1, eat more vegetables, a colorful staple food.
Natural green leafy vegetables are rich in antioxidants such as vitamin E, lycopene, flavonoids, etc., which are extremely important for maintaining skin youth and have the health care function of preventing cancer and cardiovascular diseases.
It is best to eat about 200 grams of vegetables with dark green leaves every day. In addition, they often eat other vegetables and fruits containing carotene, lycopene and polyphenols. When preparing staple food, mix dark raw materials with white rice to cook porridge or rice, such as purple rice, black sesame, safflower, black beans and red beans. They are not only rich in vitamin E, but also contain quite a lot of polyphenols.
2, three or four times a week.
Youth skin needs sufficient oxygen and nutrition supply, and iron in hemoglobin is very important to transport oxygen. If anemia occurs, the skin is dry and inelastic. Zinc is an important nutrient for cell regeneration and repair. Without zinc, the renewal of skin cells slows down. Eat lean meat and fish three or four times a week. When you don't eat meat, use bean products and eggs instead, and eat a handful of nuts every morning, such as pecans, almonds and hazelnuts. A small amount of nuts can supplement nutrition, and it is best to eat them at breakfast, so as not to make people fat.
3. Take enough calcium.
Women are more vulnerable to osteoporosis than men. Milk, yogurt and cheese, tofu, sesame paste and green leafy vegetables are all good sources of dietary calcium. Milk is not only rich in calcium, but also has a high absorption rate, especially yogurt, which is most beneficial to prevent aging. It is recommended to drink half a catty of yogurt every day. Half a catty of milk can play an important nutritional role, and it will not cause the problem of protein surplus, nor will it increase the risk of chronic diseases.
4. protein's intake balance
Take a proper amount of protein to ensure the repair of body tissues, and don't bring burden and waste to the body. Every tissue of the human body: hair, skin, muscles, bones, internal organs, brain, blood, nerves, endocrine and so on, is made up of protein.
However, excessive protein can promote aging. Therefore, after a meal of fish is excessive, it is suggested to eat light food in the next meal and eat less or no fish the next day as a balance.
5, beans are often eaten.
Soybean and soybean food are the best sources of phytoestrogens, and the soybean isoflavones contained in them can not only prevent menopausal syndrome, but also improve the water retention and elasticity of skin. Among soybean foods, the food made of whole beans is the best, such as whole beans, bean powder, soybean milk, natto, fermented soybean and so on. Because soybean isoflavones are basically not lost and the utilization rate can be further improved after fermentation.
6. There are only three kinds of "healthy snacks"
Try to choose natural foods and eat less highly processed foods. The health value of fresh natural food is always better than that of highly processed food. Try not to eat cookies, sweet drinks, sweets, snacks, chocolates, puffed food and the like. Snacks can choose fruits, nuts and yogurt. No matter how busy you are at ordinary times, you should at least cook a meal with fresh materials and light cooking methods. This habit can not only help control weight, but also avoid premature aging.
Women over 30 should eat like this.
pea
Modern medicine has found that peas are rich in vitamin A, which can moisten the skin. In addition, this vitamin A has the functions of detumescence and wrinkle removal. Therefore, it is suggested that people with edema and wrinkles around their eyes can eat more appropriately.
Cauliflower
Cauliflower is a nutrient-rich vegetable, in which the contents of vitamin A, vitamin C, calcium, selenium and carotene rank first among all vegetables, and cauliflower is also a relatively low-calorie vegetable.
Studies have found that eating more cauliflower can not only make women more attractive than cauliflower, but also enhance their resistance and reduce the incidence of vascular diseases and cancer.
potato
Potatoes and peas are both very helpful foods for women's beauty. Potatoes can be eaten not only as staple food, but also as vegetables.
Rich B vitamins, cellulose and high-quality protein not only have the function of detoxification, but also can restore women's whitening skin. In addition, women who are worried about obesity and want to lose weight and are malnourished can eat more potatoes.
loofah
It is recognized that loofah can be used for beauty. It is not only a common ingredient in many high-end beauty products, but also has the functions of moistening skin, delaying skin aging and reducing wrinkles.
asparagus
Asparagus is also a nutrient-rich vegetable, especially with high selenium content, so it can resist aging, reduce various skin diseases caused by excessive oxidation of fat, and make the skin look tender and younger.
bean sprout
Bean sprouts are also one of the common whitening dishes, and different bean sprouts also contain different nutrients. Eating more can reduce the formation of all kinds of dark spots and spots and keep people young.
wax gourd
Many people only know that wax gourd has the effect of detumescence and diuresis. In fact, wax gourd is a very nutritious food, especially magnesium, which can make people full of energy, rosy complexion and promote skin whitening.