Protein: Eat more vegetarian food and less meat.

Protein's Greek word means "first" or "most important", which shows protein's position in human health. According to its source, it can be divided into animal protein and plant protein. The former is distributed in animal food, usually called meat food, while the latter exists in plant food.

So, how to choose between the two? Although animal protein has complete kinds of amino acids, balanced proportion and high absorption and utilization rate, the content of fat, especially saturated fat, is quite high. In vegetarian diet, there are also some problems in protein, such as the lack of lysine in rice, methionine in beans, tryptophan in corn and isoleucine in peanuts. But as long as the collocation is reasonable (such as grain and beans collocation) and absorbs the strengths of many families, it can make up for its shortcomings and become an ideal diet. According to this principle, Russian experts have designed the following recipes: 25% of the total daily calories are provided by salads mixed with seasonal vegetables, 25% by fresh fruits, 25% by cooked vegetables, 65,438+00% by protein consisting of fish, eggs and milk, 65,438+00% by carbohydrates provided by rice, bread and sugar, 5.

Fat: More birds and less livestock.

Many people are wary of fat because it is closely related to many serious diseases, including cardiovascular and cerebrovascular diseases. But people should not go to the other extreme-completely refusing to eat. Because fat is one of the essential nutrients for human body, the only solution is to choose wisely. In this regard, the experience of residents in Gasconi, France is worth learning. Compared with Americans, the per capita fat intake of French people is many times higher than that of Americans, but the incidence of heart disease is only 1/4 of that of Americans. At first, they chose poultry fat. The chemical structure of poultry meat is different from that of livestock meat, and it is rich in saturated fatty acids, while poultry meat is mainly unsaturated fatty acids, and its structure is closer to olive oil, which is not only harmless but also has the function of protecting cardiovascular and cerebrovascular diseases.

Sugar: more red, less white.

Sugar is one of the main sources of human energy, which is divided into brown sugar and white sugar. Quite a few people like to eat sugar, but this is not a wise choice. Because eating sugar often will bring you troubles such as obesity, hyperlipidemia, diabetes, arteriosclerosis and dental caries. Brown sugar, on the other hand, not only does not have the above shortcomings, but can prevent the increase of neutral fat and insulin content in the body, reduce the excessive absorption of glucose in the intestine and prevent arteriosclerosis, so it is the best choice of sugar.

Vitamins: Eat more and take less medicine.

Human health is inseparable from vitamins, which come from two sources: natural vitamins contained in food and vitamin drugs. Traditionally, taking vitamin tablets can prevent cardiovascular and cerebrovascular diseases and cancer, so "vitamin fever" is all the rage in Europe and America. But later, many experts came to the opposite conclusion. Vitamin drugs not only have no protective effect on human body, but also do some harm. For example, men who take beta carotene are more likely to develop lung cancer than men who don't 18%. Men who take vitamin E also have a higher stroke rate than those who don't. These figures remind people that vitamin drugs should not be used more. This is also the reason why the United States, France and other countries restrict the use of vitamin drugs.

However, this is not to deny the vitamin itself. Natural vitamins in vegetables, fruits and other foods are still indispensable, so it is advisable to take more.

Vegetables: more green and less white.

Nutritionists found a rule after analyzing the nutritional components of various vegetables, that is, the nutritional value of vegetables is related to their color depth. The darker the color, the more vitamins and carotene in vegetables, and vice versa. According to this rule, the order is: green vegetables-red yellow vegetables-white vegetables.

Green vegetables include spinach, celery, rape, day lily, coriander, small green vegetables, water spinach, potherb mustard and so on. It contains more calcium than milk, folic acid and vitamin C (known as smart vitamins). In addition, chlorophyll, which has the function of preventing cancer and disease, is particularly rich. The Caucasus of the former Soviet Union is one of the few longevity areas in the world. There are many "birthday stars" who are over 100 years old among the residents, and the local vegetable fields are green. It is not difficult to imagine the unique advantages of green vegetables in prolonging life.

Meat: more raw and less cooked

Nowadays, more and more people eat cooked meat. Cooked meat products are delicious and convenient to eat, but they are not good for your health. Because nitrite and other additives are added in the production process, nitrite can be converted into nitrosamines, which is one of the factors that induce cancer. Therefore, from the long-term interests, we should adhere to the principle of eating more meat and less cooking.

Seasoning: more vinegar and less salt.

Eating more salt is not good for health. The relationship between high-salt diet and diseases such as hypertension has been confirmed by more and more studies. Here's an alternative: season with vinegar.

The health care and beauty function of vinegar has been praised by experts repeatedly, from insomnia to cancer. In recent years, vinegar diet has become popular. The rich amino acids in vinegar are not only the nutrients of human body, but also the nutrients of dieters. According to the newspaper, Japanese sculptor Kitamura Nishiwang used vinegar all his life and often added a spoonful of balsamic vinegar to his glass. At the age of nearly 100 this year, he is still alert and bright, and his skin is softer and smoother than ordinary people of the same age.

Tea: Eat more and drink less.

When we talk about drinking tea, we are actually drinking tea, soaking tea leaves in boiling water and drinking its leachate. Although it can also absorb a lot of nutrients in tea, the destruction of high temperature soaking and the waste of insoluble components greatly weaken the health care value of tea. Grinding tea into powder and mixing it with food will undoubtedly significantly improve the nutritional value of tea, such as tea noodles, tea soup noodles, tea steamed bread, tea sugar, tea cakes, tea chocolate, etc., which is worth emulating.

Wine: more red, less white.

From a health point of view, wine is not suitable for drinking. But some people can't resist the temptation What can we do? We can choose more red wine and drink less or no spirits such as white wine.

Red wine contains a certain amount of aspirin, which will reduce the cohesion of platelets, dissolve blood clots, protect cardiovascular and cerebrovascular diseases, and be beneficial to blood, brain and other organs. If peanuts are used as appetizers, the effect is better, because peanut fat contains resveratrol, a compound beneficial to the heart. This is the secret of the lowest risk of cardiovascular and cerebrovascular diseases in Mediterranean coastal residents. This phenomenon is called "Mediterranean weirdness".