1, whole grains are indispensable.
Food is the source of life and the foundation of our existence.
The food we usually eat includes: five grains, five vegetables, five fruits and five livestock.
(1) Grains are nutrients, which provide the basic energy needed by the human body, so grains are the staple food of the four seasons. Some people don't eat whole grains in order to lose weight, which is wrong. The result of doing so will only lead to illness.
(2) Five dishes are stuffing, which enriches the body's metabolic power and contributes to the digestion of food. Vegetables are mostly green, and they enter the liver and gallbladder, and the liver and gallbladder control the discharge. It is also a natural "detoxification agent" to help the human body clean up garbage. Therefore, it is very beneficial for people with constipation, people who want to detoxify, people who want to lose weight, and people with hepatobiliary diseases to eat more vegetables. And breakfast is the best time to eat vegetables. If you want to detoxify or lose weight, please take cereals and vegetables as the main breakfast.
(3) Five fruits help the human body to converge energy and promote the absorption of food. Generally, eating fruit after meals can help food to be absorbed slightly, so people with abnormal absorption function or people who want to be fat are especially suitable for eating fruit after meals, especially after meals. Of course, if your digestion and absorption ability is weak, then every meal of food, vegetables and fruits are essential.
(4) Five animals are beneficial to human body and increase energy for human body. Meat can supplement people's physical strength and energy, making them strong and full. People in the northwest of China eat more meat, because they are located in the cold wind, so the local people eat more meat to strengthen their physique, keep out the cold and prevent diseases. If you want to be strong or full of muscles, try to eat meat at night, and it is better to eat some fruit after meals. As the saying goes, a horse is not fat without night grass.
Therefore, food, vegetables, fruits and meat are all indispensable in our diet. Then, the best and healthiest ratio of food, vegetables, fruits and meat is 4: 3: 2: 1.
2, special circumstances special to eat
(1) Diet to lose weight and detoxify: three meals a day are mainly food and vegetables, especially vegetables for breakfast and 70% to 80% for dinner. Do this for two weeks or a month, and your weight will definitely change. If you really want to eat meat during this period, you can eat some at noon.
(2) strengthen the physique meal: there should be meat in three meals, but the proportion of meat should not be too much, otherwise it will only grow fat. Stewed meat, fried meat, etc. I will. Be sure to eat some fruit after meals to help absorption.
3. Eat fruit in autumn.
(1) hawthorn
Hawthorn has the highest calcium content in autumn fruits, and the calcium content per100g pulp is 52mg. Pregnant women and children have a great demand for calcium, so these two groups of people might as well eat some hawthorn after meals.
In addition, hawthorn is also known as a "small expert" for lowering blood pressure and cholesterol because it contains triterpenoid acids and flavonoids. Chinese medicine believes that hawthorn is sour and sweet, slightly warm, which can help digestion, strengthen stomach, promote qi and blood circulation, stop dysentery and lower blood pressure. Raw hawthorn also has the function of eliminating body fat and reducing fat absorption. People who lose weight can eat more.
(2) Apple
There is a good saying: "An apple a day keeps the disease away." Chinese medicine also believes that apples have the effects of promoting fluid production to quench thirst, moistening lung to relieve annoyance, invigorating spleen and stomach, nourishing heart and benefiting qi, moistening intestine to stop diarrhea, and relieving summer heat. In fact, as early as ancient Egypt, people regarded apples not only as food, but also as medicinal materials. Canadian research shows that apple juice has a powerful killing effect on infectious viruses in test tubes, and people who eat more apples are much less likely to catch a cold than those who don't eat or eat less. Therefore, some scientists and doctors call apples "all-round healthy fruits" or "general practitioners".
(3) bananas
Banana is a famous tropical and subtropical fruit. Europeans call it "happy fruit" because it can relieve sadness, because the pantothenic acid and other ingredients contained in bananas are the "happy hormones" of the human body, which can relieve stress and sadness. At the same time, bananas are also called "fruits of wisdom". Legend has it that Buddha Sakyamuni got his wisdom by eating bananas. Bananas contain phosphorus called "salt of wisdom", and are rich in protein, sugar, potassium, vitamin A and vitamin C, as well as a variety of cellulose. Therefore, Dutch scientists believe that the fruit that best meets the nutritional standards and can add a smile to people's faces is bananas!
(4) Fresh jujube
The nutritional champion of softening blood vessels, resisting cancer and lowering blood pressure is fresh jujube. Compared with other autumn fruits, the content of vitamin C, potassium, magnesium and other nutritional elements in fresh jujube ranks first. Vitamin C can soften blood vessels and prevent hypertension, coronary heart disease and arteriosclerosis. At the same time, vitamin C helps to block the formation of carcinogenic N- nitroso compounds, thus reducing the risk of tumor formation. Potassium can enhance muscle excitability and participate in protein, carbohydrate synthesis and thermal energy metabolism. Magnesium can inhibit nerve excitability, participate in protein synthesis, muscle contraction and regulate body temperature.
(5) Pomegranate
Pomegranate can prevent constipation and treat diarrhea, and has the highest dietary fiber content. Among the above autumn fruits, pomegranate has the highest dietary fiber content per 100 grams, which is 4.8 grams. Different from coarse grains such as corn, the dietary fiber contained in pomegranate is water-soluble, which can not be decomposed by enzymes in human digestive tract, but can absorb water and expand, thus greatly increasing the volume of feces, not only preventing constipation, but also relieving diarrhea symptoms. At the same time, bacteria in the intestine can use these cellulose to ferment and produce B vitamins.
(6) grapes
The sugar content of grapes is 8%- 10%. In addition, it also contains a variety of inorganic salts, vitamins and a variety of substances with physiological functions. Grapes are also rich in potassium.
According to the analysis, each hundred grams of grapes contains 87.9 grams of water, 0.4 grams of protein, 0.6 grams of fat, 8.2 grams of carbohydrates, 2.6 grams of crude fiber, 4.0 mg of calcium, 7.0 mg of phosphorus and 0.8 mg of iron, and contains carotene, vitamin B 1, vitamin B2, vitamin C, vitamin P, vitamin pp and so on. In addition, it also contains. Therefore, eating grapes often has a nourishing effect on neurasthenia and fatigue.