1, what do middle-aged women eat for health?
1 green tea
If you are looking for a healthier drink to replace morning coffee, why not have a cup of fragrant and pleasant green tea, which 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.
2. 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 damage the nutrients, so it is worth trying.
3. Salmon
Nutrition experts point out that if you are pregnant with a baby, you should ensure that the food contains omega -3 fatty acids, and fish is the best choice, because such fatty acids contained in fish are essential for the brain development of the fetus. Whether fried, fried, stewed or boiled. If you have a 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.
4. Milk
The human body's bone density reaches its peak around the age of 25, so you should eat some calcium-rich foods, 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 point 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 a better effect of losing weight.
5, strengthen the grain
The quickest way to get iron every day is to eat fortified grains containing iron. Taking enough iron 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 anti-hydrogenation agent while eating a fortified cereal every day.
As a woman in her third year, you should pay attention to your maintenance and pay more attention to your diet, so as to erase the traces left on your face by the years.
2, middle-aged women should pay attention to health.
1, get enough sleep and get proper beauty.
Adequate sleep can relieve fatigue. Produce vitality, but also enhance immunity and disease resistance. When sleep is insufficient, the body's resistance and immunity are low, which easily leads to a variety of diseases and enhances the chances of suffering from cancer and cardiovascular and cerebrovascular diseases. When people reach middle age, wrinkles have crept up the corner of their eyes, and proper beauty can make you youthful. For middle-aged women, adequate sleep is more important than beauty.
2. Pay attention to diet therapy and tonify kidney essence.
Traditional Chinese medicine believes that the kidney stores essence, the main bone and the kidney essence are sufficient, so the limbs are strong and the body and mind are healthy. Therefore, in middle age, people should pay attention to tonifying kidney essence, so that the body is in a vigorous state of mind, such as bird's nest, tremella, lily, glutinous rice, Gordon Euryale seed, Polygonatum sibiricum, cistanche, yam, medlar, yuanrou, jujube, walnut and so on. It can be made into soup and porridge according to its own situation, which can not only strengthen the body, but also beautify the face.
3. Seek happiness for yourself and enhance immunity.
Among people's emotions, only happiness is a physiological activity beneficial to human health. It is found that when laughing, all organs of the human body can produce coordinated vibration, which makes the nerves in an excited state and promotes the secretion of healthy hormones through nerve regulation. Laughing heartily helps to ease the depressed mood in the heart, make the face, neck, back, pectoralis major and abdominal muscles contract and relax repeatedly, and enhance the breathing ability, so that more oxygen can be inhaled. Muscles and tissues are supplied with blood oxygen, and their functions are brought into normal play.
4. Pursue new knowledge and prevent brain aging.
Pursuing new knowledge and continuous learning will make people feel psychologically satisfied and enriched. Pursuing new knowledge can continuously stimulate brain cells, make thinking active and quick, and help prevent brain atrophy and slow down the decline of the brain.
5. Cultivate sentiment and adjust psychology
Middle-aged women's life rhythm is accelerated, so it is difficult to maintain inner peace and comfort, and mental activities are closely related to human physiological and pathological changes. Music can regulate the body and mind, soothe the soul, make the body's metabolism vigorous, and keep the secretion of various hormones in balance. Dance, painting, calligraphy, stone appreciation, stamp collecting, newspaper clippings and so on have similar functions.
6. Adjust diet to prevent osteoporosis.
With the growth of age. When the bone density decreases, there will be hunchback, waist and leg pain, limb weakness and so on. Therefore, people in middle age should pay attention to regulating diet, preventing osteoporosis, and eat more foods rich in calcium and vitamin D, such as fish oil, egg yolk, milk, lean meat, poultry and fruits. In addition, you should always bask in the sun and get enough sunlight.