Working age is the age when a family is built, a nation is built, but if you work too much, sleep less, rest less, sit at your desk and don’t exercise. Eating unhealthy food getsnutrientsnot enough
As a result, the strength of the body decreases. followed by health problems. Health care to restore strength also helps. food with nutrients It is important to take care of your health urgently.
work in an office or Work from home If you sit at work for a long time staring at a computer screen, back pain and office syndrome will take… followed by other ailments
Food and nutrition scholars from Nestle to advise 6 nutrients Necessary for workers should be consumed daily Helps build a healthy body increase immunity Restoring the strength of the body is as follows:
6 essential nutrients for working age
1 vitamin D Many Thais have insufficient levels of vitamin D. Although the body can synthesize vitamin D on its own when the skin is exposed to sunlight. But the behavior changes when working people spend most of their time in the building, room. Lack of outdoor activity can causeVitamin D deficiency poor calcium absorption As a result, the immune level is reduced.
(Cr.pixabay.com)
Vitamin D supplement: Food and outdoor activities such as exposure to the morning sun Go for a walk, exercise, water the plants from 8:00 to 10:00 or 15:00 to 17:00 for 10-20 minutes, 3 times per week.
eat fish regularly Mushrooms, liver, egg yolks, oily fish including sardines, tuna, salmon, mackerel, shiitake mushrooms, cereals and vitamin D fortified milk.
2 B vitamins Workers have to think, use their brains, maybe they are too overloaded. feeling tired, tired, easily irritated
Add B vitamins: B1, B6, B12 to help nervous system and brain function. and meat, fish, seafood, milk and dairy products, yogurt, eggs, nuts, green leafy vegetables
3 Vitamin C nutrientsImportantly, it helps the immune system work better. Helps blood vessels stay strong. Collagen synthesis helps the skin structure to be flexible.
Vitamin C supplement: Many fruits and vegetables such as colorful peppers, cabbage, broccoli, cauliflower, fruits such as guava, Indian gooseberry, kiwi, strawberry, etc.
Advice : Fruits and vegetables should be eaten with every meal. The body will absorb it better than taking large amounts at once.
4 iron It is an important component in the blood that circulates throughout the body. Helping carry oxygen from the lungs to the cells when the body gets enough iron will help reduce the chances of exhaustion. and helps skin glow in another way
Iron supplements: Meat, seafood, iron-rich food sources that the body can absorb well, for example, 100 grams of pig blood contains 25.9 milligrams of iron, 100 grams of minced pork contains 17.8 milligrams of iron, 100 grams of pork liver contains 10.5 milligrams of iron.
Leafy green vegetables, whole grains are rich in iron. But your body doesn’t absorb iron very well from these food sources. then nutritionistIt is recommended to take vitamin C which helps the body absorb iron better.
5 Football Working age should be getting 800-1,000 milligrams of calcium per day if not enough calcium. it will lower the level of calcium in your blood. Your body will draw calcium from your bones to use until your bone mass decreases. Osteoporosis Risk An easy way to maintain bone health is to eat a calcium-rich diet and exercise regularly.
Calcium Supplement: Drink 1-2 boxes of milk a day along with other calcium-rich foods such as dried shrimp, black sesame, shredded shrimp, yellow tofu. Milk and dairy products that contain vitamin D will help your body absorb calcium better.
Another method is exercise to increase bone mass. In order for the body to use the calcium consumed to fully strengthen bone mass, such as brisk walking, jogging, jumping rope, or higher resistance activities such as climbing stairs Walking up a steep path Playing weight training Helps the body to efficiently use calcium for bone health
6 dietary fibers Workers should get 25 grams of dietary fiber per day. At this age, most constipation is caused by eating hard-to-digest foods. such as meat or eating fewer fruits and vegetables or sitting next to work for too long
how to take care of your health Balancing the excretory system and the digestive system is not difficult.eating high fiber fruits and vegetables such as guava, pineapple, apple Why Fiber Will Help Cleanse Your Guts You can also boost your fiber by eating whole grains, whole grains, brown rice, or look to high-fiber products for easy, convenient alternatives.
(Cr. healthline.com)
Fiber supplements: nutritionist ofNestle Recommend whole grains, oats, chia seeds and millet, eaten with fresh milk. or soy milk, yogurt with fresh fruit.
In the afternoon relieve hunger with peanuts, almonds, pistachios, about 1 palm or choose less sweet fruit instead of eating sweets such as guava, dragon fruit, apples, pink apples and drink enough water at least 8 times a day. In addition to reducing hunger, it also makes the skin hydrated and healthy looking.
Reference: nestle.co.th, dailyhealth.com
