Eat more dark vegetables can slow down aging

Diet plays a significant role in the maintenance of women. Eating food may help women delay aging and prevent diseases. What foods are best for women?

Saying that women first give people a feeling of being weaker, gentler, and of course women are always fragile, and they always seem to be favored by some diseases: anemia, aging, osteoporosis, etc. Of course they want good health. Everyone needs to pay attention to sports, habits, etc. The diet also occupies an important position, so here is a healthy diet book for women friends.

葡萄

Dark vegetables delay aging. The level of nutrition in vegetables has a pattern of deep to light color. In general, the nutritional value of dark color is higher than that of light color. Purple vegetables are second only to black foods, which contain a very special material anthocyanins. Anthocyanins have a strong antioxidant capacity, can help the body to prevent high blood pressure, slow down the aging of liver function, but also alleviate eye fatigue, it is recommended that the common eye to eat more. Among purple foods, blueberries have the highest anthocyanin content, followed by purple carrots and purple grapes.

Soy supplements estrogen. Menopause after menopause may be a difficult process for every woman. Zhu Lan, chief physician of the Department of Obstetrics and Gynecology at Peking Union Medical College Hospital, believes that the diet of a postmenopausal woman should also take more time. In addition to the well-known daily supplement of calcium in two bags of milk, soy and other soy products can not be ignored. This is because soybeans are rich in nutrients such as high-quality protein, essential fatty acids, B-vitamins, and dietary fiber, and contain many phytochemicals such as phospholipids, oligosaccharides, and isoflavones, plant sterols, and the like. American Memorial Sloan Catherine Cancer Center Amsterdam A said that the impact of soybean on women's health, mainly depends on the soy isoflavones contained in it, it is similar in structure, activity and other aspects of estrogen. For women, it has multiple benefits: it can delay cell aging, protect fragile breasts, keep the skin elastic, reduce bone loss, promote bone formation, reduce blood fat, and reduce the symptoms of female climacteric syndrome.

The China Nutrition Society recommends that soybeans and their products should be eaten in moderation. Each person should consume 30-50 grams of soybeans or a considerable amount of soy products per day.

Citrus can be skin care. Some people think of the skin as the second face of a woman. No woman does not want to have smooth, fair skin. He Jiguo said that antioxidants can eliminate free radicals in the body and have a certain effect on delaying skin aging. Vitamin C rich foods are the key to healthy skin. Citrus, jujube, strawberry, kiwi, lychee, orange, grape, cabbage and other fruits, Chinese kale, Chinese cabbage, cauliflower, water radish, broccoli, wolfberry and other vegetables are the source of vitamin C and other antioxidants.

Lean meat is anti-anemia. Many women insist on "vegetarianism" for their bodies, regardless of whether they are lean or fat. However, He Jiguo told reporters that women should pay special attention to meat supplements. Menstruation, a physiological phenomenon unique to women, can lead to the loss of iron, and women are more prone to anemia. Iron is an important "warehouse" for storing hemoglobin in the blood. A study at Pennsylvania State University in the United States showed that as long as the iron content in the female body is slightly insufficient, the thinking ability and memory will be reduced. Therefore, women's diet should focus on the intake of iron. Eating 50 grams to 100 grams of lean meat per day can not only obtain high-quality protein, but also can supplement abundant iron to prevent anemia to some extent.

Foods with high iron content include animal liver, egg yolk, spinach, red dates, black fungus, etc., which can be used together with foods rich in vitamin C to increase the digestion and absorption of plant iron in the diet.

Mushrooms protect "bile." "Compared to men, women are more likely to be wrapped in gallbladder stones and other hepatobiliary diseases. Therefore, women should pay attention to the intake of foods that are beneficial to the liver and gallbladder." Any of Jiguo, the director of the Department of Nutrition and Food Safety at the Food College of China Agricultural University, said that mushrooms Since ancient times, it has been listed as top grade, high in protein, low in fat, and rich in fiber, plant polysaccharides and other nutrients. Regular consumption can promote the body's absorption of other nutrients. The United Nations has proposed that the best diet for human beings is “one mushroom, one mushroom, one mushroom.” This mushroom is a mushroom. It is known as “plant meat,” and the trace elements contained in 100 grams of mushrooms can satisfy the human body for 24 hours. Need, which phosphorus content equal to fish, iron content is also very high. Vegetables, grains also help the role of gallbladder lipid-lowering.

Black fungus detoxification. How to remove toxins from the body is also a big problem for countless women. The fungus contained in black fungus has a strong adsorption function, and can remove the impurities that remain in the human digestive system and be excreted after absorption. It can be called a “human scavenger”, and it is also the four “high-quality fats”. First, regular consumption can reduce bowel movements and lower blood pressure. It is recommended to eat at least once a week.

In addition to black fungus, detoxification foods include pork blood, sweet potatoes, spinach, ginger, lentils, celery, and vinegar. For workers engaged in dust operations, farmers often eat pig's blood, which will relieve the harmful effects of dust and metal particles on the body. The northern Yangsha days are more, you can eat more blood tofu dishes, such as duck blood soup.

The cauliflower improves memory. A 25-year study conducted by 13,000 women at the Harvard Medical School found that people who consume large amounts of vegetables, especially cruciferous vegetables and green leafy vegetables, have a slower memory rate as they age. a lot of. Another study showed that every increase in the intake of cruciferous vegetables, green leafy vegetables, and potatoes can reduce the risk of coronary heart disease in women by 24%, 30%, and 22%, respectively. The cruciferous vegetables mainly include Chinese cabbage cabbage, Chinese cabbage, Chinese cabbage, seaweed, Chinese red cabbage, cabbage, broccoli, Chinese kale, broccoli, cabbage, etc.; mustard, mustard, stem mustard (head vegetable) ), mustard (turmeric), mustard, and aquatic vegetables.

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