8 major nutrients that women should pay attention to lose weight

Despite increasing attention to a balanced diet, there are still many women who cannot get all the necessary nutrients from their daily diet. Here are the eight nutrients that women need most, the best daily doses and the best sources:

1. Folic acid, intake of 400 micrograms, best source: asparagus, broccoli, cereals.

2. Vitamin B6, intake 1. 5 mg, best source: tuna, lean steak, chicken breast, bananas, peanuts.

3. Vitamin C, intake of 75 mg, the best source: cantaloupe, broccoli, grape juice, orange juice, strawberries, bell pepper.

4. Vitamin E, intake of 15 mg, the best source: peanut butter, sunflower oil, safflower oil, hazelnut, sunflower seeds.

5. Calcium, intake of 1000 mg, 1200 mg over 50 years old, the best source: cabbage, skimmed milk, yogurt, sardines.

6. Iron, intake of 15 mg, 10 mg over 50 years old, the best source: lean steak, shrimp, wheat, lentils, preserved apricots, tofu, oysters.

7. Magnesium, intake of 320 mg, the best source: buckwheat, tofu, almonds, sunflower seeds.

8. Zinc, intake 12 mg, best source: steak, pork chops, veal, tofu, oysters.

Reasonable allocation of three meals

Don't avoid breakfast, just prepare a large glass of milk, a portion of fruit, a piece of bread and a piece of ham. This breakfast only takes a few minutes to serve, but it makes people feel refreshed, because protein can supplement the needs of brain cells for protein metabolism and enhance the excitatory and inhibitory effects of the cerebral cortex.

Only by having a full breakfast can you have enough physical strength and brain power to cope with the day's work.

In case you are busy during lunch and don't have time to eat or can't eat on time, it's best to prepare some healthy snacks in the office in advance, such as dried apricots, raisins, banana slices, pineapple slices, seaweed slices, etc., plus boxed soy milk and pure juice.

If you have some power to cook when dining with customers, it's best to order some vegetables for yourself, replace the meat with tofu, replace the fried stir-fry with steamed vegetables, etc.

Even if you can't order your own food, you should control your diet, stay away from high-fat foods, and choose more vegetables and tofu. In addition, it is best to stay away from large portions of pork dishes because the fat content is too high. When eating Western fast food, it is wise to replace cheese with tomato juice and fried chicken with roast chicken.

When encountering dinner parties or dinner parties, you should be more careful when eating.

Since you spend most of your time in bed at night when you are full and sleep, the body's heat consumption is not large, so you should eat less foods rich in calories such as rice, pasta and oily foods, but eat more vegetables and fruits. This can ensure that the body has sufficient intake of vitamins and inorganic salts, which is helpful for maintaining your body, being clear-headed, and thinking quickly. (Internship Editor: Yi Meihua)