What food to eat in autumn is good for health. Most people like and are used to tonic in autumn to prepare for the coming winter. Autumn is a very dry season. It is easy to get angry if you are not careful. Therefore, keeping in good health in autumn is particularly important. The following is a list of what to eat in autumn.
What to eat in autumn? 1 Recommended food for autumn health.
1, brain protection: spinach
"Diet reduction" containing carotene and superoxide dismutase can prevent cerebrovascular diseases and protect the brain. What are the "reduced foods"? Beauty and health experts believe that spinach bears the brunt. Followed by leeks, onions, peas, tomatoes, carrots, small vegetables, soybeans, garlic leaves and other vegetables, walnuts, peanuts, pistachios, cashews, pine nuts, almonds and other shelled foods, as well as brown rice and pork liver soup. It's all worth choosing when you fill your brain. It is no exaggeration to say that it is a health food for women.
2, eye protection: sweet potato
Vitamin A is called "eye protection agent". If the human body lacks it, the ability of the eyes to feel weak light will be reduced, and the ability to adapt to the dark environment will also be reduced. In severe cases, it is easy to get night blindness. Vitamin A is converted from carotene. In addition to carrots, sweet potatoes are also rich in carotene, which can provide rich vitamin A and improve eyesight. Eating sweet potatoes regularly is conducive to beauty and skin care, and is a healthy food for women.
3, hair care: kelp
Speaking of hair care foods, you may know a lot, such as black sesame seeds that can make hair black, ginger that can make hair grow, or walnuts that can make hair shine. But do you know who is the all-around champion of food and hair care? It's kelp Nutrition experts believe that eating kelp regularly can not only supplement human iodine, but also have special effects on hair growth, moisturizing and brightening.
4, lung protection: tomatoes
The latest research in Britain found that eating tomatoes more than three times a week can prevent respiratory diseases and protect both lungs from bacterial infection. However, the content of lycopene is inversely proportional to the content of soluble sugar in tomatoes, that is, the more tomatoes without sugar, the higher the lycopene content.
5. Leggings: bananas
Bananas rich in potassium are the first leg experts in food. It is rich in potassium, which can help you stretch your leg muscles and prevent leg cramps. The second "leg beauty expert" is celery, which contains a lot of colloidal calcium carbonate, which is easily absorbed by the human body, can supplement the calcium needed by the legs and prevent edema in the lower body.
After the introduction of this article, I hope office workers pay more attention to their healthy diet, don't be overworked, and pay more attention to rest.
Autumn healthy breakfast porridge
First, barley yam porridge
Practice: First, cook 60 grams of raw coix seed until it is cooked thoroughly, then pound 60 grams of raw yam and 30 grams of persimmon cream into small pieces and cook it into paste porridge.
Efficacy: Tonifying the lung, invigorating the spleen and nourishing the stomach. It is suitable for all spleen and lung deficiency symptoms such as yin deficiency, internal heat, cough, loose stool and anorexia.
Second, japonica rice sugarcane porridge
Practice: Use fresh sugarcane, juice about 100- 150 ml, add appropriate amount of water, and cook porridge with japonica rice.
Efficacy: clearing away heat and promoting fluid production, nourishing yin and moistening dryness. It is suitable for symptoms such as vexation, thirst, lung dryness, cough and dry stool caused by insufficient body fluid during fever recovery period.
Third, japonica rice Yuzhu porridge
Practice: First wash 50 grams of fresh fat Polygonatum odoratum, remove the roots, chop it up and fry it into thick juice, and then remove the residue, or use 20 grams of dried Polygonatum odoratum to remove the residue, add japonica rice, add appropriate amount of water and cook it into porridge. After the porridge is ready, add rock sugar and cook it slightly.
Efficacy: nourishing yin and moistening lung, promoting fluid production and quenching thirst. It is suitable for lung yin injury, lung dry cough, or dry cough with little or no phlegm after high fever, excessive drinking, dry mouth, low fever due to yin deficiency. It can also be used as an auxiliary diet therapy for patients with various types of heart diseases and cardiac insufficiency.
Four, rock sugar sand ginseng porridge
Practice: First take Radix Adenophorae 15-30g, decoct the juice, remove the residue, add japonica rice to cook porridge, and when the porridge is finished, add rock sugar to cook it into porridge. Or use fresh Adenophora adenophora 30 ~ 60g, slice it after washing, and fry it into thick juice, which can be eaten with japonica rice and rock sugar to cook porridge.
Efficacy: nourishing stomach and moistening lung, resolving phlegm and relieving cough. It is suitable for chronic cough without phlegm, dry throat, body fluid injury after fever, thirst and other symptoms caused by lung heat and lung dryness, dry cough with little phlegm or lung qi deficiency, and lung and stomach yin deficiency.
What to eat in autumn? First, tortillas and red peppers.
Ingredients: tortillas, small red pepper, green vegetable stalks.
Practice: Mix the above materials and serve.
Efficacy: tortillas are the staple food. As a coarse grain, corn has a strong satiety. Eating small red peppers and green stalks will not make it difficult for you to swallow, and it has a seasoning effect. In a word, eating this dish can basically meet the 1/4 of the cellulose needed for a day, and cellulose is very helpful to lose weight.
