1, body maintenance Nowadays, the increase of body fat bothers many women who love beauty. Usually, with the increase of age, some women's weight has not changed much, but they look bloated, which is mainly due to the decrease of muscle content. Even if you eat the same amount of food, energy will accumulate, leading to a gradual increase in body fat, thus losing the original bodybuilding figure.
In order to achieve a better weight loss effect without harming the body, it is suggested that women eat more foods rich in dietary fiber, such as celery, bananas, corn and apples. Because these foods can reduce hunger and have low calories. Exercise at ordinary times. If you can't insist on aerobic exercise for 30 minutes, you can add some L-carnitine. L-carnitine is an amino acid that can promote the conversion of fat into energy. This nutrient can help the body transport fatty acids, increase the energy supply during exercise, and make exercise easier. At the same time, L-carnitine can seize the energy supply ratio of high fat and promote the burning of fat. Red meat is the main source of L-carnitine, such as pork, beef and mutton, while chicken and fish are not red meat.
2, bone maintenance bones have an irreplaceable role for everyone. Because women are prone to osteoporosis, they should pay more attention to the maintenance of their own bones. With the increase of age, the bone mineral density will inevitably decrease. Don't wait for bone loss to start calcium supplementation. We should increase the intake of calcium when we are young, so as to promote the deposition of fish on bones, maximize the bone density and delay the rate of bone loss during aging.
For women, how to increase calcium? First of all, make sure to drink 1-2 bags of milk every day, or increase the intake of dairy products and eat more seafood and bean products such as shrimp. Only by ensuring adequate calcium intake can bone health be improved.
3, skin peptide maintenance More and more women are beginning to maintain their skin, because skin is the most obvious part of female aging, and every woman who loves beauty is always paying attention to her skin. When a woman is over 25 years old, she should cherish her skin even more.
Skin care is inseparable from vitamin VIII and vitamin C. Vitamin A, known as beauty vitamin, can regulate the growth of skin cells, regulate sweat glands and reduce the damage of acidic substances in the body to the epidermis. Adequate intake of vitamin A can keep skin soft and elastic, and reduce skin dryness, roughness, wrinkles and elasticity decline. Animal liver, egg yolk, broccoli, carrot, spinach, etc. Fresh vegetables and fruits, such as broccoli, green pepper, bitter gourd, kiwi fruit, mango, jujube, etc., are rich in vitamin C, which can promote collagen synthesis, remove metabolic toxins in the body, keep skin white and tender, and prevent chloasma and freckles.
4. Foreword Anemia According to the survey report of the World Health Organization (WHO), more than 20% of women in the world have nutritional anemia in different degrees. Women with anemia usually show fatigue, burnout, lack of vitality, pale skin and fragile nails. Therefore, women should pay attention to the intake of enough iron to ensure the body's demand for iron, thus preventing the emergence of anemia symptoms.
To prevent anemia, you can't lack iron. Auricularia auricula is rich in iron and should be ingested more. In addition, good sources of iron in diet include animal liver, lean meat, animal blood, fish and so on. Iron from animals is most easily absorbed and utilized by the body. The utilization rate of iron in vegetables such as rape, spinach and leek is not high. The intake of vitamin C should be increased appropriately, because vitamin C supplementation can increase the absorption of iron.