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女性补充营养的小贴士

[日期:09-03] 来源:  作者: [字体: ]
  Every body is different, and every person will have a different set of nutritional needs.
  人人都是独一无二的,每个人所需的营养也不一样。
  When it comes to women’s health, we have to pay particular attention to certain vitamins and nutrients, as we tend to lose a significant amount of them when we menstruate: the average woman who gets her period at age 12 or 13 and goes through menopause in her early 50 has 40 years’ worth of mineral loss to make up for.
  提到妇女的健康,我们必须特别注意补充某些的维生素和营养,月经期间我们往往丢失很多种营养物质:一般情况下,女性大约在12、13岁到50岁时都会有月经,40多年都需要及时的补充遗失的矿物质。
  The vitamins and minerals listed below are a few that women need to ingest on a regular basis, whether through supplement form, or through a very well-balanced diet. Granted, all nutrients are imporant for optimal health, but these are the ones that we really need to be diligent about.
  以下列出了一些女性在日常生活中就需摄入的营养物质,无论是通过哪种摄入方式,或是通过一种比较均衡的饮食方式摄入都是可以的。当然,所有的营养物质是重要的,但是这些才是我们真正需要的。
  Iron 铁元素
  Since the average woman menstruates for at least 30 years, there are going to be a lot of minerals lost with every menstrual period. One of the primary nutrients that leaves the body when blood is lost is iron; something that’s vitally needed for overall well being. Anemia caused by iron deficiency can have some significant effects on one’s health if left unchecked, so it’s seriously important to ensure that enough iron is being absorbed on a daily basis.
  因为一般的女人的经期至少有30年,月经期间会失去大量的矿物质。我们血液里缺铁的时候,身体里一种很重要营养物质就缺失了。那是一种对身体健康很重要的营养物质。如果任其发展,由缺铁引起的贫血会很明显的影响到人的健康,所以每天保证适量的铁元素的摄入是很有必要的。
  Foods rich in iron include mollusks (clams, oysters, and mussels in particular), kale, pumpkin seeds,
  含铁元素较高的食物包括软体动物(蛤、牡蛎、贻贝)、甘蓝、南瓜籽。
  *Note: Iron supplements can wreak havoc on some people’s digestive systems, so it’s good to check with one’s health provider to determine which would be the best option. Remember that folic acid and vitamin C aid in iron absorption, while caffeine prevents proper absorption, so you can take your iron pills with orange or grapefruit juice, but not coffee or tea.
  注意:铁补充剂可以破坏人的消化系统,所以一定要根据个人的身体健康状况选择最适合的补充铁元素的方式。记住,叶酸和维生素C可以促进铁的吸收,而咖啡会起到相反的效果,所以你可以用橙汁或柚子汁来喝含铁元素的药丸,但不可以用茶和咖啡。
  Calcium 钙元素
  Our bones are made of calcium, and women’s bones in particular tend to deteriorate over time, leading to osteoporosis and injuries like broken hips, femurs, knees, and arms. Women who have given birth to several children are particularly at risk for calcium deficiency, as the developing fetus draws nutrients from its mother’s body to form its own, and if an insufficient amount of calcium is absorbed via the mother’s diet, it will be drawn from mama’s bones and organs instead.
  我们的骨头是由该元素组成的,随着时间的推移,女性的骨头特别容易变得脆弱,引起骨质疏松,以及臀部、膝盖、手臂处的骨骼的脆弱。女性生了几个孩子后,缺钙的几率就会更大,发育中的胎儿会吸食母亲体内的养分,会从母亲的饮食中吸收足够的钙元素,如果母亲的饮食中所含的钙元素不够,胎儿就会从母亲的骨骼、器官中吸收钙质来生长。
  Calcium is found in all dairy products, but if you’re lactose intolerant or vegan, you’ll have to go for fortified soy or almond milk instead. Dark leafy greens like kale, chard, and spinach also have calcium in them, as do chick peas, white beans, tahini (sesame seed paste) and almond butter.奶制品中含有钙元素,但如果你患有乳糖不耐症、或是素食主义者,你也可以用豆浆、杏仁奶代替。深色绿叶菜中也含有钙元素,像是羽衣甘蓝,菜,菠菜,另外鹰嘴豆、白芸豆,芝麻酱和杏仁黄油中也有。
  Vitamin A 维他命A
  This goes along with iron when it comes to regulating red blood cell production, and it’s actually the nutrient that allows iron to be incorporated into hemoglobin; the oxygen-carrying component of red blood cells. This vitamin is also important for maintaining eye health, and for keeping your immune system strong. The retinol form of vitamin A is responsible for maintaining the function of cells that make up the linings of your respiratory, urinary, and digestive tracts, so when you don’t get enough of it, you’re at greater risk for issues like ulcers, urinary tract infections, and lung complaints.
