Example of a Diet for Women's Anemia

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Louise Hay
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Premise

The following indications are for informational purposes EXCLUSIVELY and are ABSOLUTELY not intended to replace the opinion of professional figures such as a doctor, nutritionist or dietician, which intervention is necessary for the prescription and / or composition of PERSONALIZED food therapies.



Anemia

Anemia is a generic disorder that affects the blood values ​​of hemoglobin and hematocrit (relationship between the figured elements of the blood and the plasma).

Hemoglobin is the protein responsible for erythrocyte function (red blood cells), which is the transport of gases (oxygen and carbon dioxide) in the blood.

Please note: The reduction in hemoglobin causes a decrease in hematocrit.

The most common anemia is secondary. The causes and predisposing factors are: female sex and menstruation, lack of bioavailable iron in the diet, deficiency of vitamins B12 and B9, gastric pathologies or resections, gastric pathologies or resections, celiac disease, drug abuse, haemorrhages, hematuria, secondary haemolysis, activity excessive movement characterized by repeated microtrauma (e.g. marathon) etc. Other predisposing factors are: a diet lacking in vitamin C, a diet too rich in anti-nutritional factors (phytates, oxalates, tannins, too many fibers, etc.).

Please note: The primary cause of anemia is a serious (rare) disease called atuoimmune haemolysis.


Secondary anemia differs into two types:


  • Iron deficiency: iron deficiency further worsened by the lack of vitamin C (which improves its absorption) and the excess of anti-nutritional molecules (which reduces it).
  • Pernicious or megaloblastic: mainly vitamin B12 deficiency but also folate deficiency.

Anemia occurs mainly with: paleness, cold hands and feet, asthenia, poor concentration, headache, chronic weakness, dizziness and fissures in the corners of the mouth; on the other hand, the symptoms can be extremely varied.

Anemia is often associated with low blood pressure. Symptoms worsen significantly in the presence of hypoglycemia.

In case of secondary anemia it is necessary to correct the diet and, if necessary, to adopt an integration scheme. Sometimes the use of drugs is unavoidable. Although rarely, anemia can lead to the need for a transfusion.

For further information: Diet and Anemia

Characteristics of the Diet

In short, the anemia diet must have the following characteristics:

  • Varies: single-issue diets promote nutritional imbalance. The vegan ones cause the deficiency of bioavailable iron and cobalamin; carnivorous ones cause a deficiency of vitamin C and folate.
  • Suitable iron supply (see requirements), especially in its bioavailable form (2/3); the latter is of the heme type or in reduced form (Fe ++). It is found mainly in foods of animal origin (yolk, meat, offal, fish, etc.). The remaining 1/3 can be of the oxidized type (Fe +++). It is found mainly in foods of plant origin (legumes, cereals, vegetables, fruits).
  • Suitable supply of cobalamin (B12): it is found mainly in foods of animal origin (meat, liver, fish products, etc.), foods fermented by bacteria and in certain algae.
  • Suitable supply of folate and vitamin C: they are found above all in foods of vegetable origin (citrus fruits, lettuce, tomatoes, parsley, peppers, strawberries, kiwis, rocket, spinach, radicchio, cherries, etc.).
  • Minimum supply of anti-nutritional molecules: oxalic acid (rhubarb, spinach, cocoa, turnips, etc.), phytic acid (black tea, raw beans, bran, etc.), excess tannins and fibers (over 35-40g). Oxalates and phytates are canceled out by soaking (in the case of dried legumes) and cooking.
  • Dissociate foods rich in calcium and phosphorus (milk and cheese) from iron sources: by competing for intestinal absorption, they impair the entry of iron.

Example

Anemic girl. Show typical symptoms and eat few animal-based foods. He practices sedentary work and carries out aerobic motor activities such as spinning, GAG and Aqua Gym.



Gender F    
Age 24 years    
Stature 166,0 cm    
Wrist circumference 13,5 cm    
Constitution Esile    
Height / Wrist 12,3    
Morphological type Longilineo    
Weight 57,0 kg    
Body Mass Index 20,7    
Evaluation Standard weight    
Desirable Physiological Body Mass Index 51,0 kg    
Basal metabolism 1245,4 kcal    
Physical Activity Level Coefficient 1,56 (light with desirable)    
Energy expenditure 1942,8 kcal    
Diet NORMOcalorica   1945,0 kcal
Lipids 30 % 64,8 g 583,5 kcal
proteins ≥0,75 e ≤1,7g / kg 62,5 g 250,0 kcal
carbohydrates 57,1 % 295,8 g 1109,4 kcal
Breakfast 15%   290 kcal
Snack I 5%   195 kcal
Lunch 40%   680 kcal
Snack II 5%   195 kcal
Price 35%   585 kcal

