Some health care is delicious food, but the taste is not so good, which makes many "meat eaters" flinch. However, delicacy and health should not be separated from each other. Let's see how to eat 10 foods to be delicious and healthy.

beet

These ugly roots are naturally sweeter than other vegetables, which means that beets contain a lot of flavor under their uneven appearance.

Why it is healthy: treat beets as red spinach. Like Popeye's energy food, this deep red vegetable is one of the best sources of folic acid and betaine. These two substances help to lower the level of homocysteine in the blood. This inflammatory compound can damage your blood vessels and increase your risk of heart disease. In addition, the color of beet comes from a natural pigment-betanin, which has been proved to be effective in anti-cancer in mouse experiments.

How to eat: Eat fresh and unprocessed beets. In fact, heating beets will reduce their antioxidant energy. It is best to eat it cold. Wash beets, peel them, and crush them with a chopping board. Add a teaspoon of olive oil to the lemon juice of beet and half a lemon.

You can eat beet leaves and stems, and it also contains many vitamins, minerals and antioxidants. Cut off the stems under the leaves, then wash them carefully, and then you can make a salad. Or it can be made into a side dish: chop, add minced garlic and olive oil, and stir-fry over medium heat. Stir-fry until the leaves wilt and the roots soften, and then serve. You can add salt and pepper, squeeze some lemon juice to taste, or sprinkle some fresh Italian skim cheese for a stronger flavor.

cabbage

This cruciferous vegetable is rare in American kitchens, but it is very common in European and Asian diets.

Why it's healthy: A bowl of chopped cabbage has only about 22 calories, but it is rich in many important nutrients. One of the most important nutrients is sulforaphane, which can promote the body to produce enzymes against free radicals and reduce the risk of cancer. In fact, scientists at Stanford University have proved that sulforaphane can improve the level of anti-cancer enzymes in the body more than any other phytochemicals.

How to eat: Add cabbage to a lunch burger or sandwich, or make a salad directly.

guava

Guava is a rare tropical fruit. It tastes slightly sour, but the sweetness will gradually increase when eating.

Why it's healthy: Guava contains more lycopene than any other plant food (including tomatoes and watermelons)-lycopene is an antioxidant that can fight prostate cancer.

A guava contains 688 mg of potassium, which is 63% higher than a medium-sized banana. In addition, guava may be the food with the highest dietary fiber content: each cup of guava contains about 9g of fiber.

How to eat: eat whole, from skin to seed, with rich nutrition. The skin of guava contains more vitamin C than the fresh pulp of orange.

Some people think that animal liver is an indispensable food for pregnant women and children as a nutritious food for enriching blood. However, some people object that animal liver is the largest detoxification organ and poison "transit station" in animals, which gathers a lot of toxins and cannot eat more. Which one is right?

Animal liver is rich in nutrition.

First of all, it is certain that animal liver is extremely rich in nutrition, and other foods are difficult to replace. Animal liver is rich in protein, and the protein of pig liver is 2 1.3g per 100g, twice that of pork. Animal liver can be called the "king of vitamin A" in food. The contents of vitamin A in animal livers that people often eat are: sheep liver, cattle liver, chicken liver and pig liver.

As a good blood tonic, the iron content in animal liver is extremely high, with the highest iron content in duck liver being 23. 1 mg, pig liver being 22.6 mg, chicken liver being 12 mg, goose liver being 7.8 mg and sheep liver being 7.5 mg. Iron is the main component of hemoglobin. Iron deficiency in human body can cause iron deficiency anemia. Iron in animal liver is not only high in content, but also easily absorbed. In addition, eating animal liver often can provide enough hematopoietic plateau substances for the body, making people rosy and refreshed.

Animal livers have nutritional shortcomings.

However, although animal liver is rich in nutrition, it also has some shortcomings. Animal liver is not only high in cholesterol, but also the main detoxification organ in animals. Most of the toxic and harmful substances in food are excreted after liver metabolism.

Tests show that a small amount of' toxic substances' are scattered in the liver of healthy animals, which can be ignored.

Six principles of eating animal liver

Choose the liver of a healthy animal.

Livestock livers that have passed quarantine inspection should be selected when purchasing. Livestock livers that have died or died of unknown causes are inedible. The liver of healthy animals is reddish brown, smooth, shiny, soft and tender. Fingers can be inserted into the incision with a little force, and it tastes fresh after cooking.

Wash thoroughly before eating.

First, wash the animal liver in tap water for a few minutes, then soak it in cold water for 30 minutes, and then take it out and wash it in clean water. If you need to eat immediately, you can cut the liver into pieces, put it in clean water and scrape it gently by hand, then take it out and put it in a plastic or metal leaky basin and rinse it under tap water.

Cook thoroughly.

Don't "fry quickly and thoroughly" when cooking, and don't "cook" for freshness. Be sure to cook and fry the pig liver thoroughly, so that the pig liver is completely grayish brown and can't see bleeding silk, so as to ensure food safety.

The intake should be moderate.

Taking pig liver as an example, taking 50 ~100g twice a week can meet the needs of human body for iron and vitamin A.

Don't eat with vitamin C tablets.

Animal liver is rich in trace elements such as zinc, manganese and copper. If you take it with vitamin C tablets, a chemical reaction will occur, which will lead to the oxidation of vitamin C into dehydroascorbic acid and lose its normal efficacy.

