1, vegetables
Vegetables are roots, stems, leaves, flowers and other parts of plants. Their main nutritional significance is to provide a variety of vitamins and minerals and dietary fiber for the human body.
The water content of vegetables is mostly above 90%, the protein content is less than 3%, and the fat content is less than 1%. Except for a few vegetables such as potatoes and lotus roots, most vegetables have low starch content and belong to low-energy foods. Vegetables contain almost all vitamins except vitamin D and vitamin B 12, especially vitamin C and carotene, but the content of B vitamins is not very high. In addition, the content of vitamin K in green leafy vegetables is very high, and its content is positively correlated with the depth of green.
In the traditional diet of China residents, there are few animal foods rich in vitamin A and vitamin B2. Most of the vitamin A needed by human body is converted from carotene in vegetables, and green leafy vegetables are also one of the important sources of vitamin B2 in diet. Due to the low consumption of fruits in China, there are not many fruits rich in vitamin C, and vitamin C in the diet mainly comes from vegetables. Therefore, it is very important to eat enough vegetables in the diet to ensure the supply of vitamins.
Vegetables are rich in various minerals, including potassium, magnesium, calcium and iron. It is an important dietary source of minerals and an important food category to regulate the acid-base balance of body fluids. The iron in Chinese people's diet is mainly non-heme iron, and its absorption and utilization rate is low. Vegetables are rich in vitamin C, which can help the absorption of iron and is also very important to ensure the bioavailability of iron.
Many green leafy vegetables are rich in calcium, such as rape, Chinese kale, fungus, potherb mustard, amaranth, black cabbage and so on. The calcium content per 100 g can reach more than 100 mg, which is of certain significance to ensure dietary calcium supply. However, spinach, water spinach, potherb mustard, water bamboo and other vegetables with astringent leaves contain more oxalic acid, which will combine with minerals such as calcium and iron, reducing the bioavailability of these minerals, so attention should be paid in the cooking process. It is best to blanch in boiling water 1 min to make most oxalic acid dissolve in water, and then take it out for fried food or cold salad. However, cooking for too long will cause a lot of loss of vitamin C, so we should strictly control the time.
Among vegetables, dark green tender stem and leaf vegetables (including flowers and flower moss) contain the most abundant nutrients. The stronger photosynthesis, the more chlorophyll and the higher carotene content, which can reach 2 ~ 4 mg per 100 g of fresh vegetables. Dark green vegetables are good sources of various nutrients, such as carotene, vitamin C, vitamin B2, calcium, iron and magnesium. Every 100g of fresh vegetables contains more than 20mg of vitamin C, about 0. 10mg of vitamin B2 and more than 1% of protein. In addition, the carotene content in orange vegetables is also high, such as carrots, pumpkins, red-hearted sweet potatoes and so on. The content of carotene and various minerals in light-colored vegetables is low, but some of them are rich in vitamin C, such as bitter gourd, cauliflower and sweet pepper.
(1) Chinese cabbage
Chinese cabbage is the most important vegetable variety in northern China. According to the color, it can be divided into green vegetables and cabbage, both of which belong to light-colored vegetables. Among them, the nutritional components of green vegetables are higher than those of Chinese cabbage. 100g Qingkou Chinese cabbage contains 95% water, 28mg vitamin C, 80μ g carotene, 35mg calcium and protein1.4g.
The seedlings of Chinese cabbage are called Chinese cabbage, also called small green vegetables. It is rich in carotene and its nutritional value is higher than that of Chinese cabbage. 100g Chinese cabbage contains 95g of water, 28mg of vitamin C, 0/680mg of carotene, 0.09mg of vitamin B2, 90mg of calcium and 0/.5g of protein.
