Women over 30 should eat like this

2017-10-23 yangtse evening paper

      Thirty, to the woman means to say goodbye to the youth, became the family of the pillar. All things must be taken care of, the signs of aging slowly climb up the face. In fact, 30 years old woman is the most beautiful, this age just boil out a woman flavour, but do not lose young appearance, want to maintain such effect, the adjustment of food is indispensable.

      1. A kilo of food each day, the staple food "white and black"

      Natural green leafy vegetables are rich in vitamin E, lycopene, a variety of antioxidants such as flavonoids, to maintain the skin's youth is of Paramount importance, and have health care function of preventing cancer and cardiovascular disease prevention.

      Dark green leafy vegetables are best eaten around 200 grams per day. In addition, you often eat other carotenoids, lycopene, polyphenols, vegetables and fruits. At the time of deployment of staple food, with raw materials of dark and white rice mixed porridge or cooking, such as brown rice, black sesame seed, red one peanut, black beans, red beans, etc., they are not only rich in vitamin E, there is a considerable amount of polyphenols care ingredients.

      Get plenty of calcium

      Women are more vulnerable to osteoporosis than men. Milk, yogurt and cheese, tofu, tahini, and green leafy vegetables are all good sources of dietary calcium. Milk is not only rich in calcium, but also high absorption rate, especially yoghurt is most beneficial to prevent aging. Recommended half a kilo of yogurt every day. Half a pound of milk can play an important nutritional role, without causing the problem of overprotein or increased risk of chronic diseases.

      Eat "big potatoes" and eat less refined food

      Pay attention to eat more vegetables and fruits, get more fiber, insoluble fiber can promote the intestinal peristalsis, prevent constipation, soluble fiber can combine with fat and cholesterol, reduce the risk of diabetes, hyperlipidemia, fatty liver disease. Staple food to often eat whole grains, beans and potato, reduce the fine flour, eating at home more to whole steamed bread, cereal bean porridge, small rice, buckwheat noodles, rice is the staple food, occasionally white rice can eat.

      4. Rebalancing of protein intake

      Eat the right amount of protein, make sure your body is being repaired, and don't burden or waste your body. Every organization of the human body: hair, skin, muscles, bones, internal organs, brain, blood, nerves, endocrine, etc.

      However, excess protein can promote aging, so after a certain amount of fish, it is suggested to eat a light meal and eat less or not fish the next day as a balance.

      5. "junk food" can't be seen, "healthy snacks" only three kinds

      Choose natural foods and eat less highly processed foods. The healthy value of fresh, natural foods is always better than highly processed. Try not to eat cookies, sugary drinks, candy, snacks, chocolate, bentonite, etc., and snack on fruits, nuts and yogurt. No matter how busy you usually are, you should cook at least one meal, with fresh ingredients and light cooking. Such habits not only help control weight, but also avoid premature aging.

      6. Normal diet is not partial to food, and full of vitamins

      Vitamin C is A necessary factor for the synthesis of skin collagen, and vitamin A is A key factor in the normal differentiation of epidermal cells, while the B group plays A regulatory role in metabolism. Vitamin K can prevent bone thinning, and vitamin D helps prevent obesity. Eat whole grains and beans every day, and you'll get a lot of B vitamins and vitamin E. You can get more vitamin D on your day without sunscreen. Eat one egg to drink half A pound of milk every day, can get A lot of vitamin A and vitamin D; Have one jin of vegetables and half catty fresh fruit, vitamin C and vitamin K can basically satisfy.

      7. The meat dishes are served four times a week and a small handful of nuts in the morning

      The skin of youth needs sufficient oxygen and nutrient supply, and iron in haemoglobin is vital to transport oxygen, and if anemia occurs, skin is dry and inelastic. Zinc is a necessary nutrient for cell regeneration and repair, and lack of zinc can slow down regeneration of skin cells. Eat three to four times a week of lean meat and fish, instead of meat, use soy products and eggs, and eat a small handful of nuts each morning, more than a mountain of walnuts, almonds and hazelnuts. A small amount of nuts can serve as a nutritional supplement, eating best at breakfast and not making you fat.

      Soy foods are often eaten and new patterns are found every day

      Soy and soy foods are the best sources of phytoestrogens, including soy isoflavones, which not only prevent climacteric syndrome, but also improve the water retention and elasticity of the skin. In soy foods, and to whole bean food best, such as whole grain of soybean, soybean meal, soybean milk, natto and tempeh, etc., because the number of soybean isoflavones basically didn't suffer, after fermentation efficiency can be further improved. (zhang Chen, hu Lin)