1: protein. Fish, meat, beans, eggs and milk are all foods rich in protein.
2: carbohydrates. Also known as sugar, rice, white flour, millet, corn and sweet potato are all sugar.
3: fat. Carbohydrate can be converted into fat without being consumed by human body. In addition, meat is also the best supplement to fat.
4: vitamins. As the name implies, the element that sustains human life. All foods contain various vitamins. Vitamins include: vitamin A, vitamin B, vitamin C, vitamin D, vitamin K, vitamin E, etc.
5: minerals. Everyone will know this. Calcium. Magnesium. Zinc. Copper. Manganese. Iron. Chromium. Wait a minute.
6: cellulose. 1 There are two kinds of water-soluble cellulose, 2 lignocellulose. Water-soluble cellulose plays an important role in cleaning magazines in blood vessels; Lignocellulose plays an important role in cleaning the large intestine.
7: water. Water is the source of life. Boil water in moderation, and master the principle of small amount and many times.
1, tomato
Reason for listing:
Many people like to eat delicious food, charming appearance and fresh colors on the table. In fact, tomatoes are not only delicious, but also have certain "medicinal effects." Tomatoes contain vitamin C, which can prevent colds. A large amount of lycopene is a natural pigment that turns tomatoes red, which has the effects of antioxidant damage and softening blood vessels.
Tip: Do you like persimmon, tomato and egg soup? These two ways of eating are only done once in a lifetime, so which is more nutritious, raw or cooked? If tomatoes are cooked and eaten, they can increase the release of lycopene. If you want to supplement vitamin C, eating it raw is a good choice. Strengthen the stomach and digestion, eat raw and cooked, and do your best. Scrambled eggs with tomatoes are the perfect combination of nutrition, high cholesterol and cholesterol reduction, plant protein and animal protein. But immature green tomatoes are poisonous, so be careful.
China Health Wisdom:
Tomatoes are a very common food. In recent years, China is slowly aging. Tomatoes contain anti-aging and cholesterol-lowering elements, which help prevent senile diseases and are suitable for regular consumption. China is a country with frequent hepatitis in the world, and tomatoes have a certain protective effect on liver.
Step 2: potatoes
Reason for listing:
Potato is a kind of food with a wide range of uses and rich in carbohydrates, which has attracted worldwide attention and favor, and there are many ways to make and eat it. The protein content of potatoes, like grain, is a kind of food that can be cooked and comparable to grain. Potatoes are flat in nature and sweet in taste, which has the function of regulating the stomach in traditional Chinese medicine. It is also rich in vitamin C, and it is also rich in potassium even when eaten with skin. Fresh potatoes contain about 80% water, 20% dry matter, and about 100 calories, without fat.
The Year of the Potato was officially launched at United Nations Headquarters on June 10, 2007, and was celebrated all over the world through scientific conferences, festivals, cooking competitions and art exhibitions. Treat dealing with potatoes as a passionate lifestyle!
Tip: Potatoes have a natural defense function against fungi and pests. Its leaves, stems and buds all contain strong toxins, so potatoes with buds should not be eaten to avoid poisoning.
China Health Wisdom:
Potatoes, like rice, have become a common staple food in China. Due to the greenhouse effect and the decrease of cultivated land, it will be more and more difficult for China to meet the population's food demand. The conditions for rice planting are harsh, but potatoes do not have this problem. Nearly 6 million hectares of potato planting land in China can support 65,438.04 million people.
3. tea
Reason for listing:
Tea has always been regarded as a product to prolong life and is known as "the emperor in oriental drinks". The expression "seven things to open the door" (firewood, rice, oil, salt, sauce, vinegar and tea) includes tea, which shows the importance of tea in a day. Tea is a low-calorie food. Generally, the better the quality of tea, the higher the heat energy. In terms of types, green tea has the highest calorie. The water-soluble vitamins contained in tea can be dissolved in hot water, so drinking tea can supplement many vitamins needed by human body. In addition, tea is refreshing because it contains caffeine, which has the function of exciting the central nervous system.
Tip: Tea leaves are brewed with boiling water, and the fat-soluble nutrients are difficult to be absorbed and utilized. Therefore, it is advocated to eat tea properly to make up for this defect, that is, to make tea into ultrafine powder and add it to various foods, such as tea tofu, tea-containing noodles, tea-containing ice cream and so on. After eating these tea foods, you can get fat-soluble vitamins contained in tea and give full play to the nutritional value of tea.