Chinese cabbage is resistant to storage, but after storage, the outer green leaves gradually dry up, leaving only yellow and white cabbage for eating. Some people don't like old leaves, deliberately discard green leaves and only eat tender hearts. The nutritional components of green leaves of Chinese cabbage are much higher than those of white leaves. For example, the carotene content of peripheral green leaves is dozens of times higher than that of middle yellow leaves, and the vitamin C content is ten times higher. So try to keep the green leaves outside.
cabbage
Scientific name cabbage, also known as cabbage, cabbage or cabbage. Belongs to light-colored vegetables. Generally speaking, the nutritional value of Chinese cabbage is similar to that of Chinese cabbage, but the content of vitamin C is higher than that of Chinese cabbage. 100g of fresh Chinese cabbage contains protein1.5g, carbohydrate 3.6g, vitamin b 1.03, vitamin B2 0.03, vitamin c 40mg and calcium 49mg. In addition, cabbage is rich in folic acid. Pregnant women need folic acid supplements and eat more cabbage. Cabbage is suitable for frying, boiling and cold salad, and it is easy to preserve, which is deeply loved by Chinese and western families.
Fresh cabbage contains phytoncide, which has antibacterial and anti-inflammatory effects; Chinese cabbage contains some kind of "ulcer healing factor", which has a good therapeutic effect on ulcers and can accelerate wound healing. It is a diet food for patients with gastric ulcer.
Considering the preservation of vitamin C and physiologically active substances, Chinese cabbage is most suitable to be eaten raw or fried quickly. Only in this way can it give full play to its nutritional and health care functions.
(3) spinach
Spinach is a Chenopodiaceae plant, also known as red root vegetable, which is a famous variety in dark green leafy vegetables. The protein content of spinach is 2.6%, which is one of the varieties with the highest protein content in vegetables. Its carotene content is also very prominent, and some varieties can even compete with carrots. 100g Spinach contains vitamin 32mg, carotene 2.92mg and vitamin B2 0. 1 1g, which is similar to amaranth.
The contents of calcium and iron in spinach are higher in vegetables, and the contents of calcium and iron in spinach are 66 mg and 2.9 mg per kloc-0/00g, respectively. Many people think spinach is a good food to supplement iron, but spinach contains a lot of oxalic acid, which makes people have astringent taste after eating spinach. At the same time, oxalic acid combines with iron and calcium to form a precipitate that is difficult for human body to absorb, so the bioavailability of iron and calcium in spinach is very low. The so-called spinach can not be cooked with tofu, in fact, because tofu contains a lot of calcium, which can not be absorbed by the human body after combining with oxalic acid, resulting in waste. Oxalic acid is easily soluble in water, so if you blanch spinach in boiling water before cooking and discard the blanched vegetable water, you can remove most of oxalic acid, greatly improve the utilization rate of calcium and iron, and enjoy the delicious stewed tofu with spinach.
(4) carrots
Carrots, also known as golden bamboo shoots, ginseng and clove radish, are the fleshy roots of carrots, mostly orange. It is famous for its rich carotene and has the reputation of "carotene".
Carrots are rich in carotene, and the content varies with varieties and cultivation conditions. At present, the carotene content in high-quality carrot varieties cultivated in Japan can reach 100g carrot 12mg, while the average variety in China is only 3 ~ 4 mg. Even so, it is the best source of carotene. Eating150g carrot every day can meet the needs of adults for vitamin A every day. Therefore, eating carrots regularly can prevent vitamin A deficiency, enhance night vision and improve body resistance. Recent studies have found that carrots can increase the blood supply to the heart, reduce blood lipids, and have the effects of lowering blood pressure and strengthening the heart.
Carrots belong to the category of vegetables with low water content, only 87 ~ 90%. The sugar content is more, and the carbohydrate content reaches 7% ~ 10%. In addition to carotene, carrots also contain a certain amount of vitamin C. 100 g carrots contain about 13 mg of vitamin C, but the contents of B vitamins and minerals are not prominent. Carrots can be divided into red and yellow varieties. Red carrots are low in nutrients, while yellow and orange carrots are rich in protein, carotene and vitamin C.
