Women should learn to eat after thirty.
1, normal diet is not partial eclipse, maintain vitamin intake.
When women reach the age of 30, they should pay attention to their physical condition, maintain nutritional supplements and diversify their diet choices as much as possible. We should know that vitamin C is an essential factor in the synthesis of skin collagen, vitamin A is a key factor in the normal differentiation of epidermal cells, and vitamin B plays a regulatory role in metabolism. Vitamin K can prevent osteoporosis, while vitamin D can help prevent obesity. Eating coarse grains and beans every day can increase a lot of B vitamins and vitamin E; You can get more vitamin d when you go out without sunscreen every day; Eating an egg and drinking half a catty of milk every day can get a lot of vitamin A and vitamin D; A catty of vegetables, half a catty of fresh fruit, vitamin C and vitamin K are basically enough.
2, leeks, with nuts.
Both your body and your skin need the nutrition provided by food, so pay attention to the intake of meat dishes and other diets. 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 essential nutrient for cell regeneration and repair, and the lack of zinc will slow down the renewal of skin cells. 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, eat better for breakfast and won't get fat.
3, soybeans should be eaten often.
For women, eating soy products often is good for women's health and skin care. The soybean isoflavone contained in it can not only prevent climacteric syndrome, but also improve the water retention and elasticity of skin. Among soybean foods, foods made from whole beans are better, 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.
4. protein's intake balance
Protein can't be ignored, especially after 30. It is very important for women to pay attention to supplement. 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. Eat less junk food and more natural food.
Pay attention to the choice of food With the growth of age, eat more healthy food, eat less junk food and try to eat natural food. 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 you control your weight, but also avoid premature aging.
6. Get enough calcium.
The body can't lack calcium, which is very important for women's health. Adequate calcium is good for health. You know, 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.
7, often eat coarse grains, eat less flour and rice.
It is necessary for women to eat coarse grains properly in their diet, which should be combined with the needs of the body and the nutrition of coarse grains. Pay attention to eat more fruits and vegetables to get more fiber. Insoluble fiber can promote intestinal peristalsis and prevent constipation. Soluble fiber can be combined with fat and cholesterol, reducing the risk of diabetes, hyperlipidemia and fatty liver. The staple food is mainly coarse grains, beans and potatoes, and refined rice flour is reduced. When eating at home, whole-wheat steamed bread, miscellaneous grains and bean porridge, small rice and buckwheat noodles are the staple foods, and occasionally polished rice can be eaten.
What laws should be followed in daily health care?
1, drink plenty of water
Get into the habit of drinking water, don't wait until your body is short of water. At this time, your body is actually short of water. Women must not be short of water. It is suggested that women drink at least 8 glasses of water every day and wait until they are thirsty, which is a signal that the body is short of water. Drinking plenty of water can regulate endocrine and expel toxins from the body.
Step 2 replenish water
Replenishing water is very important for the skin. Pay attention to replenishing water and nourishing the body. If the body is short of water, you can drink more water, but if the skin is short of water, you should replenish more water. Women begin to age after 25. At the age of 20, water-oil balance is very important for the skin, but at the age of 30, you must pay attention to hydration. It's good to make a mask once in a while.
Step 3 balance nutrition
Not too much nutrition, but not too little, pay attention to balance, so as to maintain your skin and maintain good elasticity. A 30-year-old woman must have a balanced diet. Many people eat vegetarian food just to lose weight, which is extremely harmful to their health. A 30-year-old woman must supplement a variety of nutrients, in addition to fruits, but also add enough protein. Only in this way can we have a good look.
Step 4 learn to make soup
Drinking more soup is good for women's health and can nourish the skin, because soup is nutritious. You should learn to cook your own soup. Many nutritious and delicious soups are a magic weapon for women's beauty. Women should learn to make all kinds of soups, for example, red dates and lilies have the function of beauty, and coix seed has the function of nourishing complexion. Women must learn to make soup, so that they can always take care of themselves.
Step 5 keep in a good mood
It can be said that the proportion of mood is very important, because a good mood can reduce skin problems and physical diseases. So a good attitude is more important than anything else. Depression is always prone to aging. Learn to adjust when you are depressed, such as chatting with friends, exercising, or going shopping. It's better to cry than to keep it inside. Therefore, women must learn to vent.
6. Have a good beauty sleep
Beauty sleep can be said to be very important for women, which not only costs no money, but also can repair skin problems and protect the body. Women can't stay up late. The best time for skin repair is from 1 1 in the afternoon, so they must fall asleep before 1 1 in the afternoon. When sleeping at night, all parts of the body begin to detoxify, and these must be carried out while sleeping, otherwise it will grow spots. Therefore, women must have a good beauty sleep.
7. Keep exercising
It is very important for women to actively do sports, which can not only maintain their bodies, but also shape their bodies. Women's exercise is not only to lose weight, but also to make people healthy, which is conducive to expelling toxins from the body and improving women's beauty. At the same time, exercise can also promote blood circulation and make women feel happy. Therefore, exercise is essential. You can run for half an hour every morning. If conditions do not permit, it is also good to do yoga and shake hula hoops at home.
Through the above introduction, I believe everyone will find women in their thirties very attractive. At this time, you should take good care of your body, actively exercise, maintain your skin, reduce the appearance of wrinkles, pay attention to the aftercare of your body, and make preparations in all aspects in order to live a confident and happy life. What needs special attention is not to hurt your body in order to lose weight, but to face it in some extreme ways, so that you will lose weight for a while, but it will do great harm to your body. I hope these can help everyone, so let's act quickly.