A proper diet contributes to beauty. Food can meet the body's various nutritional needs, and a proper amount of protein can be used for growth and development, repair and renewal of body tissues, and maintain normal physiological functions. If you want to eat beauty from food, you should pay attention to your eating habits. The main points of diet are: reasonable partial eclipse is to charge for health, and what is lacking is to make up for it; Eat less meat and animal fat, eat more plant food and fresh vegetables and fruits, pay attention to the balanced intake of protein, and reduce bad eating habits. You should also choose different foods according to different age groups.

Diet meets the various nutritional needs of the body and has enough heat energy to maintain activities in and out of the body; There is an appropriate amount of protein for growth and development, the repair and renewal of body tissues, and the maintenance of normal physiological functions; Sufficient inorganic salts participate in the formation of body tissues and regulate physiological functions; Rich in vitamins, ensure good health, maintain normal development of the body and enhance the body's resistance; Have a proper amount of dietary fiber to maintain normal excretion and prevent some intestinal diseases; There is enough water to maintain the normal progress of various physiological procedures in the body.

Diet should follow the principle that the content of heat energy and various nutrients in food is sufficient, the variety is complete and the proportion is appropriate; There is a balance between the nutrition provided in the diet and the needs of the body. The structure of diet should be reasonable, not only to meet the physiological needs of the body, but also to avoid the imbalance of diet composition and unnecessary burden and metabolic disorder caused by excessive nutrients. The human body needs more than 42 kinds of nutrients, including protein, fat, carbohydrates, vitamins, minerals, essential trace elements and water. A diet that can constitute more than 42 nutrients must be achieved through a variety of food sources.

When eating every day, the reasonable proportion of three nutrients should be ensured, that is, carbohydrate accounts for 60%~70% of the total intake, protein accounts for 65,438+00% ~ 65,438+05%, and fat accounts for 20%~25%.

Carbohydrates are mainly composed of cereals, potatoes and starchy foods, which control sugar and its products. Fat is mainly vegetable oil, reducing animal fat. The ratio of saturated acid, monounsaturated fatty acid and polyunsaturated fatty acid in fat is generally 1: 1: 1. There should be high-quality protein (animal protein and soybean protein) above 1/3 in protein. Vitamins should be fed according to the supply standard, and those with special needs should be added. Generally, the ratio of vitamin B 1, vitamin B2 and nicotinic acid is 1: 1: 10, which is reasonable. The proportion of calcium and phosphorus in food should also be appropriate. The ratio of calcium and phosphorus in food is between 2: 1 ~ 1: 2, which basically conforms to the absorption and development of the body. If the nutritional status of vitamin D is normal, it is unnecessary to strictly control the ratio of calcium and phosphorus.

As the saying goes, "Eat by your face". This sentence fully shows that "eating" is an important aspect that cannot be ignored in the process of beauty beauty. Therefore, skin care should follow the following principles:

1. Eat less meat and animal fat. Under certain conditions, meat food and animal fat can produce many acidic substances in the process of decomposition in vivo, which have a strong stimulating effect on skin and internal organs and affect the normal metabolism of skin. Rough skin is often caused by the increase of creatine content in blood.

2. Eat more plant food. Plant food is rich in cystine and tryptophan, which can prevent rough skin. It can delay skin aging and change skin roughness. This kind of food mainly includes: black sesame, wheat bran, oil gluten, beans and their products, laver, watermelon seeds, sunflower seeds, pumpkin seeds and peanuts.

3. Pay attention to the balanced intake of protein. Protein is an indispensable nutrient for human beings. Once you lack protein for a long time, your skin will lose its elasticity, rough and dry, and your face will get old. However, excessive consumption of protein food such as meat, fish, shrimp and crab can cause allergies.

4. Eat more fresh vegetables and fruits. Those with darker skin color should regularly take in foods rich in plant protein, folic acid and vitamin C, such as radish, Chinese cabbage, bamboo shoots, wax gourd and bean products. People with rough skin should eat more fruits and vegetables rich in vitamins A and D, yellow and green vegetables such as carrots, lotus roots, spinach and soybean sprouts, as well as eggs, milk and animal livers. At the same time, we should take enough vitamins and enough plant cellulose to prevent skin and organ diseases caused by constipation.

