Maybe you have made a plan for your career, so all you have to do is to realize the cornerstone of your career-health, and sign a ten-year nutrition plan. Then how to realize the myth of youth and how to keep fit after a woman is 20 years old? Important things for 20-30-year-olds: Women who supplement blood and iron in this period often have iron deficiency anemia due to physiological reasons. About 64% of women will have anemia in different degrees, 50% of red blood cells and hemoglobin will decrease, and 265,438+0% of platelets will decrease. Therefore, supplementing blood and iron has become the top priority. Iron is an essential trace element for human health, especially for women, and it is also an important raw material for the synthesis of human hemoglobin. Iron deficiency can reduce hemoglobin content and physiological activity, reduce blood oxygen content, and affect the supply of nutrients and oxygen to the brain. If a woman suffers from iron deficiency anemia, she will not only suffer from dizziness, palpitation, tinnitus, insomnia and memory loss, but also lose her beauty, pale face, pale lips and nails, and even premature wrinkles, hair loss and pigmentation. Food supply: animal liver, kidney, blood, lean meat, eggs, seafood such as fish, shrimp, seaweed, kelp, jellyfish, bean products, red dates, black fungus and so on. , not only has high iron content, but also has higher absorption rate than plant food. In addition, eating more seaweed foods can also effectively supplement iron. You should also eat more fruits and vegetables containing vitamin C to promote the absorption of iron. Besides enriching blood, it is also important to supplement protein with protein. At this stage, women are in the golden age of their careers. Overtime, staying up late, and excessive brain use are commonplace, and eating is extremely irregular, which will inevitably lead to the lack of protein. Protein is the "soul" of human cells and organs, and the repair and renewal of body tissues need the constant supplement of protein. Long-term inadequate supply of protein will also lead to memory loss, listlessness and slow response. In severe cases, the resistance will decrease and the resolution of infectious diseases will increase. Food supply: The best protein comes from animal food, milk, eggs and bean products. All kinds of seafood are not only high in protein, good in quality, but also low in fat, which is the best choice to supplement high-quality protein. Bean products are the foods with the richest protein content in plant foods, and it is a good habit to eat two or two beans every day. At this stage of vitamin supplementation, our "window of the soul" is the most fragile. If bright eyes are surrounded by computers, dryness and pollution, even the best cosmetics will not help. Therefore, in the diet structure, vitamins should be properly supplemented, among which vitamin A can prevent and treat dry eye, improve dry eye and maintain skin health. Vitamin c can protect the skin around the eyes from ultraviolet rays. Vitamin e can enhance vision and improve vision. Food supply: all kinds of animal livers, cod liver oil, milk and eggs, all kinds of fresh fruits and vegetables, and eat more nuts. The most important thing for people aged 30-40: Women in the stage of calcium supplementation are threatened by osteoporosis. Experts have confirmed that after the age of 28, bone calcium decreases at a rate of 0. 1% ~ 0.5% every year, so calcium supplementation has become the top priority. During this period, women should consume at least 1000 mg of calcium every day; If pregnant or nursing, it can be increased to 1500mg. Food supply: Dairy products are the best source of calcium, and drinking 1-2 bags of milk (250-500ml) every day is the best scheme to supplement calcium. On this basis, eating some beans will make the calcium supplement effect icing on the cake. In addition, seafood, nuts, mushrooms and vegetables are also rich in calcium. Don't forget to bask in the sun every day, while enjoying the warmth, open the door to calcium absorption for your body. In this period of dietary fiber supplementation, women's physical strength is not as good as that of women. Overworked mental and physical work and pressure from school, work and family make them overwhelmed, so they often suffer from constipation and obesity. Dietary fiber, on the other hand, can relieve women's worries, and its effects in communicating secrets, detoxifying, lowering blood fat and preventing obesity have long been widely known. Food supply: Black rice, strawberry, pear, cauliflower, broccoli, leek, celery, carrot, bitter gourd, soybean, laver and edible fungi are all rich in dietary fiber. Folic acid supplementation during pregnancy and childbirth can make women malnourished, and folic acid can alleviate malnutrition. Folic acid, a member of B vitamins, is one of the essential substances for the growth and division of human cells. It is mainly involved in the synthesis of nucleic acids and amino acids in protein, as well as the synthesis of important compounds such as hemoglobin, adrenaline, choline and creatine. Because vitamin B group is also called morale vitamin, eating folic acid food can also supplement physical strength and enhance immunity. Food supply: bean products, spinach, rape, pears, pineapples, eggs, fish, nuts, citrus and whole wheat products are rich in content. The most important thing for 40 -50 years old: scientifically supplement estrogen. Women of this age are facing a turning point in their lives, such as menopause, which is close to menopause. With the gradual decline of ovarian function, the secretion of estrogen and progesterone in women will gradually decrease or even disappear, which will bring a series of adverse reactions, such as emotional excitement, irritability and flushing. Their physical strength, energy and social adaptability will be reduced. Food supply: estrogen supplementation must be known and monitored by experts. Taking 30-50 mg isoflavones from plants (such as tofu and soybean milk) every day and eating foods rich in boron, such as apples, sweet pods and grapes, can prevent the estrogen level from falling. Soybean, mung bean, bean sprout, garlic, beet and pollen all contain natural hormones, which are also very beneficial to supplement estrogen. In addition, some comprehensive vitamins should be added. Women in this period have poor memory because of long-term overuse of their brains. If there is no brain support, there will be symptoms such as slow response, nervousness and palpitation.

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