The one who designed and developed digital teaching aids by himself to make the nutrition courses lively is Chen Xiuwen, who was honored by the National Health Administration and the Nutritional Teachers’ Association to be selected as the community rod nutritionist. She is currently a member of the Jiayi Municipal Health Bureau. She is mainly because her father is suffering from oral cancer and the pain of being unable to take shed. In order to take care of the "treatment" of more people, she is determined to apply for the Department of Nutrition.
"Good food comes from good health. Most people always feel aging when they find that they have poor sleep, uneasy spirits, frequent colds, and poor bowel movements. If they can deploy nutritional programs ahead of time at the age of 35, and master the nutritional focus of each 10-year period from the age of 40 to 60, they can use the rhythm of jogging and speeding to complete the whole process of their life even after middle age!" Chen Xiuwen said.
1. Starting from the age of 40, vitamins B, C, and E are companions
40 are very important water distribution. "You are what you eat." That is, what you eat will be reflected in appearance and figure as it is. Chen Xiuwen suggested that we should take vitamins and minerals from fresh foods, replace additives and preservatives of processed foods, and adhere to the principle of "food is better than food" in order to take care of health.
And "go to bed early and get up early, and those who have passed the competition will participate in the supplement." As long as you do not "continue" to stay up late to remuneration, you can take vitamin B groups appropriately to adjust the stability of the neural system and endocrine system, fight pressure, take vitamin C and antioxidant, use vitamin E to protect cells, and use dietary fiber to prevent constipation. Therefore, you can eat more fruits and vegetables, whole foods, dairy products, egg yellow, and fruit seeds.
Starting from the age of 2 and 50, the most important thing is to protect bones. You must examine the problems of decreased bone density, accelerated muscle loss, and slower New Year's Era. Chen Xiuwen reminded that health foods are not drugs and cannot be seen immediately. Overdosing may cause side effects or toxic reactions. You should still consider the effect of your own absorption conversion and liver and kidney stress. It is recommended that the item of care should not exceed three types. Consider the order of the calcification and vitamin D that maintains bone density is the first.
followed by probiotics and prebiotics for gastric health care, eye-catching leaves, fish oil that nourishes the cardiovascular system, and antioxidant vitamins C, E, and B.
60 is the last mile to officially enter the old age. Due to the unsuitable endocrine in menopause, Chen Xiuwen suggested that natural foods with "anti-inflammatory" ingredients, such as deep-sea fish, fruit seeds and yellow beans rich in Omega-3 fatty acids, and a balanced diet will be put into the plate. Then, with multiple sunlight absorb vitamin D, it will prolong bone quality loss, and can be used to exercise appropriately, so that the aging degree can be adjusted to your own pace.
168 Stop eating is more ketogenic and low-saccharide can last long
, but it is popular to adopt ketogenic and low-saccharide diet to reduce fat and reduce fat. It does not eat noodles, powder and other carbohydrates. Chen Xiuwen, who is very experimental, has also tried it. She also implemented the "168 Intermittent Disease" as a comparison and put forward professional explanations.
She said: "Ketogenic and low-saccharide diet are more unhuman. They have no way to last and are prone to gain weight. It is better to concentrate lunch or dinner or three meals for 8 hours. Then, they do not eat for 16 hours and only drink water. I lost 3% of my body fat in one month."
If it is difficult to achieve 16:8, you can also use the 10:14 diet method, that is, when you have 2 to 3 meals a day, the length of the time is controlled within 10 hours, such as lunch at 11 am and dinner at 6 pm, and refuse afternoon tea dessert and nighttime. If you feel hungry within the other 14 hours, you can make fresh black fungus dew, cook it with electric pot and drink it, without sugar, just add red and wolfberry to taste it, the heat is low, which helps to prolong the slurry.
Don't let go of food and drink, and eat at a steady rate
Because modern people have too little physical activity, they are prone to stock up on fat. Since that's the case, Chen Xiuwen joked: "Eat breakfast and dinner, eat at a lower rate, and eat at a lower rate of food and drink at a lower rate of food and drink at a lower rate." After nourishing, the nutrition is just done, and the eating speed is not allowed to be eaten at a steady rate of food and drink, and the cooked one can still smile happily until the end.
As for how to distribute the most basic dietary guidelines, Chen Xiuwen emphasized that as long as you remember the words: "A cup of milk every morning and evening, each meal has a big fist, a little more vegetables than fruits, a lot of rice with vegetables, a palm of beans, eggs, and a teaspoon of seeds." You don't have to waste money, you can achieve health and win both capital and guarantee money.
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