5. Drink less. Excessive drinking for a long time will make the skin dry, rough and aging. Drinking a small amount of alcoholic beverages can promote blood circulation, promote skin metabolism, and make skin more elastic and moist.

6. Drink water properly. Normal adults should drink about 2000 ml of water every day. Adequate water supply can delay skin aging.

7. Eat less things that make people fat. Obesity is a risk factor for skin aging and injury. But don't go on an excessive diet, lest your skin lose its vitality. 8. Get enough sleep. Adequate sleep can not only eliminate physical fatigue, but also be a good medicine to keep skin healthy. Proper medicated bath. All Chinese herbal medicines or fruits and vegetables containing citric acid and vitamins can be made into medicated baths. Proper medicated bath will make the skin fair, smooth, soft, moist and delicate. To ensure physical fitness, we should not only insist on exercise, but also have a balanced nutrition. However, many people often go astray in the arrangement and choice of fitness diet. Mainly in the following negative aspects:

1. Eating meat oil is easy to gain weight, and vegetarian oil is slim. In fact, whether it is meat oil or vegetable oil, the human body produces about 9 kilocalories per gram after absorption, which is not much different. Because vegetable oil has a high absorption rate, if it can't be consumed, eating too much will easily make people fat.

Eating lean meat can grow muscles. Many people think that eating more lean meat will grow muscles. In fact, this may not be the case, because muscles are mainly obtained through physical exercise.

2. Some people think that high-protein foods such as meat and eggs are the best energy sources for muscles. Nowadays, the popular diet for bodybuilders is to add complex carbohydrates, including grains, beans and fruits, which is considered as the best energy source for muscles. Women who want to keep fit can achieve their goal by consuming 80-90g of protein, proper amount of carbohydrates, reasonable exercise and not eating too much meat every day [3]. Remember to eat more alkaline foods such as fruits and vegetables to prevent acidosis caused by excessive intake of protein.

3. Eating more protein won't make you fat. Each gram of protein and carbohydrate is oxidized to produce 4. 1 calorie. Whether in protein or protein, if carbohydrate intake is too high, it will become neutral fat stored under the skin, making people fat.

4. Stir fry in a hot oil pan. Stearic compounds are easily produced in overheated oil pan. If people often eat vegetables fried in an overheated oil pan, they are prone to low-acid gastritis and gastric ulcer. If not treated in time, it will also induce gastric cancer.

5. Cool the eggs with raw water. Soak the boiled eggs in cold water. Although eggshells are easy to peel, there are still germs. If you want to peel the eggshell easily, just add a little salt to the water when you cook the egg.

6. Eat fruit immediately after meals. Fruit contains a lot of monosaccharides. If food is blocked in the stomach, it will cause flatulence due to corruption, which will lead to stomach discomfort. So eat fruit one hour before meals and two hours after meals.

7. Add more seasoning to taste. Natural condiments such as pepper, cinnamon and spiced spices are induced and toxic to some extent. Eating more will bring people dry mouth, sore throat, listlessness, insomnia and other side effects, but also induce hypertension, gastroenteritis and other diseases, and even lead to cell aberration and cancer. Nutritionists and clinicians believe that purposeful partial eclipse will have a health care effect on human body. According to your own characteristics, you can reasonably extract foods that are more nutritious and can supplement the defects. People with physical weakness should eat more lean meat, fish, eggs, milk, bean products and other foods that contain more protein. At the same time, they should also pay attention to the intake of lipids, polysaccharides, vitamins and minerals to maintain a balanced nutrition. Mental workers. Every day, there should be enough carbohydrates to supplement the brain's demand for nutrients, and appropriately increase foods rich in trace elements such as phosphorus, iron, zinc and selenium, such as egg yolk, animal brain, poultry meat, walnuts and sesame seeds. Anemia patients. Eat more animal livers, fruits and green vegetables containing amino acids and protein. Dry and rough skin. Eat more carrots, tomatoes, eggplant and other fruits and vegetables, avoid eating fish, shrimp, crabs, wine and other foods that are easy to cause allergies.

