30-year-old woman, do not start anti-aging has to be too late. Do not bother now, and so miss the youthful age of 36, and then regret that I did not realize at that time to care for yourself too late. 'll Tell you 16 "big" and let you effective anti-aging. Remember: as a "major event" to complete!
1, calcium:
Experts confirmed that women 28 years of age, the body's calcium to 0.1% -0.5% annual rate of reduction. Women during this period the daily intake of at least 1,000 mg of calcium; if during pregnancy, lactation, then increased to 1500 mg.
What food calcium?
Milk, seaweed and shrimp, soy, animal bones, vegetables, calcium drugs.
Friendly reminder: the need for strict compliance in the doctor's advice when taking to avoid overdose, but adverse effects on the body. Some vitamins and calcium supplements, because vitamin and calcium itself can generate synergies, as opposed to pure calcium, the greater the benefits of taking it.
2, supplementary cellulose:
During this period women often have constipation, obesity and other distress. Cellulose can be made without having to worry about women, it is catharsis, detoxification, lowering blood pressure, obesity prevention and control their effectiveness.
Cellulose content of common foods are as follows:
Wheat bran: 31%
Grain :4-10%, arranged from more to less wheat grain, barley, corn, buckwheat, barley noodles, sorghum, rice, black rice.
Cereal :8-9%; oatmeal :5-6%
Potatoes, sweet potatoes and other tuber cellulose content of about 3%.
Legumes: 6-15%, from more to less arranged as soybeans, green beans, broad beans, kidney beans, peas, black beans, red bean, mung bean
Vegetables: the highest content of bamboo shoots, bamboo shoots of the cellulose content of 30-40%, more than 40% pepper.
Mushrooms (dry): cellulose content, and pine mushrooms close to 50%, 30% or more from more to less in accordance with the arrangement are: seaweed, mushrooms, white fungus, fungus.
Nuts: Black sesame seeds, pine nuts and almonds with more than 10%; white sesame seeds, walnuts, hazelnuts, walnuts, sunflower seeds, watermelon seeds, peanuts contain 10% less.
Fruit: red berries dry content, and nearly 50%, followed by a dry mulberry, cherry, jujube, black date, jujube, jujube, pomegranate, apple, pear.
3, folic acid:
Pregnancy, childbirth, and make women lack of nutrition, folic acid, B group vitamins are a member of the human cell growth and division one of the necessary material that can alleviate the nutritional deficiency.
5 foods rich in folic acid:
Green vegetables: lettuce, spinach, tomatoes, carrots, cabbage, asparagus, broccoli, rape, cabbage, lentils, beans, peas, mushrooms and so on.
Fresh fruit: orange, strawberry, cherry, banana, lemon, peach, plum, apricot, bayberry, crabapple, wild jujube, hawthorn, pomegranate, grapes, kiwi, strawberries, pears and so on.
Animal food: animal liver, kidney, poultry meat and eggs, such as liver, chicken, beef and mutton.
Legumes, nuts: food soybeans, soy products, walnuts, cashews, chestnuts, almonds, pine nuts and so on.
Cereals: barley, rice bran, wheat germ, brown rice and so on.
4, driving to wear safety equipment:
Increasingly important role in the work, but we must keep in mind when driving and the car must wear seat belts, do not use mobile phones while driving, these can make you stay away from the accident to protect the youth.
5, building a quality of life:
Reduction in the age of a first-class agent, it can relieve stress and relax. Do all the work as a year in the orgasm you get the more the more you young. Safe sex between husband and wife will be increased to 116 to make your real age 1.6 years younger.
6, eat breakfast every day:
It can effectively promote the metabolism, blood vessels and the immune system to keep the young, it is advisable to include cereals, fruits, dairy products.
Recommend the best choice for beauty-conscious women Breakfast: a cup of milk (yogurt) + two slices of whole wheat bread + egg + carrots (other fruit). This is just one example, is not absolute and can be combined according to their need to add, it is best to remain there for breakfast every day: 1 beans (milk) Cereal grains and cereals +1 +1 copies of copies of egg type +1 servings of vegetables and fruits.
7, dietary diversification:
4 servings of fruit a day, 5 servings of vegetables, eat fish twice a week. Back omnivores do it, continue to strengthen your immune basis for the age of 20 lay.
8, the raising of dogs:
Walking the dog's owner to accompany it with low blood pressure and cholesterol are also low, mental state is good, always maintain a longer youth.
9, the night time to sleep:
The best sleep is regularly every day, sleeping 7 to 8 hours.
In general, sleep usually has 3 positions, supine, lateral and prone. And for women, the best sleeping position is the right side. At present, few women prone to sleep, because it is easy to make the chest compression position and affect breathing. On the developing young women, this posture will also affect the chest and breast development, so try to avoid.
Sleep on their backs seemingly does not affect the body organs, in fact, the normal anatomy of the female reproductive system, the uterus should be a forward flexion position, but found that most of the posterior uterus and supine sleeping position related.
Uterus can be in forward flexion, depends on the uterine ligaments, and then bit the uterus backward sacral hollow, especially after the bend of the uterus, so that the whole uterus are all lying within the sacral hollow, hollow block tightly to the sacrum, and presacral nerve compression, prone to backache, lower abdominal bulge and discomfort. Before menstruation, uterine body and pre-sacral soft tissue edema, increased more bits of uterine compression on the nerve tissue, increase the symptoms.
10, the time to do aerobic exercise to increase cardio vascular activity:
Walking an hour a day or expand physical activity in a short time of exercise per week, consume at least 3,500 calories a day.
11, increase strength and flexibility to do the exercise:
Such as chest-training, yoga, such training can maintain bone density and prevent bone aging.
12, no hurry to get up:
The morning after waking up, stretching, so that the spine is also a "wake up" time, which can avoid back pain, and maintain good posture.
13, maintain a stable body weight ideal:
Experience after giving birth, you can not weight more than 20 years of age has been compared to now need to slow and sustained weight loss.
14, force yourself to exercise after a meal:
Such as 15 minutes to pack the kitchen and the like to find a job. This is a simple and effective way to maintain weight stability in another.
15, not sedentary:
It is said that sedentary will sit out the big sag PP, on the heart and blood vessels are no good.
16, taking the Vc and Ve:
Added more than 1,200 milligrams per day of vitamin C, 400 international units of vitamin E. These are two of the most important anti-oxidants, can reduce the blood vessel wall combined to take the harmful deposits.
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