Carrots can be processed into carrot juice, carrot sauce, preserved carrot and so on. Among them, carotene is not lost much during processing and is very stable in cooking. Stewing carrots and meat together can not only mask their special smell, but also promote the absorption of carotene because of the existence of meat fat. If carrots are eaten raw, the absorption rate of carotene is relatively low, so carrots are suitable for frying or stewing.
(5) Radish
Radish is a cruciferous plant, and its edible part is tender underground root, which belongs to light-colored vegetables. There are many varieties of radishes, such as carrots, white radishes, green radishes and heart-shaped radishes. There are also water radish and cherry radish according to size. The water content of radish is between 88% and 93%, and some varieties contain a certain amount of sugar and starch, and their carbohydrate content is between 3% and 9%.
The content of carotene in radish is low, but it is rich in vitamin C. Every 100g radish contains 20-40 mg of vitamin C. Among them, B vitamins and minerals are also comprehensive, but not as good as green leafy vegetables.
Radish not only has nutritional value, but also has many health functions, so it has been valued since ancient times. Radish contains amylase and mustard oil, which can strengthen the stomach and promote digestion when eaten raw. Radish is often used to treat common diseases such as cold, cough and asthma, expectoration, tracheitis, dysentery, headache and constipation. Because the physiological active substances in radish lose their activity after heating at high temperature, raw radish has the best digestive effect.
Radish tassels have high nutritional value and can be eaten as vegetables. The content of vitamin C and carotene is higher than that of radish itself, and the content of calcium is especially rich. 100 g carrot tassels contain 238 mg of calcium. However, the content of oxalic acid in radish tassels is high, which hinders the absorption of minerals. It is advisable to blanch with boiling water before eating.
(6) tomatoes
Tomatoes, also known as tomatoes, belong to solanaceae vegetables. Its beautiful color comes from lycopene, which is a powerful antioxidant. Tomatoes are rich in vitamin C and carotene, and each 19 g tomato contains 0.55 mg of carotene and 0/00 mg of vitamin C/kloc-0. The content of B vitamins and minerals is not prominent.
If we simply talk about the content of nutrients, tomatoes are far less than green leafy vegetables. But tomatoes can be used as vegetables, fruits and condiments, so they are of great significance in diet. Because tomatoes are very acidic and have a protective effect on vitamin C, even after cooking, the loss of vitamin C is very small. Adding tomato sauce, tomato juice and tomato sauce can also reduce the loss of vitamin C.
Tomatoes are rich in vitamin C and organic acids, which can reduce the iron in vegetables and promote the body's absorption of iron. From this point of view, it is good for people with anemia to eat tomatoes. Tomato is an excellent fruit and vegetable in summer, because it has certain functions of invigorating stomach, promoting digestion and clearing heat. However, it should be noted that the tomato cultivated in greenhouse in winter has low vitamin C content and insufficient organic acid content, and the tomato cultivated in open air has high nutritional value.
(7) cucumber
Cucumber is a cucurbitaceous vegetable and a cucurbitaceous crop. Generally speaking, the content of carotene in melon vegetables is low, and the mineral content is not prominent. They are characterized by light and refreshing taste or pleasant fragrance, contain a certain amount of vitamin C, and are particularly low in sodium, energy and fat. 100g Cucumber contains only 0.5g of fat, 0.8g of protein, 9mg of vitamin C, 5mg of sodium and energy 15kcal.
Cucumber can be eaten raw and is a good vegetable in summer. Although the nutrients contained in it are not high, it can be eaten raw and will not be destroyed by processing and cooking. To meet the daily supply of vitamin C, you need to eat 900 grams of cucumber. Because the energy content of cucumber is lower than that of fruit, it is a famous diet food, and people who control their weight can safely eat it. In recent years, cucurbitacin has been found in cucumber, which has certain anticancer effect.
(8) Pumpkin
Pumpkin, also known as rice melon, nest melon and pumpkin, is also a cucurbitaceae crop like other melon vegetables. Mature pumpkin contains a small amount of starch, so its energy content is slightly higher than other melon vegetables. 100 grams of pumpkin contains 4.5 grams of carbohydrates and has an energy of 22 kilocalories. Pumpkin tastes sweet and its meat is soft. It can be used as both a dish and a meal. It can also be used as stuffing, preserved fruit and snacks.
