Just rice with kimchi every day?... The must-eat 'this food' for middle-aged women?
2024.08.19 12:08
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The family members are watching the feast.
I think there are many moms who just eat rice with kimchi.
Eating simply can lead to nutritional imbalance~
I hope you took good care of yourself~
✔️The most lacking nutrient, calcium... Although consuming vegetables and grains, absorption rate is low
The most deficient nutrient in our diet is calcium. According to the Korean Nutrient Intake Standards (2020), the recommended daily calcium intake for adults is 700-800 mg, but actual intake is less than 70%. This is especially serious for middle-aged women who are at high risk of osteoporosis during menopause. According to the National Health and Nutrition Examination Survey, calcium intake from vegetables was the highest. There is also a significant intake from grains, but these foods contain high levels of fiber, phytic acid, and phosphates, which have the disadvantage of reducing absorption efficiency.
So, how can we solve the problem of calcium deficiency? According to data from the Korea Disease Control and Prevention Agency, it is important to consume calcium-rich foods such as fish eaten with bones, anchovies, and dried radish greens. However, increasing the intake of dairy products is a preferable approach because they are well absorbed by the body. Some people avoid milk due to digestive issues. In such cases, yogurt or Greek yogurt can be good alternatives. There are also products on the market fortified with high levels of calcium. When purchasing, it is advisable to check for saturated fat and sugar content to choose a suitable product. To aid in the absorption and utilization of calcium in the body, it is beneficial to get about 20 minutes of sunlight exposure on bare skin in the morning to promote vitamin D production.
✔️Blood supply - Iron that helps muscle activity... Meat has good absorption rate
Iron is an essential mineral that produces hemoglobin, which is responsible for transporting oxygen in the blood. It also plays a role in generating energy so that muscles can perform sufficient activity. Iron deficiency can cause health problems such as anemia, fatigue, weakness, and cognitive impairment. Iron is found in plant foods like legumes and spinach, but it is better absorbed when included in meat. However, since meat contains a lot of saturated fat, consuming it appropriately is recommended to avoid other health issues such as obesity and colon cancer.
✔️ Obtain energy, protein, and fat through grains and meats... Consume whole grains and reduce fat intake
According to the Korea National Health and Nutrition Examination Survey and other data, when analyzing energy intake by food type, grains (carbohydrates) and meats were the main sources, with proteins and fats following in order of meat and grains. Rice and meat provide energy and help build muscle. However, it is a task to move away from rice-based meals and incorporate whole grains such as brown rice and barley, and to reduce excessive fat intake from meat. Overconsumption of carbohydrates can lead to diabetes, hyperlipidemia (dyslipidemia), and obesity. Relying on leftover food for meals due to lack of time or convenience is not advisable. For a healthy lifespan, a balanced diet with a variety of nutrients is essential.
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..💕한밧드(0:01발송)맞는말인듯 싶어요 직장다닐때 점심은 무조건 급식이든 외식이고.간간히 저녁은 회식등 외식을 종종하게됐지요 퇴직해 집에 있다보니 차리기도 귀찮고 남은 반친 잔반처리식사위주죠 우유나 견과류는 타로 섭취하지만 균형잡힌 식단은 이니죠 날위해서만 식딘을 한다는게 주부들은 힘든게 사실이죠
지영도영그러게요 가족들은 정말 지극정성으로 챙기는데 정작 본인은 귀찮다는 이유로 넘어가는 경우가 많은거 같아요
박효정저도 그렇게 되더라구요. 가족들 챙겨주고 남은거로 대충 먹게되고..앞으로는 좀 더 챙겨먹어야겠어요.
감사와행복건강생각해 규칙적인 식사도하고 골고루 잘 챙겨먹도록 노력해야겠네요 아프면 본인도 고생하지만 가족들도 고생하니 내건강 내가 잘 챙겨야겠네요
- 박효정
맞아요 가족들 생각해서 잘 챙겨 먹어줘야겠어요~ 읽어주셔서 감사합니다
- bi
정말 김치에 밥만 먹으면 안되겠네요 영양소 고루 섭취해야겠어요
- 박효정
김치 맛있으면 김치에 밥만 먹어도 맛나지만 영양불균형 생긴다니 잘 챙겨줘야겠어요 ㅎ
아침햇살77엄마들의 하소연 같네요 다들 그리 사는 군요