1, what do middle-aged women eat for health?
1, green tea
If you are looking for a healthier drink to replace morning coffee, why not drink a cup of fragrant green tea, which contains a lot of antioxidants. Studies have found that green tea can not only improve the metabolic level of the body, but also reduce the risk of heart disease. The risk of cancer. But when drinking tea, you must choose green organic tea instead of tea beverage.
2. Dark green leafy vegetables
Vegetables such as spinach, loose-leaf Chinese cabbage and mustard leaves are favored by nutritionists because they are rich in antioxidants, cellulose and iron. When eating these vegetables, you can add some garlic, olive oil or lemon juice, which can not only add some flavor but also destroy the nutrients, so it is worth a try.
3. Salmon
Nutrition experts point out that if you are pregnant with a baby, you should make sure that the food contains omega-3 fatty acids, and fish is the best choice, because this fatty acid contained in fish is very important for the brain development of the fetus. Whether frying, frying, stewing or boiling. If you have a spinach while eating fish, the health care effect will be better. Because spinach contains a lot of iron, calcium and folic acid, it constitutes the most perfect nutrition package for pregnant women.
4. milk
The human body's bone density peaks around the age of 25, so you should eat some foods rich in calcium, such as milk, which are necessary to improve bone density. Most women need 1000 ~ 1200mg of calcium every day, but the actual situation is sufficient, and people often fail to meet this requirement, thus increasing the risk of osteoporosis.
With the increase of age, women really need to do their best to maintain their bone density. Experts pointed out that eating foods rich in calcium can not only ensure the health during pregnancy, but also ensure the full secretion of milk during lactation. Low-fat milk is an ideal source of calcium, which is not only low in fat, but also contains vitamin D, which can significantly enhance the body's ability to absorb calcium. In addition, women who eat 3-4 servings of dairy products every day have better weight loss effect.
5. Strengthen grain
The quickest way to get iron every day is to eat fortified grains containing iron. Adequate iron intake plays an important role in preventing iron deficiency anemia. In addition, women's demand for iron will continue to rise during pregnancy. Iron deficiency anemia can lead to weakness, fatigue, inattention, cold limbs and decreased thermoregulation. Therefore, it will be a perfect diet plan for expectant mothers to eat a little raspberry rich in anti-hydrogenation agent while eating a fortified grain every day.
As a woman in grade three, you should pay attention to maintenance and diet, so as to erase the traces left on your face by years.
2. Middle-aged women should pay attention to health.
1, adequate sleep, proper beauty
Adequate sleep can relieve fatigue. Produce vitality, but also enhance immunity and disease resistance. When sleep is insufficient, the human body's resistance and immunity are low, which can easily lead to many diseases and increase the chances of cancer and cardiovascular and cerebrovascular diseases. When people reach middle age, wrinkles have climbed up the corner of their eyes, and proper beauty can make you youthful. For middle-aged women, adequate sleep is more important than beauty.
2. Pay attention to diet therapy and tonify kidney essence.
Traditional Chinese medicine believes that the kidney contains essence, and the main bone and kidney essence are sufficient, so the limbs are strong and the body and mind are healthy. Therefore, when people reach middle age, they should pay attention to tonifying kidney and replenishing essence, so as to keep their bodies in a vigorous mental state, such as bird's nest, tremella, lily, glutinous rice, Gordon Euryale seed, Polygonatum sibiricum, Cistanche deserticola, Chinese yam, Lycium barbarum, yuanrou, jujube and walnut. Can be made into soup and porridge according to their own conditions, which can not only strengthen the body, but also beauty beauty.
3. Seek happiness for yourself and enhance immunity.
Among people's emotions, only happiness is a physiological activity beneficial to human health. It is found that when laughing, all organs of the human body can produce coordinated vibration, which makes the nerves in an excited state and promotes the secretion of healthy hormones through nerve regulation. Laughter helps to relieve the depressed emotions in the heart, make the face, neck, back, pectoralis major and abdominal muscles contract and relax repeatedly, enhance the breathing ability, and thus inhale more oxygen. Muscles and tissues are supplied with oxygen, and their functions are brought into normal play.
4. Pursue new knowledge and prevent brain aging.
Pursuing new knowledge and continuous learning will make people feel satisfied and enriched psychologically. Pursuing new knowledge can constantly stimulate brain cells, make thinking active and agile, help prevent brain atrophy and slow down brain decline.
5. Cultivate sentiment and adjust psychology
Middle-aged women's life rhythm is accelerated, so it is difficult to maintain inner peace and comfort. Mental activities are closely related to physiological and pathological changes of human body. Music can regulate the body and mind, soothe the soul, make the body metabolize vigorously, and keep the balance of various hormones. Dance, painting, calligraphy, stone appreciation, stamp collecting, newspaper clipping and so on all have similar functions.
6. Adjust diet to prevent osteoporosis.
With the growth of age. When the bone density decreases, there will be hunchback, lumbago and leg pain, limb weakness and so on. Therefore, middle-aged people should pay attention to regulating diet, preventing osteoporosis, and eat more foods rich in calcium and vitamin D, such as fish oil, egg yolk, milk, lean meat, poultry and fruits. In addition, you should always bask in the sun and get enough sunshine.