How should women eat when they are over 30?
1, a catty of vegetables and staple food every day? White and black?
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. 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 will not cause the problem of protein surplus, nor will it increase the risk of chronic diseases.
3. 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.
4. Bean products are often eaten, and there are new tricks every day.
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.
5、? Junk food? Can't see? Healthy snacks? There are only three kinds.
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.
6, leeks four times a week, a handful of nuts in the morning.
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.
What do women eat for health in summer?
1, lemon
Lemon is rich in vitamin C and is the most natural whitening agent. Vitamin c can effectively prevent the sun from burning the skin. Vitamin c can be added after exposure in midsummer or coming back from the seaside. As for vitamin E, which is regarded as a beauty product, eating corn and sesame seeds will make up for it.
2. Sweet potato
Summer has arrived. Although sweet potatoes are usually baked in winter, they can also be eaten in summer. One is to eat, and the other is to stick dirty things on the intestinal wall to achieve the effect of clearing the intestine.
Step 3: energy
It makes sense to eat radish in winter and ginger in summer. Eating ginger slices in summer can cure some winter diseases. But remember, ginger is best eaten in the morning, and it is not recommended to eat at noon and night.
4. Bitter gourd
After entering the summer, when the weather is hot, there will naturally be the possibility of getting angry. Therefore, at this time, eating more bitter gourd can prevent getting angry. If you don't like bitterness, you can make it painless by cooking.
5. Coix seed
Women should not eat too many cold things in summer. For example, Guiling cake itself is a good thing to nourish yin, but eating too much or eating too cold will hurt the spleen and stomach. A small bowl at a time, just eat it until autumn is cool. Cold hands and feet, bean marks can not walk away, indicating that there is congestion in the body. Be sure to keep warm and eat warm things before and after menstruation. MM with poor spleen and stomach, you can add coix seed when cooking stew, or steam coix seed into mud to eat, which can regulate the spleen and stomach.