Pumpkins are golden in color and rich in carotene. 100 grams of pumpkin contains 0.89 mg of carotene, and eating 200 grams of pumpkin can meet nearly 40% of the daily vitamin A requirement of adult men.
In recent years, the health care function of pumpkin has attracted people's attention. Pumpkin is easy to digest, non-irritating and suitable for patients with gastric ulcer. Its sodium content is extremely low, which is suitable for patients with hypertension and nephropathy. Pumpkin contains mannitol, which can promote defecation and is suitable for constipation patients. Pumpkin also has a certain auxiliary effect on diabetes. Studies have proved that pumpkin can promote insulin secretion. Eating a large amount of pumpkin can significantly reduce the blood sugar of diabetic patients and improve their condition.
2. Fruit
Fruit is the fruit of plants rich in water and sugar. The nutrients contained in fruits are similar to those in vegetables, but there are some differences in quantity and proportion.
The water content of fruit is above 85%, and the carbohydrate content is above 10%, which is higher than all kinds of vegetables except potatoes. The carbohydrates in ripe fruits are mainly sucrose, fructose and glucose. Only bananas contain a certain amount of starch, and the carbohydrate content is as high as 20%, which is an important source of dietary energy in some areas. The content of protein in fruits is mostly below 1%, and it can reach above 1% in bananas, but it is still far lower than that in cereals.
Fruits contain vitamin C and various minerals, but most fruits are far less than green leafy vegetables. Fruits with high vitamin C content mainly include fresh jujube, kiwi fruit, black jujube, strawberry, hawthorn and citrus, among which the vitamin C content of fresh jujube and kiwi fruit can reach more than 200 mg per 100 grams of fresh fruit. However, the vitamin C content of apples, peaches, pears, apricots, begonia and other common fruits is mostly below 10 mg per 100 grams of fresh fruit, and some varieties are even below 1 mg. The fruits with high carotene content are mango, loquat and apricot. The contents of minerals such as calcium and iron in fruits are also lower than those in vegetables. However, the vitamin C content of some wild fruits is extremely high. For example, the vitamin C content in100g jujube can reach more than 800 mg.
Therefore, in general, the significance of fruits in the supply of dietary nutrients is far less than that of vegetables. However, as a pleasant food, fruit also occupies a certain position in the diet. They are convenient to eat, attractive in taste, rich in pectin, organic acids and aromatic substances, and have the effect of stimulating appetite. In addition, the fruit does not need to be cooked before eating, and the nutrients contained will not be lost.
(1) Citrus
Citrus is the largest family of fruits, belonging to Citrinae of Rutaceae, including citrus, orange, sweet orange, grapefruit, lemon, grapefruit, kumquat and other varieties. Except lemon and grapefruit, other citrus fruits are native to China. Citrus fruits have high yield and rich flavor, and belong to the most comprehensive category of fruits.
Citrus fruits are famous for being rich in vitamin C, and the sour taste comes from citric acid, which has a protective effect on vitamin C, so most of the vitamin C that is most easily destroyed can be preserved after being processed into juice. The vitamin C content of citrus fruits varies with varieties, ranging from varieties containing 100 g to varieties containing 80 mg. The vitamin c content of fresh lemon is 50 ~ 80 mg100g; Grapefruit is a natural hybrid of grapefruit and orange, with a content of 30 ~ 40mg；; 30-60mg of sweet orange; Orange 10 ~ 40mg. The famous Shatian pomelo in Guangxi is rich in vitamin C, and the fresh fruit content can reach more than 80 mg per 100 g pulp. Vitamin C in citrus peel is richer than that in citrus meat, and the vitamin C in 100 g of citrus peel can reach more than 100 mg.
