The article has been automatically translated into English by Google Translate from Russian and has not been edited.

The secrets of harmony after 50

Alla Tsvetkova

nutritionist

'26.12.2017'

We often see women who look like 50 on 30. What is the secret of their youth? How to keep beauty for many years? Today we will try to figure it out together.

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After 50, our health and beauty directly depends on our nutrition. It is necessary to focus on products that can prolong youth and prevent the development of various diseases. And vice versa, exclude products that "clog up" our body.

Particular attention should be paid to the preparation of food, because with improper processing even the most useful products can lose their properties.

What minerals and trace elements should be present in your diet:

1. Omega-3 polyunsaturated fatty acids.

Omega-3 fatty acids are indispensable for our health. First, they maintain the condition of hair, skin and nails. Secondly, they improve the condition of the joints (arthrosis, arthritis, etc.). They also prevent the development of cardiovascular diseases and help overcome the so-called chronic fatigue syndrome.

Omega-3 is found in marine oily fish (halibut, trout, salmon, mackerel, herring), eggs, beef, flax seeds and linseed oil, nuts (walnuts, almonds), also in soybeans, spinach and other types of green salad.

2. Ca (calcium)

Daily calcium requirement 700-1500 mg. He participates in the basic life processes of the body. Calcium is the main element of bone tissue, it strengthens the bone frame, which is especially important after 50. Calcium also regulates the work of the nervous and cardiovascular systems, plays an important role in the main body metabolism, and has anti-allergic properties.

Calcium is found in cheese, cottage cheese, sour cream, almonds and pistachios, walnuts, hazelnuts, garlic, peas, barley grits.

Do not forget that Ca is absorbed only in combination with P (phosphorus), which is in sea fish, seafood, cheese and cottage cheese.

3. Mg (magnesium)

Magnesium accelerates our metabolism, because it takes part in more than 300 enzymatic reactions. Stabilizes blood pressure, regulates blood sugar levels. Also, with enough magnesium you will always be in a good mood.

It is found in buckwheat, nuts (cashews, almonds, pine nuts, hazelnuts), sea kale, pumpkin seeds and pumpkin oil, peas, beans, barley and millet.

4. Se (selenium)

Selenium is one of the most important trace elements. It prevents the occurrence of oncological diseases, normalizes the endocrine system, strengthens the immune system, and also has anti-inflammatory action.

It is called an element of longevity, because it protects the body from premature aging.

Selenium is contained in the liver, octopus, eggs, corn, rice, beans, barley, lentils, pistachios, wheat, peas, broccoli, almonds.

Foods high in Vitamin C should be consumed: berries, kiwi, citrus fruits. Green vegetables: spinach, broccoli, all pitchfork lettuce. Vitamin E: nuts, whole grains, sweet potato (sweet potato). Zinc: seafood, eggs, lean meat, liver, Brazil nuts.

Great attention should be paid to the process and technology of cooking.

After 50, you need to limit the consumption of fatty and fried foods, in other words, if possible, stop frying in vegetable oil. Meat can be stewed, baked or cooked in a grill pan, also do not forget about grilling, steam vegetables, stew or use in the form of salads, replace fried cheesecakes with baked curd casserole, and fried potatoes - with baked in the oven.

Remember! Any dish you like can be made not only tasty, but also useful. Below I will give you some delicious and healthy recipes of dishes that include the products listed above.

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Salad with baked beets, feta and pumpkin oil

Beetroot - 2 pcs., Green salad - 1 bunch, pine nuts - 30 g, honey - 1 tsp, sheep cheese - 50 g, balsamic vinegar - 1 tsp, mustard - 1 tsp, pumpkin oil - 1 tbsp., Salt, pepper to taste.

Heat the oven to 200 degrees. Peel the beets and cut each into equal slices. Too thin cut is not worth it, beets can dry out a lot. Put in a baking dish, salt and pepper and send to the oven on 20 – 25 minutes until tender. Rinse and dry the lettuce and tops, chop and fold into a deep bowl. Mix all the ingredients of the dressing: vinegar, honey, mustard, oil, salt and garlic (chop in the press) and pour over the lettuce leaves. Preheat pan and, without adding oil, quickly fry nuts on it. Arrange the salad on plates, lay out beets, feta and nuts, sprinkle with oregano.

