A lifetime diet plan! 40 years old eat green vegetables 50 years old eat yellow food.

Original title: A lifetime diet plan! Eat green vegetables at 40 eat yellow food at age 50
The nutritional needs vary from age group to age, and although they are based on nutritional balance, they should be slightly focused. Dr Cassandra Barns, a British nutritionist, gives some advice.
20 years old eat less processed food
20 years old body function is active, metabolic speed is faster, so the intake of energy is correspondingly more. However, make sure your energy is ingested from nutrient-rich foods such as whole grains, vegetables, fruits, eggs, and legumes, and don't rely too much on processed foods.
when your body is more active, you need more energy, but also important nutrients that can help convert calories into energy. These important nutrients include B vitamins, which are found in oats, lean meat, most kinds of vegetables, milk and other foods.
Related reading: Zhengzhou Third People's Hospital, director of the department of medicine Liu Danna pointed out that when supplementing B vitamins through drugs, it is best to choose multivitamin B (including vitamin B1, nicotic acid, nucleophotin, vitamin B6, vitamin B12, etc.), because B vitamins have synergies with each other, the richer the type of vitamin B supplementation, the better the therapeutic effect.
30-year-old eat vegetables good color skin care
to 30 years old, life pressure is increasing. Eating whole grains and protein-rich foods at each meal, avoiding junk food, helps relieve stress and balance blood sugar. And continue to supplement B vitamins.
this stage usually begins to appear wrinkles, eat more fruits and vegetables to increase the body's antioxidant power. Colorful fruits and vegetables are the best way. Eat orange, red and purple foods such as sweet potatoes, carrots and kale.
Related reading: Subei People's Hospital Nutrition Department Zhao Weihua said that purple foods (such as mulberry, purple potatoes, blueberries, etc.) are rich in antioxidant anthocyanins; green foods (such as all green vegetables and even green algae) are rich in lutein, helping to fight inflammation and help wound healing; yellow foods (such as carrots, egg yolks, etc.) are rich in lutein, good friends of the eyes, and red foods (such as tomatoes, cranberries) are rich in antioxidant red eggplant.
40 years old eat green vegetables to protect the liver
this age, life and work pressure is relatively high, and when the pressure increases, the body's magnesium levels will be reduced, you can eat a large number of green leafy vegetables or dietary supplements to supplement magnesium, it can help relax muscles, improve sleep, balance hormones.
from the age of 40, we began to feel the change in age obviously. The joints begin to ache and wrinkles begin to increase. Taking large amounts of antioxidant and anti-inflammatory nutrients from colorful vegetables can help delay the on-the-symptoms.
, have you ever noticed that symptoms of drunkenness at age 40 last longer than symptoms of intoxication at age 20? This suggests that your liver needs more protection. Eating more dark green vegetables, onions, garlic, and crusaders , such as broccoli, kale and cabbage, can protect your liver.
Related reading: Air Force General Hospital Radiotherapy Department Director Xia Tingyi said that doctors often ordered to liver cancer patients a word is to quit smoking and alcohol, the daily diet more nutritious, good absorption, less spicy, avoid greasy. In order to better protect the damaged liver, to avoid the deterioration of the disease, on this basis, but also add a sentence: liver protection can not be separated from propolis, yogurt, vitamins, these three treasures. Vitamin supplementation recommends eating more green vegetables and fruits, or taking medication under the guidance of a doctor.
50-year-olds eat
, heart health problems are easily highlighted at this age. It is recommended that people of this age exercise more regularly, be alert to dietary salt intake, eat a large number of fruits and vegetables to eat dietary fiber and antioxidants, for the protection of heart health is particularly important.
in the decade from 40 to 50, you may experience significant vision loss. Loculin is concentrated on retinal macular and can help protect the eyes. To slow this change, eat more foods rich in lutein, such as spinach, kale, broccoli, yellow peppers, pumpkins, high-quality eggs and milk.
to the age of 50, the traces of the years began to manifest clearly on the skin. So we have one more reason to eat a lot of orange, yellow and green vegetables. These foods provide a lot of carotenoids that are effective against skin damage.
Related reading: Fan Zhihong, associate professor in the Department of Nutrition and Food Safety, School of Food Science, Agricultural University of China, said that various nutritional epidemiological surveys on cancer, cardiovascular disease, diabetes, osteoporosis and other aspects have proved that people who eat more vegetables have a smaller risk of developing these diseases. For people with high blood pressure and high blood lipids, more vegetable intake is needed. Excerpted from the Health Times Issue 913, 2nd Edition, "Health Code for Heart Care
Eating More Than 60 Years of Age
to 60 Years of Age, Bone Strength Begins to Decline. Calcium and vitamin D are especially important for bone strength. In addition to calcium intake in dairy products, green vegetables and nuts, dietary supplements are also a good choice for calcium and vitamin D supplementation. Older people are often susceptible to vitamin B12, which protects nerve cells, promotes brain function, and improves red blood cell oxygenation. Fish oil and red meat are the best sources of natural vitamin B12, and omega-3 and omega-6 fatty acids in marine foods play an important role in promoting eye, brain and heart health. At the same time, they can help the skin form a barrier, prevent skin moisture loss, maintain a young state.
: For people with diabetes, patients who take certain sugar-lowering drugs for a long time will lack certain trace elements. In addition, because diabetics more urine, often can make water-soluble B vitamins with urine excreted, so it is possible to supplement food rich in B vitamins. Excerpted from the 18th edition of Health Times Issue 1035, "Keeping an eye on lost trace elements
eating fish eggs in their 70s to healthy brains
to 70 years of age, a sharp drop in muscle strength leads to slow movement, which can lead to more health problems. Staying active, such as walking, dancing, tennis, or any other sport you like, can help relieve muscle atrophy and joint stiffness. Continuing the habit of eating fish oil and turmeric can help reduce inflammation and increase joint flexibility.
protect the brain and memory by ingesting fish oil and DHA are effective in protecting the brain. Eggs are also good food to protect the brain.
related reading: Fish egg milk, tofu, soy or fiber-rich vegetables, help the body acetylcholine (the higher the content, the better memory) synthesis. In addition to eating more brown rice, whole grain, vegetables, fruits, eat two peanuts, melon seeds every day. Chew slowly during meals to increase blood supply to the brain. Excerpted from the 11th edition of Health Times 1157 (Compiled by Zhao Huimin from the Daily Mail)