Food not only has the function of starvation but also has the function of health care. Different foods have different health effects. Chinese medicine diet balance, the following 10 kinds of food you may eat more, you can protect your health, less sick.
1. Berry fruit
According to the US Department of agriculture, blueberries are the highest antioxidants, followed by blackberries and strawberries in second place. The color of berries is two, dairy products.
Dairy products are not only good foods that provide calcium, but also contain large amounts of protein, vitamins (including vitamin D) and minerals. These elements are the key elements in the fight against osteoporosis. The US nutrition directive recommends that you consume 3 portions of low-fat dairy products every day. At the same time, it is recommended that daily weight bearing exercises be done to strengthen the bones.
Three. Lipid fish
Fish contain a large amount of Omega-3 fatty acids. These fish include salmon, tuna. This fatty acid can fight diseases, help reduce blood fat, and prevent blood coagulation associated with heart disease.
Four, vegetable food
Vegetables are also the best food for disease resistance. These vegetables include spinach, kale, cabbage and lettuce. They contain a lot of 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 developing type 2 diabetes.
Five, whole grain foods
Whole grains include the nutrients that are refined from refined cereals. These ingredients contain elements such as folic acid, selenium and vitamin B, which are beneficial to heart health. These elements can also control your weight and reduce the risk of diabetes. The fiber content makes you feel hungry at the time between meals, and it also promotes your digestion.
Eat at least three portions of whole cereal every day: whole wheat; barley; rye; millet; Chenopodium album; 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, the specific intake depends on your gender and age.
Six, sweet potato
If you want to improve your diet, you should add sweet potatoes to your diet. This sweet food contains a lot of antioxidants, phytochemicals, including beta carotene; vitamin C and E; folic acid; calcium; copper; iron; and potassium. The fiber in sweet potato promotes the health of the digestive tract. Antioxidants play a role in the prevention of heart disease and cancer.
The natural sweetness of sweet potatoes makes instant sweet potatoes still delicious without adding any seasoning.
Seven, tomatoes
The red tomatoes are full of scent and lycopene - an antioxidant that can help prevent certain cancers. Tomatoes also provide rich vitamin A and C, potassium and phytochemicals. It's good to eat tomatoes at every meal. You can eat raw food, cooked food, sliced food and so on. You can use it as a snack. Spinach and cheese and tomatoes can make a delicious dish.
Eight. Beans
This kind of food is very nutritious, they contain a lot of phytochemicals; no fat, high quality protein; folic acid; fiber; iron, magnesium and a small amount of calcium.Legumes are good food for protein, and they are also the best choice for low calorie vegetarian dishes.
Regularly eat some beans and make a good diet plan to help you reduce the possibility of certain cancers, reduce the levels of cholesterol and triglycerides in your blood, and stabilize your blood sugar. From beans, you usually don't get a lot of calories, so beans can play a big role in helping you control your weight.
Nine, nuts
We all know nuts contain a lot of fat. But nuts are a healthy food. Nuts are also a good choice if you want to get lots of protein, fiber, selenium, vitamin E and vitamin A.
A small number of nuts can increase energy and overcome hunger, and help dieters to eat normally. Of course, nuts contain a lot of calories, and you can't help eating too much nuts when you are careless.
Ten, eggs
The results showed that saturated fat (very low in eggs) played a more important role in raising cholesterol in our blood than cholesterol.
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