If women can arrange their daily diet reasonably according to their physiological changes at different ages in life, they can play the role of skin care and beauty. 13~23 years old. Women at this stage are in adolescence. To make their skin smooth, rosy and elastic, we must ensure that they get enough protein, fatty acids and multivitamin foods. Such as Chinese cabbage, leek, bean sprout soup, lean meat and so on. Especially legumes, can not only meet the human demand for high-quality protein, but also supplement various vitamins and inorganic salts. Eat less salt and drink more boiled water. 25 to 30 years old. This stage is the heyday of women's mature development, full of emotion and sentimentality, which leads to excessive relaxation of facial expressions, gradual increase of wrinkles on forehead and eyes, gradual decrease of subcutaneous sebaceous gland secretion, weakening of skin luster and enhancement of roughness. At this stage, in addition to developing the good habit of eating light food and drinking more water every day, we should also eat more foods rich in vitamin C and vitamin B, such as shepherd's purse, cucumber and other fruits and vegetables, as well as peas, fungus and milk.

30~40 years old. At this stage, the secretion of sebaceous glands in women is reduced and the skin is easy to dry. Generally, women begin to have crow's feet at the end of their eyes, chin muscles begin to relax, and laugh lines are more obvious. They should insist on drinking more water, especially after getting up in the morning. Besides eating more fresh fruits and vegetables, protein, an animal rich in collagen, such as pig's trotters, skins, fresh fish and lean meat, should be specially supplemented to make the skin look plump, plump and moist. It can also enhance the elasticity and toughness of the skin and make the skin moist and delicate.

40~45 years old. At this stage, women's eyes are prone to black halo, and their skin is dry and dull. Eat more foods that can promote cholesterol excretion, invigorate qi and nourish blood, and delay facial muscle aging, such as fresh corn, sweet potatoes, mushrooms, lemons, walnuts, Chinese cabbage rich in vitamin E, Chinese cabbage, peanut oil, etc.

Pay attention to diet to make skin more delicate.

1. Drink more water. When the body moisture decreases, the skin will be dry, the secretion of sebaceous glands will decrease, which will make the skin lose elasticity and even wrinkle. In order to ensure adequate water intake, the daily drinking water should be around 1200ml.

2. Eat foods rich in vitamins. Vitamins play an important role in preventing skin aging and keeping skin delicate and moist, and vitamin E plays an important role in skin anti-aging [3]. Because vitamin e can destroy the chemical activity of free radicals, thus inhibiting aging. Vitamin E can also prevent lipofuscin from depositing on the skin. Foods containing more vitamin E include cabbage, sunflower oil and rapeseed oil. Vitamins A and B are also indispensable substances for smooth and delicate skin. When the human body lacks vitamin A, the skin will become dry, rough and scaly; If vitamin B is lacking, skin cracking, desquamation and pigmentation will occur. Foods rich in vitamin A include animal liver, cod liver oil, milk, cream, eggs and orange-red vegetables and fruits. Foods rich in vitamin B include liver, kidney, heart and milk.

3. Eat more foods rich in iron. If the skin is shiny and ruddy, it needs sufficient blood supply. Iron is one of the main components of heme in blood, so eat more foods rich in iron. Such as animal liver, egg yolk, kelp, laver, etc.

Eat more foods containing collagen and elastin. Collagen can make cells plump, thus making skin plump and reducing wrinkles; Elastin can enhance the elasticity of human skin, thus making the skin smooth and elastic. Foods rich in collagen and elastin include pig's trotters, animal's tendons and pig's skin.

4. Pay attention to the intake of alkaline food [4]. Fish, meat, poultry, eggs and grains eaten in daily life are all physiologically acidic. Acidic food will increase the content of lactic acid and uric acid in body fluids and blood. When organic acids cannot be eliminated from the body in time, they will corrode sensitive epidermal cells and make the skin rough and inelastic. In order to neutralize the acidic components in the body, we should eat more foods rich in physiological alkalinity, such as apples, pears, oranges and vegetables.

In addition, the skin should avoid external stimulation. The scorching sun in summer and the cold wind in winter will make the skin rough, and protective measures should be taken in time according to the changes of seasons. Don't wash your skin too frequently, if you rub it repeatedly, it will make the damaged skin cells too late to regenerate; Avoid contact with acidic and alkaline substances, choose appropriate cosmetics according to your skin condition and massage appropriately.

In the course of Food Nutrition and Health, I learned a lot about food and health, which is of great help to my future diet. In this course, the teacher talked a lot about the influence of food on people's lives, and also gave many examples. For these foods, we should not only taste good, but also pay attention to the nutrition of these foods. In a word, the course of food nutrition and health is worth studying seriously.