15 kinds of food, so that women 10 years younger.

<P> 1. Milk </ P> <P> drink 240 milliliters of skim or low-fat milk, which can absorb up to 300 milligrams of calcium. .Calcium to build strong bones and teeth, calcium-rich diet can reduce high blood pressure, breast cancer, colon cancer and other chances, but also relieve premenstrual syndrome. .In addition to calcium, milk is also rich in protein, vitamins a, d, vitamin b12, riboflavin and nicotinic acid. .</ P> <P> drinking milk can pass health messages: A recent study shows that drinking milk if the mother and daughter will follow follow, and less soda and other sugary drinks. .Are lactose intolerant mother, a small number of methods available, with meals of milk, increase the activity of lactase in vivo, or to drink low-lactose milk. .</ P> <P> 2. Broccoli </ P> <P> rich in vitamins a, c, minerals, potassium, calcium, selenium, β-carotene and fiber, low in calories. .Eat can increase endurance and reduce the risk of cardiovascular disease and several cancers. .</ P> <P> 3. Banana </ P> <P> Although there are about 120 cards a banana, but it is vitamin b6, c, and a good source of fiber, rich in potassium also helps to regulate blood pressure. .Bananas contain alkaloids (alkaloid) can boost morale, it is suitable as a snack, added heat. .In addition to direct food can also be mixed in juice, or added to breakfast cereals in the. .</ P> <P> 4. Orange juice </ P> <P> drink a glass of fresh orange juice to connect to more than the recommended daily amount of intake of vitamin c. .Vitamin c is an important antioxidant that can eliminate free radicals, strengthen the immune system, which will help iron absorption. .Orange juice is also rich in potassium and folic acid, folic acid is important for women of childbearing age can prevent birth defects and cancer. .</ P> <P> 5. Green salad </ P> <P> the easiest way to a variety of vegetables to eat and provide plenty of vitamins, minerals and fiber. .Can be mixed with several kinds of green vegetables (such as vitamin a, folic acid, lettuce and spinach, lettuce and more fiber), along with tomatoes, carrots, cucumber. .Study pointed out that at least three vegetables a day can reduce the risk of cancer, the chances of cardiovascular disease and diabetes, and also help to maintain healthy skin, but remember that high-calorie salad dressings do not add too much. .</ P> <P> 6. Peanut butter </ P> <P> nuts in the peanut, rich in protein, fiber, zinc and vitamin e, is also a vitamin b1, nicotinic acid, a good source of folic acid, which contains .monounsaturated fatty acids, can increase good cholesterol in the blood (hdl), lower bad cholesterol (ldl), cardiovascular protection. .Busy, with peanut butter with a cup of whole wheat bread, skim milk, is a convenient and nutritious meal. .</ P> <P> 7. Sweet potato </ P> <P> sweet potatoes are rich in potassium, fiber, vitamin c, there are important antioxidants β-carotene, good skin health. .With sweet potato instead of rice, can increase fiber intake. .</ P> <P> 8. Salmon </ P> <P> deep-sea fish in the omega-3 fatty acids, can reduce bad cholesterol in the blood, cardiovascular protection, once or twice a week to eat salmon, can prevent heart disease, .nourish the immune system. .omega-3 fatty acids can also increase the stability of prostaglandins, helps to smooth the mood. .Finnish research indicates that more than once a week to eat fish at least one, a lower probability of suffering from depression. .If you are pregnant or breast-feeding, fatty acids, salmon can also help in the fetal brain and nervous system development. .</ P> <P> 9. The whole cereal breakfast </ P> <P> bowl to contain a variety of vitamins, minerals and dietary fiber, but also provide sufficient heat. .With milk, you can reinforce the protein and calcium, is a very good breakfast combination, but also can be used as snacks or supper, it is often a partial eclipse or no time for good eating mothers supplement their diets. .</ P> <P> 10. Lean red meat </ P> <P> mothers of childbearing age should pay special attention to iron intake, especially in the birth of a child within two years, easy iron deficiency, may lead to anemia. .Heme iron in red meat to the state exists, the body's absorption rate is higher. .The best choice for less saturated fat around the waist and the location, no more than a day (about 55 grams), the equivalent of a palm. .</ P> <P> 11. Yoghurt </ P> <P> eat a cup of 240 ml of yogurt, the absorption of calcium recommended daily amount of about one-third of low-fat or nonfat yogurt or protein and potassium .a good source. .The best choice for flavor, and seasonings usually contain too much sugar yogurt. .Note yogurt label on the box to determine the "viable" or "bacteria", these beneficial intestinal bacteria, promote digestion and absorption; strengthen the immune system, fight the bad bacteria. .</ P> <P> study found that daily consumption of two glasses (a glass of 240 ml) of viable yogurt people less likely to catch colds by 25%, hay fever and allergy symptoms are much less. .The regular consumption of yogurt containing Lactobacillus acidophilus, can reduce the chances of vaginal candida infection. .</ P> <P> 12. Egg </ P> <P> for mothers of dedicated, eggs provide protein, is not only good quality, and easy to use by the body, growth and repair of muscle tissue is very important. .Eggs are also a good source of vitamin d to help absorb calcium. .High cholesterol egg yolk, for healthy people, the day an egg is not excessive, if you need to control cholesterol, the doctor suggested, then do not eat more than 2 per week to 4 egg yolks. .</ P> <P> 13. Vegetable soup </ P> <P> an intake of many minerals, vitamins and fiber, and because most of water, lower the heat, the use of vegetable flavor, but also can reduce the salt, .MSG. .Carrots, potatoes, onions, cabbage dishes are very suitable material. .</ P> <P> 14. Tomato sauce </ P> <P> tomato lycopene in antioxidant has been shown to reduce arterial blockage and reduce the chance of developing cardiovascular disease, and cooked into a tomato after a heated .After the sauce, can enhance the antioxidant effect of lycopene. .Most canned tomato sauce also contains vitamins a, c and fiber. .</ P>.