Japanese green beans with sesame dressing

Green beans - 100 g, sesame - 3 tablespoons, sesame oil - 2 tsp, soy sauce - 1 tablespoons, stevia to taste, salted water.

Cut the ends of the bean pods, boil for a few minutes in salted water until it is soft enough. Then cool in cold water and dry well, cut in half. Sesame to fry in a skillet without adding oil, until it acquires the flavor. Then immediately crush in a mortar. When the consistency begins to resemble pasta, add butter, soy sauce and a pinch of stevia, mix well. The resulting marinade fill the beans.

Well suited to fish dishes.

Baked eggplant and pepper salad with sesame dressing

Eggplant - 1 pieces, fresh red pepper - 1 pieces, tomatoes - 2 pieces, sweet red onions - 1 head, garlic - 1 clove, green onions, sesame oil - 3 tbsp, salt, sesame seeds - 1 tablespoons, cilantro, lemon juice.

Preheat oven to 200 degrees. Eggplant and pepper send in the oven, on 40 minutes, turn 20 minutes to the other side. Put in an airtight container and refrigerate for 1 – 2 hours. Can be removed for the night. Peel the eggplants, peel the peels and viscera, peel them. Chop randomly eggplants, peppers, tomatoes and red onions (finely) and mix in a salad bowl. Finely chop the cilantro and green onions and add to the vegetables. Mix well.

Grate the zest of half a lemon, and then squeeze the juice out of it (in that order, since rubbing the zest from a squeezed lemon is still a pleasure).

Crush the garlic with the side of the knife and chop finely. Mix the finely chopped garlic, soy sauce, juice and lemon zest and sesame oil in a glass jar. Close the lid and shake well for complete mixing. Pour the vegetables with this sauce, mix, taste, salt, pepper, mix again.

Top with black sesame seeds.

Salad from red beet with sesame oil

Big beets - 1 pieces, grated horseradish - tsp 1, salt, stevia to taste, sesame oil - tsp 1,5, wine or apple vinegar - tsp 1,5

Cook red beets for 60 minutes, then cool, peel and cut into strips.

Stir in horseradish and sprinkle with cumin, salt and sugar.

Season with sesame oil and vinegar and let it brew for a while.

Spread again as needed before serving.

 

Oriental pasta-sauce for cottage cheese sandwiches

Curd - 2 tablespoons, honey - 1 tsp, hummus - 1 tablespoons, linseed oil - 1 tsp, salt.

All ingredients mix then education creamy-shaped paste.

Can be used as a sauce for vegetables and meat dishes or as a paste for sandwiches.

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Green Bean and Hazelnut Salad

Green beans - 350 g, red onions - 150 g, hazelnuts - 30 g, grainy mustard - 2 tsp, balsamic vinegar - 1,5 tsp, linseed oil - 1 tsp, hazelnut oil - 1 tsp, sea salt.

Preheat oven to 160 degrees. Put the nuts on a baking sheet and fry until the golden middle, about 15 – 20 minutes. You can check by breaking the nut. Cool slightly and chop into small pieces with a knife.

Bring salted water to a boil in a large saucepan. Put the beans cut into small pieces diagonally and cook about 4 – 6 for about 5 minutes until soft. Drain and quickly shift to ice or rinse under cold water. Dry it.

In a bowl, mix the mustard, vinegar and salt. Then add linseed and hazelnut oil. Beat lightly and add the beans, nuts and finely chopped onions. Mix well, salt and pepper.

Salad with soft cheese and walnuts

Arugula - 200 g, pears - 50-70 g, grapes - 50 g, Philadelphia cheese or tofu - 50 g, walnuts - 40 g, sesame - 1 tsp, linseed oil - 2 tsp

Arugula put on a plate, sprinkle with linseed oil and balsamic cream vinegar (dark). Top with grapes cut in half (take large) and pear slices (cut into 6 parts along the core, removing the seeds).

Philadelphia cheese (or any other sort of soft curd cheese) to form a spoon in circles and put on a plate.

Sprinkle with walnuts and sesame. Season with salad oil.

If you have a need for weight loss, it is better to contact a specialist who adjusts your diet in accordance with your physiological characteristics (weight, age, height, disease) and taste preferences.

Changing the diet and proper cooking - these are the first steps to your well-being.

Love yourself, start eating right - and you can maintain your beauty and health for many years!

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