1, healthy vegetables for men in autumn
1, Chinese cabbage
The minerals contained in Chinese cabbage can promote bone development, accelerate human metabolism, enhance the hematopoietic function of the body, moisten the stomach, relieve constipation, accelerate detoxification and benefit bone health. According to the determination, Chinese cabbage is the most abundant vegetable in minerals and vitamins. Chinese cabbage contains twice as much calcium, more than three times as much vitamin C, 74 times as much carotene and slightly less sugar and carbohydrate than Chinese cabbage.
It should be pointed out that Chinese cabbage cannot be eaten raw like Chinese cabbage. When cooking with Chinese cabbage, the frying and cooking time should not be too long to avoid nutrient loss. People with spleen and stomach deficiency and loose stools should not eat more Chinese cabbage.
Recommended recipe: Chinese cabbage beef mushroom soup
Ingredients: 200g of Chinese cabbage, 30g of dried mushrooms, 300g of beef, 20g of jujube, appropriate amount of ginger and onion, 0/0g of yellow wine120g of clear water1200g, 5g of salt and 3g of pepper.
Practice: Wash the dried mushrooms and soak them in clear water for later use. Cook beef and ginger slices together in cold water and take them out for later use. Then, add the soaked mushrooms, ginger and shallots to the de-bled beef, then add water and cook on the fire. After boiling, add yellow wine, add jujube and simmer for 30 minutes. Then add the Chinese cabbage and boil it. Finally, simmer for about 5 minutes, and season with salt and pepper.
Step 2: potatoes
Autumn is the season when a large number of root vegetables are on the market. Here we recommend the latest potatoes, which are smooth and white in appearance and very attractive. Some surveys show that this simplest food has many fans, especially teenagers. Potatoes are rich in vitamin A, vitamin C and various minerals. There is a longevity village in Bulgaria, where people take potatoes as their staple food. Potatoes are non-toxic, invigorating the spleen and stomach, benefiting qi and harmonizing the middle. In addition, eating more root vegetables in autumn can also help prevent colds, and it is also good for people with indigestion and bad stomach. It is a high-quality food for patients with stomach diseases and heart diseases.
Although potato has a high starch content, it is similar to yam. You won't get fat even if you eat too much. The taste is crisp or powdery, suitable for frying, stewing, burning and frying, and easy to be digested and absorbed by human body. Therefore, it is considered as the "second bread" in Europe and America, and the United Nations Food and Agriculture Organization officially designated 2008 as the "Year of the Potato", also known as the "future food" of the earth.
Recommended recipe: stewed duck with potatoes
Ingredients: half a duck, 2 medium-sized potatoes, a little shredded or sliced ginger, 1 green pepper.
Practice: Chop the ducks, peel and cut the potatoes, shred the ginger and shred the green peppers for later use; Put a little oil in the hot pot, pour in the duck pieces after the oil temperature rises, stir-fry until the duck meat shrinks and discolors, pour in a little white wine, add salt and a little soy sauce, stir-fry evenly, and put on a plate for later use; Reheat the pot, use the remaining oil of the fried duck, pour in the potato pieces, fry until golden and fragrant, and put them on another plate for later use; Thirdly, stir-fry shredded ginger, then put duck meat and potatoes into the pot, add soup or water, cover the pot and stew for 10 minute; When the soup is half dry, add green pepper and season with salt, a little sugar, soy sauce and pepper. Stir-fry gently with a spatula until the soup is thick, then turn off the heat.
3. Sweet potato
Sweet potato is rich in essential nutrients such as starch, vitamins and cellulose, as well as mineral elements such as magnesium, phosphorus and calcium and linoleic acid. These substances can maintain the elasticity of blood vessels and are very effective in preventing and treating habitual constipation in the elderly. In addition, sweet potato is an ideal diet food, because it is rich in cellulose and pectin, which can prevent sugar from transforming into fat.
It should be noted that because sweet potatoes should not be eaten too much at a time, the way to eat sweet potatoes is also very particular. First of all, raw sweet potato is not delicious, because the cell membrane of starch in raw sweet potato is not destroyed by high temperature and is difficult to digest in human body. Secondly, sweet potatoes should not be eaten alone. You can mix rice noodles with sweet potatoes to control the consumption at one time. Third, when eating sweet potatoes, mix some pickles and salty soup as neutralization. In addition, raw sweet potatoes can be soaked in a small amount of alum solution and iodized salt water, and then processed into various cooked foods.
