How do women prevent premenstrual syndrome 4 essential nutrients – Food Channel – People’s network webquest

How do women prevent premenstrual syndrome? 4 essential nutrients – Food Channel – the original title of the people’s Daily: women how to prevent premenstrual syndrome? What are the 4 essential nutrients for women to prevent premenstrual syndrome? Although the symptoms of premenstrual syndrome is not most women will appear, but also should actively prevent, avoid this symptom. Today, we will introduce the prevention of premenstrual syndrome of nutrients and food are what, do not miss. The prevention of nutrient elements in the syndrome of calcium: calcium helps relieve convulsion, strengthen the transmission response of the nervous system, can help regulate heartbeat, muscle contraction. Women get enough calcium, contribute to stable mood, eliminate stress, the recommended daily intake of 1200 to 1500 mg of calcium, common calcium rich foods such as green vegetables, milk and milk products, dried fish, small shrimp, kiwi fruit, black sesame. Magnesium magnesium helps relieve convulsion, regulate nerve cells and muscle contraction function, can stable mood, eliminate the anxiety of nutrients. Nutritionists said, micro study confirmed that daily intake of 250 mg of magnesium, enough to ease premenstrual headache symptoms, common containing high magnesium food, including whole grains, green vegetables, beans, nuts, milk and milk products, and seafood. Tryptophan: tryptophan is a natural amino acid, is the brain to create serotonin material, and serotonin is a neurotransmitter, can alleviate nerve activity, make people relaxed stability, help sleep, however, tryptophan is not synthesized by the body of nutrients, must through the food intake to. That has insomnia, sleep well and premenstrual symptoms in women, may be appropriate to supplement rich in tryptophan food, such as meat, milk and dairy products, beans and nuts (with sunflower, sesame, pumpkin seeds, banana etc. the highest content). Sugar: sugar (carbohydrates) is a key source of body energy, eliminate tension and fatigue is also a good helper, can stimulate insulin secretion, and thus help the tryptophan more into the brain, serotonin synthesis, to help relax and relieve premenstrual effect. Carbohydrate rich foods, to absorb the effect of monosaccharides is best, but the most likely to cause obesity, blood glucose increased sharply, and the choice of proposal to change the carbohydrate food, such as whole grains of rhizome. Specifically, what foods can prevent premenstrual syndrome? The prevention of premenstrual syndrome of food nutrition milk: milk is high in milk mineral species is very rich, except we are familiar with the content of calcium, phosphorus, iron, have a lot of zinc and copper, manganese, molybdenum. The most difficult thing is that milk is the best source of calcium in the human body, and the proportion of calcium and phosphorus is very appropriate, conducive to the absorption of calcium. Complex, at least 100 kinds, the main components are water, fat, phospholipids, protein, lactose, inorganic salts, etc.. The whole milk, our common milk protein content, fat content of about 3%, about 3%, calcium content of about 120 mg / 100 ml, and contains fat soluble vitamins K, A, E, is the best of our milk calcium. 100 ml milk calcium content of 676 mg, because the milk intake is convenient, so the milk calcium)相关的主题文章: