The female organism and diet
A healthy diet is the basic requirement for physical and mental well-being, as well as for the efficiency of our organism. Most people are aware of it. Nevertheless, the reality often looks different: The today’s way of life has not only given us a wide range of food and drinks, but also a faulty diet habits. In addition, media, advertising, family, friends, and, not least, the education that’s determine to grab what food we can. The desire, especially of younger women to gain a low “weight” or maintain, usually leads to an unhealthy diet. Hazardous to health under the supply with certain nutrients is a common consequence. In addition, this behavior is also a breeding ground for the development of eating disorders.
What is a healthy diet ?
Under the healthy diet refers to diet a low-fat, well-balanced diet, rich in complex carbohydrates and ball materials, and a sufficient liquid supply. You are able to ensure optimal supply of carbohydrates, protein and fat, vitamins and minerals. A balanced diet should consist of
- 50 to 60 percent of daily calories from carbohydrates (1 gram = 4 kcal)
- 15 up to max. 20 percent from protein ( 1 gram = 4 kcal)
- 25 up to max. 30 percent from fats ( 1 gram = 9 kcal)
Depending on the Region, the percentage of fat in the diet 40 to 50 percent, sometimes even more of their daily energy intake. No wonder, then, that a calorie-reduced diet saves on fat calories and low-fat products is based.
Nutritional needs of the woman in certain stages of life
The need of nutrients of women and girls differs in certain phases of life of the men.
Children and young people
Children and young people have needs during the growth phase, an increased energy. You need 1.2 to 1.5 grams of protein per kg body weight and day. Best to a combination of proteins of animal and vegetable origin. The supply of calcium, phosphorus and Vitamin D during growth is crucial for the further life. A well-functioning metabolism of Calcium is created in the Childhood. Insufficient intake of calcium and phosphorus in young age increases the risk of developing osteoporosis. Young girls to develop strong bones and healthy teeth. The most important calcium donor milk and milk products.
After the first Menstruation a girl needs more iron. Iron is much better absorbed if it is absorbed in the body easily usable Form (animal products, especially lean meat). In addition, certain adjuvants facilitate, for example, Vitamin C (orange juice) iron absorption in the digestive tract. If there is no iron deficiency is sufficient for one to two meat meals per week. A sufficient supply of vital substances is thinking during Childhood and adolescence. More and more children and young people to drink sugary soft drinks, while the consumption of milk and fruit juices decreases.
Pregnancy and lactation
Pregnant or nursing mothers more Protein, calcium, iron, fat and water need. The Unborn and the newborn baby need calcium for bones and Protein for body tissues. In the case of calcium deficiency, the bone material of the nut serves as a source of calcium. The increasing blood volume during pregnancy requires increased iron intake. Pregnant and Nursing women should take at least two meat meals per week.
You also need a lot more water. During pregnancy is increasingly being stored in water in the womb and pelvic tissues, and breast milk also contains about 90 percent water. During the growth phase, pregnancy and lactation period women need a certain percentage of fat (at least 15 to 20 percent of calories) in their diet, including cholesterol. Cholesterol forms a part of the cell membrane. The growing organism has a high rate of cell division and takes the corresponding building material.
During and after menopause, a woman should take at least 1.5 grams of calcium (before meet the 0.8 grams). 1 Liter of fresh milk contains 1.2 grams of this mineral. But also in dairy products, oats, almonds, beans, and Kale, it is included abundantly. More 800 milligrams of phosphorus, and 400 IU (international units) are recommended in Menopause to prevent osteoporosis Vitamin D daily.
When people age functional disorders (digestive, metabolic disorders, osteoporosis, etc.) often and the calorie requirement decreases. In this phase of life the woman is in need of easily digestible protein, less sugar and less fat. Due to the decreasing flow of Bile can be digested fats are less easily and less effectively-tolerated. As a source of dietary bre fruits should be the whole grain preferred.
Alcohol and health
Zahlreice epidemiological studies of recent years indicate that between moderate alcohol consumption and a decreased Rate of heart and irninfarkt there is a connection. A healthy woman’s Dr. N. Wormer, in his book “Daily wine recommends” up to 24 grams of alcohol a day. Women are more susceptible to organic due to less alcohol than men (this is the recommended amount of 32 grams). That alcohol is up to this amount good for your health, is considered to be scientifically proven. The studies, however, refer mostly to the consumption of red wine.
Good to know, if alcohol spoken of is that alcohol contains more calories (7 kcal per gram) than carbohydrates and protein. As soon as alcohol has to be absorbed, is reduced in the fat reduction greatly. The energy from the alcohol is channeled in the Form of fatty acids””. Alcoholic drinks can also often appetite. However, a glass of red wine causes the food that more iron is absorbed from food.
Premenstrual syndrome (PMS)
In contrast to the man and the women is subjected to menstrual-related hormonal fluctuations. This can manifest itself in disorders such as mood swings, depression, increased water accumulation in the tissue and a larger appetite in the Deposit prior to the start of the menstrual period. Often women complain before the menstrual cycle on food cravings and a strong Desire for Sweet.
Women affected by the countermeasures, by taking regular smaller meals, mainly fruit or low-calorie carbohydrates. Nutritionists have repeatedly pointed out that women are also in the industrialised world in its food selection is modest. You eat less high quality protein, little fruit but lots of sugar and fat. Blood poverty (anemia), bone loss (osteoporosis), latent vitamin deficiency or Obesity are common consequences.
Studies show that in childhood and during adolescence, differences in the diet of boys and girls. Boys prefer meat meals, and girls, low-calorie meal with carbohydrates and vegetables. Women also tend to drink too little. Dry skin and mucous membranes are frequent consequences of this are.
Good advice: eat a balanced, drink at least 2 liters of fluid per day, and ensure that your demand for nutrients is met.