Ten healthy foods, maintaining health, are essential!
When you know why healthy foods are healthy, choose to eat as much as you can.
From the auspicious blessing of “every year (fish)”, to the delicious Delicious and unique, from ancient times to the present, fish has always been one of the most respected foods. Modern nutrition also defines the nutritional value of fish: high-quality protein that is highly bio-valued and easily digested and absorbed, fatty acids that are good for cardiovascular health, and abundant macro and micro-elements required by the human body, as well as cholesterol content. But lower, and so on. These make fish foods play an important role in maintaining human health, especially heart health.
includes green cauliflower (broccoli), etc. It not only tastes delicious, tastes good, but its nutritional value is many times higher than other vegetables. It is the top grade in vegetables.
The most important thing is that brown orchids have been found to contain large amounts of antioxidants that are beneficial for aging, cancer prevention, and various oxidative damages, including prevention of cardiovascular disease; The protein content is 4%, the content of carotene is 3 times that of spinach, and the content of vitamin B2 and vitamin C is also extremely rich.
Yogurt contains up to 20 nutrients, especially calcium. The absorption rate is comparable to that of fresh milk; yogurt contains sufficient lactic acid bacteria and has suitable acidity. Constant yoghurt can effectively inhibit the production of harmful bacteria and improve immunity, thus preventing diarrhea and shortening the duration of chronic diarrhea. Time to reduce the incidence of acute diarrhea.
Many people who are unable to drink (or can only drink a small amount of milk) due to lactase deficiency can drink yogurt because most of the lactose is destroyed during processing. Can greatly improve people’s tolerance to it.
Analysis of mushroom foods found that the main ingredients are polysaccharides, such as mushroom polysaccharides in mushroom, mushroom and mushroom in mushroom, etc. Modern medicine has found that these substances have strong anti-oxidation and anti-cancer effects; In addition to polysaccharides, edible mushrooms have more protein, vitamin C, vitamin B1, vitamin B2, etc., which can enhance body immunity. Force to reduce the risk of tumor formation.
Beans are another second only to meat, eggs, and milk. A food rich in high-quality protein with a low cholesterol content. Nutrients in beans help prevent cardiovascular disease. At the same time, soybeans and their products have a unique charm to prevent cancer of the digestive tract.
Soybean is rich in trace elements such as molybdenum and selenium, which can reduce the damage of nitrosamines on cellular genetic material, repair damaged tissues, and significantly inhibit the occurrence of esophageal cancer. development of. In addition, animal studies suggest that phytosterols, soy saponins, and inositol hexaphosphate contained in soy may also inhibit the risk of colon and rectal cancer.
The lycopene contained in tomato is an effective antioxidant Inhibits certain carcinogenic oxygen free radicals. Studies have shown that long-term consumption of tomatoes can help reduce the risk of prostate cancer in men.
Onions are rich in protein, sugar, vitamins and calcium, phosphorus, iron, selenium, etc. Trace elements, almost free of fat. Onion is the only plant known to have prostaglandin A. This substance is a strong vasodilator that relaxes blood vessels, lowers blood viscosity, enhances coronary blood flow, reduces vascular pressure, and lowers blood pressure and prevents coronary heart disease.
Onion contains a large amount of plant fungicides, has a strong bactericidal ability, against Staphylococcus aureus, Streptococcus, Diphtheria, Shigella, Mycobacterium tuberculosis, Escherichia coli and other pathogens Both have killing and inhibition. The trace element selenium contained in onion is a strong antioxidant and has a certain anti-aging effect.
Olive oil is recognized as a “green health cooking oil”. Olive oil has a monounsaturated fatty acid content of more than 80%. It also contains squalene, sitosterol, vitamin A and vitamin E which are beneficial to cardiovascular health. In the Mediterranean region where olive oil is the main edible oil, the incidence of cardiovascular disease is much lower than in other European countries.
Sweet potato contains sugar, fat, protein, inorganic salts, carotene, thiamine Various nutrients such as riboflavin, niacin, ascorbic acid and essential amino acids, the content of carotene and ascorbic acid exceeds that of carrots and certain fruits.
Sweet potato is a physiological alkaline food that neutralizes excessive acid produced by eating meat and eggs in the body, so that the body maintains acid-base balance, and because it is rich in vitamins, it can keep the stool smooth. It is very effective in preventing constipation.
The sweet potato contains estrogen-like chemicals that keep the skin delicate. Sweet potato also contains active ingredients such as mucin, which can prevent fatigue, promote cholesterol excretion, and reduce cardiovascular lipid deposition and subcutaneous fat accumulation.
Kiwifruit is rich in vitamin C, contains 100 to 400 mg of vitamin C per 100 g of fresh fruit, which is 5 to be higher than citrus. 10 times, 20 to 30 times higher than apples and pears, so it has the reputation of “vitamin C fruit”. The fruit also contains 17 kinds of amino acids and a variety of mineral elements such as fruit acid, tannic acid, citric acid and calcium, phosphorus, potassium and iron. It is a unique nutritious fruit.
The pectin of kiwifruit has a certain detoxification effect on aluminum, mercury or other toxic occupational diseases, and has certain auxiliary therapeutic effects on radiation injury.
Clinical Nutrition Department, Peking Union Medical College Hospital
Professor Yu Kang