Health care: How is the watershed to eat healthy in life?

Health care: How is the watershed to eat healthy in life?
Someone say 40 year old watershed of life, because nutritive diet increase, the intersection of heat and surplus, the fat is accumulated, the waistline is widened, this jeopardizes the healthy urgent alarm. So, must improve vigilance in time and take action. Health care of middle age one, primary attention movement, maintain the ideal weight, prevent the fat; Aging phenomenon that osteoporosis causes; Secondly should forget sorrow, it is tense to cast aside, in case that heart disease and stomach brought because of the pressure are uncomfortable; Third, it is the most important ring too, even if the regulation of the diet, the details are as follows: First, eat more food with intensive nutrition. Since middle age, the stomach function begins to fail, the diet must be rich in vitamin, mineral, fibrous quality, but should be short of oil, little heat. The food selected includes vegetables and fruit of dark green, deep orange, the whole cereal, beans, low lipoprotein milk and milk product. The food is referred to as " The food with intensive nutrition " . The diet matched by these things, very apt to meet the human nutrition demand, heat is not surplus. The experts still think, unless the diet contains the abundant nutrient, otherwise, the immune system can not be sound. Have already now proved tentatively, the food that this kind of nutrition is intensive, really help to delay the decline of immunity in senescence phase. Second, eat more fish and strengthen immunity. In order to obtain real health, not only should prevent falling ill, should but also have strong immunoreaction, go from infectious disease to cancer inclusive. Studying has already proved, the function of the really influential immunity of some vitamins. So,diet content must diversification,and on nutrition it rich in, should not excessive, will damage to the immune system when being excessive because of some nutrient such as zinc. In order to open up the wide rich food containing vitamin range, many nutritionists propose eating more fish. The increasingly many identification shows: It include fish shellfish special pluralism Omega-3 fatty acid saturated fat - function, may reduce the blood to solidify on three sour the intersection of glycerine and lipoprotein in the blood of reducing, right amount of Omega- 3 also presents result which improve the immunological function. Though these are on immunity, whether especially really effectual on the anticancer, still remain to further assess, but it is very necessary to eat the fish 2 times at least one week. While eating the fish, must not remove fish's skin, because fish's skin has anticancer functions that has already been verified. The food that edible nutrition is intensive, because there is little fat content, still reduce the fat result. This pair keeps ideal weight, it is favorable to preventing heart disease, hypertension, arthritis, diabetes,etc.. Third, pay attention to unsaturated fatty acid of unit. The diet of the low fat, not only can reduce the suffering from rate of heart disease but also can reduce the emergence of breast carcinoma, cancer of colon and prostate cancer. But quantity of the mere attention control edible oil is not still enough, should pay attention to cooperating with the proportions of various fatty acid yet. Saturated fatty acid (store in the animal fat mostly) Will cause serum cholesterol to rise, for not exceeding 1/3 in all oily quantity, 2/3 other, can with the intersection of unit and saturated fat (exist in rapeseed oil and olive oil) No saturated fat (exist in the vegetable oil, for instance soya-bean oil, peanut oil,etc.) with pluralism . Besides fat, age is a factor influencing blood pressure too, the saturated fat replace the saturated fat but not with the unit, not only can keep normotensive but also can also reduce " bad cholesterol " (the lipoprotein of low density) ,And does not reduce " Good cholesterol " (the lipoprotein of high density) ,So, can achieve the goal of protecting the heart. Fourth, the diet is light prevent hypertension. Some people have eaten sodium (the principal ingredients of the salt) too much ,Form hypertension without self-awareness. U.S.A. state-run academy of sciences propose the intersection of uptake amount and to the extent of 2400 milligrams every day of sodium, analogous to about a teaspoons. Should notice a lot of the intersection of food and finished product contain sodium, so diet so as to light, otherwise it is extremely easy to take in excessive sodium and cause hypertension. Fifth, vegetables fruit are protected safely. Eat more vegetables, fruit, five cereals and beans, can obtain various fibrous qualities, this pair of health safeguarded after middle age is very important. Such as the whole cereal, the soluble fiber in some fruits and beans, can reduce serum cholesterol. And all kinds of fibrous qualities gather, reduce the function which suffers from cancer of colon. If the vegetables fruit that you select, is rich in �� - carrotene and vitamin C, you will obtain more broad anti-cancer result. Sixth, drink more milk and can prevent running off osseously. In the middle-aged person's health care diet, should include a large amount of calcium food, especially the milk product of the low fat, because of the abundant calcium, it is a good recipe of preventing osteoporosis. In modern medical science, have already found the calcium is particularly important to middle aged women. Blue professor bar of Daniel of the medical college of U.S.A. Masschusetts university, observe the test to 37 and 30 years old - 40 -year-old woman before climacteric, arrange the food with rich calcium of low lipoprotein for 20 among them, absorb 1500 milligrams of calcium every day. Other 17 only use the ordinary diet, the calcium content is 800 milligrams. After 3 years, adopt it in a group of women of the food with rich calcium, some have been already over 40 years old, do not still have phenomenon that ossicle runs off, but a group of women who eat low calcium diet at all, osseous loss rate reach 3%, the behavior of difference, bars of blue professor believe, wait until, absorb high women of calcium, reach climacteric, the difference will be more obvious. So to the women over 30- 40, the calcium absorbed every day, it is enough to want more than 1000 milligrams. The defatted milk is the best source of the calcium, a cup takes off the calcium containing 300 milligrams of milk of lipoprotein, and there is only heat of 86 calories, in addition, the defatted milk adds vitamin D, can promote the absorption of the calcium even more. So, the milk is a kind of very good beverage. The other sources of the calcium are as follows, low the intersection of lipoprotein and fermented milk, canned sardine, bring bone salmon, cauliflower and low the intersection of lipoprotein and cheese,etc..

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