Eat health and beauty "Women's health and beauty are eaten." That makes sense. But "eating" is not overeating, and it is not mindless. "Eat" should be eaten rhythmically, prepared, selective, purposeful and nursed back to health, which is diet nursed back to health. Food is the main material source of human life activities. Therefore, if you choose good food in a targeted way and eat it for a long time, you will eat healthier and more beautiful. As the saying goes, the principle of women's healthy diet cannot be achieved without provisions in Fiona Fang. Scientists have found that some women get fat when they eat certain foods, while others are of moderate weight. There are naturally many reasons for this, but the most important thing is whether the diet is scientific and reasonable. Therefore, women's diet should adhere to certain principles. As long as they can follow the following life principles and carefully manage their diet and nutrition, they can not only get rid of diseases and health care, but also lose weight and improve their health and quality of life. 1. Drink about 8 cups of tea and soup every day to replenish body fluids, promote metabolism and improve health. Pay attention to drink less sugary or colored drinks. 2. Eat more protein food. Eat 50 grams of lean meat, 50 grams of fish (excluding bone net weight), 200 grams of tofu or bean products, eggs 1 piece, milk or milk powder granules 1 cup every day. Animal fat and cholesterol should be relatively reduced, which is recognized as a "bodybuilding diet model." Don't eat too much fat. Generally speaking, women should control their total calorie intake and eat less fried food. The standard of fat intake should be 20% ~ 25% of total heat energy, but at present, many women have exceeded 30%. Excessive fat intake will easily lead to an increase in lipid peroxide, reduce exercise endurance and affect work efficiency. 4. Eat more vegetables. Eat a variety of vegetables every day, such as fresh green onions, tomatoes, celery, radishes, tender lettuce, lettuce leaves and so on. The actual daily intake of vegetables should be kept at about 400g. 5. Don't reduce the intake of vitamins. Because modern women are busy with work, vitamin nutrition in diet is often ignored. At this time, you might as well use some vitamin supplements to ensure a balanced level of vitamins. 6. We can't ignore the supply of minerals. During the menstrual period, women will lose iron, calcium, zinc and other minerals with the loss of red blood cells. Therefore, during and after menstruation, women should eat more calcium, magnesium, zinc and iron, and also drink more milk, soy milk or soy milk. 7. Pay attention to calcium supplementation. Vitamins and minerals are important components of a healthy diet. A balanced diet can generally meet the daily nutritional needs of women. However, in order to keep healthy, women should pay special attention to calcium supplementation. Insufficient calcium intake is an important cause of osteoporosis, and the risk of osteoporosis in women is greater than that in men. 8. Eat more fruits and insist on eating at least 1 fresh fruit rich in vitamins every day, which will get obvious skin care effect. 9. Supplementing Iron For women, 65,438+05 mg of iron per day is enough to maintain the normal function of the body. If iron supplementation is insufficient, iron deficiency anemia will occur, and symptoms such as dull complexion, fatigue, dizziness and headache will appear. 10. Ensure a cup of thick soybean milk every day. Experts suggest that women should pay special attention to the supplement of soybean food from an early age. After entering the age of 30, they should ensure a cup of thick soybean milk or a piece of tofu every day. Because it is impossible for soybeans to supplement estrogen immediately, soybean supplementation should start as soon as possible. 165438+ 12. Don't neglect the supply of amino acids. Many modern women are mental workers, so the supply of amino acids for brain tonic should be sufficient. Eat as much food as possible, such as beans and sesame seeds. 13. Eating coarse grain rice every day can strengthen the body and maintain beauty. 14. Three tablespoons of vegetable oil is limited to three tablespoons of edible oil every day, preferably vegetable oil, which is of great benefit to smooth skin, shape slim figure and maintain cardiovascular health. 15. Pay attention to foods that delay skin aging and high-protein foods, such as lean meat, eggs, fish, milk and bean products. Protein is one of the essential nutrients for human body. If eaten regularly, it can make the subcutaneous muscles plump and elastic. Foods rich in vitamin E: such as sesame oil, wheat germ oil and peanut oil in vegetable oil. In addition, the content of vitamin E in cream, cod liver oil and lettuce leaves is also more, which can prevent subcutaneous fat oxidation, enhance the vitality of tissues and cells, and make skin smooth and elastic. Foods rich in vitamins and minerals: such as carrots, tomatoes, Chinese cabbage, celery and other vegetables, as well as apples, oranges, watermelons, jujubes and so on. The vitamins and minerals in these foods can enhance the elasticity, flexibility and color of the skin, and have a good effect on preventing the skin from cracking and roughness.