1, healthy people often eat six kinds of food.
1, mushroom
Americans regard mushrooms as "God's food" and Japanese regard mushrooms as "the pinnacle of plant food". Mushrooms are nutritious, delicious and rich in minerals, vitamins, amino acids and polysaccharides.
1. Mushrooms are the only plant source of vitamin D. The American Society of Biochemistry and Microbiology found that by drying fresh mushrooms in the sun before eating, the effect of vitamin D supplementation is equivalent to that of dietary supplements.
Mushrooms are also called "vitamin A treasure house" because they are rich in carotene, which can be converted into vitamin A in the body after ingestion.
3. Mushrooms are also anti-cancer experts, especially mushrooms are rich in lentinan, which can effectively improve the human body's ability to inhibit malignant tumors.
Reminder: when soaking dried mushrooms, the time should not be too long, 20 ~ 40 minutes is better, otherwise the fragrance and nutrition will be lost.
2. Pumpkin
Autumn is a good time to eat pumpkin. Pumpkin contains carbohydrates, carotene, dietary fiber, amino acids, polysaccharides and various vitamins and minerals.
1. The carotene rich in pumpkin can be converted into vitamin A in the body, which can effectively protect eyesight, promote bone development and maintain skin health.
2. Pumpkin is a kind of food with high calcium, high potassium and low sodium, which is beneficial to the prevention and treatment of osteoporosis and hypertension.
3. Chromium in pumpkin can promote insulin secretion, and high fiber can delay the absorption of sugar in small intestine, so it has certain effect on preventing and treating diabetes.
4. Pectin in pumpkin has strong adsorption, which can remove harmful substances in human body, improve human immunity and promote ulcer healing.
Eating pumpkin can also increase satiety, help reduce food intake and control weight, and is suitable for diabetics and obese people.
6. Eating pumpkin regularly is also beneficial to cardiovascular and cerebrovascular health, protecting prostate, fighting cancer and promoting sleep.
Reminder: Diabetic patients should give priority to tender pumpkins. If you want to use pumpkin as a staple food, don't exceed one staple food every day.
3. Sweet potato
Sweet potato is recognized as the "champion vegetable" by the World Health Organization. Sweet potato has high nutritional value and is rich in dietary fiber, vitamins and minerals.
According to the National Nutrition Database of USDA, a medium-sized sweet potato can meet 400% of the daily requirements of vitamin A, 37% of vitamin C and 16% of vitamin B6.
1. The biggest feature of sweet potato is that it contains rich and excellent dietary fiber, which is beneficial to gastrointestinal peristalsis and can prevent constipation.
2. Sweet potato is the absolute king of "high potassium and low sodium". A study published in the American journal Prevention found that foods rich in potassium such as sweet potatoes can reduce the risk of stroke by 20%.
3. Sweet potato can also fight cancer. In the list of anti-cancer vegetables published by the National Cancer Research Center of Japan, sweet potato once topped the list.
4. After studying the efficacy of 130 kinds of foods, the University of Tokyo in Japan found that the effect of sweet potato in inhibiting cholesterol was 10 times that of other foods.
5. A study by the University of Vienna, Austria, found that the insulin sensitivity of patients with type 2 diabetes mellitus was improved after taking sweet potato extract, which was beneficial to control blood sugar.
6. Sweet potato is rich in mucin, which is good for maintaining joints. High calcium and magnesium content can prevent and treat osteoporosis.
Reminder: It is best not to eat raw sweet potatoes; Cooking method is suitable for cooking, not for frying; Don't eat too much at a time, you should partially replace the staple food; Don't eat on an empty stomach, it is easy to pantothenic acid and heartburn.
4. Broccoli
Japanese research shows that broccoli ranks first in average nutritional value and is a vegetable with relatively complete nutritional components. For example, the mineral composition is more comprehensive than other vegetables, and the contents of calcium, phosphorus, iron, potassium, zinc and manganese are very rich.
1. According to the laboratory analysis of FAO and Health Center of China Academy of Medical Sciences, the vitamin C content of broccoli per 100 g edible part is as high as 1 10 mg, which is five times that of tomato. The contents of vitamin B, carotene, protein and carbohydrate are higher than those of Chinese cabbage, cabbage and Chinese cabbage.
2. Broccoli is also rich in vitamin K. Studies show that vitamin K is not only related to blood coagulation function, but also beneficial to bone health.
3. Broccoli, as a member of cruciferous vegetables, is rich in a variety of anti-cancer and lipid-lowering components, and has the functions of anti-allergy, anti-oxidation and heart protection.