Second, fried cabbage with auricularia auricula
Ingredients: 250g of Chinese cabbage, 0/00g of auricularia auricula/kloc (after water).
Exercise:
1. Wash the cabbage, remove the outermost leaves, divide the cabbage into leaves, lay them flat on the chopping board, cut the cabbage horizontally with a knife (cut the cut cabbage into diamond-shaped pieces), and tear the leaves into pieces of appropriate size.
2. Soak the fungus in warm water, remove the roots and tear it into small flowers by hand.
3. Heat the oil in the pan, add chopped green onion, Jiang Mo and minced garlic, add soy sauce and stir fry quickly with the meat.
4. Add Chinese cabbage blocks and stir-fry for 20 seconds, then add soaked auricularia auricula and Chinese cabbage leaves, add white sugar and stir-fry until it is 80% mature.
5. Add salt, chicken essence and pepper, stir fry twice, and hook in water starch to collect juice.
Efficacy: Auricularia auricula contains extremely high iron, which is five times that of pig liver. It is a natural blood tonic, suitable for women to eat regularly, and can nourish blood, nourish skin and blacken hair, and prevent iron deficiency anemia.
The gum contained in Auricularia auricula has a strong adsorption effect, which can concentrate the impurities remaining in the human digestive system and excrete them. It can be said to be a "body sweeper". Rich cellulose can promote gastrointestinal peristalsis, reduce the absorption of fat in food, and play a role in preventing obesity and losing weight.
Third, egg pie.
Ingredients: egg white, whole wheat bread.
Practice: bake a whole wheat bread first, and then spread a layer of protein on the bread.
Efficacy: A delicious pie can be enjoyed by most people after a hard day's work. Eggs with yolk removed have lower fat and calories. Whole wheat bread is also full and not greasy.
Fourth, mixed salad.
Ingredients: oatmeal, cooked bean porridge, stir-fried green leafy vegetables.
Practice: Just brew oatmeal and drink it, and then drink cooked bean porridge.
Efficacy: Oats are the staple food. Eating cooked bean porridge can speed up the digestion of oats and keep your fat from accumulating in the body for too long. Eating fried green leafy vegetables can also provide the fiber needed by the body, and the weight loss effect is really good.
Five, broccoli stir-fried lily
Ingredients: broccoli, lily, salt, chicken essence, water and starch.
Exercise:
1. First, tear the broccoli into small flowers, remove the black part of the lily, then break it into small petals and clean it for later use.
2. Boil water in a pot, add a few drops of sesame oil (to keep the broccoli green after blanching), and pour in broccoli until it is cut off.
3. Put oil in the wok, pour the cooked broccoli into the wok, stir fry, and add the right amount of salt according to the taste.
4. Stir fry a few times and pour in the lily, and continue to stir fry until cooked.
Efficacy: Broccoli is a high-fiber vegetable, which can effectively reduce the absorption of glucose by the stomach, thus lowering blood sugar.
Matters needing attention in autumn diet
First, tonic should not be excessive.
The hot weather in summer affected people's appetite. In autumn, the weather turned better and everyone began to make up for the lack of summer. At the same time, the winter is approaching after autumn, and the body needs to consume more energy, so autumn tonic has become a key point of health care.
However, Chinese medicine believes that deficiency can make up for it, which is actually diarrhea. We must follow the principle of not making up for deficiencies, and we must not make up for them blindly or excessively. What is lacking in the body can be properly supplemented, and excessive supplementation will cause imbalance between yin and yang in the human body. In addition, medicine and food supplements should be based on food supplements, and those that can be supplemented should not be supplemented, so as not to let the side effects of drugs affect the body.
Second, the autumn fat should be appropriate.
In autumn, the appetite is wide open and the daily food intake is greatly increased. If you don't know how to control it at this time, it is often easy to cause excessive calorie intake and fat accumulation. Obesity has a great influence on health, and it is easy to induce chronic diseases such as diabetes, hyperglycemia and hyperlipidemia. Therefore, we must pay attention to the intake in autumn diet, and don't indulge our appetite.
Third, the nutritional intake should be balanced.
Diet must conform to the characteristics and physiological conditions of individual growth and development, contain various nutrients needed by the human body, fully meet the needs of the body, maintain normal physiological functions, and promote growth and health. This diet is called a "balanced diet". A healthy diet must follow the principle of balanced nutrition intake, and the daily food intake should be diversified, with cereals as the mainstay, and at the same time, the thickness should be matched with meat and vegetables. A single food cannot provide comprehensive nutrition for the human body. For example, cereals mainly provide heat energy and vitamin b1; Beans and bean products are mainly supplied to protein; Vegetables and fruits mainly supply vitamin C, inorganic salts and dietary fiber; Animal food mainly supplies high-quality protein, fat and vitamins.
Fourth, eat more warm food.
The weather is getting colder in autumn, and in order to adapt to the change from hot to cold, the physiological metabolism will be adjusted accordingly. Autumn diet should pay attention to avoid eating cold food, should eat warm food, in order to protect gastrointestinal health, prevent diarrhea, diarrhea, loose stool and other gastrointestinal diseases.