40 years old, people’s muscle mass starts to decrease and their weight increases. The risk of chronic diseases and cancer such as hypertension and diabetes increases year by year. It is reminding that over 40 people say that one of the ways to keep healthy is to get enough nutrition. Now follow to understand it!
Vitamin B12. Vitamin B12 is an important substance that can nourish the nervous system. Lack of vitamin B12 can cause mental depression, memory loss, neuroticism, paranoia, and a variety of cognitive dysfunction, and even increase the risk of Alzheimer’s disease. Fish, meat, eggs, milk, seafood and other animal foods and fermented foods such as Sufu and Douchi are good sources of vitamin B12.
calcium. After 40 years old, BMD decreased gradually. If you don’t get enough calcium, your body will take it from your bones; Steal & quot; Calcium is harmful to bone health. Therefore, it is best to supplement calcium as early as possible. In addition to often eat vegetables, dairy products, bean products and other calcium rich food, but also pay attention to eat less high salt and high oil food, reduce calcium excretion.
vitamin D. Vitamin D can help the absorption of calcium and promote bone health. Studies have found that vitamin D deficiency is associated with diabetes, heart disease, breast cancer and colorectal cancer. The best way to get vitamin D is to get in the sun. Sardine, especially dried mushrooms, salmon, sardines, dried mushrooms, egg yolk and animal viscera, contain vitamin D in natural foods.
magnesium. All metabolic processes of human body are inseparable from the participation of magnesium. Because magnesium can reduce the content of cholesterol in the blood, prevent arteriosclerosis, expand the coronary artery and increase the blood supply to the myocardium, which has a very important protective effect on the cardiovascular and cerebrovascular system; Cardiovascular guard;. Magnesium also has the effect of reducing blood pressure and blood lipid. If there is a lack of magnesium in the body, migraine will appear, causing dysmenorrhea, stroke and other diseases. Many foods contain magnesium, such as buckwheat flour, millet, corn and sorghum flour, beans such as broad beans, peas and cowpeas, amaranth, mustard, dried mushrooms, mushrooms, laver, carambola, persimmon, banana, peanut and sesame also contain magnesium.
Potassium. Potassium is one of the key nutrients to maintain the normal operation of human body. Studies have confirmed that potassium plays an important role in preventing chronic diseases such as hypertension, preventing calcium loss and making bones stronger. The best food sources of potassium are vegetables, especially green leafy vegetables and algae.
Omega 3 fatty acids. Studies have confirmed that omega-3 fatty acids are very beneficial to health. They can not only prevent Alzheimer’s disease, but also delay aging, enhance memory and prevent cardiovascular and cerebrovascular diseases. The main sources of Omega 3 fatty acids are sardine, salmon, tuna and other deep-sea fatty fish. The contents of olive oil, tea oil, safflower oil, flaxseed oil, perilla oil and grape seed oil were higher than other vegetable oils; Walnuts, almonds and other nuts are also good sources of omega-3 fatty acids.
probiotics. Probiotics are neither vitamins nor minerals, but Kirkpatrick points out that probiotics are essential for people over 40. There is growing evidence that probiotics help maintain healthy weight and even reduce the risk of heart disease, diabetes and stroke. Yogurt, pickles and other fermented food can be supplemented with probiotics.
Eating is right for the four seasons; Season & quot; Vegetables, good health & lt; Nutrition supplement & quot;
eat buds in spring
spring produces all things, and all things recover. This season’s temperature from cold to warm, all kinds of bud vegetables are competing to rise. This time conform to the season, eat sprout vegetables, can promote hair. Spring is the most suitable for eating buds, which can help the five zang organs from winter to spring. And bud class also has the effect of clearing heat, can strengthen the spleen and stomach, relieve dry heat. For example, mung bean sprouts, soybean sprouts, pea sprouts and Toona sinensis seedlings are rich in vitamins, calcium, phosphorus and other minerals. It has the functions of clearing away heat, diuresis and dehumidification. There are calcium, iron, zinc and other effects.
summer eating melon
summer weather is hot, humid and boring. If you don’t pay attention, you will have the symptoms of heatstroke. Most melons can be heat and moisture, and light and delicious, most suitable for summer. Melons are rich in minerals and vitamins, which can effectively supplement the water lost in summer and make people spend hot and humid days. For example, wax gourd and watermelon, wax gourd has Runfei Shengjin, qingfan Zhike, and can benefit urination, eliminate edema. Watermelon is a fruit with sufficient water content. In high temperature and heavy humidity, watermelon is the best choice for people to supplement water.
Autumn is a good harvest season. All kinds of fruits and vegetables have a good harvest. Especially peanuts, peaches, almonds and so on. Nuts are rich in protein and are easily absorbed by the human body. Nuts contain vitamins and unsaturated fatty acids, which are of great benefit to people’s health. Nuts also contain a lot of dietary fiber, which can accelerate gastrointestinal peristalsis, and is conducive to clearing intestines and defecating. In addition, nuts are rich in vitamin E, which can eliminate free radicals and delay human aging.
eat roots in winter
winter is the season for a large number of rhizome foods, including sweet potato, bamboo shoots, lotus root, etc. they are also rich in carbohydrates, which can be used to replace staple food. It can also provide more heat for human body, especially suitable for winter cold resistance. Rhizome vegetables contain a lot of minerals, and the inorganic salt is an important material for human body to keep out the cold, so eating rhizome food in winter can enhance the body’s defense ability and resistance.