Recommended recipe: sweet potato sesame thick soup
Ingredients: sweet potato, onion (sliced), stock, milk, butter, salt, pepper and black sesame.
Practice: Peel the sweet potato, cut it into 3cm strips and put it in water. Put the butter in the pot, put down the onion and fry until soft, and add the sweet potato and fry until translucent. Add stock, and cook with low-medium heat. When the sweet potato becomes soft, take out a small part for decoration, mash the rest in a container, and add milk, salt and pepper. Pour the mashed food into a vessel, and then add sweet potatoes and black sesame seeds for decoration.
4, taro
At present, taro is ripe. Taro is rich in nutrients such as protein, and the tuber contains 70% starch, so it is particularly soft. The agricultural proverb says that "sweet potato and taro are the food for half a year", and taro is regarded as "the heaviest vegetable in the farm". Eating taro in autumn has the effects of moistening the lungs, detoxifying and losing weight. The weather is getting drier and drier in autumn. As the weather gets colder, people's appetite is getting bigger and bigger. Usually obese people can eat more taro. Because the dietary fiber in taro can make people feel full, thus reducing food intake.
But raw taro is slightly poisonous, so it must be cooked when eating. The mucus in raw taro itches when it touches the throat, but cooked taro doesn't. When peeling raw taro skin by hand, the mucus will also irritate the skin of the hand, which can be relieved after roasting, and can also be wiped with ginger juice, which also has the effect of relieving itching.
Recommended recipe: braised beef brisket with taro
Ingredients: 1 taro, brisket, star anise, pepper, onion, ginger, cooking wine, soy sauce and edible oil.
Practice: Wash and cut the beef brisket into pieces, chop the onion and ginger, put the beef brisket in a bowl and marinate it with cooking wine and onion and ginger 10 minute; Wash taro, peel it and cut it into small pieces two centimeters long; Blanch the brisket with cold water, skim off the floating foam, then remove it and wash the blood foam with warm water for later use; Put oil in the pot, stir-fry the brisket a little, add onion, ginger slices and anise pepper, add soy sauce to color, add appropriate amount of boiling water, and simmer on low heat after the fire is boiled; When the brisket is ripe, stew the taro pieces together until the taro pieces are cooked and soft, adjust the taste and take out the pot.
5. Broccoli
Cauliflower has the functions of invigorating spleen, nourishing stomach, clearing away lung-heat, moistening throat, clearing away heat and toxic materials, and is suitable for people with spleen deficiency, stomach heat, halitosis, autumn dryness and thirst. Cauliflower contains a variety of vitamins, cellulose, carotene and trace element selenium, which is beneficial to cancer prevention. Broccoli contains more vitamin C, and protein and carotene can improve cellular immune function. Foreign studies have also found that cauliflower contains a variety of indole derivatives, which can reduce estrogen levels and prevent breast cancer.
American nutritionists call on people to eat more broccoli in autumn, because the stem of broccoli has the highest nutritional content at this time. The ride learned that broccoli has the reputation of "excellent doctor" and "poor doctor", because eating broccoli often has the effects of clearing the throat, moistening the lungs, and relieving cough. Long-term consumption can also reduce the incidence of breast cancer, rectal cancer, gastric cancer and other cancers.
Recommended recipe: Stewed mushrooms with broccoli.
Ingredients: broccoli, white mushrooms, mushrooms (mushroom food), carrots, salt, mushroom essence, oyster sauce, sugar, starch, chicken juice.
Practice: cut broccoli into small flowers, slice white mushrooms and mushrooms, and dice carrots for later use. Put proper amount of oyster sauce and Taitai Le chicken juice into the pot, add all the raw materials and simmer for 5 minutes, add salt, Taitai Le mushroom essence and white sugar to taste, and then thicken with starch.