In addition, there are many tea drinks on the market, and the new national standard is that the content of tea polyphenols can only be regarded as tea drinks, not tea-flavored drinks, so you should choose carefully.
China Health Wisdom:
Drinking tea has a long history in China. Drinking tea has become a habit of people. Different types of teahouses and teahouses in China have different drinking habits. Beijingers like scented tea, while Shanghainese like green tea. In some places, you like to put some condiments in your tea. Thousands of years of tea culture, young people today should carry forward and inherit.
4. Beef
Reason for listing:
Compared with pork and mutton, beef is the most recommended red meat. Mutton is too smelly, pork has too high fat content, beef has low saturated fatty acid content and high protein content. It is also rich in vitamin A. For men, it can enhance resistance, improve eyesight, resist oxidation and enhance muscle strength.
Tips: It is suggested that the intake of beef should not be excessive, just once a week. Cooking methods suggest that it is best to stew, steam, boil, stew and cook, and avoid roasting, halogen, smoking and pickling. Although the latter tastes more delicious, the addition of uncontrollable seasonings will inevitably increase the incidence of cardiovascular and cerebrovascular diseases such as hypertension.
China Health Wisdom:
China people began to eat beef even later than Japanese Koreans, and began to raise beef cattle more than ten years ago. Nowadays, the meat quality of beef has been greatly improved, and the varieties are becoming more and more abundant. Nowadays, there are more children eating steak than adults, and the appetite is amazing. Therefore, a new generation of China people have begun to choose to supplement new nutrition and race against the backward time.
5. milk
Reason for listing:
Milk can help us to supplement different kinds of nutrients we consume every day, such as minerals, protein, fat, carbohydrates and vitamins. As a complete and comprehensive food, it is suggested that everyone in China should always drink a certain amount of milk to avoid our body's nutritional deficiency. As a natural food, milk can be eaten directly without any processing after sterilization. After drinking, it can be almost completely digested and absorbed, and will not produce excess waste excrement.
Tips: According to the degree of degreasing, milk can be divided into whole milk, semi-skimmed milk or skimmed milk. People who are obese or have cholesterol problems should not drink whole milk. Besides, drinking flavored milk is not all bad. Although flavored milk contains sugar, it will reduce the nutritional intake of fresh milk, but it is better than carbonated drinks. If some people's constitution determines that their stomachs can't tolerate milk, we can consider using other dairy products instead of intake.
China Health Wisdom:
The history and tradition of China people eating milk is far from that of the West. Milk contains lactose, which needs to be decomposed and absorbed by lactase in the body. More than 80% people in China lack lactase. China has abundant sunshine, as well as calcium-rich soybeans and vegetables with dark green leaves, so our ancestors didn't get calcium pressure by drinking milk. But now I need to make up this lesson and make my body full of nutrition.
6. Fungi
Reason for listing:
Including all kinds of ears and mushrooms, such as auricularia, tremella, mushrooms, dictyophora, etc. Fungi are rich in protein, dietary fiber, amino acids, vitamins and minerals, without cholesterol and low in fat and sugar. The iron in auricularia auricula is a good supplement to vegetarians, and the effect of blackening hair is also excellent. It can also brighten skin tone and prevent acne. In addition, fungi also have considerable functions of enhancing immunity, anti-tumor, anti-virus, anti-radiation, preventing and treating cardiovascular diseases, protecting liver and strengthening stomach. Why can a vegetarian monk stay strong? The answer is in the "vegetarian meal". A vegetarian meal without fungi cannot be called a vegetarian meal. Fungi and tofu can best protect the body function of vegetarians.
Tip: There are hundreds of wild fungi, but few of them are edible. In addition to natural causes, the pollution of the growing environment can also cause food poisoning. It is imperative to identify poisonous wild mushrooms in time. Generally, we should be cautious about wild mushrooms with bright colors, erythema, pungent smell and bitter taste, and stay away from them. Edible mushrooms are fragrant but odorless. Edible mushrooms are not suitable for drinking and are prone to chemical reactions. If you feel unwell, don't go to see a doctor immediately, and don't delay your illness.
