Although all countries advocate eating more fresh fruits and vegetables, everyone's intake is still not up to standard. For example, in the United States, eating enough fruits or vegetables every day is good for everyone, and more people are still willing to eat beef and cheese. Moreover, the standard of how many fruits and vegetables Americans eat every day has been changing. In the past nine years, the United States has advised everyone to eat five servings of fruit and five servings of vegetables. Obviously, this standard is too difficult for their nationals, and few people can do it. 10 years later, the United States advised everyone to eat more vegetables and fruits, and the more you eat, the better. It was only in recent years that the dietary guidelines were changed to two servings of fruit and three servings of vegetables a day, each serving of 80 grams.
Why 2 portions of fruit +3 portions of vegetables?
Researchers at Harvard University have been devoted to human diet and health. They studied nearly 2 million people in 29 countries for 30 years, and finally found that the habit of keeping about 5 servings of fruits and vegetables every day can reduce the mortality rate. In the course of the study, they found that those who ate five servings of fruits and vegetables every day reduced their risk of death by 65,438+03%, including cardiovascular diseases, respiratory diseases and cancer.
Everyone must be very happy to see this, so the more you eat, the more the death rate will drop. Experts from Harvard University pointed out that this is not the case. Even if you eat more than five servings of fruits and vegetables, it is difficult for your body to gain benefits. Of course, you can eat more if you like. In addition, not all vegetables and fruits and vegetables can be used, but they still need to be carefully selected.
How to choose fruits and vegetables?
There are many kinds of vegetables and fruits, each with different nutrients, some with high sugar content, some with a lot of dietary fiber, and some with almost all water. It is found that starch vegetables have little effect on mortality, while green leafy vegetables have great effect on mortality, so eating more properly is beneficial to health.
At the same time, you can also choose suitable vegetables according to your physical condition. For example, if your body has slight inflammation, you can choose foods rich in folic acid, such as carrots, broccoli, cucumbers and melons. If you have the habit of constipation, you can choose pitaya, spinach, leeks, bananas, Sydney and other foods. If your blood pressure is high, you should choose foods with high potassium content to help your body supplement potassium and eat less foods with high sodium content.
In short, vegetables and fruits should carry more weight than meat. You might as well spend more time buying different fruits and vegetables and eat them together every day. Of course, if you think eating a bunch of vegetables is too much trouble, you can also use heavier foods such as cucumbers and tomatoes instead.
The Dietary Guide for China Residents points out that you should consume 300-500g of vegetables every day, of which half should be dark vegetables and not less than 200g of fruits, and you should eat fresh fruits instead of juicing. Nowadays, drinking fruit juice is often popular in the health circle, but in fact, fruit juice is no different from sugary drinks. Not only is there no nutrition, but it will also make you fat and increase the risk of illness, even if it is 100% pure natural juice. I believe that after reading the article, you should know something about "how many fruits and vegetables to eat". If you don't eat enough at ordinary times, you should increase it appropriately.