10 Secrets of Women Healthy Food

 

A woman's nutritional needs are different from a man. Sadly, Pakistan's food needs are often overlooked. In Pakistan, a woman dies every ten minutes and the maximum is due to food shortages. These requirements keep changing at different stages - menstruation, pregnancy and menopause early. With this article, we have special needs during different stages and aim for to be aware of.

Iron deficiency anemia is a very pretty young girls and women make iron each month during menstruation is lost. During this period one iron (iron absorption aids) are getting plenty of vitamin C should be sure.

 Pregnancy:

During pregnancy, a balanced diet will help you stay healthy and be a mother to the fetus growing to provide adequate nutrition. A good intake of all the vitamins and minerals required during pregnancy. Children of calcium in teeth and bone formation helps. Vitamin D to absorb calcium and folic acid for neural tube birth defect in the child helps to reduce the risk. Iron to make baby's blood as well as mothers to keep their iron levels is necessary.

Menopausal:

Females tend to lose more calcium mineral and bone strength and solidity after menopause making them vulnerable to weak bones. At this age, one should eat plenty of milk products, for example and avoid excessive caffeinated drinks and alcohol. Some of the essential nutritional value for ladies at different stages of life are mentioned below:

Calcium:

Among the minerals , calcium is found in the highest amounts in the body . The maintenance of neuromuscular function and formation of bones and teeth is a very important mineral . Women in particular are more susceptible to osteoporosis after menopause . More than 50 percent of the calcium in the bones of women before menopause are lost in five years . 40 years - hence , along with the women before the onset of stored calcium should start , say at the age of 35 . The recommended dietary allowance in normal adult women, 600 mg / day. Pregnancy , lactation and during pre- menopause , need about 1000-1200 mg / day doubles . Good sources of calcium , milk , yogurt , cheese , ragi , soybean , amaranth , parents , drumstick leaves and nuts are included .

 Vitamin D:

It is important to eat adequate ranges of vitamin D to aid calcium absorption and bone formation. A lack of vitamin D can lead to softening of the bones. Sources of vitamin D are sunshine, egg yolks, herring, sardines, tuna, salmon, fortified milk, fish liver oil.

Iron:

Metal is essential for the development of hemoglobin and performs an important part in the transportation of fresh air. A lack of iron anaemia is typical among teenage girls, pregnant and medical moms in creating nations like Indian. This is the most typical cause of ill health among females. Consumption of vitamin C rich foods increases iron consumption. The recommended dietary allocation for iron in normal adult females is 21 mg/day and during maternity it is 35 mg/day. Good resources of iron include for example, sesame plant seeds, beans, jaggery, various meats, fish and egg.

 Vitamin C:

Vitamin C is excellent for defense mechanisms and helps in battling attacks. It is involved in bovine collagen features, bone and teeth calcification and also increases iron consumption. Its recommended dietary allocation in normal adult women is 40 mg/day and during maternity it is 60mg/day and for medical moms it is up to 80 mg/day. Good resources of Supplement C include amla, guava, lemon or lime fruits and vegetables like lemon, tomato, spinach.

 

Protein:

Protein performs an important role in the framework and functions. Females should consume sufficient protein to help prevent muscular tissues from breaking down and help repair cells that has been broken. 55 gm protein is required for normal adult women, while in maternity requirement improves to around 82 gm/day. Good sources of protein include beans, nut products, various meats, fish, egg.

  

Folic acid:

It is one of the B vitamins and performs a very part in production of red blood cells. It is essential females of childbirth age as it stops nerve birth problems during early maternity. Its recommended dietary allocation in normal adult females is 200 microgram/day and during maternity it is 500 microgram/day and for nursing moms it is 300 microgram/day. Good sources of vitamin b folic acid include for example, dry legumes and legumes.