Health Guide: These vegetables are essential for health preservation in autumn, and have a miraculous effect on enhancing resistance. -The nutrition of lettuce leaves is much higher than that of lettuce stems. People who love coughing in autumn can eat lettuce leaves to relieve cough. Pay attention to balanced nutrition when changing seasons, especially eat more vegetables rich in vitamins and cellulose, which plays an important role in preventing diseases and enhancing resistance. The principle of autumn diet is to give priority to sweetness, that is, eat more foods that clear the liver and eat less acidic foods. There are many kinds of foods that can nourish liver function, such as bean sprouts, spinach, carrots, cauliflower, celery and so on. And there are many ways to eat. Chlorophyll in bean sprouts can prevent and treat rectal cancer, and water-rich aspartic acid can greatly reduce the accumulation of lactic acid, thus helping to eliminate fatigue. Traditional Chinese medicine believes that carrots in sweet spinach with bean sprouts are cool and have the functions of clearing away heat and toxic materials, diuresis and laxative. The content of bupropion in spinach is much higher than other vegetables. Ascorbic acid is lower than that in pepper, but higher than that in tomato. Vitamin K with hemostatic effect in spinach is the highest in leafy vegetables. Rich in riboflavin, it can also prevent oral ulcer, cheilitis, glossitis and dermatitis. Stewed carrots are the best, and fried carrots are the best. Stews can keep carotene above 93%, fried products can also keep carotene above 80%, while raw food and cold salad can only absorb 10%. Cauliflower is rich in vitamins, especially vitamin C, which is 3-4 times higher than common Chinese cabbage and soybean sprouts and 2 times higher than citrus. Chinese medicine has always said that colored white enters the lungs. Autumn is the season with frequent respiratory infections, and cabbage flowers are undoubtedly timely health-care vegetables. Lettuce lettuce has a high iodine content, which will have a favorable impact on the basic metabolism and physical development of the human body. The nutrition of lettuce leaves is much higher than that of lettuce stems. People who love coughing in autumn can eat lettuce leaves to relieve cough. Ten kinds of food enhance resistance. 1. Blueberries According to the research of USDA, blueberries are the fruits with the highest antioxidant content, followed by cranberries, blackberries and strawberries. The color of berries comes from anthocyanins, and antioxidants can neutralize free radicals. This free radical can lead to chronic diseases, such as cancer and heart disease. Berries, especially cranberries, can also prevent urinary tract infections. 2. Dairy products Dairy products are not only good foods to provide calcium, but also contain a lot of protein, vitamins (including vitamin D) and minerals. Try other foods containing calcium, including vegetables, kale, broccoli, etc. , as well as bean products, juices and grains with high calcium content. "Dairy products are not only the best snacks for diabetics, but also the best snacks for anyone else. Because dairy products can keep your blood sugar level. " Thirdly, fatty fish contains a lot of omega-3 fatty acids. These fish include salmon and tuna. This fatty acid can fight diseases, help reduce the fat content in blood, and prevent blood coagulation related to heart disease. It is recommended to eat fish at least twice a week, and the amount of fish eaten each time should not be less than two (especially fatty fish). "Eating fish can reduce the possibility of cardiovascular disease. Another advantage of eating salmon and tuna is that you will get less saturated fat from high-fat foods. Fourth, vegetables are the best disease-resistant foods. These vegetables include spinach, cabbage, Chinese cabbage and lettuce. They all contain a lot of vitamins, minerals, β-carotene, vitamin C, folic acid, iron, magnesium, carotenoids, phytochemicals and antioxidants. A study by Harvard University found that eating foods rich in magnesium, such as spinach, can reduce the possibility of developing type 2 diabetes. In the morning, grandma usually urges us to eat some porridge, but does she know that the soluble fiber in the grain can lower the cholesterol level in the blood? Whole grains include nutrients extracted from refined grains. These ingredients contain folic acid, selenium, vitamin B and other elements beneficial to heart health. These elements can also control your weight and reduce the risk of diabetes. The fiber content in it makes you feel less hungry between meals and promotes digestion. Eat at least three servings of whole grains every day: whole wheat; Barley; Rye; Xiaomi; Chenopodium album; Brown rice; Bread, bread and cereal. The recommended daily intake of fiber is 2 1-38g. Of course, the specific