The yellow color in citrus comes from carotene. The carotene content in citrus is not as good as that in dark green vegetables, and it is equivalent to that in light green vegetables, so it can be regarded as an excellent category in fruits. Similarly, the carotene content in citrus peel is 1-2 times higher than that in meat. In addition, citrus fruits are also rich in folic acid. Among minerals, citrus is rich in potassium, low in sodium and high in calcium. Every 100g of citrus fruit contains 20-80mg of calcium, which is 10 times higher than that of apples and other fruits.
Citrus is rich in organic acids, which can help digestion, promote appetite and facilitate the absorption of minerals. In addition, citrus is rich in flavonoids, and the peel contains a lot of glycosides, which is of great help to protect blood vessels, lower blood pressure and prevent coronary heart disease. Citrus fruits contain carotene, flavonoids and other ingredients, which can inhibit the effects of various carcinogenic chemicals, especially to reduce the risk of pancreatic cancer.
(2) Apple
Apple is a fruit of Pyrus in Rosaceae. Although there are many varieties, the nutritional value is similar. 100g Apple contains about 85g of water, 8- 13g of sugar, 0.2-0.5g of protein and 50-60kcal of energy.
Judging from the contents of vitamins and minerals, apple is not a highly nutritious fruit. 1 00g of apples contain less than 5mg of vitamin C, and some varieties even contain less than1mg, while the daily supply of vitamin C for adults should be100g. The content of calcium, iron, zinc, copper and other minerals in apples is very low, and the content of potassium in fruits is also in the middle and lower level. Therefore, it is unwise to supplement vitamins and minerals by eating apples.
However, people pay attention to the health care function of apples. Eating apples regularly can help digestion and prevent constipation. Organic acids can inhibit the reproduction of bacteria in the mouth and prevent dental caries. Recent studies have also confirmed that apples can promote the production of interferon and improve immunity.
(3) Pears
Pears, like apples, belong to Rosaceae. The water content of pears is between 83% and 89%, and the protein content is between 0. 1%-0.6%. Every 100g pear contains 30 ~ 50 kilocalories, which is slightly lower than that of apples. The content of vitamin C per 100g pear is 3 ~ 10 mg, and that of common yali pear is about 4 mg. The content of B vitamins and minerals is not high, but slightly higher than that of apples. Intake of 2.5 kilograms of pears can meet the daily demand for vitamin C.
Pear is similar to apple, but it has a certain health care value. Folk use it as an auxiliary diet food for various respiratory diseases, and make it into autumn pear juice, autumn pear paste and other health foods.
(4) peaches and nectarines
Peach is a cherry plant in Rosaceae, which is divided into white meat varieties and yellow meat varieties. Nectarine and peach are closely related, but there is no fluff on the peel, and the aroma is stronger than that of peach.
The water content of peach is 85% ~ 92%, the sugar content is 9% ~ 13%, and the protein content is 0.4% ~ 0.9%. Every100g of peach meat contains 40 ~ 55 kilocalories. Among all kinds of peaches, yellow peach has the highest nutritional value. White peach contains almost no carotene, while yellow peach contains a certain amount of carotene, protein and minerals. The content of vitamin C in peaches is slightly higher than that in apples. Every 100g peach contains about 10 mg of vitamin C and 0/00 ~160mg of potassium, but the contents of iron, zinc and other minerals are not high.
Nectarine meat is apricot yellow, in which the dry matter content is higher than that of ordinary peaches, and it is rich in carotene and potassium. 100g nectarine contains 82% water, 64 calories, 294 mg potassium, 13 mg vitamin c and about 0.5 mg carotene.
(5) Jujube
Jujube belongs to the genus Ziziphus of Rhamnaceae, also known as Jujube, Jujube and China Jujube. Jujube is the earliest cultivated fruit in China and also a traditional tonic in China. At present, China is still the only country that cultivates jujube in large quantities.
