Nutritionists recommend "82 Methods" to prevent aging and satisfy the desire for mouth, which can also reduce free radical production

[The highlight of this article] On the eve of the mother's festival, nutritionists shared several methods of aging: antioxidant diet can prolong aging, high-calorie diet can retain bone quality, and maintaining brain strength can increase thinking agility. She suggested reducing the intake of fried, processed food, sugar and powder in her daily diet, taking more vegetables in her diet, and maintaining the "82 law", that is, healthy food accounts for 80%. She also recommends taking more antioxidant ingredients such as vitamins A, C, E and good oils such as Omega-3 to avoid high-temperature cooking and selecting more ingredients to mix or steam. --by ChatGPT

"You look like sisters!" Modern mothers know how to take care of themselves and look lighter than actual age. In addition to appearance, you should also be young inside. The invisible bone and nutrient loss are quietly stealing health. Antioxidant diet can reduce aging, efficient high-calf diet retains bone quality, and learn more to maintain brain strength. On the eve of the mother's day, she accompanied her mother to learn about the selves.

Women all over the world want to keep their youth forever, and can achieve antioxidant through daily diet, so that their body functions can maintain the best state. "Free radicals" are the culprit of aging and disease. Nutritionists suggest reducing the amount of fried, processed products, sugar and powder, and increasing the amount of vegetables. The most important thing is to maintain the "82 Law", and healthy ingredients account for 80% of the diet.

Xinguang Hospital Nutrition Co., Ltd. Xu Wei Jie, said that the materials in nature are composed of atoms, molecules, and compounds, and there are electrons around the materials. Once the electrons are lost, they will become free radicals, which are extremely active and unstable, and will be anxious to plunder electrons from other substances. In humans, breathing, neo-chronic, immune response, etc. can produce free radicals, destroy cells, produce diseases and aging.

Vitamins A, C, E, trace nutrients such as selenium, have strong antioxidant capacity.

Xu Weijie said that under normal conditions, the free radicals of the human body are in a equilibrium state. When the human body is attacked by viruses, the free radicals will help resist. However, when there are too many free radicals in the body, it will cause inflammation and cause the cell, DNA and lipids to be damaged, thereby causing the body's cells to age, function, and even causing diseases. Take sportsmen as an example, due to long-term movement, there are too many free radicals in the body, and the appearance is similar to mature; and bad habits such as eating fried or processed products, or pressure, staying up late, and anxiety can also produce free radicals.

Take vitamins A, C, E, etc., or supplementing with trace nutrients can help with antioxidant. Xu Weijie pointed out that "selenium" is a factor of cetathione over oxidase (GSHPx), which can prevent cells from oxidizing and destroying, and can be supplemented through fruits, seafood, lean meat or health foods; sulfides can also be antioxidant and can take cruciferous, garlic, and leeks; elephant also has high antioxidant ability and can help cardiovascular health.

Low-temperature cooking reduces free radical production, and Omega-3 must not be missing.

Xu Wei Jie said that if women aged 20 to 40 have pregnancy regulations, they can supplement leaf acid and iron; women aged 40 to 60 need to focus on protecting their cardiovascular and supplementing fish oil Omega-3, vitamin D3 and calcium. Group B helps maintain hematopoietic function and allows the immune system to function normally; women aged 50 to 60 can avoid sarcopenia, in addition to calcium, they can also supplement their calcium, which can calm the nerves and help sleep.

is called a reminder that no matter what age, sugar intake should be reduced, and high-temperature cooked foods should be avoided, including fried foods, hot flavors, etc. In recent years, low-temperature cooked (sous video) is popular in Japan, which maintains deliciousness and reduces the chance of free radical production in the body. People can eat Mediterranean food, including a large amount of vegetables and fish meat. In particular, fish meat fat contains Omega-3 and fatty acids, which helps humans antioxidant.

For menopausal women, stable hormones need to take up sufficient protein.

Jiang Shuxin, a nutritionist at the Youth Clinic, an anti-medical organization in the United Nations, said that menopause leads to a decrease in hormones in women, and stable hormones can prolong aging and prevent bone relaxation and cardiovascular problems. Protein and good oil are important raw materials for the formation of hormones. Many women are afraid of excessive cervical sterol and dare not supplement protein. Instead, they will cause sarcopenia. It is recommended to take enough protein every day, one serving for every 10 kg, and adults with 60 kg need 6 to 8 servings of protein a day. For example, you should eat at least one fish, meat or bean product with a palm size and a thickness of 1 cm per meal.

Zang Jianxin pointed out that yellow beans, yam medicine and linseed seeds are rich in estrogen and can also increase hormone secretion; while late sleep affects hormone secretion, causing insufficient growth hormones and melatonin, which are responsible for repairing functions, to accelerate aging. It is recommended to enter a deep sleep state from 11 o'clock in the evening to 4 o'clock in the morning.

If you take 168 meals, it is recommended to eat breakfast and skip dinner.

In recent years, many people have been experiencing 168 cessation periods. Zhu Xin said that the principle of cessation periods is to use the human body to keep 12 to 16 hours of fasting time, and the body will activate hormones for cell repair, including improving intraocular impedance and cardiovascular problems. Some people choose not to eat breakfast to make 168 quits, but the weight loss effect is not significant. She suggests that it can be changed to dinner quits. Breakfast is an important source of energy for the day. It is recommended to make self-made nourishing drinks, such as bean paste with linseed seeds, black sesame or lecithin, which supplements vitamin E, calcium, iron, and nourishment and brain care.

However, modern people are under great pressure and want to eat sweets to relieve stress and take care of their brains. She suggests that the public adopt the "82 Law", and 80% of healthy foods are kept for "letting go", and maintaining health can also make you feel happy.

The amount of vegetables and vegetables in foreign food families is insufficient, and they often face problems with high oil, sugar and refined powder. In the long run, the chance of physical inflammation is increased. It is not only the culprit of aging, but also causes cardiovascular, chronic diseases and cancer.. Zhuang Jianxin suggests that people should eat more five-color fruits and vegetables to increase antioxidant sources, and reduce high-temperature cooking and fried foods. They can choose more ingredients for mixing and steaming.

Zangxi recommends that you take more good oils containing Omega-3 and Omega-9, such as olive oil, bitter tea oil, linseed oil, etc., as well as fruits such as sunflower seeds, almonds, pine nuts, sesame, etc., which can all help to resist inflammation and protect cardiovascular.

Liver cerevisia detoxification vegetable salad

Ingredients: bell pepper, avocado, tomato, vermicelli, marinara, poached eggs (2 pieces), Brazilian fruit (2 pieces), red sausage, coriander.

Method: After adding the ingredients, add the ingredients and mix them with lemon juice, olive oil, salt, and black pepper.

Nutritional value:

1. Avocado, sausage: Rich in cetathione, can help liver heal and detoxify.

2. Brazilian fruit: Selenium is an important nutrient for the transformation of cathione antioxidant.

3. Tomato, red aphrodisiac and coriander can enhance antioxidant and repair cells.

French of antioxidant vitamins:

1. Vitamin A: pig liver, cream, cheese, eggs, milk.

2. Vitamin C: bali, pepper, strange fruit, lemon.

3. Vitamin E: sunflower seeds, black rice oil, almonds, pine nuts, and black sesame seeds.