1, the most suitable vegetable for women.
1. Cauliflower-Anti-cancer and Disease Prevention
Cauliflower is rich in plant protein, vitamin C, vitamin B and vitamin K, which can prevent cancer and diseases. As an all-around expert, cauliflower can be paired with pasta, chicken and fish.
2. kale-good for health
Cabbage is a common vegetable on the daily table, while cabbage is a kind of cabbage that does not roll its heart and is a horticultural variety of cabbage. Kale also has a good edible effect. It contains vitamin K and cellulose, which is very beneficial to muscles, heart and immune system. It is considered as the best vegetable for human body.
3. Spinach-Anti-aging
Spinach is one of the most widely used vegetables, which can be eaten raw, steamed, fried and stewed. Spinach contains a lot of nutrients, such as vitamin K, vitamin C, potassium, lutein and strong antioxidants, which helps to enhance the vitality of heart and muscles, and has the functions of anti-aging and enhancing youthful vitality. The cellulose in it can also help digestion. In addition, spinach is rich in iron and folic acid. , help pregnant women to prevent miscarriage.
4. tomatoes-antioxidants
Tomatoes are rich in nutrition, and vitamin C and vitamin A are comparable to fruits. Lycopene in vitamin A family is a powerful antioxidant, so it has a unique health care function for women.
2, the most suitable fruit for women to eat
1. Oranges-Regulate metabolism
Citrus fruit is a kind of fruit that everyone likes very much. It is rich in vitamins A, B 1, B2, C and carotene, as well as organic acids (citric acid, etc. ), so as to be effective.
But pay attention to eating oranges in moderation. Eating too much may lead to yellow pigmentation on the skin. In addition, oranges are rich in organic acids and should not be eaten on an empty stomach. Eating on an empty stomach will stimulate the gastric mucosa and make the spleen and stomach full of acid.
2. Lemon-a natural beauty product
Lemon is rich in vitamin C and is a natural beauty product. A glass of lemonade every day can whiten and moisturize the skin. Lemons are generally not eaten raw because of their sour taste, but as side dishes or condiments. Lemon has the reputation of "king of western food" and can be used for cold dishes, main courses and drinks. The special aroma of lemon can remove the fishy smell of meat and aquatic products and make the meat more tender. When eating fried cod, squeeze out lemon juice and drop it on the cod, and drop 4-5 drops on the palm-sized cod. Cod meets lemon juice, not only the smell is gone, but also the meat is more delicious; A little lemon juice on grilled fish and chicken wings will taste better. You can also chop the pulp of lemon and mix it with seafood soy sauce to make juice and eat it with seafood.
However, it should be noted that lemon tastes sour, and people with gastric ulcer and excessive gastric acid secretion should eat less lemon.
3. Strawberry-Runfei Jinsheng
Strawberry is rich in nutrition, high in anthocyanin content and has antioxidant effect. Moreover, the vitamin C content of strawberries is not low, with 47 mg per 100 g, which is higher than that of oranges. In addition, strawberries are rich in organic acids, pectin and so on, so strawberries can really be said to be the "comprehensive champion" in fruits. Chinese medicine believes that strawberry is sweet and cool, and has the functions of moistening lung, promoting fluid production, diuresis and detumescence. People with lung fire and unfavorable urination may wish to eat more appropriately.
But people with poor gastrointestinal function should not eat more. Old people with bad teeth can also eat strawberries with a beater or spread the paste on a piece of bread. Mothers can also make strawberry salads and strawberry pies for their children.
4. Water chestnut-moistening dryness and promoting diuresis
Water chestnut, known as underground Sydney and Jiangnan ginseng, is a good fruit for moistening dryness. In spring, the weather is still dry, so you might as well eat some water chestnut. Water chestnut skin is thin, the meat is crisp and juicy, and the fragrance is refreshing. It is a good food for clearing away lung dryness. According to Compendium of Materia Medica, water chestnut has the effects of reducing fire, nourishing lung and cooling liver, promoting digestion and resolving phlegm. The five-juice beverage in traditional Chinese medicine has the function of removing dryness and relieving cough. Fresh water chestnut, lotus root, sugarcane, Ophiopogon japonicus and reed rhizome are used to juice together. You can also drink juice at home, the variety is uncertain, and you can also choose ingredients such as Sydney and radish. Another reason why water chestnut is called "the fruit of moistening dryness" is that the crude protein, resistant starch and dietary fiber in water chestnut can promote large intestine peristalsis, regulate gastrointestinal function and prevent constipation and dry stool. Eleocharis tuberosa is also a food with high potassium and low sodium, which is beneficial to reduce hypertension and diuresis.
3. The benefits of eating green vegetables
1 is beneficial to the prevention of osteoporosis.
Provide a lot of calcium, potassium, magnesium and vitamin K. Adequate supply of potassium and magnesium can reduce the loss of calcium, and vitamin K is necessary for calcium to deposit on collagen.
At the same time, many green leafy vegetables are rich in calcium but low in oxalic acid, such as rape, Chinese cabbage and celery, which are also good sources of calcium.
It is beneficial to ensure normal vision.
Provide a lot of carotene and lutein. All vegetables with dark green leaves are rich in carotene and lutein. At present, it is found that the content of lutein in dark green leafy vegetables such as spinach is the highest.
Carotene can be converted into vitamin A in human body. When the dark light and light intensity change (such as watching computer, mobile phone and TV), the consumption of vitamin A will increase. Lutein not only helps to prevent eye fatigue in people with eye strain, but also has a positive effect on preventing age-related macular degeneration.
Conducive to the prevention of vitamin deficiency.
Green leafy vegetables can provide quite a lot of vitamin B2. People who eat a lot of green leafy vegetables rarely suffer from diseases related to vitamin B2 deficiency, such as rotten mouth, sore tongue, swollen lips, scrotal eczema and so on. Among them, vitamin C is also very rich. Although you will lose as much as half of vitamin C after cooking, it is still much more than the vitamin C supplied by apples, pears and peaches.
Conducive to the prevention of birth malformation.
Provide rich folic acid. As the name implies, folic acid is a vitamin rich in green leaves, and green leafy vegetables are the most important source of folic acid in the diet. Folic acid deficiency will lead to the increase of birth malformation risk and homocysteine (or homocysteine, Hcy) level, and the increase of this index in middle-aged and elderly people also means the increase of cardiovascular and cerebrovascular diseases risk.
5 is conducive to weight control.
Compared with tomatoes, radishes, wax gourd and other vegetables, green leafy vegetables have higher dietary fiber content. Eating half a catty of green leafy vegetables cooked with little oil in one meal can effectively increase satiety, delay the emptying speed of food in the stomach and help control food intake. The diet of dieters must include a large number of green leafy vegetables, so as to avoid hunger while reducing staple food and oil and ensure the sustainability of the weight loss process.
Conducive to preventing diabetes.
Studies have proved that increasing the intake of green leafy vegetables can delay the rise of postprandial blood sugar when eating the same amount of staple food.
At the same time, many epidemiological studies have proved that the high intake of green leafy vegetables significantly reduces the risk of diabetes.
Conducive to the prevention and control of hypertension.
Can provide a large number of potassium, calcium and magnesium elements for the diet. The green color of leafy vegetables comes from chlorophyll, which contains magnesium. So the darker the color, the higher the magnesium content.
Potassium, calcium and magnesium can resist the pressor effect of sodium to some extent.