6. Chinese yam
As one of the white foods, Chinese herbal medicine is called Dioscorea opposita, Dioscorea opposita and Dioscorea opposita. Because of its rich nutrition, it has been regarded as a good tonic with good quality and low price since ancient times. In particular, yam contains saponin and mucus, which has the functions of lubricating and moistening dryness, so it can benefit lung qi, nourish lung yin, benefit lung and relieve cough. Moreover, yam contains mucin, which has the function of lowering blood sugar, can be used to treat diabetes, and is a good diet for diabetics. Iron stick yam is the best for strengthening the spleen and nourishing the stomach.
In addition, yam can not only fill the valley, but also be a good vegetable and tonic medicine. Among all kinds of taro, yam is the only one that can be eaten raw. Yam can be steamed, fried, boiled, fried, burned, slipped and pulled.
Recommended recipe: yam and red bean soup
Raw materials: yam, adzuki bean 100g, 50g sugar, appropriate amount of osmanthus fragrans and appropriate amount of starch.
Practice: peeled yam, washed, cooked and diced; Wash adzuki beans and soak them in clear water for 30 minutes; Put the pot on the fire, add the red beans and the best water to boil. After the adzuki bean is boiled, add the cooked yam, add sugar, thicken the starch and sprinkle a little osmanthus.
7. Lotus root
"Lotus is a treasure, and Hà Thu is the most nourishing." Professor Chen Yi said that fresh lotus roots are on the market in autumn. Eating lotus root at this time can nourish yin and clear away heat, clear the heart and soothe the nerves. Fresh lotus root has obvious effects of appetizing, clearing away heat, nourishing blood and benefiting qi, and can enhance human immunity.
There are many practices of lotus root, which are eaten raw and cold, sweet and cool in the lungs; Steamed with glutinous rice, honey and red dates, it is tender and transparent, soft and moist, and it is a delicious autumn dish; And is rich in nutrition, and is suitable for nourishing and preserving health for people with spleen and stomach weakness.
Recommended recipe: mung bean inlaid with lotus root
Ingredients: 60 grams of mung bean, 60 grams of glutinous rice, 2 knots of lotus root, and appropriate amount of rock sugar.
Practice: Wash mung beans and glutinous rice, soak them in clear water 1 hour, and peel lotus roots and wash them. Cut off a part of one end of the lotus root, about 2cm, put mung beans and glutinous rice into the hole of the lotus root and press it tightly with chopsticks. The lotus root hole is filled and compacted. The cut part is also stuffed with mung beans and glutinous rice. Cover the cut part and fix it with a toothpick. Put the lotus root in a pressure cooker, add water to submerge the lotus root, and add rock sugar. After boiling for an hour, take it out. When it is not hot, cut it into thin slices and set it on the plate.
2. Men's healthy exercise in autumn
1, riding a bike
Autumn is very suitable for traveling, and it is also a good season for cycling, especially if you want to lose weight. Cycling over mountains and mountains, combined with speed and speed, can consume more calories. Try to lose weight quickly by cycling.
It is definitely better to ride a bike outdoors, and the venue is open and free. There can also be various roads, uphill and curved roads, all of which are exercise methods during riding. Cycling outdoors can not only exercise, but also enjoy the scenery. How nice!
2. badminton
Badminton is also a good exercise to lose weight, which can keep your body from rebounding. Compared with outdoor sports, this kind of indoor sports makes people feel comfortable, but don't underestimate its sports effect. According to relevant data, a regular badminton match is more intense than a football match.
Pay attention to warm-up activities before exercise to avoid injury.
Step 3: Climb the mountain
Mountain climbing has a better exercise effect on heart and lung function, and is of course the best way to lose weight. The temperature in late autumn is not very cold, but it decreases with the increase of hillside height, and the temperature difference between morning and evening is large. At this time, mountain climbing can also make people's body temperature regulation mechanism constantly in a state of tension, thus improving the body's adaptability to environmental changes.
Pay attention to slow climbing speed, and remember to increase or decrease clothes to adapt to the temperature.
Step 4 run
Running is the best aerobic exercise at present. Running can also effectively stimulate metabolism, increase energy consumption and help to lose weight and keep fit.
Pay attention to not less than 40 minutes at a time, and the speed is mainly moderate or jogging.