Day 1

Breakfast    
Semi-skimmed cow's milk 250ml 1 cup
Unsweetened cocoa powder 5 g 1 tsp
Oats 30 g 6 tablespoons
Snack    
Apple 200 g 1 apple
Whole grain rice cakes without salt 24 g 3 biscuits
Lunch    
Pasta and Beans, Dry    
Semolina pasta 50 g  
Dried beans* 30 g  
Grit 5 g 1 tsp
Cod in Pan and Radicchio in Salad    
Cod fillets 100 g  
Green radicchio 100 g  
Wheat bread 30 g 1 slice
Extravirgin olive oil 20 g 2 tablespoons
Snack    
Orange 200 g 1 orange
almonds 20 g 10 about
Price    
White rice    
Short grain white rice 70 g  
Fried Chicken Breast with Savoy Cabbage    
Chicken breast 100 g  
Version 200 g  
Wheat bread 30 g 1 slice
Extravirgin olive oil 20 g 2 tablespoons

* Dried beans should be soaked for about one night; the soaking water is rich in anti-nutritional agents and therefore must be eliminated.



Nutritional Translation Day 1

nourisher Quantity
Acqua 1038,7ml
Protein 95,7 g
Total lipids 67,76 g
of which saturates 13,25 g
of which monounsaturated 40,27 g
of which polyunsaturated 10,30 g
Cholesterol 122,8 mg
Carbohydrates available 248,1 g
of which starch 189,3 g
of which soluble sugars 58,8 g
Total fiber 34,0 g
Ethyl alcohol 0,0 g
Energy law 1954,5 kcal
Sodium 704,2 mg
Potassium 3562,6 mg
Iron 21,5 mg
Soccer 1117,7 mg
Phosphorus and Potassium 1553,2 mg
Zinc 11,0 mg
Tiamina o vit B1 1,37 mg
Riboflavina o vit B2 2,17 mg
Niacin or PP vinegar 26,98 mg
Pyridossine o vit B6 3,02 mg
folate 587,8 mcg
Vit A retinolo eq. 1450,4 mcg
Vit C or ascorbic acid 232,3 mg
Vit And the tocopheroli 23,2 mg
Vit D or calciferol 44,00 IU

From the nutritional translation of DAY 1 it is possible to observe some very important chemical values:

In Bold: the contributions of Iron, Folate and Vitamin C can be noted. We remind you that:

  1. At least 2/3 of the iron should be heme or reduced, i.e. animal origin.
  2. Foods rich in vitamin C and folate should be eaten mostly raw or undercooked in order to leave the vitamins intact and biologically active.

Underlined: it is possible to observe the tendentially excessive concentrations of fibers (which should remain around 30g / day) and proteins (in this specific case they should be present on average around 62g and no more than 86-87g).

Day 2

Breakfast    
Semi-skimmed cow's milk 250ml 1 cup
Unsweetened cocoa powder 5 g 1 tsp
Muesli with hazelnuts and dehydrated fruit 30 g 6 tablespoons
Snack    
Pear 200 g 1 pear
Whole grain rice cakes without salt 24 g 3 biscuits
Lunch    
Rice and Chickpeas, Dry    
Short grain white rice 50 g  
Dried chickpeas * 30 g  
Grit 5 g 1 tsp
Provolone and Boiled Artichoke Hearts    
Provolone Cheese 40 g  
Artichoke hearts 100 g  
Wheat bread 30 g 1 slice
Extravirgin olive oil 20 g 2 tablespoons
Snack    
Orange 200 g 1 orange
Pine nuts 20 g 2 tablespoons
Price    
Lesse potato    
Potatoes 200 g  

Grilled Corvina and Steamed Broccoli

   
Corvina fillet 100 g or 1 whole fish of 200 g
Broccoli 200 g  
Wheat bread 30 g 1 slice
Extravirgin olive oil 20 g 2 tablespoons

Day 3

Breakfast    
Semi-skimmed cow's milk 250ml 1 cup
Unsweetened cocoa powder 5 g 1 tsp
Puffed rice 30 g 6 tablespoons
Snack    
Kiwi 200 g 2 kiwi
Whole grain rice cakes without salt 24 g 3 biscuits
Lunch    

Cream of Potatoes and Peas

   
Potatoes 100 g  
Dried peas * 30 g  
Grit 5 g 1 tsp

Boiled Egg and Grated Carrots

   
Whole chicken egg 100 g 2 eggs
carrots 100 g  
Wheat bread 30 g 1 slice
Extravirgin olive oil 15 g 1 and a half tablespoons
Snack    
Banana 100 g 1 banana
walnuts 20 g 5 gherigli
Price    
White rice    
Short grain white rice 70 g  

