The main rules of nutrition for people of all ages

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Названы главные правила питания для людей разного возрастаEat vegetables and meat at 30 to 60.

Eating healthy food is important at any age but as you get older, your body undergoes a number of changes, so certain nutrients become more important for your overall well being.

The next decade brings with it a new set of problems for your body. Your body is susceptible to the trends of increasing weight, ranging from pregnancy and serious workloads to menopause, so it’s important to be sure that you consume in your diet is necessary nutrients to maintain the health of your body.

Experts have told how the disorders affected your body in each age and what foods are best to eat to support it.

When you are 30

Diet for women over 30 should include plenty of vegetables, healthy fats and iron to prevent anemia.

Career, social life, children — all are potential consumers of your energy. So, as proper sleep, you at this age requires a balanced diet that meets your energy needs. Minimize the intake of starchy carbohydrates and sugars and emphasize proteins, healthy fats and more vegetables. These products are nutritious and more importantly they will provide consistent and prolonged release of energy

If you are pregnant or plan to have a baby make sure in your diet there’s enough folic acid in natural form. A good pregnancy multivitamin will provide additional content dokozagexaenova acid (DHA) and vitamin D.

Eat to provide a high level of energy: greens or organic red meat, green leafy vegetables, nuts, seeds, legumes.

When you are 40

Women over 40 should eliminate from your diet refined sugar and replace it with more sustainable sources of carbohydrates such as quinoa, oats or sweet potatoes.

In most cases, the weight begins to increase after 40, so it’s important to be attentive to your consumption of sugar and refined starchy carbohydrates. Also in this decade you are more likely to problems with high blood pressure, which means you need to control the intake of salt.

Eat antioxidants: colorful fruits and vegetables, green tea.

When you are 50

Best diet for women over 50 the one that supports bone health.

Estrogen helps protect bones as the deterioration of their natural state. So 50 is more important than ever to ensure the optimum level of nutrients needed to maintain bone. Your food should be rich in calcium, magnesium, vitamin D, vitamin K, and boron. In addition, make sure you get enough but not too much protein for bone health and muscle recovery.

At this age, you may experience bowel problems and the digestive system, which cannot function as effectively as before.

Eating for intestinal health: artichokes, green vegetables, high quality supplements of prebiotics.

When you are 60

In 60 years your body is more difficult to absorb the vitamins and minerals you require fewer calories due to the decrease in physical activity.

In these years, your immune system becomes weaker, which means you need to increase the intake of zinc. Good sources of zinc — meat, dairy products, whole grains and legumes.

Best diet for women over 60 years should contain high levels of vitamin D, which can be found in eggs, oily fish or cod liver.

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