intake 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 β-carotene; Vitamins c and e; Folic acid; Calcium; Copper; Iron; And potassium. The fiber in sweet potato promotes the health of digestive tract, and the antioxidants play a role in preventing heart disease and cancer. In summer, these red tomatoes are full of fragrance and lycopene, which is an antioxidant and can help prevent some cancers. At the same time, tomatoes also provide rich vitamins A and C, potassium and phytochemicals. It is good to eat some tomatoes at every meal. Eat raw, cooked, sliced, etc. You can eat it as a snack. Mix spinach, cheese and tomatoes to make a delicious dish. 8. Foods such as beans are very nutritious and contain a lot of phytochemicals; Fat-free, high quality protein; Folic acid; Fiber; Iron; Magnesium and a small amount of calcium. Beans get good food from protein and are the best choice for low-calorie vegetarians. Nine, nuts We all know that nuts contain a lot of fat. But nuts are very healthy food. Whether it is monounsaturated or polyunsaturated, it can help lower cholesterol levels and prevent heart disease. Nuts are also a good choice, and you can get a lot of protein, fiber, selenium, vitamin E and vitamin A. X. The results of egg research show that saturated fat (the content in eggs is very low) plays a greater role in improving our blood than cholesterol. Eggs are high in protein, cheap and good in quality, and also contain carotenoids, lutein and choline. In fact, eggs are a good source of choline, which is an essential nutrient-especially for pregnant women. Studies have shown that some ingredients provided by eggs can promote eye health and help prevent age-related macular degeneration and blindness. Healthy diet: No matter how expensive the health care product is, garlic contains a group of compounds containing "sulfur", which is also commonly known as "allicin". Allicin can induce human lymphocyte activity, and with the increase of allicin concentration, the frequency of lymphocyte activity also increases, indicating that garlic can enhance human immunity. Experiments show that garlic can improve the cellular immune function, humoral immune function and nonspecific immune function of the body at the same time, help people build a natural health protection barrier, protect the human body from viruses, bacteria, pollutants and diseases, remove the products of human metabolism, repair the damaged tissues of other systems, and achieve the purpose of preventing various diseases. Allicin in garlic can increase good cholesterol high density lipoprotein (HDL), decrease bad cholesterol low density lipoprotein (LDL) and decrease triglyceride. Studies have shown that after taking garlic, the blood pressure, low density lipoprotein (LDL) and fibrin of patients with hyperlipidemia all decrease, and the blood viscosity decreases, which reduces the risk of coagulation. Studies have also confirmed that garlic can reduce the mortality rate of patients with heart disease. Study in Tago Medical College, India: 432 heart attack survivors were followed up for three years. Half of them drank 6~ 10 slices of garlic juice every day, and the other half only drank garlic-flavored placebo. Results Compared with the latter, the recurrence rate of heart disease in the former was 32% lower and the mortality rate was 45% lower. During World War II, because antibiotics were not popular, people disinfected garlic on the battlefield to prevent skin necrosis. This is because allicin has a strong bactericidal effect. After entering the human body, it can react with cystine of bacteria to produce crystal precipitation, which destroys SH groups in thioamino organisms necessary for bacteria, making bacteria metabolize disorder and unable to reproduce and grow. Garlic contains dozens of beneficial components, including: 33 kinds of sulfides, 17 kinds of amino acids, as well as germanium, calcium, iron, potassium, magnesium, selenium, zinc, and vitamins A, B 1 and C, which are indispensable nutrients for human body. According to the data of National Cancer Center (CNI), garlic ranks first among plants with anticancer potential in the world. The National Cancer Center of the United States is studying the anti-cancer properties of garlic and found that it has obvious therapeutic effects on colon cancer and gastric cancer. This is because garlic is a nitrosamine blocker, which can inhibit the formation of nitrosamines. Long-term consumption of garlic or garlic products can greatly reduce the risk of gastric cancer. According to the research of Beijing Cancer Institute, people who eat more garlic and onion plants greatly reduce the risk of gastric cancer. Garlic is rich in nutrients, especially functional components such as superoxide dismutase (SOD) and selenoprotein, which have unique biological activities. These substances have important medical and edible values.