For females, there are some tips must be paid attention, which beneficial for them.

It is quite important for women to absorb food which comprise of calcium substance.

The victims and minerals are necessary components that constitute of healthy diet, the diet structure of enriching in nutrition usually can meet daily nutritional demand of women,

However, in order to keep the healthy condition, women still need to especially note the adding of calcium. In fact, no matter you are male or female, at the period of youth, should to add calcium adequatelly to allow the bone density to reach maximum. Lack of calcium elements, is an important reason of occuring the osteoporosis, and it is likely to be easier to get osteoporosis for female than male.

Accompany with age growing constantly, bone is going to loss slowly. Osteoporosis just like sponge in the bone tissue, easy to occur the phenomenon of crisp and broken. If the bone density high at the period of bone growth and mature for females, it is possible to reduce the risk of suffering from this disease. Thus, females especially at the period of youth, should add the number of calcium in the daily diet.

Nutrition authority point out, it is most important at the stage of bone growth and mature to add sufficient calcium, because this period can be continued at the age of 30 to 35. It is said, if female can storage a large amount of calcium at this period, can reduce the incidence of fracture in the future.

However, what can we do for getting the sufficient calcium in the food, at the same time, can not intake a large amount of heat and fat? The way is so easy, drink skim milk or low-fat milk more; as well as a variety of low-fat cheese, yogurt. Besides the milk products, there are other good source for calcium, such as salmon, the bean curd as well as the grain food that strengthened calcareous and so on.

Second, add iron element.

As far as females' concerned, every day absorb with 15mg iron substance to keep the normal function of body, but for male just need 10mg. If there is not enough iron element in the body, is going to result in deficiency iron anemia, and further to take on the phenomenon of losing luster with skin, exhaustion and lead to the pain of head.

Animal foods such as meat, fish and poultry, are important sources of iron element. The iron substance in these foods is ferrous, can be absorbed well in intestinal tract.

Plant food also enrich in iron element, such as various beans, potatoes, leafy vegetables and other grain food that strengthen iron. But, the iron element in these vegetables is non-ferrous, its rate of absorbing and using is lower than ferrous. The absorbing and using rate of iron is affected by other components in the diet, such as, only to somewhat increase a little of victim C, that can improve the absorbing rate of iron element in the food, so when add the iron element, it is best to add victim C.

Third, pay attention to the heat and weight loss.

The age between 23 years old to 50 years old for women , would like to keep weight, should intake heat about 2200J. Usually to measure weight is the best way if females want to know the heat in the body whether appropriate, of course, reduce calories is not the only answer which solute problem of weight. It confirms that you need not to cut down the calories under the condition of the number of heat has been controlled at 1500J.

If you find you are being overweight, you not only consider to reducing the volume of calories, but also should increase sporting volume. Due to the heat plays the role of limiting weight, training not only can burn calories, adjust the proportion of body, but also improve the level of metabolism. Therefore, resist heat together with increasing exercise, that is the perfect method for keeping health and weight.