Thirty, standing for women means biding farewell to youth and becoming the pillar of the family. Always worry about everything, the traces of aging slowly climb up the top. In fact, a thirty-year-old woman is the most beautiful. This age just happens to bring out femininity without losing the appearance of youth. In order to maintain this effect, dietary conditioning is indispensable.
1, a pound of vegetables a day, the staple food "white plus black"
Natural green leafy vegetables are rich in vitamin E, lycopene, flavonoids and other antioxidants, which are extremely important for maintaining the youthfulness of the skin, and they have the health effects of preventing cancer and preventing cardiovascular diseases.
Dark green leafy vegetables eat about 200 grams a day. In addition, they often eat other vegetables and fruits containing carotenoids, lycopene, and polyphenols. In the deployment of staple foods, use dark raw materials and white rice mixed porridge or cooking rice, such as purple rice, black sesame, red skin peanuts, black beans, red beans, etc. They are not only rich in vitamin E, there are quite a lot of polyphenols Health care ingredients.
2, intake of calcium
Women are more vulnerable to osteoporosis than men, milk, yogurt and cheese, tofu, sesame, and green leafy vegetables are good sources of dietary calcium. Milk is not only rich in calcium, but also has a high rate of absorption. In particular, yogurt is most beneficial for preventing aging. It is recommended to drink half a catty yogurt every day. Half a catty milk can play an important nutritional role without causing excess protein or increasing the risk of chronic diseases.
3, eat "coarse potato", eat less refined food
Pay attention to eat more vegetables and fruits, get more fiber, insoluble fiber can promote intestinal peristalsis, prevent constipation, soluble fiber can combine with fat and cholesterol, reduce the risk of diabetes, high cholesterol, fatty liver. The staple food should always eat whole grains, beans, and potatoes to reduce polished rice noodles. At home, they often eat whole wheat taro, miscellaneous grains, rice porridge, rice, buckwheat noodles, etc., and white rice can be eaten occasionally.
4, protein intake heavy balance
Intake appropriate amount of protein to ensure the repair of body tissues, and do not bring burden and waste to the body. Every tissue in the human body: hair, skin, muscle, bones, internal organs, brain, blood, nerves, endocrine, etc. are all composed of proteins.
However, excess protein will promote aging, so after a meal overfish, it is recommended to eat light food the next meal, eat less or eat fish the next day as a balance.
5, "junk food" can not see, "healthy snacks" only three kinds
Try to choose natural foods and eat less highly processed foods. The health value of fresh natural foods will always be better than after high processing. Try not to eat cookies, sweet drinks, candies, snacks, chocolate, puffed foods, and the like. Snacks can be made from fruit, nuts, and yogurt. No matter how busy you usually are, you must cook at least one meal, use fresh materials, and make light cooking methods. Such habits not only help control weight, but also prevent premature aging.
6, the normal diet is not a partial eclipse, vitamin intake and full
Vitamin C is a necessary factor in the synthesis of skin collagen, vitamin A is a key factor in the normal differentiation of epidermal cells, and vitamin B family plays a regulatory role in the metabolism. Vitamin K can prevent osteoporosis and vitamin D helps prevent obesity. Everyday eating whole grains and beans, you can increase a lot of B vitamins and vitamin E; daily without sunscreen, go out to get more vitamin D; eat an egg a day to drink half a catty milk, can get a lot of vitamin A and vitamins D; there is a kilogram of vegetables and half a catty of fresh fruit, vitamin C and vitamin K can also be basically satisfied.
7, leeks three or three times a week, a small amount of nuts in the morning
Youthful skin requires ample supply of oxygen and nutrients, and iron in hemoglobin is essential for the transport of oxygen. If anemia occurs, the skin becomes dry and lacks elasticity. Zinc is a nutrient necessary for cell regeneration and repair. In the absence of zinc, skin cell turnover is slowed down. Eat lean meat and fish 3 to 4 times a week. When you don't eat meat, use soy products and eggs instead. Eat a small amount of nuts such as pecan nuts, almonds and hazelnuts every morning. A small amount of nuts can be used as a nutritional supplement. At breakfast, it is best eaten without getting fat.
8, soybean food is often eaten, new patterns every day
Soybean and soy foods are the best sources of phytoestrogens. Soybean isoflavones contained in them not only prevent menopausal syndrome, but also improve the skin's water retention and elasticity. Among soybean foods, foods made from whole beans are the best, such as whole soybeans, soybean powder, soybean milk, natto, soybean meal, etc., because the isoflavones are basically not lost, and the utilization rate after fermentation can be further. improve. Zhang Yu Hu Lin
Bank Safe,Bank Digital Safe,Jewelry Money Safe,Electric Security Safes For Bank
Ningbo Reliance Security Technology CO.,Ltd , https://www.reliancesafes.com