Jujube is rich in vitamin C. Among all kinds of cultivated vegetables and fruits, only fresh jujube has the highest vitamin C content, which can reach more than 200 mg per 100 g, and some varieties can reach more than 500 mg, so it has the reputation of "king of vitamin C". Vitamin C is of great significance for improving physical strength, enhancing immunity and preventing cancer and cardiovascular diseases, so jujube is a good health food for the infirm and patients with chronic diseases. People have the opportunity to eat a small amount of dates all year round. Because dried jujube also contains more vitamin C, it can help people prevent vitamin C deficiency in the season of fruit deficiency.
Fresh jujube is rich in vitamin B2 and nicotinic acid, and dried jujube is a good source of vitamin B2, which is not as good as ordinary fruit. Jujube is rich in iron. Because it is rich in vitamin C, the iron absorption rate of red dates is higher than that of ordinary plant foods, and it is an excellent blood-enriching food. The content of trace elements such as calcium, magnesium, manganese and zinc in red dates is also the top grade in fruits.
The content of flavonoids in jujube is extremely high, and it also contains rutin, a pharmacological component. Rutin has a good antihypertensive effect, and flavonoids have a protective effect on blood vessels, so jujube is a good health food for cardiovascular patients.
(6) grapes
Grapes belong to berries, with a water content of about 88%, and the sugar content varies from 9% to 20% depending on varieties. Every100g of grapes contains 40 ~ 50 kcal of energy. Grapes contain a small amount of vitamin C and carotene, especially potassium in minerals.
Raisins are important dried fruits. It is made of fresh grapes by drying, containing more than 80% carbohydrates, and its energy is equivalent to that of dry grains. A small amount of carotene and vitamin C contained in grapes were destroyed during drying, but their contents were similar to those of fresh grapes due to concentration. Raisins are a good source of minerals. 100g raisins contain 995mg of potassium, 52mg of calcium, 9. 1 mg of iron, 45mg of magnesium and 52mg of calcium. Therefore, raisins are nutritious snacks and good staple food ingredients.
(7) strawberries
Strawberry is a berry of the genus strawberry in Rosaceae. It is one of the most attractive varieties of fruit, with beautiful colors and aromatic taste. At the same time, it is also a good source of vitamin C.100g of fresh strawberry contains 47mg of vitamin C, which is not only higher than apples, pears, peaches and other fruits, but also higher than most oranges.
Strawberry is a low-energy fruit, its water content is above 90%, its carbohydrate content is 6%, and every100g of strawberry contains only 30 kilocalories. Eating strawberries with a weight of 1 kg will get the energy equivalent to 1 half a steamed bread. Strawberries are high in organic acids, which can stimulate appetite and help digestion, and also have therapeutic effects on gastrointestinal patients.
Strawberries are rich in minerals. Every 100g strawberry contains potassium 13 1mg, iron10.8mg, calcium 18mg and manganese 0.49mg. Strawberry has a high absorption rate of iron, which can enrich blood for anemia patients. Generally speaking, strawberry is a kind of fruit with high nutritional density. In addition, the small seeds of strawberry enter the human body with the pulp and are good dietary fiber.
(8) Hawthorn
Hawthorn belongs to Rosaceae, rich in organic acids, and its pH value can be as low as 3, so it is famous for its rich sour taste. Hawthorn contains about 73% water, protein 1.7% and 22% carbohydrate.
Hawthorn is a kind of fruit with high nutritional value, which is rich in many minerals. Every100g hawthorn can provide 299 mg of potassium, 52 mg of calcium, 0.9 mg of magnesium 19 mg and 0.9 mg of iron. Hawthorn is also a good source of vitamin C. Every 100 gram of hawthorn contains 53 mg of vitamin C, and some varieties can even reach more than 80 mg. Intake of 200 grams of hawthorn can basically meet the daily vitamin C needs of adults. The carotene content in hawthorn is not high.