Mozzarella and Fennel in Salad

   
Light mozzarella 100 g or 1 whole fish of 200 g
Fennel 200 g  
Wheat bread 30 g 1 slice
Extravirgin olive oil 10 g 1 spoon

Day 4

Breakfast    
Semi-skimmed cow's milk 250ml 1 cup
Unsweetened cocoa powder 5 g 1 tsp
Corn flakes 30 g 6 tablespoons
Snack    
Winter melon 200 g 4-5 slices
Whole grain rice cakes without salt 24 g 3 biscuits
Lunch    

Polenta and Lentils

   
Instant polenta 50 g + 200 ml of water
Dried lentils * 30 g  
Grit 5 g 1 tsp

Bresaola and Rucola

   
bresaola 50 g 5 slices
arugula (rocket salad) 100 g  
Wheat bread 30 g 1 slice
Extravirgin olive oil 20 g 2 tablespoons
Snack    
Pomegranate, seeds 100 g  
Hazelnuts 20 g 10 hazelnuts
Price    
White pasta    
Semolina pasta 70 g  

Omelette la Forno with Spinach

   
Whole chicken eggs 100 g 2 eggs
Boiled spinach, for squeezing 200 g  
Wheat bread 30 g 1 slice
Extravirgin olive oil 15 g 1 and a half tablespoons

Day 5

Breakfast    
Semi-skimmed cow's milk 250ml 1 cup
Unsweetened cocoa powder 5 g 1 tsp
Oats 30 g 6 tablespoons
Snack    
Apple 200 g 1 apple
Whole grain rice cakes without salt 24 g 3 biscuits
Lunch    
Pasta and Cannellini, Dry    
Semolina pasta 50 g  
Dried cannellini beans * 30 g  
Grit 5 g 1 tsp
Fresh Grilled Tuna and Radicchio in Salad    
Tuna fillet 100 g  
Green radicchio 100 g  
Wheat bread 30 g 1 slice
Extravirgin olive oil 20 g 2 tablespoons
Snack    
Orange 200 g 1 orange
almonds 20 g 10 about
Price    
White rice    
Short grain white rice 70 g  

Grilled Turkey Breast and Head Cabbage

   
Turkey breast 100 g  
Version 200 g  
Wheat bread 30 g 1 slice
Extravirgin olive oil 20 g 2 tablespoons

Day 6

Breakfast    
Semi-skimmed cow's milk 250ml 1 cup
Unsweetened cocoa powder 5 g 1 tsp
Muesli with hazelnuts and dehydrated fruit 30 g 6 tablespoons
Snack    
Pear 200 g 1 pear
Whole grain rice cakes without salt 24 g 3 biscuits
Lunch    
Rice and Cicerchie, Dry    
Short grain white rice 50 g  
dried cicerchie * 30 g  
Grit 5 g 1 tsp

Scamorza and Boiled Cauliflower

   
Scamorza 40 g  
Cauliflower 100 g  
Wheat bread 30 g 1 slice
Extravirgin olive oil 20 g 2 tablespoons
Snack    
Orange 200 g 1 orange
Pine nuts 20 g 2 tablespoons
Price    
Lesse potato    
Potatoes 200 g  

Guazzetto of mussels and cherry tomatoes

   
Mussel, shelled 100 g or 400 g with shell
Cherry tomatoes 200 g  
Wheat bread 30 g 1 slice
Extravirgin olive oil 20 g 2 tablespoons

Day 7

Breakfast    
Semi-skimmed cow's milk 250ml 1 cup
Unsweetened cocoa powder 5 g 1 tsp
Puffed rice 30 g 6 tablespoons
Snack    
Kiwi 200 g 2 kiwi
Whole grain rice cakes without salt 24 g 3 biscuits
Lunch    

Cream of Potatoes and Peas

   
Potatoes 100 g  
Dried peas * 30 g  
Grit 5 g 1 tsp

Octopus and Celery Salad

   
Octopus 100 g  
Celery 100 g  
Wheat bread 30 g 1 slice
Extravirgin olive oil 15 g 1 and a half tablespoons
Snack    
Banana 100 g 1 banana
walnuts 20 g 5 gherigli
Price    
White rice    
Short grain white rice 70 g  

Light Milk Flakes and Lettuce

   
Low-fat cottage cheese 100 g  
Lettuce 100 g  
Wheat bread 30 g 1 slice
Extravirgin olive oil 20 g 2 tablespoons
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