Most white-collar workers often overlook the importance of a nutritious diet. It is very common to eat a meal at a full meal, snacks and fruit as staple foods. As everyone knows, these behaviors can make it difficult for the body to get enough nutrients.
Nutritional deficiencies and malnutrition are hard to detect. They have been around for some time before symptomatic performance. In fact, we only have some indicators to help you determine if your body is undernourished.
Inexplicable fatigue
Fatigue is a side effect common to iron deficiency. Iron deficiency can cause anemia or reduce the number of red blood cells in the blood. Anemia can also make us pale. But remember, like heart disease, depression or thyroid gland. Serious illness can also make people fatigue.
If you feel abnormally weak or tired, it is wise to tell your doctor about these conditions.
2. Dry hair is brittle
Protein is the main ingredient that makes up our hair, so it is often used to diagnose indicators of nutrient deficiency. The dietitian says: 'When an older person's hair looks like a frightened wig -- fragile, dry, sparse This is usually a sign of a diet that is undernourished. '
Hair fragility can reflect the lack of essential fatty acids, proteins, iron and other nutrients. Although some hair falls as normal, it is normal, but if hair starts to fall at an abnormal rate, then nutrient deficiency is possible. The reason is. Once your doctor confirms that these problems are caused by lack of nutrition, they will be treated with diet or nutritional supplements.
3. There is a problem with the mouth
The rupture or inflammation around the mouth (spoken keratitis) may be a sign of vitamin B2 or iron deficiency. The tongue is abnormally swollen or pale, and it is also a sign of iron and vitamin B2 deficiency.
Burning mouth syndrome (BMS) is still an unexplained disease, which is thought to be caused by iron, zinc or vitamin B deficiency.
4. Ridge or spoon-shaped nails
Nail, like hair, is a good indicator for judging the lack of warnings in early diets. Spoon-shaped nails can be used as an indicator of iron deficiency anemia.
If you suffer from iron deficiency anemia, your doctor may recommend supplementing iron and iron-rich foods such as liver and shellfish (蛤蜊, oysters, mussels).
5. Loss of appetite
As you get older, your appetite tends to get worse. The taste buds lose their sensitivity. Because older people tend to be less active, they need less calories. Drugs may also suppress appetite.
Chronic loss of appetite may be a serious warning of a high risk of nutritional deficiencies. If you find yourself skipping a meal because you are not hungry, you should talk to your doctor about it. You can see it from the blood test. What are the important nutrient deficiencies. And letting a professional dietitian assess your food intake can also identify the problem of nutritional deficiencies.
6. Diarrhea
Chronic diarrhea may be a sign of malnutrition, which means that nutrients are not fully absorbed by the body. Infections, surgery, certain medications, heavy alcohol use, and indigestion can all lead to malnutrition.
7. Indifference or irritability
Inexplicable emotional changes, especially feelings of apathy or irritability, may be symptoms of depression, but they may also be caused by insufficient energy acquired by the body. If you have been depressed or forgetful, remember to see a doctor.
Eat more 7 types of food, get rid of undernutrition
1, carbohydrate-rich foods: such as rice, flour, millet, corn, red dates, longan, honey, etc.
2, foods rich in high-quality protein: such as eggs, milk, fish, poultry, lean meat and soybeans.
3. Foods rich in unsaturated fatty acids: such as vegetable oil, sunflower seeds, pumpkin seeds, peanuts, watermelon seeds, walnuts, fish, shrimp, etc.
4, cephalin-rich foods: such as pig brain, sheep brain, chicken brain, etc., lecithin-rich foods are mainly found in egg yolk, duck egg yolk, quail egg yolk, soybeans and their products.
5. Foods rich in vitamin A: such as animal liver, milk, eggs and carrots, leeks, kelp and fungus.
6, foods rich in B vitamins: cereals, beans, peanuts, walnuts, sesame, mushrooms, vegetables, eggs, milk, lean pork, viscera, yeast, squid, etc.
7, foods rich in vitamin C: fresh dates, kiwi, citrus, lemon, grapefruit, cauliflower, green leafy vegetables, peppers, tomatoes, etc.
