30+ women diet should follow what principles?

1, every day a pound of food, staple food "white plus black"

   Natural green leafy vegetables are rich in vitamin E, lycopene, flavonoids and other antioxidants, to maintain the skin of youth is extremely important, but also to prevent cancer and prevent cardiovascular health care.

   Dark green leafy vegetables every day best to eat about 200 grams. In addition, also eat other carotenoids, lycopene, polyphenols vegetables and fruits. In the deployment of staple food, with dark raw materials and white rice mixed porridge or cooking, such as purple rice, black sesame seeds, red peanuts, black beans, red beans, etc., they are not only rich in vitamin E, there are a lot of polyphenols Health care ingredients.

2, intake of adequate calcium

    Women are more susceptible to osteoporosis than men, milk, yogurt and cheese, tofu, sesame, and green leafy vegetables are good sources of dietary calcium. Milk is not only rich in calcium, and high absorption rate, especially yogurt is the most useful for the prevention of aging. Every day recommended to drink half a catty yogurt. Half a catty milk can play an important nutritional role, and will not cause excessive protein or chronic diseases increased risk of the problem.

3, eat "coarse potato", Eat fine grain

    Pay attention to eat more vegetables and fruits, get more fiber, insoluble fiber can promote intestinal peristalsis, prevent constipation, soluble fiber can be combined with fat and cholesterol, reduce diabetes, high cholesterol, fatty liver risk. Staple food to eat coarse grains, beans and potatoes, reduce the rice noodles, at home to eat more than whole wheat bread, miscellaneous grains bean porridge, rice rice, buckwheat noodles and other staple food, fine rice can occasionally eat.

4, protein intake re-balance

    Intake of appropriate protein, to ensure that the body tissue repair, do not give the body burden and waste. The body of each organization: hair, skin, muscle, bones, internal organs, brain, blood, nerves, endocrine, etc. are composed of protein.

    However, the excess protein will promote aging, so a meal of fish after the excess, it is recommended that the next meal to eat light food, eat or eat fish the next day, as a balance.

5, "junk food" can not see, "healthy snacks" only three

   Try to choose natural food, eat a high degree of processing food. The health value of fresh natural foods is always better than after a high degree of processing. Try not to eat biscuits, sweet drinks, candy, snacks, chocolate, puffed food and the like, snacks can choose fruit, nuts and yogurt. No matter how busy, they at least do a meal, with fresh materials, light cooking. This habit, not only can help control weight, but also to avoid premature aging.

6, the normal diet is not a partial eclipse, vitamin intake foot and all

   Vitamin C is a necessary factor in the synthesis of skin collagen, vitamin A is a key factor in the normal differentiation of epidermal cells, and vitamin B family plays a regulatory role in the metabolism. Vitamin K can prevent osteoporosis, vitamin D is to help prevent obesity. Every day to eat coarse grains and beans, you can add a lot of B vitamins and vitamin E; daily without sunscreen, go out to get more vitamin D; eat an egg every day to drink half a catty milk, can get a lot of vitamin A and vitamins D; a pound of vegetables and half a catty of fresh fruit, vitamin C and vitamin K will be able to basically meet.

7, meat dishes three times a week, a small nut in the morning

   Youth skin needs adequate oxygen and nutrient supply, and iron in hemoglobin is essential for transporting oxygen, and if anemia occurs, the skin is dry and inelastic. Zinc is necessary for cell regeneration and repair of essential nutrients, lack of zinc is the skin cell renewal slows down. Eat 3 to 4 times a week lean meat and fish, do not eat meat, with soy products and eggs instead, while eating a small nut every morning, such as pecan, almonds and hazelnut. A small amount of nuts can play a nutritional supplement, eat the best at breakfast, will not be fat.

8, soy food often eat every day a new tricks

   Soybean and soy foods are the best source of phytoestrogens, which contain soy isoflavones not only prevent menopausal syndrome, but also improve the skin's water retention and elasticity. In soybean food, and the whole bean to produce the best food, such as whole soybean, soybean meal, soy milk, natto, tempeh, etc., because the soybean isoflavones are basically not lost, the utilization rate can be further after fermentation improve.

   I believe that by reading this article, you are more than 30-year-old woman how to diet a certain understanding of how, so 30-year-old woman should focus on anti-aging, so be sure to timely add a variety of nutrients, and appropriate exercise, The