Hawthorn is a very beneficial health fruit in modern people's diet. Hawthorn is as rich in flavonoids as jujube, which helps cardiovascular patients maintain vascular health. Quercetin and other glycosides contained in hawthorn can dilate blood vessels, increase coronary blood flow, promote tracheal ciliary movement, and have expectorant and antiasthmatic effects. The pectin content in hawthorn is very high, and it freezes after adding sugar because of pectin. Pectin has the functions of lowering blood sugar and preventing gallstones, and can promote the elimination of harmful substances in human body. Therefore, hawthorn is a good health food for patients with cardiac insufficiency, vascular neurosis, cardiovascular diseases and tracheal diseases. In addition, the role of hawthorn in promoting appetite and helping digestion has long been known. Chewing a few slices of hawthorn after a meal is quite effective for indigestion.
Because hawthorn is very acidic, it has a protective effect on vitamin C. Organic acids and vitamin C can promote the absorption of iron in plant foods. Therefore, all kinds of processed hawthorn products, such as hawthorn cake, hawthorn slices, peony bark, hawthorn sauce and hawthorn juice, are good sources of iron and vitamin C.
(9) bananas
Banana is a fruit of Musaceae, which contains about 75% water, 20% carbohydrate and 1.4% protein. 100g bananas contain vitamin C 7 ~ 15mg, but the contents of vitamin B 1, B2, calcium and iron are not high. Bananas are famous for being rich in potassium and vitamin B6, and are often used in diet therapy for hypertension, coronary heart disease and constipation, but patients with nephritis and diarrhea should not eat more bananas.
Banana is the fruit with the highest starch content and energy. 100g of banana meat contains 9 1 kcal of energy, which is equivalent to 90% of the energy contained in the same weight of rice. Banana is the staple food in some areas, which is prone to the shortage in protein. If you eat a lot of bananas, you should consider reducing the number of staple foods.
Dried banana is a flaky food made of dried banana, which contains more than 80% carbohydrates. Can be used as a part of breakfast staple food, providing both starch and minerals.
3. Meat
1. Rabbit meat
Rabbit meat is rich in lecithin, which is indispensable for the development of organs such as the brain and has the function of strengthening the brain and improving intelligence;
Regular consumption can protect the blood vessel wall, prevent thrombosis, be beneficial to patients with hypertension, coronary heart disease and diabetes, and strengthen their physique and muscles. It can also protect skin cell activity and maintain skin elasticity.
Rabbit meat contains lower fat and cholesterol than all other meats, and the fat is mostly unsaturated fatty acids. Eating rabbit meat often can strengthen the body, but it won't get fat. It is an ideal meat for obese patients, and women can keep slim after eating it. Therefore, foreign women call rabbit meat "beauty meat"; Eating free meat often has the function of getting rid of diseases and strengthening the body. Therefore, some people call rabbit meat "health meat";
Rabbit meat contains a variety of vitamins and eight essential amino acids, and contains lysine and tryptophan, which are most easily lacking in human body. Therefore, eating rabbit meat often can prevent the deposition of harmful substances, let children grow up healthily and help the elderly prolong their lives.
2.donkey meat
Donkey meat is not only a kind of health food with high protein, low fat and low cholesterol, but also because of its slender muscle bundle, high intramuscular fat content and fresh and delicious meat. In addition, donkey meat has high tryptophan content, and the proportion of essential amino acids in total amino acids is large, so it has high protein quality. Among the higher fatty acids in donkey meat, there are many unsaturated fatty acids and high contents of linoleic acid and linolenic acid, which make donkey meat have extremely high biological value. The umami amino acids in donkey meat are also higher than pork, beef and horse meat, so donkey meat is more delicious, and people often equate it with "dragon meat in the sky".
3. Beef
Beef also contains special components of various nitrogen-containing substances, such as inositol, xanthine, hypoxanthine, taurine, protein with low molecular weight (such as international peptone), peptides (such as carnosine and carnosine), amino acids (such as alanine, glutamic acid, aspartic acid and leucine), uric acid and urea ammonia; It also contains nitrogen-free compounds such as fat, lactic acid, glycogen and inorganic salts. These and some unexplored basic ingredients make beef popular at the table and dominate the meat.