Eat less other foods with high saturated fatty acids.

When eating animal liver, especially pig liver, you should eat less other foods with high saturated fatty acid content, such as animal oil, fat, cream, butter, whole milk and so on. To prevent saturated fatty acids in these foods from promoting the absorption of cholesterol by pig liver. You can eat some soybeans and bean products while eating pig liver, because the structure of stigmasterol contained in it is similar to cholesterol, which can reduce the body's absorption of cholesterol.

Swiss beet

This slightly bitter and salty vegetable is actually a Mediterranean specialty.

Why it's healthy: Half a cup of cooked Swiss beets can provide a lot of lutein and zeaxanthin, each with 10mg. According to Harvard University, these phytochemicals, also known as carotenoids, can prevent retinal aging. This is because these two natural pigments can accumulate in the retina, and they can absorb short-wave light that hurts the eyes. Therefore, the more lutein and zeaxanthin, the better the eye protection.

How to eat: Swiss beets can be wrapped in roast beef or roast chicken. Wash Swiss beet, dry it, and then cut it into 1 inch. Heat a teaspoon of olive oil in a pan and add two cloves of minced garlic. When the oil smokes slightly, add beets. Stir-fry for 5~7 minutes until the leaves wilt and the stems become soft. Remove minced garlic and add salt and pepper to taste.

cinnamon

This ancient spice is usually the most appetizing. Just mix it with sugar and add it to the dough roll.

Why it's healthy: Cinnamon helps control blood sugar, thus reducing the risk of heart disease. In fact, researchers from the United States Department of Agriculture found that patients with type 2 diabetes only need to eat 1g cinnamon every day (about 1/4 teaspoons per day), and after six weeks, their blood sugar, triglyceride and bad cholesterol levels decreased significantly. Methyl hydroxyethyl cellulose polymer, the active component of cinnamon, plays a key role, which can enhance the ability of cells to metabolize sugar by 20 times.

How to eat: no need for expensive oil and vitamin extracts; Just sprinkle cinnamon powder on your coffee or breakfast oats.

purslane

Although the US Food and Drug Administration classifies Portulaca oleracea as a broad-leaved weed, it is actually a common vegetable and herb in many other countries, including China, Mexico and Greece.

Why it's healthy: Portulaca oleracea contains the highest omega-3 fatty acids of all edible plants, according to the research of the University of Texas in San Antonio. Scientists report that this herb contains 10-20 times as much melatonin as any other fruit or vegetable (melatonin is an antioxidant that can prevent cancer).

How to eat: salad. Portulaca oleracea is the best substitute for lettuce: the leaves and stems of Portulaca oleracea are crisp, chewy and juicy, with a hint of lemon flavor. You can eat it cold alone or make a salad with other vegetables.

grenadine juice

Pomegranate juice has been popular in the Middle East for decades, and it has gradually become popular in the United States recently.

Why Health: Israeli scientists found that after one year, the systolic blood pressure (high blood pressure) of men who drank 2 ounces of pomegranate juice every day decreased by 265,438+0%, and the cardiac blood flow also improved significantly. In addition, 4 ounces of pomegranate juice can provide 50% of daily vitamin C.

Drinking method: drink 100% pomegranate juice. No sugar, because pomegranate is sweet, a small cup can meet your needs.

Chinese wolfberry

These raisin-sized fruits are chewy and taste a bit like cranberries and cherries. More importantly, Lycium barbarum has been used as a medicinal diet in Tibet for over 700 years.

Why it is healthy: According to the research of Taffice University, Lycium barbarum scored the highest in free radical absorption value of all fruits (free radical absorption value is a way to measure antioxidant capacity). Although modern scientists have only recently begun to study this ancient food, they found that Lycium barbarum wrapped in sugar helps to slow down insulin resistance, which is a risk factor for diabetes in rats.

How to eat: Add dried or fresh Lycium barbarum to yogurt, sprinkle with oats and grains, or grab a handful to eat.

Dried plums

The alias of prune is prune, which is closely related to nursing homes and bathrooms. We will explain why this is and unveil this delicious fruit for you. Now many manufacturers have given it different names.

Why is it healthy: Dried plums contain a lot of new chlorogenic acid and chlorogenic acid, as well as powerful antioxidants against peroxide anion free radicals. This nasty free radical can destroy the cell structure, which is considered to be one of the main causes of cancer.

How to eat: As an appetizer. Wrap a thin slice of prosciutto with dried almonds and fork it with a toothpick. Bake at 400 degrees Fahrenheit 10- 15 minutes until the plums are soft and the ham is crisp. Oil will be removed by such cooking, leaving only sweet and delicious, healthy and delicious food.

pumpkin seed

Making pumpkin lanterns on Halloween wastes the most nutritious part of pumpkin.

Why it's healthy: Eating pumpkin seeds is the easiest way to supplement magnesium. French scientists recently found that people with the highest magnesium content have a 40% lower risk of early death than those with the lowest magnesium content. According to the data of USDA, on average, men should consume at least 353 mg of magnesium every day, while women should consume 420 mg.

How to eat: eat whole, even with shell and kernel. The shell can provide additional fibers. Each ounce of roasted pumpkin seeds contains magnesium150mg; You can add it to your daily diet, and you will easily achieve a daily intake of 420 mg of magnesium.