Women in their thirties are full of flavor, and it is even more amazing to combine it with diet and conditioning.

For a woman, being thirty means saying goodbye to her youth and becoming the backbone of the family. Worrying about everything, signs of aging slowly appear on your face. In fact, women in their thirties are the most beautiful. At this age, they have just reached the stage of femininity while still maintaining a youthful appearance. To maintain this effect, dietary conditioning is essential.

1. One pound of vegetables per day, with white and black as the staple food

Natural green leafy vegetables are rich in vitamin E, lycopene, flavonoids and other antioxidants, which are extremely important for maintaining youthful skin. They also have health benefits in preventing cancer and cardiovascular diseases.

It is best to consume about 200 grams of dark green leafy vegetables every day. In addition, other vegetables and fruits containing carotene, lycopene and polyphenols should be eaten regularly. When preparing staple foods, mix dark ingredients with white rice to cook porridge or rice, such as purple rice, black sesame seeds, red-skinned peanuts, black beans, red beans, etc. They are not only rich in vitamin E, but also contain a considerable amount of polyphenol health-care ingredients.

2. Get enough calcium

Women are more vulnerable to osteoporosis than men. Milk, yogurt and cheese, tofu, tahini, and green leafy vegetables are good sources of dietary calcium. Milk is not only rich in calcium, but also has a high absorption rate. Yogurt, in particular, is most beneficial for preventing aging. It is recommended to drink half a pound of yogurt every day. Half a pound of milk can play an important nutritional role without causing protein excess or increased risk of chronic diseases.

3. Eat coarse yam and potatoes regularly and eat less refined grains.

Pay attention to eating more vegetables and fruits to get more fiber. Insoluble fiber can promote intestinal peristalsis and prevent constipation. Soluble fiber can combine with fat and cholesterol to reduce the risk of diabetes, hyperlipidemia, and fatty liver. The staple food should be coarse grains, beans and potatoes, and less refined rice and noodles. When eating at home, whole wheat steamed bread, multi-grain and bean porridge, rice and millet rice, buckwheat noodles, etc. should be the staple food. Refined white rice can be eaten occasionally.

4. Rebalance your protein intake

Take in an appropriate amount of protein to ensure the repair of body tissues and do not bring burden and waste to the body. Every tissue in the human body: hair, skin, muscles, bones, internal organs, brain, blood, nerves, endocrine system, etc. is composed of protein.

However, excess protein will accelerate aging, so after a meal of excessive fish, it is recommended to eat light food for the next meal and eat less or no fish the next day as a balance.

5. There is no “junk food” and only three types of “healthy snacks”

Choose natural foods as much as possible and eat less highly processed foods. The health value of fresh and natural foods is always better than highly processed ones. Try not to eat biscuits, sweet drinks, candies, desserts, chocolates, puffed foods, etc. Snacks can be fruits, nuts and yogurt. No matter how busy you are, you should cook at least one meal for yourself, using fresh ingredients and light cooking methods. Such a habit can not only help control weight but also prevent premature aging.

6. Eat a normal diet and eat only moderate amounts of food, and take in enough and complete vitamins

Vitamin C is an essential factor for the synthesis of skin collagen, vitamin A is a key factor for the normal differentiation of epidermal cells, and B vitamins play a regulatory role in metabolism. Vitamin K can prevent osteoporosis, while vitamin D helps prevent obesity. Eating whole grains and beans every day can increase a lot of B vitamins and vitamin E; you can get more vitamin D when going out without using sunscreen; eating an egg and drinking half a pound of milk every day can get a lot of vitamin A and vitamin D; with a pound of vegetables and half a pound of fresh fruits, vitamin C and vitamin K can basically be met.

7. Eat meat three or four times a week and a handful of nuts in the morning

Youthful skin requires an adequate supply of oxygen and nutrients, and the iron in hemoglobin is essential for transporting oxygen. If anemia occurs, the skin will become dry and lack elasticity. Zinc is an essential nutrient for cell regeneration and repair. A lack of zinc will slow down skin cell renewal. Eat lean meat and fish 3 to 4 times a week. When you don't eat meat, replace it with soy products and eggs. Also, eat a handful of nuts, such as pecans, almonds and hazelnuts, every morning. A small amount of nuts can supplement nutrition. It is best to eat them at breakfast and they will not make you fat.

8. Eat soy foods regularly and have something new to eat every day

Soybeans and soy foods are the best sources of phytoestrogens. The soy isoflavones contained in them can not only prevent menopausal syndrome, but also improve skin's moisture retention and elasticity. Among soy foods, those made from whole beans are the best, such as whole soybeans, soy flour, soy milk, natto, and fermented black beans, because the soy isoflavones in them are basically not lost and their utilization rate can be further improved after fermentation.