acquire all volume at once.
Where does it contain?
Cheese, almonds, white cabbage, broccoli.
Vitamin D.
What is it?
Vitamin D is more hormone, than vitamin. The organism turns vitamin D into a calciferol which helps to acquire better calcium from food.
Why it is necessary?
Vitamin D provides an organism with calcium, prevents formation of cancer (intestines cancer, breast cancer, uterus cancer), protects skin from infections and damages, ensures normal functioning of a thyroid gland.
How many it is necessary to use?
2.5 mkg a day. To pregnant women – up to 10 mkg.
Where does it contain?
Fat fish, eggs, dairy products.
Hardware.
What is it?
Iron supplies organism cages with oxygen.
Why it is necessary?
Iron is important for good functioning of an organism, maintenance of energy and formation of hemoglobin. A symptom of a lack of iron – weakness.
How many it is necessary to use?
To a menopause – 18 mg a day, after a menopause – 8 mg a day, during pregnancy – up to 27 mg a day.
Where does it contain?
Spinach, bean, meat, fish, liver, mussels, mollusks. To increase comprehensibility of iron it is recommended to accept it with vitamin C (citrus, tomatoes, sweet pepper).
Cellulose.
What is it?
It is a part of vegetable food.
Why it is necessary?
Cellulose happens two types: soluble and insoluble. Soluble cellulose connects cholesterol and does not allow it to be soaked up in intestines. Nerasvorimy cellulose cleans intestines. Besides, cellulose does not contain many calories and perfectly satisfies hunger. Therefore on such products it is possible both to grow thin and not to starve.
How many it is necessary to use?
30 grams a day (on 10 grams 3 times a day).
Where does it contain?
Oat flakes, fruit, peas, broccoli, haricot, whole-grain bread, corn.
Omega-3.
What is it?
These are good fats.
Why it is necessary?
The omega-3 reduces risk of a heart attack and stroke by 3 times, it has anti-inflammatory properties.
How many it is necessary to use?
1.1 g a day.
Where does it contain?
Fat fish (herring, tuna, salmon, salmon).