NUTRITION.
DR. COREY: LAST WEEK, I TALKED
ABOUT MEN'S NUTRITION, AND
NUTRITIONALLY SPEAKING, MEN AND
WOMEN DON'T START OUT ALL THAT
DIFFERENTLY.
BUT LIKE MANY THINGS, A WOMAN'S
DIETARY NEEDS COMPLETELY CHANGE
WHEN SHE HITS PUBERTY.
ADULT WOMEN GENERALLY NEED TO
EAT FEWER CALORIES THAN MEN.
SOUND UNFAIR?
BLAME IT ON BODY COMPOSITION.
WOMEN TEND TO BE SMALLER AND
HAVE HIGHER FAT PERCENTAGES THAN
THEIR MUSCULAR MALE
COUNTERPARTS.
SINCE MUSCLE TAKES MORE CALORIES
TO MAINTAIN THAN FAT, EVEN WHEN
THEY SIT AROUND DOING NOTHING,
MEN ARE BURNING MORE CALORIES.
THE AVERAGE FEMALE NEEDS 1600 TO
2000 CALORIES PER DAY TO
MAINTAIN A HEALTHY WEIGHT, BUT
YOU MAY NEED A LITTLE MORE IF
YOU'RE HIGHLY ACTIVE.
BY HIGHLY ACTIVE, I MEAN YOU
TAKE PART IN A VIGOROUS LEVEL OF
ACTIVITY FOR 60 MINUTES MOST
DAYS OF THE WEEK.
AND THAT'S RARE.
IF YOU'RE WORKING SO HARD THAT
YOU CAN'T SAY MORE THAN A FEW
WORDS AT A TIME, THAT'S A
VIGOROUS LEVEL OF ACTIVITY.
THE SECOND RULE OF WOMEN'S
NUTRITION CONCERNS THEIR NEED
FOR MORE THAN TWICE AS MUCH IRON
AS MEN.
THE BLOOD THAT WOMEN LOSE DURING
MENSTRUATION EACH MONTH OFTEN
LEADS TO IRON DEFICIENCY.
STUDIES SHOW THAT WOMEN WITH LOW
IRON HAVE TO USE MORE EFFORT TO
DO THE SAME AMOUNT OF PHYSICAL
WORK THAN WOMEN WHO ARE NOT IRON
DEFICIENT.
SO, THEY END UP FEELING
EXHAUSTED AND UNABLE TO PERFORM
AT THEIR BEST.
FOR WOMEN UNDER 50, THE
RECOMMENDED DAILY AMOUNT OF IRON
IS 18 MILLIGRAMS.
LEAN MEAT, LOW-MERCURY FISH, AND
SKINLESS POULTRY ARE THE MOST
OBVIOUS SOURCES OF IRON, BUT
SPINACH, BEANS, LENTILS, AND
OATMEAL ARE GREAT ALTERNATIVES
FOR VEGETARIANS.
FOR THE OVERACHIEVERS OUT THERE,
UP THE AMOUNT OF IRON YOUR BODY
ABSORBS BY COMBINING IT WITH
VITAMIN C.
IT'S AS SIMPLE AS DRINKING A
GLASS OF ORANGE JUICE WITH YOUR
OATMEAL IN THE MORNING OR ADDING
A SIDE OF BROCCOLI TO YOUR
DINNER.
MEN AND WOMEN CAN BOTH BENEFIT
FROM THE B-VITAMIN FOLATE, OR
FOLIC ACID, WHICH HAS BEEN
LINKED TO BETTER HEART HEALTH
AND PROTECTION AGAINST COLON
CANCER.
THE DAILY RECOMMENDED INTAKE OF
FOLIC ACID FOR MEN AND WOMEN IS
400 MICROGRAMS.
BUT FOR WOMEN WHO ARE EITHER
PREGNANT OR TRYING TO GET
PREGNANT, THE DAILY RECOMMENDED
VALUE INCREASES TO ABOUT 600
MICROGRAMS OF FOLIC ACID.
THIS IS BECAUSE FOLATE CAN
GREATLY REDUCE THE CHANCES OF
NEUROLOGICAL BIRTH DEFECTS.
BUT BE CAREFUL.
RECENT STUDIES SUGGEST THAT AN
EXCESS OF FOLATE MAY RAISE THE
RISK OF BREAST AND COLON
CANCERS.
BUT THERE'S NO RISK IN
OVERDOSING ON THE NATURAL FORM
OF THIS VITAMIN, WHICH IS THE
KIND YOU GET FROM FOODS LIKE
LEAFY GREENS, BEANS, AND ORANGE
JUICE.
MEN AND WOMEN ARE VERY
DIFFERENT, SO LADIES, DO WHAT
YOU GOTTA DO TO KEEP IT HEALTHY.
I'M MEDICAL EDITOR DR. COREY
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