1, eat more than three kinds of food at the age of 30.
1, anti-wrinkle food
In order to prevent wrinkles on your face, you should take more collagen that can keep your skin elastic and moist and vitamin C that can promote collagen synthesis. Taking them together can keep the balance of collagen in the body. Such as pigskin jelly, fish skin jelly, beef tendon, pig's trotters and other foods.
2, acne food
Endocrine disorders may lead to acne. The prevention method is to take B vitamins, especially vitamin B2, which can promote sebum metabolism. Foods such as eggs and liver are rich in it. And vitamin B6 can promote skin metabolism. Tuna and other foods are good sources.
3. Anti-fouling food
With the growth of age, many female friends will grow spots. The preventive measure is to take more vitamin E (almond, sesame, etc. ) has strong oxidation resistance and vitamin C (strawberry, kiwi fruit, etc. ) has the effect of inhibiting melanin production.
It's younger to eat these fruits and vegetables.
Chinese olive
As early as in ancient Greece, the olive tree was a symbol of life and health, which could not only be eaten as healthy food, but also had outstanding cosmetic effects. Olive trees can extract skin care essence from leaves and fruits. Olive leaf extract helps skin cells resist oxidation caused by pollution, ultraviolet rays and pressure; Olive fruit, on the other hand, contains another powerful antioxidant component-phenolic compounds, which can provide double antioxidant repair when combined with oleuropein.
grape
It contains a lot of grape polyphenols, has antioxidant function, can block the proliferation of free genes, and effectively delay aging; It also contains tannic acid and citric acid, which has a strong astringency and a soft and moisturizing effect. In addition, grape pulp contains vitamin B3 and rich minerals, which can deeply moisturize, resist aging and promote skin cell regeneration.
lemon
Lemon contains vitamin B 1, vitamin B2, vitamin C and other nutrients. In addition, it is rich in organic acids and citric acid, which has a strong antioxidant effect and is very effective in promoting skin metabolism, delaying aging and inhibiting pigmentation.
apricot tree
It is not only bright in appearance, but also rich in sugar, fruit acid, dietary fiber, flavonoids, vitamin C, iron, phosphorus, zinc and other mineral elements, especially vitamin B 17. Almond is also rich in protein, fat, carotene, B vitamins, vitamin C, calcium, phosphorus, iron and other nutrients. Rich in minerals and plant unsaturated oil, it has a good moisturizing and nourishing effect.
cherry
It has been a beauty fruit since ancient times. Cherry juice is the favorite of many whitening products, which can help facial skin become tender and ruddy, wrinkle-free and spot-free. Cherry is not only rich in vitamin C, but also extremely rich in iron, which is 13 times that of hawthorn and 20 times that of apple. In addition to high iron content, it also contains vitamin A, which can balance cortical secretion, delay aging, and help activate cells and beautify skin.
pomegranate
Delicate pomegranate has been proved to have strong antioxidant effect. It contains an ingredient called ellagic acid, which can protect cells from environmental pollution and ultraviolet rays, nourish cells and slow down body aging. Studies have shown that ellagic acid is more "powerful" in radiation protection than polyphenols contained in red wine and green tea.
carrot
Carrots are called "skin food" and can moisturize the skin. Carrots are rich in pectin, which can combine with mercury, so that harmful components in the human body are discharged, and the skin looks more delicate and ruddy. It contains beta carotene, which can resist oxidation, whiten skin, prevent melanin precipitation and remove excess keratin from skin. It also contains vitamin E, which is indispensable for anti-oxidation.
How to maintain 3.30 years old?
1, eat breakfast every day
Eating breakfast can effectively promote metabolism and keep blood vessels and immune system young. Breakfast preferably includes cereals, fruits and dairy products.
Step 2 diversify your diet
4 servings of fruit, 5 servings of vegetables, 1 servings of meat and vegetables every day, and fish twice a week. Be an omnivore and continue to consolidate the immune foundation you laid at the age of 20.
Step 4 do aerobic exercise
Walking for an hour or doing a lot of exercise in a short time every day will consume at least 3500 calories a week. Sweating is better than being tired.
Step 5 supplement cellulose
During this period, women are often constipated and obese. Cellulose can relieve women's worries, and has outstanding effects in relaxing bowels, detoxifying, reducing blood fat and preventing obesity.
Step 6 supplement folic acid
Pregnancy and childbirth can make women lack nutrition. Folic acid is a member of B vitamins and one of the essential substances for the growth and division of human cells, which can alleviate malnutrition.
7. Don't get up in a hurry
Don't hurry to get up after waking up in the morning. Stretching makes the spine "wake up", which can avoid low back pain and maintain a good posture. You can also give the "heart and brain" a preparation time.
8. Go to bed on time every night
The best sleep is to sleep regularly for 7-8 hours every day. The best time for women to sleep at night is 22:30. A good sleep is very important to keep a woman's appearance. Sisters are advised to pay attention to sleep.
9, the construction of quality sex life
Sex is a first-class age-reducing agent, which can relieve stress and relax. Stop taking work as everything. The more orgasms you get in a year, the younger you are. Increasing the safe life between husband and wife to 1 16 times/year will make your real age 1.6 years younger.
10, vitamin c and vitamin e supplements
Healthy women consume more than1200mg of vitamin C and 400 international units of vitamin E every day. These are the two most important antioxidants, and when they are combined together, they can reduce harmful deposits on blood vessel walls. Sub-healthy women can take up to 5000 mg of vitamin C every day, and they can also choose grapes with high antioxidant capacity to prevent the occurrence and development of gynecological diseases.
1 1, change health concept
After the age of 30, women should pay attention to learning health knowledge and change their health concepts; From caring about disease to caring about health. Learn to do health self-examination and regular inspection, and change from experiential health preservation to scientific health preservation. Establish a correct concept of health: health is a responsibility (family, society, parents, children), health is an attitude (positive, preventive, action), and health is an idea (drugs hurt people, stay away from antibiotics, you are the best doctor).
12, calcium supplementation
Experts have confirmed that after the age of 28, the calcium in the body decreases at a rate of 0. 1%~0.5% every year. During this period, women should consume at least 1000 mg of calcium every day; Pregnant, nursing or after 40 years old, increase to 1500 mg. It is best to choose active calcium instead of calcium carbonate and calcium gluconate to supplement calcium. The latter two kinds of calcium have low absorption rate and may deposit on the inner wall of blood vessels and bile, kidney and urinary tract to form stones.