2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
With some simple adjustments to your daily health menu youth can be stored for a long time. If you follow the tips below, you will notice positive results in just a few months - you will look better and be healthier.
1. Eat 600-1200 g of fruits and vegetables daily
Choose fruits and vegetables of different types and colors. Eat at least one large portion of salad every day.
Why this is important: Fruits and vegetables protect against cardiovascular disease, which is one of the leading causes of death in women. In addition, they contain a large amount of vitamins, minerals and other biologically active substances that slow down the aging process in the body.
2. Eat more whole grains
The less white bread, cornflakes and sliced rice, the better! Replace them with black wholemeal bread, quality durum wheat pasta, brown rice and oatmeal. The need for such products is about 500 g per day.
Why this is important: unrefined grains contain large amounts of complex carbohydrates, which are a valuable source of energy.
3. Eat at least 200-300 g of fish and seafood per week
Try to diversify your menu as much as possible by trying different types of fish and seafood.
Why this is important: Fish and seafood contain omega-3 unsaturated fatty acids needed for a healthy heart and blood vessels, as well as vitamins, slowing down the aging process.
4. Eat 150 g of protein-rich foods every day
We are talking about chicken and turkey meat, eggs, legumes, cottage cheese and not very fatty cheeses. If you are actively involved in sports or fitness, your body needs more protein - 1.2-1.5 g per kilogram of body weight per day.
Why this is important: Protein is necessary for the growth and strength of muscles and bones. The older a person is, the more he needs them.
5. Eat nuts
Eat a small handful of different nuts every day or add them to vegetable and fruit salads or other dishes.
Why this is important: Nuts contain large amounts of antioxidants, especially vitamin E and unsaturated fatty acids.
6. Eat fresh and yogurt regularly
You need about half a liter of milk a day. Choose yogurt with bifidobacteria.
Why this is important: Milk and its derivatives are an excellent source of easily digestible protein. Low and medium fat products are preferred.
7. Drink at least two cups of green tea a day
At the same time, it is good to limit coffee and black tea.
Why this is important: Green tea is a champion in the content of catechins, which "preserve" the body by slow down the aging process.
8. Drink fruit smoothies
Drink a glass of freshly prepared fruit and fruit-milk cocktails every day.
Why this is important: Fruits, especially small summer fruits - raspberries, strawberries, blackberries, blueberries, blackcurrants, cherries, cherries, etc., hide a treasure trove of antioxidants that neutralize the damage from free radicals in the body.
9. Eat less red meat
This is especially true for pork, beef and mutton. The norm is no more than 500 g per week.
Why this is important: If consumed too often and in large quantities, these types of meat increase the risk of developing malignant neoplasms.
10. The less processed meat products, the better
Ready-made pâtés, salamis and smoked sausages are a real storehouse of all kinds of preservatives and flavor enhancers, and they also contain too much salt.
Why is this important?
Preservatives are potential carcinogens, and too much salt in salami and other sausages can provoke a rise in blood pressure.
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