Below are eight nutritional tips that will help you improve your training results and overall health by providing the right amount of nutrients. A balanced diet will help in the fight against chronic diseases more and more often appearing in women.
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If you’ve ever thought that your diet is not perfect, then the following tips are right for you! Life on the run, constant duties are conducive to reaching for empty calories, accidental meals, which results in shortages of micro and macro elements. In addition, women are often guided by rules for men with completely different needs than they do. Getting to know some basic information will save you time and consciously manipulate your diet.
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1. Eat often
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Ladies tend to leave their meals in the hope of reducing the amount of calories consumed during the day. We eat one or two large meals without thinking about the consequences. It may seem absurd, but to lose weight you have to eat often. It is assumed that the interval between meals should be in the range of 3 – 5 h. It is then that the body regularly accepts energy in small portions, without feeling the need to store it. Too rare food causes the need to accumulate energy “for a worse time” and, as a result, dysregulation of metabolism and weight gain. What’s more, leaving meals makes us eat in the evening, because the whole day of starvation. It is not difficult to guess that all carbohydrates and fats consumed at dinner will be with us for a long time in the form of a tire on the stomach.
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Snacks
The most beneficial combination of the eating plan for the day will be 3 meals and 2 healthy snacks that can be found in your purse
– almonds
– apples
– dried fruits
– vegetable juices
– protein shakes
– small, previously prepared boxes
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These are products rich in carbohydrates, protein, vitamins and minerals that you can eat separately or mix with cheese or yogurt.
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2. More vitamin B2
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Vitamin B2, also known as riboflavin, helps in the metabolism of fat and carbohydrates, guaranteeing the muscles energy from these sources. Is consumed during long-term effort. It is indicated that already 30 minutes of regular training causes its decreases. The daily intake of vitamin B2 is 1.3 mg for women, which should be taken into account when preparing meals. If you are training endurance – it is worth consulting with a physician for possible greater demand.
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Riboflavin sources
– 1% or skim milk
– yoghurts and other low-fat dairy products
– bread and other cereal products
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3. The right amount of calcium
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Everyone in our childhood has heard to drink milk so that our bones are strong. Protein and calcium play a key role here. In particular, this issue is addressed to women. Fluctuations of hormones, in particular estrogen, increase the risk of osteoporosis. Although physical activity, including running or working with weights, positively affects the condition of the skeleton, strengthening it, but it is not enough. Now the view is that milk is a white death, so if there is a possibility, it is suggested to choose milk without lactose.
Long distance runners have to struggle with a big problem, in which low body weight and low fat content in the body often lead to menstrual disorders. In many cases, the only rescue against osteoporosis is the administration of estrogen from the outside. In other cases, the calcium intake is increased even at 1200 mg / day. The average demand for calcium is defined as 800 mg, however, in women over 24, it is higher.
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Eat foods rich in calcium, avoiding the simultaneous consumption of products that bind calcium in the body, because it will reduce its absorption. eat
– milk products
– tofu
– green vegetables
– Orange juice
– lean meat
– beans and rice
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4. Vegetarian, supplement the vitamins
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Research indicates that vegetarians are healthier, less likely to develop tumors, and suffer from heart disease. Unfortunately, compared to people who eat meat, in some aspects they get worse, so it’s worth to get to know the list and take it to heart.
– calcium – building bones and teeth
– zinc – deficiency causes memory impairment, extremely important for the immune system (a rich source of oysters and meat, but we can replace them with wheat germs, unrefined grains of cereals)
– vitamin B12 – essential for blood cells and nerve fibers (vitamin is found in red meat, crustaceans, fish, eggs – you must look for it in products such as soy milk enriched with this vitamin). Studies have shown that vegetarians can have up to 50% less B12 than they need.
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5. Greens on the plate
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In the female diet, folic acid is very important as B vitamins. It is recommended that even twice as much (400 mg / day) vitamin intake than daily requirement. Folic acid can be found in broccoli, kale and some dark green lettuces. Citrus fruit is also a good source, even in the form of orange juice. Remember that you can lose folic acid during thermal processing.
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6. Soy in the menu
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Soy is known and valued for a long time. Consumed regularly reduces the risk of heart disease. It is a rich source of protein, carbohydrates, fiber, phytoestrogens, reduces the level of bad cholesterol. Soy can be consumed, for example, in the form of tofu, which we add to salads and even sheiks. Increased fat content should not be taken into consideration because it is a polyunsaturated and unsaturated fat that reduces cholesterol.
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7. A woman with iron
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Nearly 50% of active women suffer from iron deficiency. This in turn is necessary for the formation of hemoglobin and the transport of oxygen to the muscles. Deficiencies cause not only fatigue, but limit our training opportunities due to insufficient oxygen. Not only women have small amounts of iron, they also lose them during menstruation. For this reason, it is necessary to supplement it. You will find iron in
– thin red meat
– dark poultry
– lentils
– breakfast cereals enriched with iron
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Remember that the first two items are best absorbed by the body, and the tannins derived from coffee and tea block the absorption of iron, so drink them between meals and not to eat. Excess iron is also not good, because it causes constipation and reduces the absorption of zinc.
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8. Count calories when you cut your fat intake
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Most women go for low-fat foods, thinking that they reduce the amount of calories consumed. Unfortunately, this is not always the case. Often, reduced fat products have more sugars and unhealthy sweeteners. When buying products check their label, pay attention to the caloric value compared to the classic version. Later on, go to how much ingredients you need for the functioning of organisms. Usually, it turns out that much less than the original products. This in turn leads to a reduction in the amount of vitamins. If you decide on a low-fat diet, you need to supplement it with lots of fruits and vegetables.
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