Women over 25 should eat more food, and women over 25 should pay more attention to maintenance. The key is to have good living habits, know how to adjust a reasonable and nutritious diet, and eat more foods that are good for your health. Let's look at the foods that women over the age of 25 should eat more.
Food that women over the age of 25 should eat 1 First, green tea.
If you are looking for a healthier alternative to breakfast coffee, why not drink a cup of fragrant and pleasant green tea? Green tea 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.
Second, dark green leafy vegetables.
Vegetables such as spinach, loose-leaf 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 nutrients, so it is worth trying.
Third, strengthen food.
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 antihydrogen while eating fortified grains every day.
Fourth, milk.
The human body's bone density reaches its peak 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 need1000 ~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.
Verb (short for verb) 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 fried, fried, stewed or boiled. If you eat a portion of 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.
Women over 25 should eat more food.
Lotus seed is a well-known food, which can be used to cook soup, porridge and cooking, especially the newly mature lotus seed in the lotus pond in summer. It tastes soft and sweet, and both adults and children like it.
Lotus seeds have high nutritional value in plants and are called women's good "friends". It is rich in minerals such as protein, fat, calcium, iron and phosphorus, and can supplement various trace elements needed by human body. At the same time, lotus seeds are rich in vitamins and can be dried in moderation.
Recommended recipe: tremella lotus seed soup
Ingredients: tremella, lotus seeds, medlar, rock sugar.
Production process: soak tremella and lotus seeds as soon as possible, put enough water in the pot, add lotus seeds, tremella and rock sugar after firing, cook for 20 minutes on high fire, add Lycium barbarum, and cook for about 10 minute on medium fire, so that tremella lotus seed soup is ready.
Suggestion: If you drink it in the morning, soak the tremella with warm water above 40 degrees at night, and be sure to cook it with strong fire. Tremella will form gel faster.
Second, Lily.
Lily is not only ornamental but also beautiful. Flowers, fresh food and dried vegetables can also be a kind of nutrition. When the weather is dry in winter, our skin will be short of water. Eating lily regularly can dry the skin and replenish moisture, which is better than cosmetics.
Lily is rich in protein, vitamins, mucus, starch, calcium, iron and other substances. We can eat more lilies to supplement human nutrition and improve immunity.
Recommended recipe: celery
Ingredients: celery, raw lily, carrot, starch, salt, monosodium glutamate.
Cut fresh lily petals, wash them, wash celery and carrots, cut them into your favorite shape with a knife, and then cook them.
Heat the oil in the pan, stir-fry all the ingredients in the pan until fragrant, add salt and chicken essence to taste, and add a little starch when taking out of the pan to make it sticky.
Third, bean products.
The ingredients of beans are black beans, soybeans, mung beans and red beans. After being processed into bean products, there are soybean milk, tofu, bean skin, yuba and so on. We can directly cook porridge, drink soybean milk and eat processed bean products containing beans.
Beans are rich in nutrients, including protein, unsaturated fatty acids, vitamins, dietary fiber, calcium and soybean isoflavones. Usually, we can eat more beans or bean products in our life, which can enhance nutrition and regulate female estrogen.
Recommended recipe: soybean milk
Ingredients: soybean, sweet potato, medlar.
Production process: Wash the soybeans, peel and cut the sweet potatoes, put them into the soymilk machine together, make them into smooth and sweet soymilk for 20 minutes according to the soymilk mode, and sprinkle with Lycium barbarum for drinking.
Fourth, dear.
Women often eat honey, which is very nutritious. It is a good receiver to wash it with hot water of about 80 degrees and put it under your nose. Drinking honey water for a long time can not only replenish water and make our skin look moist, but also relieve the fatigue of the day.
If we feel uncomfortable after eating delicious food, we can drink a cup of honey water to adjust our intestines and help digestion.
Recommended recipe: lemon honey water
Ingredients: honey, lemon.
Wash the fresh lemon with salt water, cut it into thin slices, put it in a hot water cup, wait for the water temperature to drop by about 80 degrees, and then add a proper amount of honey. The sweetness can be adjusted according to your own taste. Suggestion: Generally, you should go to a regular supermarket to buy honey, so please be careful not to buy fakes.
Verb (abbreviation for verb) cauliflower
Broccoli is a common vegetable in our life, and it is known as the "first anti-cancer dish". Soft taste, low calories, eating too much will not get fat. You can cool it, bake rice cakes, fry it, then cook soup and eat it in various ways.
The main nutrients of broccoli are protein, fat, vitamin C, carotene and minerals. In particular, the mineral composition is more comprehensive than other vegetables, and protein is three times that of ordinary rape flowers.
Recommended recipe: shrimp and broccoli
Ingredients: broccoli, shrimp, carrot, salt, chicken powder, oyster sauce.
Production process: Broccoli is soaked in salt water for 10 minute, then cut into small circles, and carrots are washed and sliced. Add water, salt and cooking oil to the pot, bake, then add broccoli and carrots and cook for later use.
Coat shrimps with protein and starch thinly, heat the oil in the pan, add shrimps and stir-fry until the color changes to maturity, add broccoli and carrots, add salt, chicken powder and oyster sauce to taste, stir-fry quickly and evenly, and then take out the pan.