Nutrition and age
In 30 years is easy enough to maintain the desired shape and lose weight, in 40 Stay slim Becomes a little more difficult, by the age of 45 alreadyThere is a tummy if you do not exercise. And during the menopause any extra snack tightly grows to the waist and hips. And the activity decreases year by year.
Redaction "so simple!" Tell you what you need to eat depending on your age. Because proper nutrition is a guarantee of beauty, longevity and good mood.
Food and age
After 30 years
Children, career, constant excitement takes a lotEnergy. Vitamins, minerals and antioxidants become irreplaceable in your diet. In addition, you just need animal proteins - they supply the building material to the muscles. While you should get the proteins during the day, not at once in the evening. If you plan a pregnancy, add to the diet foods rich in folic acid.
Minimize consumption of starchy carbohydrates andSugars and focus on useful fats and a large number of vegetables. These foods are nutritious and, importantly, they will ensure a consistent and sustained release of energy. Be extremely careful with dairy products, it is not recommended to abuse them. One kind of milk in a day is enough.
The daily amount of calories is about 2000. High level of energy will be provided by red meat, green vegetables, nuts, beans, seeds.
After 40 years
In most cases it is after 40 startsTo appear overweight, so it is very important to be attentive to consumed sugar and refined starchy carbohydrates. In addition, at this age you are more prone to problems with high blood pressure, which means you need to reduce salt intake.
Psychotherapists consider this age to be a crisis. The hormone of good mood - serotonin - is contained in the right amount in such products: oatmeal, turkey meat, red bell pepper, chocolate. Do not forget about the fish. Polyunsaturated fats contained in it, protect the vessels, activate memory, improve mental abilities. But a day is enough for one serving of meat or fish.
Woman's nutrition for 40 years Must contain a lot of vegetables, fruits and berries, black tea should be replaced with green. Depending on physical activity, your daily calorie rate is 1300-1500.
After 50 years
After 50 years, the bones become brittle, the jointsWeaken, there are problems with the cardiovascular system. So your main goal is to ensure the optimal amount of substances necessary for bone health. To replenish calcium, you must abandon salty foods, coffee, strong tea and daily include in the ration curd 2.5% fat.
In a daily diet should be about 600 grams of greensAnd vegetables and up to 400 g of berries and fruits. Cellulose, which is located in them, promotes the excretion of cholesterol and normalizes the work of the stomach and intestines. It is important: do not abuse meat dishes, and broths should be replaced with vegetable decoctions.
The daily calorie rate is approximately 1300. Once or twice a week, arrange unloading days, excluding fish and meat dishes entirely from your menu.
After 60 years
This is the period of accelerated accumulation of slags andToxins. The body becomes more difficult to absorb vitamins and microelements important for health. Unfortunately, the immune system weakens, and for its maintenance it is necessary to increase the consumption of zinc. Its good sources are meat, dairy products, whole grains and beans.
Also need to eat foods with highThe content of vitamin D, which can be found in eggs, fatty fish or in cod liver. You can exclude heavy food from the diet, and the amount of simple carbohydrates and fats you can increase - they are necessary for normal brain function.
And yes, at this age in your daily menu there should be alcohol. A glass of red or white wine, 50 grams of cognac or whiskey will not interfere at all, and even vice versa.
Feed properly: In 30 years, maintain the level of energy, 40 consume as many antioxidants as possible, select 50 products for bowel health in 50, and in 60 prevent the extinction of cognitive function. And do not forget to share useful information with your friends in social networks!