Nutrition plan for white-collar beauties aged 20-50

　The first priority between the ages of 20 and 30: blood replenishment

　　Nutritional Plan One - Iron and blood supplements

　　of this period female Due to physiological reasons, iron deficiency is often caused anemia , about 64% of women will have varying degrees of anemia, 50% of them will have reduced red blood cells and hemoglobin, and 21% of them will have thrombocytopenia, so supplementing blood and iron has become a top priority. Iron is essential for the human body, especially women healthy Necessary trace elements are important raw materials for the synthesis of hemoglobin in the human body. Iron deficiency can reduce hemoglobin content and physiological activity, resulting in reduced blood oxygen content and affecting the supply of nutrients and oxygen to the brain.

　　If women suffer from iron deficiency anemia, they will not only suffer from dizziness, palpitations, tinnitus, and insomnia. Dream Many, memory loss, loss of beauty, sallow complexion, pale lips and nails, astringent and dry skin, and even skin premature wrinkles, hair loss , pigmentation, etc.

　　food supply: Animal liver, kidney, blood, lean meat, egg , seafood such as fish, shrimp, seaweed, kelp, jellyfish, soy products, red dates, black fungus, etc., not only contain high iron content, but the absorption rate is much better than plant-based foods. In addition, eating more seaweed foods can also effectively supplement iron. You should also eat more fruits and vegetables with vitamin C to promote iron absorption.

　　Nutritional Plan Two – Protein Supplement

　　In addition to replenishing blood, it is also very important to replenish protein in an appropriate amount. Women at this stage are in their prime career years. Working overtime, staying up late, and overworking their brains are commonplace, and their diets are also extremely irregular, which inevitably leads to protein deficiency. Protein is the "soul" of human cells and organs. The repair and renewal of body tissues require continuous protein supplementation. If protein is not adequately supplied for a long time, it will also lead to memory loss, listlessness, and slow reaction. In severe cases, resistance will be reduced and infectious disease Increased resolution, etc.

　　Food supply: The best proteins come from animal foods, milk, eggs and soy products. All kinds of seafood not only have high protein content and good quality, but also have low fat content, making them the best choice to supplement high-quality protein. Soy products are the most protein-rich foods among plant foods. It is a good habit to eat 2 taels of soy foods every day.

　　Nutrition Plan Three - Vitamin Supplements

　　The most vulnerable thing at this stage is our "window to the soul". Our bright eyes are besieged by computers, dryness, and pollution. If we don't get enough nutritional supplements, no matter how good the cosmetics are, it won't help. Therefore, in terms of dietary structure, vitamins should be supplemented appropriately, among which vitamin A can prevent and treat dry eye syndrome and improve Eye Treat dry and astringent hair and maintain skin health. Vitamin C can prevent the skin around the eyes from being damaged by ultraviolet rays. Vitamin E can enhance vision and improve eyesight.

　　Food supply: Various animal livers, cod liver oil, milk and eggs, as well as various fresh vegetables and fruits, and eat more nut foods.