Reminder: When cooking broccoli, excessive heating will destroy the active substance "glucosinolate", and the anti-cancer effect will be greatly reduced. Be sure to master the heat. Steamed cold salad is a good choice.
5. Apple
Because of its comprehensive nutrition, it is very suitable for all kinds of people to eat. Apple is called "the first fruit in the world" and "the general practitioner in food". Apple is rich in water, dietary fiber, carotene, pectin, vitamins and other nutrients, as well as antioxidants such as quercetin and catechol.
1. Never underestimate the seemingly unfamiliar substance "quercetin". Studies have shown that it can protect the lungs from pollutants. Eating five apples a week can improve lung function, reduce the risk of various cancers, including lung cancer and breast cancer, and delay aging.
2. Apple contains a lot of potassium, which can promote the excretion of sodium salt in the body, so it has a certain effect on the prevention and treatment of hypertension.
3. Pectin, the "star ingredient" in apples, is a kind of soluble fiber, which helps to lower blood pressure and blood sugar and maintain gastrointestinal health.
Reminder: Don't eat apples too fast. People with poor gastrointestinal tract should pay special attention. Eating too fast can easily lead to indigestion.
6. Fresh dates
Fresh dates are crisp, tender and juicy with unique flavor. Compared with other autumn fruits, the content of various nutrients in fresh jujube ranks first, such as vitamin C, potassium and magnesium.
1. Fresh jujube is rich in vitamin C, with 200-500mg per 100g, which is higher than that of kiwifruit (60-200mg). Vitamin C can soften blood vessels and prevent hypertension, coronary heart disease and arteriosclerosis.
2. Fresh jujube is also rich in functional active ingredients, such as flavonoids, rutin, polysaccharides, etc., which can improve blood lipid, lower cholesterol and lower blood pressure.
Reminder: Fresh dates are best eaten raw, which is beneficial to nutrient absorption. Dried dates are suitable for porridge or soup, which helps to release nutrition. Eating too many dates may lead to bloating, so it is advisable to eat one or two fresh dates every day. In addition, the sugar content of fresh dates is as high as 20% ~ 30%. Eat a few mouthfuls of staple food properly after eating jujube to avoid excess energy, and diabetics should pay more attention to this.
Although the above foods are good, they should not be eaten in excess. A healthy diet must follow the principle of food diversification, eat about 20 kinds of food every day, even healthy food, and learn to quit.
2. Misunderstanding of keeping in good health in dog days
1, drinking more beer can relieve summer heat.
On a hot day, drinking beer does feel cool. But drinking too much will make people feel thirsty and warm all over. Because beer contains alcohol, if you drink too much at a time, the alcohol content entering the human body will be too high. If you keep drinking beer, the feeling of "warmth" brought by alcohol will continue, and the symptoms of thirst and sweating will be aggravated.
The earlier you do morning exercises, the better.
Many people think that the earlier you do morning exercises in summer, the better. In fact, the air is not fresh before dawn or when it is foggy, which is not conducive to fitness. According to experts' research, before 6 o'clock in the summer morning, pollutants in the air are the most difficult to spread, which is the peak of pollution. In addition, before sunrise, there was not much fresh oxygen around the green plants because there was no photosynthesis. Practicing too early in the morning is easy to catch a cold, causing joint pain, stomach pain and other diseases. Therefore, the time for morning exercise in summer should not be earlier than 6 o'clock.
3. The air conditioner should be kept at a constant temperature.
Air conditioning is used in summer, and many people are used to setting the temperature at a certain value. In fact, constantly adjusting the room temperature can make people's physiological temperature regulation mechanism always in a "tense state", thus improving people's adaptability and self-protection ability, so as to avoid catching colds or other room diseases. Of course, when the air conditioner is used for adjustment for the first time, the temperature change range should be controlled between 3 degrees Celsius and 5 degrees Celsius; After half a month, the amplitude can be gradually increased to 6 degrees Celsius to 10 degrees Celsius. Don't change the temperature too suddenly, and it is advisable to adjust it at 1 Celsius to 2 Celsius every time.
The darker the sunglasses, the more you can protect your eyes.
Many people think that the darker sunglasses are, the better they can protect their eyes. This view is wrong. If the color of the lens is too dark, it will seriously affect the visibility and cause harm to the eyes. Experts suggest that it is best to choose sunglasses lenses that can transmit 15% to 30% visible light, especially gray and green.