China Health Wisdom:
"Mountain delicacies" often read in ancient books refer to fungi with high nutritional value. Fungi are rich in nutrition and can enhance human immunity. People in China are used to cooking or making soup with fungi, and some common fungi can be mixed with meat and stewed chicken at will. For the current influenza, fungi are the best preventive products for people in China.
7. energy
Reason for listing:
Ginger is an important condiment, can also be eaten as a vegetable alone, and is also an important Chinese herbal medicine. It can penetrate its own spicy and special aroma into dishes and make them delicious. Gingerol in ginger has a strong ability to deal with oxygen free radicals after entering the body, and has an anti-aging effect to some extent. Ginger also has the function of promoting blood circulation and dispelling cold. When you catch a cold or catch a cold, you might as well cook some ginger soup, which can play a very good preventive and therapeutic role.
Tip: Ginger can be divided into tender ginger and old ginger. Most tender ginger is excavated in August. Generally, there is more water, less fiber and slightly spicy. Can be made into food independently. Ginger is mostly excavated in 1 1 month, with less moisture and strong spicy taste, which is mainly used as seasoning. Don't eat rotten or frozen ginger. In addition, eating ginger at a time should not be too much, so as not to absorb a lot of gingerol, and there will be symptoms such as dry mouth and getting angry.
China Health Wisdom:
Ginger has the function of detoxification and sterilization. China has a long coastline. People who live by the sea eat seafood almost every day, just like when we eat preserved eggs or fish and crabs, we usually put some Jiang Mo and ginger juice on the table. Chinese medicine theory holds that ginger is warm and has the effect of relieving exterior syndrome.
8. vinegar
Reason for listing:
Vinegar is not only a kind of edible condiment, but also has the nutritional and health-care functions of appetizing, increasing food intake and disinfection. Enzymes in vinegar can inhibit and reduce the formation of peroxide free radicals in the process of human aging and play an anti-aging role. When stewing cook the meat, bone and skin, it is best to add a little more vinegar, which can promote the full decomposition of a large number of protein and make high-quality protein more fully absorbed by the human body.
The ph value of vinegar is 1, 5 ~ 2,0, which is very close to the ph value of human gastric acid 1, 3 ~ 1, 8, and it has the function of regulating the stomach. Brewing vinegar contains a variety of organic acids, protein, amino acids and so on. The sour taste of vinegar can accelerate saliva secretion and digestion, while acetic acid and citric acid can penetrate food and have strong bactericidal ability. Acetic acid is beneficial to transforming energy, softening blood vessels and lowering cholesterol in blood. Organic acids are beneficial to maintain the balance and stability of pH value in human body. Eating a small amount of vinegar and cooking with vinegar as seasoning are also good for preventing arteriosclerosis.
Tips: Vinegar beverage and vinegar for home cooking are completely two concepts. Some people say that vinegar drinks can completely retain various vitamins, inorganic salts and other trace elements in fruits. However, the scientific basis for treating diseases with it is insufficient, and patients with excessive gastric acid secretion and gastric ulcer should use vinegar drinks with caution.
China Health Wisdom:
Jealousy has been a traditional way of keeping in good health in China since ancient times. In our country, the habit of jealousy is different everywhere. Vinegar is produced all over China, with various varieties and styles, which not only consumes a lot, but also softens blood vessels in combination with medical health preservation theory. Vinegar is also the most common condiment in many traditional foods.
9. Soybean
Reason for listing:
The main ingredient of soybean is protein, especially the vegetarian protein source. They contain essential amino acids, which have effects on the repair and regeneration of muscles and the growth of skin, hair and nails. Soy protein is also the cheapest in protein. Soybean has high nutritional value, but direct consumption will affect the absorption of protein and cause flatulence. The protein absorption rate of whole beans is about 65%, but the absorption rate can be improved a lot after being processed into soybean milk. So it is best to make soybeans into soybean milk or tofu. In the morning, you can make soybean milk with your own soymilk machine, and steam corn with bean dregs at night, so the coarse and fine grains complement each other.
Tip: Don't use soy milk instead of milk. The quality of soybean milk is equivalent to that of milk. Iron is five times that of milk, while fat is less than 30%, calcium is only 20%, and phosphorus is 25% of milk. So drink soybean milk and milk.
China Health Wisdom:
Compared with milk, China people have a special liking for soybean milk and a series of bean products cultivated with soybeans. Especially for disciples who believe in Buddhism in China, the main source of protein is not meat, but bean products. Rich plant protein makes soybean the leader of protein Kingdom.
