What nutritious food to eat? There are undoubtedly many kinds of food. We can choose different foods according to different needs, and some foods with very high nutritional value are what we need. Here are some foods to share with you.

What nutritious food to eat? 1 1, cereals and potatoes.

Staple food is a common food in life. However, with the enhancement of people's health awareness, staple foods are gradually changing, and cereals and potatoes have gradually become staple foods.

Cereals and potatoes include whole grains and potatoes. Because there are many kinds of whole grains and rich nutrients, including various vitamins and trace elements.

If we want to eat whole grains healthily, then the daily intake should be controlled at 0,25 kg to 0,4 kg. Because whole grain food itself has a strong satiety, it is very helpful for health preservation and blood sugar and blood pressure control, so grain and potato food can also be eaten as staple food at ordinary times.

2. Vegetables and fruits

Vegetables and fruits are one of the main foods recommended for health care now, because according to scientists' research, if we eat all kinds of vegetables and fruits regularly, the risk of illness will be reduced and the mortality will be reduced.

Fresh vegetables and fruits are rich in nutrition and can effectively meet the nutritional needs of the human body, so we should consume about 500g of vegetables and fruits every day, which is also very good for our health.

3. Meat and eggs

Although vegetables and fruits based on vegetarianism do have great benefits to human body, meat, eggs and other foods are also indispensable, because they are rich in nutrients that vegetables and fruits cannot replace, so we should eat meat and eggs properly at ordinary times.

It is generally recommended that the consumption of meat should be controlled within 70 grams per day, while foods such as eggs should be controlled at about 50 grams.

4. Dairy products

Milk is a common nutritious drink in life. Dairy products are rich in nutrition, and the calcium in them can meet people's demand for calcium, which is very helpful for children and the elderly to supplement calcium.

So we can usually drink milk to improve our body and bones. In order not to waste nutrition and meet the nutritional needs of human body, the daily intake of dairy products should be controlled at about 300 grams.

5. Soybeans and nuts

Beans and nuts often exist in the form of snacks, but in fact, these foods are also very rich in nutrients. Especially compared with milk, soybean milk has no lactose tolerance problem, so it is more suitable for China people's demand for drinks.

Although beans and nuts are good for people's health, the daily consumption should be controlled at about 30 grams.

6. Condiments

When we stir-fry or cook in our life, condiments are essential, because the use of condiments can effectively meet people's demand for taste buds, so condiments are a must-eat food for eating goods.

However, the intake of condiments should also be controlled reasonably, especially salt, and the daily intake should be controlled within 6 grams, so as to meet the hygiene standards.

What nutritious food to eat? 2 1, nuts.

Nuts are rich in nutrition, but relatively low in calories.

Nuts are very nutritious because they contain a high proportion of monounsaturated fats. These healthy types of fats are essential for a series of body functions, such as cell growth and organ protection. Their structure is different from saturated fat and trans fat, and they are unhealthy fats.

Nuts are rich in protein and a range of other nutrients, including:

fibre

Vitamins e and k,

folic acid

Vitamin b 1

Minerals such as magnesium and potassium

carotenoid

Oxidation inhibitor

phytosterol

The healthiest nut types are salt-free almonds, pistachios and walnuts. Nuts can be easily integrated into a healthy diet, and can be used as an ingredient in salads and vegetables, or as a snack between meals.

2. Sweet potato

Sweet potato is an excellent source of energy and nutrition.

They are rich in complex carbohydrates. Compared with simple carbohydrates (including refined sugar), these carbohydrates take longer to decompose. Therefore, sweet potato is a kind of lasting energy.

Sweet potato contains a series of other nutrients, such as vitamins A, B-6 and C, and they also contain antioxidants, such as β-carotene. Antioxidants are compounds with various health benefits, which can reduce the risk of chronic diseases such as cancer.

You can cook and bake sweet potatoes into the main course or part of the main course. However, in order to minimize the rise of blood sugar level, it is best to cook sweet potatoes instead of baking them.

3. Salmon

Salmon is a kind of oily fish, which has many health benefits.

Every 100g (g) wild salmon contains about 20g protein, which is an excellent source of this nutrition. Protein, as an energy source, supports a series of body functions, such as building and repairing cells and body tissues. It is an essential nutrient for human health, which means that the body needs it to work, but it can't produce enough nutrition by itself.

Another essential nutrient provided by salmon is omega-3 fatty acids, which can not only support various functions of the body, but also reduce the risk of heart disease.

Salmon is also a good source of minerals, including magnesium, potassium and selenium, rich in vitamins B- 12 and D,

4. beans

For vegetarians and vegans, beans are a good source of protein.

Beans or beans are a kind of food, including:

pea

kidney bean

soybean

peanut

These foods are rich in dietary fiber, which is very important for digestion and health. They are also one of the best sources of botanical protein, making them suitable for vegetarians or vegetarians.