4. Pork
Protein of pork is a complete protein, which contains a variety of essential amino acids. The proportion of essential amino acids is close to the needs of human body, which is easy to be fully utilized by human body and has high nutritional value. It belongs to high-quality protein. The average protein content of pork is about 13.2%, which varies with pig breed, age, fatness and origin. For example, the protein content of pork in different parts of pigs varies greatly due to the different degree of fatness. For example, the protein content of pork tenderloin is about 2 1%, the rear buttock tip is about 15%, the rib meat is about 10%, and the breast meat is only 8%. It can also be seen that the protein content of lean pork is higher than that of fat pork. The skin and tendons of pigs are mainly composed of connective tissue. The protein content of connective tissue is 35%-40%, and most of them are collagen and elastin. Because collagen and elastin lack essential amino acids such as tryptophan and methionine, the nutritional value of food with pig skin and tendon as the main raw materials is low. However, it is precisely because they are rich in collagen and elastin that these raw materials become the best products for women's beauty. The lipids in pork are mainly neutral fat and cholesterol. Among livestock meat, pork has the highest fat content, and the fat composition is mainly saturated fatty acids with high melting point. This is also the reason why lard is solid at low temperature. The cholesterol content in pork is lower in lean meat, higher in fat meat than lean meat, and higher in internal organs, which is generally about 3-5 times that of lean meat, and the highest in brain, reaching 2000mg/ 100g. Although cholesterol has a wide range of physiological functions in human body, it is also the main component of thrombosis and calculus. So eating too much high cholesterol food will lead to arteriosclerosis and increase the probability of hypertension.
Carbohydrates in pork mainly exist in muscle and liver in the form of glycogen.
The nutrition of pork is very comprehensive. Besides protein and fat, it also contains calcium, phosphorus, iron, thiamine, riboflavin and nicotinic acid. Pig lean meat also contains hemoglobin, which can supplement iron and prevent anemia. Hemoglobin in meat is better absorbed than that in plants, so eating lean meat to supplement iron is better than eating vegetables.
When pork is cooked, some flavor substances can be dissolved, which are extracts, including nitrogen-containing extracts and non-nitrogen-containing extracts. Nitrogen-containing extracts include nucleotides, inosine, free amino acids and purine bases. The composition of extract is closely related to the flavor and taste of meat, especially the content of nitrogen-containing extract is very important to the thick and umami flavor of broth. The extract can generally promote appetite, increase the secretion of digestive juice, and is beneficial to digestion and absorption.
5. Fish
Fish contains vitamins, such as folic acid, vitamin B2, vitamin B 12, etc. Has the effects of nourishing stomach, promoting diuresis, relieving swelling, promoting lactation, clearing away heat and toxic materials, and relieving cough and asthma. It is effective for edema, edema, abdominal distension, oliguria, jaundice, galactorrhea, etc. Fish is rich in vitamin A, iron, calcium and phosphorus. Eating fish often has the effects of nourishing liver and blood, caring skin and protecting hair. Rich in whole protein. Fish contains a lot of protein, such as yellow croaker 17.6%, hairtail 18. 1%, mackerel 2 1.4%, silver carp 18.6% and carp/kloc-. Protein contained in fish is completely protein, and the quantity and proportion of essential amino acids contained in protein are most suitable for human needs and are easily digested and absorbed by human body. Low fat content, mostly unsaturated fatty acids. The fat content of fish is generally low, and most of them are only 1%-4%, such as yellow croaker 0.8%, hairtail 3.8%, mackerel 4%, silver carp 4.3%, carp 5%, crucian carp 1. 1% (bighead carp The fat of fish is mostly composed of unsaturated fatty acids, and the carbon chain of unsaturated fatty acids is long, which can lower cholesterol.
The content of inorganic salts and vitamins is high. Both marine fish and freshwater fish are rich in sulfur and also contain inorganic salts such as phosphorus, calcium and iron. Fish also contains a lot of vitamin A, vitamin D, vitamin B 1 and nicotinic acid. These are all nutrients that the human body needs.