Sweet potato is a versatile health food, not only because it can nourish the stomach and strengthen the spleen and prevent constipation, but also because more and more research experiments have proved that sweet potato has a comprehensive health care function in recent years.

1, preventing high cholesterol

The University of Tokyo, Japan, studied the effects of 130 kinds of foods on cholesterol inhibition, and found that the effect of sweet potato was 10 times that of other foods. Therefore, if the cholesterol is high, you can eat two more sweet potatoes.

2. Help lower blood pressure

Increasing potassium intake is very important for lowering blood pressure.

According to the National Health and Nutrition Survey, less than 2% of American adults meet the standard of 4,700 mg of potassium per day. A medium-sized sweet potato can provide about 542 mg of potassium.

Step 3 maintain joints

Sweet potato is rich in mucin, which is good for maintaining joints.

4. Enhance immunity

Sweet potato contains a lot of vitamin C and β-carotene, and this powerful nutritional combination can enhance immune function.

Recommended way to eat:

The starch in raw sweet potatoes is difficult to digest and must be steamed or roasted. Advocate cooking methods and use less frying. In addition, eating sweet potatoes on an empty stomach is prone to pantothenic acid and heartburn. Sweet potatoes should be eaten while they are hot, so that your stomach will be comfortable.

Longevity "First Supplement": Lycium barbarum

Lycium barbarum is a good health food, a precious medicinal material and tonic, which has the effect of improving eyesight and caring skin.

Traditional Chinese medicine believes that Lycium barbarum is sweet in taste and flat in nature, and has the effects of tonifying kidney and nourishing yin, nourishing liver and improving eyesight, benefiting qi and lowering cholesterol, exciting brain nerves, enhancing immune function, preventing and treating cancer, resisting aging and beauty beauty.

Lycium barbarum is rich in calcium, phosphorus, iron and other nutrients, and has good medicinal value. It is beneficial to reduce blood pressure, blood sugar and blood lipid, and it is a natural nutrient.

Recommended way to eat:

Lycium barbarum can be paired with all kinds of porridge. There is also a simple way to eat Lycium barbarum, that is, chew it once in the morning and evening, and eat it while chewing, so as to fully absorb the nutrition in Lycium barbarum.

However, it is best to halve the amount when chewing Lycium barbarum, otherwise it is easy to be overnourished. Generally speaking, it is best for healthy adults to eat about 20 grams of medlar every day.

The First Soup of Longevity: kelp tofu soup

Zheng Dongming, a nutritionist at the Fourth Affiliated Hospital of Harbin Medical University, introduced:

Kelp contains fucoidan, alginic acid and other substances, which can lower blood pressure and blood lipid, and also have hemostatic effect on arterial bleeding.

Tofu is recognized as a healthy food in the field of nutrition, which has the function of lowering cholesterol, and lecithin in it forms choline in human body, which has the function of preventing arteriosclerosis.

If kelp is added to bean curd soup, it can also reduce blood fat and blood pressure. The combination of the two will have a better effect of reducing blood lipid.

Exercise:

Stir-fry onion, ginger and garlic, put them in the sea, add appropriate amount of water to boil, then put the cut tofu into the soup, continue to cook for 5 minutes, and then add salt and a little sesame oil to the pot.

The first porridge for longevity: oatmeal millet porridge

Oatmeal porridge is a famous "longevity porridge", and many centenarians have the habit of drinking oatmeal. Add some millet into oatmeal to make oatmeal millet porridge, which is fragrant and soft, and has the effects of calming the nerves, helping sleep, reducing blood fat and sugar, nourishing the stomach and moistening the lungs.

Chang Hui, an associate professor at the Nutrition and Food Research Center of the Third Military Medical University, said: Oats are rich in water-soluble dietary fiber, which can reduce blood lipid and cholesterol, control blood sugar and relieve constipation.

Many nutrients in oats are higher than rice, for example, protein is twice as high as rice, calcium is 10 times as high as rice, and minerals such as iron, zinc and selenium are 2-3 times as high as rice, which is especially suitable for the elderly.

The tryptophan in millet is very high. Tryptophan can promote the secretion of the neurotransmitter 5- hydroxytryptamine after entering the human body. This substance has the functions of calming the nerves and promoting sleep.

Materials:

Take oat 100g, millet 100g, and appropriate amount of Lycium barbarum.

Exercise:

1. Wash oats, millet and medlar and soak them in cold water for 30 minutes. Add a proper amount of water to a boiling pot, add oats, and turn to a low heat after the fire boils.

2. Add millet after boiling for 15 minutes, stir evenly, pay attention to stirring, add proper amount of Lycium barbarum after cooking, turn off the fire, and stew for 10 minutes before eating.

Lycium barbarum nourishes liver, kidney and lung. Adding a small amount of Lycium barbarum to porridge not only increases the color and flavor, but also has a better therapeutic effect.

These longevity "first soup" and "first porridge" ...

You can eat it every day, and the most important thing is that every family has it. Don't miss it!