10, grape
Reason for listing:
Midsummer is the season when a large number of grapes are on the market. Grapes are rich in nutrition, fresh and delicious, sweet and sour, and are deeply loved by all ages. Grape contains essential vitamins, minerals and a small amount of protein and fat. It is mild in nature, sweet and sour in taste and non-toxic. Traditional Chinese medicine has regarded it as a good blood tonic.
Tips: nutritionists have found that the content of resveratrol in grape skin is higher than that in grape meat and grape seeds. It is a polyhydroxyphenol compound with strong anticancer ability. When eating grapes, most people spit out the skin, because the skin is astringent and will lose a large part of the nutrition from the skin. Therefore, in the future, we should all "eat grapes without spitting their skins".
China Health Wisdom:
Traditional Chinese medicine believes that grapes are flat and sweet, which can replenish qi and blood and quench thirst. Modern medicine has proved that polyphenols contained in grapes have strong antioxidant activity, which can effectively regulate the function of liver cells and resist or alleviate the damage caused by free radicals. Roots and leaves can also be used as medicine, and they are all treasures.
1 1, Apple
Reason for listing:
Among many fruits, apple is the most common one. Apple pectin belongs to soluble fiber. Eating it raw can not only promote cholesterol metabolism, effectively reduce cholesterol level, but also regulate the stomach, because it is rich in fiber and helps to excrete. On the other hand, people who have loose bowels are also good, because malic acid has a astringent effect. Apples have the effects of nourishing body fluid, moistening lung, strengthening spleen and appetizing. According to nutritional analysis, apple contains the most fructose, various organic acids, pectin and trace elements, which can dilate blood vessels and is beneficial to patients with hypertension. In addition, although apples are rich in nutrition, they are not high in calories, so they are very popular with dieters and are suitable for all ages.
Tip: Apples are rich in antioxidants. People with spleen and stomach deficiency and cold should wrap apples in tin foil and cook or simmer them before eating. Don't eat fruit before meals, so as not to affect normal eating and digestion. The heavier an apple of the same size is, the more water it contains. If you tap with your fingers, the sound will be clearer and fresher.
China Health Wisdom:
Apple has the meaning of "peace" in China since ancient times, and the "fruit of peace" symbolizes peace and harmony. As a "safe fruit", "apple" is pronounced as "apple". China is the largest apple producer in the world, and there are a large number of high-quality apples in many areas. Eating apples rich in the local area is a good example of using local materials.
12, rice
Reason for listing:
People in China have been eating rice for thousands of years. Geographically, southerners are more accustomed to eating rice, while northerners prefer eating noodles. The most reasonable way for China people to eat rice is to suggest that southerners eat southern rice and northerners eat northern rice. For northerners, rice in the south is planted several seasons a year, while rice in the north of the northeast plain is planted one or two seasons a year-the longer it grows on the land, the more nutritional value it gathers. However, it is not recommended for southerners to eat northern rice because the transportation and storage time is too long.
Tips: It is recommended to eat miscellaneous grains rice, the more miscellaneous the better. It is best to eat two or more kinds together to achieve complementary advantages. Purple rice and coix seed are recommended. Besides steamed rice, porridge is recommended. Porridge has the function of strengthening the spleen and stomach, especially the porridge oil obtained by boiling for more than an hour with low fire. Drinking a spoonful of rice porridge oil is equivalent to eating meat.
China Health Wisdom:
Rice is the ancestor of China people's life, especially rice, which is eaten by people in the north and south. It is the main crop in China, and also the recognized staple food in the history of China people. China people have an "iron stomach" adapted to rice, including porridge, which is the best absorption carrier of water-soluble vitamins.
13, beer
Reason for listing:
Western imported products are made from barley malt, hops and water by yeast fermentation. Alcohol has the lowest content and high nutritional value, so it is called "liquid bread". Regular drinking has the functions of relieving summer heat, helping digestion, stimulating appetite, strengthening spleen and stimulating appetite.
Tips: It is suggested to store beer at around 10℃ in summer, which can relieve summer heat. Beer lovers are also advised to beware of beer bellies. It is best to drink a stick or a bottle every day to relax nerves and blood vessels and try not to drink too much. In addition, eating partners of beer and seafood can easily induce gout.