20, 30, 40 (Part two) - 30s maintenance diet articles
30s needed nutrients 5
<br /> Iron this age group, pregnant women are at the peak, in order to make up for pregnancy, childbirth loss of blood loss, should be more normal intake of food containing iron-rich, for the pregnancy to do the best preparation.
Calcium
Between the ages of 30-39 year-old women often have a heavy sense of pace because of the loss of bone, bone density, the gap began to emerge, can not afford to walk, run caused by the pressure caused. Therefore, in order to preserve bone loss is not usually a large number should be added calcium-rich food such as milk, fish, such as Jiang.
Polyphenols
30-year-old woman because of poor physical factors, such as urinary tract and cause symptoms. As a result, consumption of polyphenols can be more food in order to break down toxins in the body and improve the urinary system does not apply.
Vitamin C, E, zinc, selenium
In order to alleviate the repeated emotional and physical and mental fatigue, it is necessary to more normal intake of vitamin-rich C, E, zinc, selenium food in order to relieve the pressure to ease tension, avoid feeling out of control.
Vitamin B group
Vitamin B is a group of normal cell metabolism of nutrients necessary, pressure, speed up the metabolic rate will easily cause the loss of vitamin B group, caused by inflammation, fatigue syndrome does not apply.
30s in need 4 large food
Cereals
Cereals such as brown rice, wheat, Pearl barley, millet, and so rich with vitamin B group, minerals and fiber, and so is the cell's normal metabolism of nutrients to be. When the body pressure, metabolic rate will speed up, so easily lead to the loss of vitamin B group. In order to alleviate the pressure, emotional stability, women should eat more food crops.
Yogurt
30-year-old female pressure, stomach unconsciously influence the aging phenomenon. Yogurt is fermented milk-through of the enzyme lactic acid bacteria, to the massive amount of protein and fat broken down into small molecules of protein and fat, so that the human body to absorb quickly, to improve as a result of emotional stress caused by constipation, but also on The normal gastrointestinal absorption helpful.
<br /> Dark-colored fruits and vegetables most of the women in the 30-year-old, whose physical and mental decline significantly. Therefore, in order to improve the physical and mental discomfort, often have to eat dark-colored fruits and vegetables such as tomato, spinach, green peppers, carrots, yam, cauliflower, and so rich in vitamins A, C, B group, zinc minerals have a variety of nutrients and so on , And has a part in redox metabolism, elimination of excessive free radicals to remove the waste accumulation in the body to decompression, rule out the possibility of fatigue.
Deliciosus category
Pressure, natural immunity is dropped, the problem will be unsolicited. Deliciosus categories such as mushrooms, straw mushroom, abalone, mushrooms, Ganoderma lucidum, such as containing protein, carbohydrate, vitamins and minerals, in particular, contain more sugar β-glucose components can take the initiative to attack the virus and the growth of cancer cells, So should eat different mushrooms.
Maintenance Tips
30-year-old you are, and always will be busy, tired equate, so you have the opportunity to find who in addition to a good sleep, they also have to learn to relax. The pressure comes, I want to call a deep breath of smoke to ease high emotions; you can also Bath once a week, the use of water features, ease of physical and mental stress.
