1 broccoli
Broccoli is rich in antioxidants, vitamin C and carotene. Scientific research has proved that broccoli is the best anti-aging and anti-cancer food.
2. onions (surname)
Onions can clear blood and help lower cholesterol. Regular consumption has a health care effect on patients with hypertension, hyperlipidemia and cardiovascular and cerebrovascular diseases. Onion extract also has bactericidal effect, which can improve gastrointestinal tension and increase digestive tract secretion.
Step 3 fish
Fish can provide a large number of high-quality protein, and its digestion and absorption rate are extremely high, so it is the best choice to supplement high-quality protein. At the same time, the cholesterol content in fish is very low, so it will not bring in more cholesterol while ingesting high-quality protein. Studies have shown that eating more fresh fish can also help prevent cardiovascular diseases.
4.cabbage
Cabbage is rich in vitamin C and fiber, which can promote gastrointestinal peristalsis and keep the digestive system young and energetic. Eating more cabbage can stimulate appetite, promote digestion and prevent constipation. Cabbage is also an ideal food for patients with diabetes and obesity.
5. Tofu
Besides lean meat and fish and shrimp, tofu is also a good source of protein. At the same time, bean food contains a chemical called isoflavone, which is an effective antioxidant. Please remember that "oxidation" means "aging".
6. Fresh fruits and vegetables
Fresh fruits and vegetables are rich in carotene, vitamin C and vitamin E. Carotene is the best anti-aging element, which can maintain the health of human tissues or outer tissues of organs, while vitamin C and vitamin E can delay the aging of cells caused by oxidation.
In addition, these fresh fruits and vegetables rich in dietary fiber can also promote the health of the large intestine and help detoxify.
What is the principle of lunch diet?
1, soup and rice should be dry and thin.
Besides rice, we can also choose to eat some soup or porridge, such as red beans, bean curd soup, black sesame paste and so on.
Eating and drinking soup is the best eating habit, and the combination of lean and lean diet is also beneficial to our intestinal health.
2. The staple food should be coarse and fine.
It is better to eat some coarse grains, such as millet, whole wheat, bread, brown rice, bitter buckwheat and so on. The whiter the rice flour, the worse its nutritional value, so eating more coarse grains will help us prevent diabetes, senile plaque and constipation. It can also help us lose weight.
3. Side dishes should match colors
When eating, a brighter color helps to stimulate appetite. White food includes rice flour or milk, and red food includes tomatoes, jujubes and meat.
Green has various green ingredients, or a cup of green tea; Black ones include black rice, black sesame seeds, fish and so on. The yellow ones are oranges, carrots, soybeans, pumpkins and other foods.
Matching different colors when eating every day is equivalent to matching different nutrients, which is very beneficial to our health.
Therefore, for a really healthy lunch, we must first have a staple food, such as a fist-sized coarse grain bread, steamed bread or noodles, and then three vegetables, such as vitamins and cellulose, mainly green vegetables. It would be better if the color is different, and the dosage is different according to the food intake.
Second, choose a meat. The first choice for lunch is fish, followed by shrimp, chicken, and red meat such as beef, mutton and pork.
After dinner, eat a fruit, preferably an apple or other seasonal fruit, and then eat a handful of nuts, such as walnuts, hazelnuts and almonds. It is best to eat 10 to 15.