Beans are another compound carbohydrate that can provide lasting energy for the body, but their glycemic index and load are also very low. This feature means that the body can convert beans into energy without causing blood sugar levels to soar, which can help people prevent or control diabetes.

Beans also contain vitamin B, antioxidants and some minerals, such as iron, calcium and magnesium.

Different kinds of beans can be cooked together as the main source of protein in vegetarian food. Because beans contain phytate, lectin and other anti-nutritional substances, which will affect the human body's ability to absorb nutrients, it is best to soak them and cook them under pressure to reduce the content of anti-nutritional substances.

5. Cabbage

Kale is a kind of green leafy vegetable with rich nutrition, belonging to Cruciferae.

It contains dietary fiber, protein and several antioxidants, including β-carotene.

This vegetable also contains a lot of vitamins a, c and K. Vitamin K is very important for the health of bones and tissues, and it also supports other body processes, such as blood coagulation. It is not as common as vitamins A and C, but it naturally exists in cabbage and other green leafy vegetables.

Kale can be a great complement to any salad or smoothie, or people can fry it. Kale is more tender than mature plants and may be a more delicious choice.

6.quinoa

Quinoa is a nutritious whole grain in South America.

It contains complex carbohydrates, so it is a good source of energy. Unlike many other carbohydrate sources, quinoa also contains many other nutrients.

The protein and fiber content of this grain is relatively high, and the cooked quinoa contains about 4 or 4 grams of protein and 2 or 8 grams of fiber per 65,438+000 grams.

Quinoa is also rich in minerals, such as magnesium and phosphorus, and contains a variety of B vitamins.

Quinoa can replace rice or pasta as the main source of carbohydrate in diet. It is important to clean quinoa with a fine mesh filter to remove the outer layer, which contains bitter compounds called saponins.

This kind of grain will be cooked in a stove or rice cooker within 15 minutes. Anyone who is worried about the intake of lectin in cereals and fake cereals (such as quinoa) should use a pressure cooker.

7.berries

Many kinds of berries are one of the most nutritious fruits.

Berries have the highest polyphenol content in all foods and drinks. Polyphenols are plant antioxidants, which can help prevent various chronic health conditions. Berries are rich in polyphenols, called anthocyanins, which may be beneficial to metabolism.

The study also found that berries are good for blood sugar management and heart disease prevention.

Berries are rich in fiber, vitamins and minerals, including vitamin C, vitamin K and manganese.

These fruits are very effective in smoothies, or people can eat them as delicious snacks themselves.

8.dandelion

People can boil dandelion leaves to reduce bitterness.

Dandelion green leaf is another nutritious green leaf vegetable.

They contain many nutrients like kale. A cup of chopped dandelion green contains a lot of vitamins A, C and E and 428, 1 microgram of vitamin K,

Dandelion green also contains many minerals, including calcium, iron, magnesium and potassium.

It is best to cook dandelion to reduce its bitterness. They are delicious as a side dish with other vegetables.

Eat more nutritious food. What are the top five foods that effectively supplement nutrition?

1, celery: celery contains a lot of sodium and cellulose, among which a substance called phthalide is very helpful to health. This is because they can relax muscle tissue and increase blood volume. Celery not only has the function of lowering blood pressure, but also helps to lose weight because it contains less calories.

2. Seaweed: The content of fat, sodium and protein in seaweed is also high. According to different colors, algae can be divided into four types: green algae, brown algae, red algae and blue-green algae. They are all foods with rich nutritional value, which can effectively control blood pressure. You can also dry seaweed and make it into powder instead of salt.

3. Chicken leg meat: Each chicken leg is high in fat and protein. Related studies have confirmed that two-thirds of unsaturated fat in chicken leg meat is good for the heart, and most of these unsaturated fats have no effect on cholesterol, but only increase the content of lipoprotein, thus greatly reducing the chance of heart disease.

4. Lentils: Lentils are high in fat, cellulose and protein. In addition, the folic acid in cooked lentils far exceeds that in cooked spinach. According to experts, if the lentils you eat are very rich in color, such as black, yellow, red and so on, then their pods contain antioxidants. At the same time, the position of rice and pasta can be used as a sandwich between chicken and beef.

5. Scallops: Scallops are also rich in sodium, protein and fatty acids. Protein content in scallop is the main source of trace elements such as magnesium and potassium. When cooking scallops, it is recommended to steam or boil them, which can retain the nutrients of scallops to the greatest extent, and this method is very simple and fast, and anyone can try it.

There are many factors leading to malnutrition, such as picky eaters, eating too much processed food, lack of vitamins and so on. Only by finding the cause of your illness and then carrying out targeted treatment can you recover as soon as possible. If you are still malnourished after tonic, you'd better go to the hospital for a detailed physical examination immediately to see what the problem is.