Proper nutrition is a constant condition for health and well-being for many years.. But at each stage of life, the diet has its own characteristics that must be taken into account in order to support the body with those substances that are most needed for it at the moment.. Eating optimally, a woman will be able to feel energetic and strong, adapt to changes in the body and remain active at any age, according to Pannochka, an online publication for girls and women from 14 to 35 years old.. net For those over 20In the pursuit of success and attention of the opposite sex, young girls rarely care about their diet, but in vain. It is at this age that the foundations of a woman's health are laid and either the basis for a prosperous old age or the prerequisites for future diseases is formed..

20-year-old girls often restrict themselves in nutrition, following strict diets.. However, it is not recommended to do this at a young age.. With a moderate meal, a fast metabolism will not allow you to gain excess weight, but depriving the body of proteins will do him a disservice: due to a decrease in muscle mass, a girl can become very stout after 30 years. It is recommended to maintain the shape during this period through physical activity or one unloading day per week (apple, cucumber, kefir).

Nutritionists recommend that girls eat foods rich in fiber, as a lack of dietary fiber at a young age can provoke high blood pressure and gastrointestinal problems in adulthood.. In addition, the period from 20 to 30 years is the time to take care of the musculoskeletal system: sufficient calcium in these years will ensure good bone density, which will reduce the risk of osteoporosis in the future.. Therefore, the girl’s diet should be enriched with dairy products (kefir, yogurt, cheese), proteins (fish, cottage cheese, boiled meat), as well as whole grain cereals and vegetables.

For those who are over 30Age after 30 is full of all sorts of stresses: this is caring for children, and the need to build a career. You need to carefully monitor your eating habits, not allowing yourself to “seize” problems or excessively consume starchy foods and sweets.. The metabolism of a 30-year-old woman is already slowed down, and everything that was eaten too much will definitely be deposited on the waist, stomach and hips.. This age is dangerous because it is difficult to lose weight gained due to excesses, and after 40 years of age, fullness will cast doubt on the health of the joints and blood vessels..

Therefore, an important rule in the diet of women after 30 years is to observe moderation.. It is better to limit the consumption of potatoes, pasta, sweets, replacing them with protein products. However, a woman's diet should still be rich in fruits, vegetables and dairy products..

The period from 30 to 40 years is the last chance to start eating right. This is the time when healthy food will still help protect the body from serious ailments that arise due to the presence of harmful foods in the diet.. Further, it will be more difficult to fight diseases by adjusting your eating habits..

For those over 40After the age of 40, ovarian function begins to fade. Together with a decrease in the production of female hormones (estrogen), their role begins to take on adipose tissue, for which, during menopause, the body provokes the growth of fat cells by increased stimulation of appetite. Despite the natural weight gain at this age, it is impossible to follow diets after 40 years - the complete absence of subcutaneous fat against the background of menopause will lead to a sharp deterioration in the condition of the skin, insomnia, malfunctions of blood vessels and the heart. Therefore, all fast carbohydrates are excluded from the diet of a mature woman.. It is necessary to give preference to products that replace estrogens with their plant counterparts - phytoestrogens.. These foods include soybeans, legumes (beans, peas, chickpeas, lentils), dairy products, vegetables and herbs (carrots, cabbage, garlic, celery, parsley), vegetable oils (sunflower, olive, sesame, linseed), and rice..

In addition, after the age of 40, you can engage in intensive prevention of Alzheimer's disease and cancer.. To prevent diseases, you should include sources of antioxidants in your diet: bright vegetables and fruits..

For those over 50These years clearly show the success (or failure) of a woman's eating habits - they created the basis for healthy aging or only exacerbated its signs? At this time, diseases associated with dietary errors begin to appear: diabetes mellitus, atherosclerosis of blood vessels, hypertension.. Then the best solution is a low-fat diet rich in vegetables and fruits.. Also, all 50-year-old women should again think about calcium intake and increase the proportion of dairy products and products containing omega-3 fatty acids in their diet..

50 years is not a reason to give up moderate physical activity that burns excess weight, which is fraught with joint diseases, shortness of breath. An active lifestyle and feasible sports are especially necessary at this time..

Nutrition after 60At this age, the ability to absorb vitamins and trace elements (namely calcium, iron, folic acid, vitamins B6 and B12) with food decreases. Therefore, the need for them is increasing.. Older women are advised to remember to include lean meats, eggs, fish, grains, and dairy products in their menu (bones begin to lose calcium over time). So, nutritionists advise to consume at least 200 g of fermented milk products and 100 g of milk per day.. In addition, with age, the body's ability to absorb vitamin D (an element necessary for the proper absorption of calcium) through the skin decreases, so it is recommended to compensate for it with food by eating egg yolks, pork or beef liver, sour cream, canned salmon.

The role of vitamins in the body of a 60-year-old woman is great: they stimulate the processing of cholesterol, preventing it from accumulating in the body.

Even a slight deficiency of vitamin C at this age can lead to a heart attack, so the diet of a 60-year-old woman should be enriched with fresh fruits, berries and vegetables, which, in addition, protect the brain from premature aging. A characteristic feature of the body during this period is a tendency to constipation, which can be prevented by eating enough food rich in fiber, as well as introducing dried fruits and natural compotes into the diet..

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