What kind of food can keep you healthy and healthy? Food not only has the function of relieving hunger, but also has the function of health care. Different foods have different health care effects. Traditional Chinese medicine diet stress balance, the following 10 kinds of food you might as well eat more, can protect your health, less sick.
Summer and autumn transition season, the body's immunity decline, many people will have a cold, allergies and other phenomena, in the diet might as well eat more of the following food to improve immunity, safely spend the autumn.
1、 Berry fruit
According to the U.S. Department of agriculture, blueberries have the highest antioxidant content, followed by cranberries, blackberries and strawberries. Berry color comes from anthocyanin pigments, antioxidants can neutralize free radicals. This free radical can cause chronic diseases, such as cancer, heart disease and so on. Raspberries, especially cranberries, can also prevent catheter infections.
2、 Dairy products
Dairy products not only provide good food for calcium, but also contain a lot of protein, vitamins (including vitamin D) and minerals. These elements are the key elements in the fight against osteoporosis. The U.S. government nutrition directive recommends that you take three portions of low-fat dairy products a day. It also recommends that you do weight-bearing exercise every day to strengthen your bones.
3、 Lipid fish
Fish is rich in omega-3 fatty acids. These fish include salmon, tuna. These fatty acids fight disease, help reduce the amount of fat in the blood, and prevent blood clotting associated with heart disease.
4、 Vegetable food
Among the anti disease foods, vegetables are also the best. These vegetables include spinach, kale, cabbage and lettuce. They are rich in vitamins, minerals, & beta; - carotene, vitamin C, folic acid, iron, magnesium, carotenoids, phytochemicals, antioxidants. A Harvard study found that eating foods high in magnesium, such as spinach, can reduce the risk of type 2 diabetes.
5、 Whole grains
Whole grains include those nutrients refined from refined grains. These ingredients contain folic acid, selenium, vitamin B and other heart healthy elements. These elements can also control your weight and reduce your risk of diabetes. The fiber content makes you feel not hungry between meals, but also promotes your digestion.
Eat at least three whole grains a day: whole wheat; barley; rye; millet; quinoa; brown rice; wild rice and whole wheat; pasta, bread, bread and cereals. According to the American Dietetic Association, the recommended daily intake of fiber is 21-38 grams. Of course, it depends on your gender and age.
6、 Sweet potato
If you want to improve your diet, you should add sweet potato to your diet. This sweet food contains a lot of antioxidants and phytochemicals, including & beta; - carotene; vitamins C and E; folic acid; calcium; copper; iron; and potassium. The fiber in sweet potatoes promotes the health of the digestive tract, and the antioxidants play a role in preventing heart disease and cancer.
The natural sweetness of sweet potato makes it delicious without any seasoning.
7、 Tomatoes
Red through tomatoes are filled with fragrance and lycopene - an antioxidant that can help prevent certain cancers. Tomatoes are also rich in vitamins A and C, potassium, and phytochemicals. It's good to have tomatoes for every meal. Raw, cooked, sliced and so on are OK, you can take it as a snack. Spinach and cheese and tomatoes together can make a delicious dish.
8、 Beans
This kind of food is very nutritious, they contain a lot of phytochemicals; fat free, high-quality protein; folic acid; fiber; iron; magnesium and a small amount of calcium. Beans are a good source of protein, but also the best choice for low calorie vegetarians.
Eat beans regularly and plan your diet to help you reduce your risk of certain cancers, lower your blood cholesterol and triglycerides, and stabilize your blood sugar. From beans, you generally don't get a lot of calories, so beans can play a big role in helping you control your weight.
9、 Nuts
We all know that nuts contain a lot of fat. But nuts are a very healthy food. Both monounsaturated and polyunsaturated can help lower cholesterol levels and help prevent heart disease. Nuts are also a good choice for large amounts of protein, fiber, selenium, vitamin E and vitamin A.
A small number of nuts can increase energy and overcome hunger, which can help dieters to eat normally. Of course, nuts contain a lot of calories, and you can't help eating too many nuts when you're not careful.
10、 Eggs
It turns out that saturated fat, which is low in eggs, plays a bigger role in raising cholesterol in our blood than cholesterol.
After reading the above content, we should have some understanding of which foods make you healthy and energetic, and which foods make you healthy and energetic. Today we will introduce here. More topics about diet and nutrition will be introduced in the following articles. Welcome to check. Wish you a happy life!