  它和铁元素一起参与红细胞的产生,实际上,它是一种让铁溶进血红蛋白的营养物质,是具有携氧能力的红细胞的组成部分。这种维生素对维持眼睛健康也是很重要的,维持免疫系统健康。维生素A的视黄醇形式负责维持细胞的功能,维持呼吸道、泌尿、消化道功能,所以当体内的维他命A不足时,患上溃疡、尿路感染、肺部疾病的可能性更大。
  Some dietary sources of vitamin A include all orange vegetables (carrots, sweet potato, squash), as well as spinach, kale, eggs, and cod liver oil.维生素在食物中的来源包括所有橙色蔬菜(胡萝卜、红薯、南瓜),以及菠菜、羽衣甘蓝、鸡蛋和鱼肝油。
  Vitamin D 维他命D
  Vital for bone health, this helps you absorb calcium, and also helps to defend your body against immune disorders and possibly even certain cancers. Vitamin D assists in weight management, and may even reduce the risk of developing Multiple Sclerosis. People who get a significant amount of exposure to natural sunlight tend to have good levels of this nutrient, but if you live in a place that’s often cool, foggy, smoggy, or overcast, you may be lacking in it. Symptoms of vitamin D deficiency can include depression and worsening of symptoms like rheumatoid arthritis and asthma.维他命D对骨骼健康至关重要,可以促进钙元素的吸收,也有助于保护机体免疫紊乱,甚至可以预防某些癌症。维生素D有助于维持体重,甚至可能减少多发性硬化症的风险。那些大量接触自然阳光照射的人往往有良好的营养水平,但如果你住在一个比较凉爽,烟雾弥漫,阴山的地方,你很有可能缺乏这种元素。维生素D缺乏症状可能会有抑郁和类风湿性关节炎、哮喘的恶化状况。
  There aren’t many natural food sources for D, but salmon, tuna, mackerel, and fortified cereals have decent levels therein.
  大多天然食物中都不含维生素D,但是鲑鱼,金枪鱼,鲭鱼,强化谷物有一定量的维生素D.
  Vitamins B6 and B12维生素B6和B12
  These are 2 of the 3 major B vitamins , and it’s in our best interest not to let these get too depleted. In addition to assisting with the production of hemoglobin, B6 helps to regulate white blood cell production, and assists in maintaining your glucose levels. When it gets depleted, you can end up depressed, anxious, lethargic, and prone to gastro distress. B12 helps you process fats and carbohydrates, and is also responsible for producing DNA, and for governing your nervous system as well. A deficiency of this nutrient can lead to all kinds of neurological impairments, including nerve damage and dementia.
  维生素B族中三种最主要的两种元素,最好不要让身体里缺乏这些元素。除了协助血红蛋白的形成外,维生素B6还可以帮助调节白细胞的形成,维持血糖水平。当它耗尽时,你会觉得压抑、焦虑、冷漠,容易得胃炎。B12有助于消耗脂肪和碳水化合物,还有助于DNA的形成,管理神经系统。这种元素的缺乏会引起各种各样的神经问题,包括神经损伤和老年痴呆症。
  You’ll find B6 in avocados, spinach, potatoes, and bananas, as well as beef, poultry, and fish. B12 is found in trout, haddock, tuna, and clams, as well as cheese, milk, eggs, and enriched cereals.
  你可以在鳄梨、菠菜、土豆、香蕉、以及牛肉、家禽和鱼类中获得维他命B6。在鲑鱼、鳕鱼、金枪鱼、蛤以及奶酪、牛奶、鸡蛋和精加工的谷物中可以获得维生素B12。
  Folate (Folic Acid) 叶酸
  As mentioned earlier, this lovely nutrient helps the body to absorb iron properly, but it actually serves other purposes as well: this member of the B vitamin family may be vital in maintaining heart health, and it’s also needed to ensure that one does not develop anemia.
  正如前面提到的,这种营养元素有助于促进人体对铁元素的吸收,但实际上也还有别的作用:这个维他命B组成员对维持心脏健康也至关重要,也可以防止贫血的问题。
  Folate is also incredibly important for pregnant women, or those who are planning to have children—a lack of it can result in birth defects such as spina bifida, or any number of issues relating to lack of brain cell development.
  叶酸对孕妇、以及准备怀孕的女性都是极其重要的---缺乏了可能会引起一定的先天性缺陷如脊柱裂,或脑细胞数量不够引发的一系列问题。
  Dietary sources of folate include dark-leaved greens, citrus fruits, and beans. Many whole grains also have folic acid within them, but the best source of it is actually fortified cereals, breads, and flours.
  叶酸的食物来源包括黑叶的蔬菜、柑橘类水果、豆类。很多粗粮中也有叶酸,但最好的来源是在强化谷物类、面包和面粉中。
  A daily multivitamin can keep your vitamin levels where they should be, provided that you remember to take it every day! If you have a history of anemia or B12 deficiency (which is common in women who suffer from heavy menstrual bleeding, or have Celiac or Crohn’s diseases), or if you have a family history of osteoporosis, it’s also good to ensure that you eat plenty of the foods that are rich in the nutrients your body may be craving.只要你每天都记得摄入一定的维生素,每天摄入多种维生素可以将维生素维持在应有的水平。如果你有贫血史或B12缺乏症(在经期出血较多的女性、是腹腔病患者或者患有克罗恩氏病患者缺乏B12都是很正常的),或者如果你患有家族遗传的骨质疏松症,多吃些身体所需营养的食物也是很有益处的。
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