Besides adhering to the traditional diet structure in China, as teenagers, we can eat the following foods more clearly.
Foods you can eat every day:
1. beans: these foods are very nutritious. They contain a lot of amino acids, fiber, iron, magnesium and a little calcium. At the same time, they are a good source of protein and the best choice for low-calorie vegetarians. For teenagers, especially students who want to lose weight, it is really a good choice. We can drink soybean milk in the morning, eat bean products for lunch and dinner, and even drink bean porridge, such as porridge made of soybeans, mung beans, red beans, black beans, soybeans and Mi Dou.
2. Dairy products: Dairy products can not only provide sufficient calcium, but also contain a lot of protein, vitamins and minerals. These are the key factors to help bones grow. The nutrition instructions of the US government suggest that everyone should take three servings of low-fat dairy products every day, and also suggest doing weight-bearing activities training every day to strengthen their bones.
If we can't eat dairy products every day, then other foods containing calcium, including cabbage, cauliflower, or bean products (soybean milk, soybean milk, tofu, tofu, etc. ) and cereals with high calcium content in traditional foods in China can replace dairy products, and we can all try. These foods help us to strengthen our bones. Low-fat dairy products are the best snacks, because they contain not only carbohydrates, but also protein and protein, which are essential nutrients for human metabolism.
3. Fish: Fish contains a lot of Omega-3 fatty acids. This fatty acid can fight diseases, help reduce the fat content in blood, and prevent blood coagulation related to heart disease. China has many fish resources. There are fish on our table at ordinary times. Remember to eat more! Fish is not only delicious food, but also beneficial to brain development, which will help us improve learning efficiency and solve difficult problems in learning.
4. Vegetables: Maybe you remember Popeye, but he became so powerful after eating spinach! Vegetables are friends who protect human health, such as spinach, Chinese cabbage, Chinese cabbage, lettuce, carrots, tomatoes and so on. , all provide nutrition for our body, because they all contain a lot of vitamins, mineral elements, β-carotene, folic acid, iron, magnesium, antioxidants and so on. For example, spinach with high magnesium content can effectively reduce the possibility of diabetes, which is not uncommon among our teenagers, so we should pay attention to it at ordinary times.
For another example, carrots are rich in carotene, which can be converted into vitamin A needed by the human body through the action of enzymes in the intestine. Lack of vitamin A in human body is prone to dry eye and night blindness, which can easily cause dry skin and reduce the anti-infection ability of eyes, respiratory tract, urinary tract and intestinal mucosa. Teenagers lack vitamin A, and the development of teeth and bones will be affected. So, eat more carrots, just like rabbits! Carrot has now become a world-recognized nutritional product. In foreign countries, it is not only called vegetables, but also called fruits.
In the future, everyone should take good care of this kind of vegetables, including spinach, carrots and other super-nutritious vegetables. Tomatoes can also provide rich vitamin A, vitamin C, potassium and phytochemicals. Even if you eat some tomatoes every meal, it's not bad. Eat raw, cooked, sliced, etc. You can even treat it as a snack. Mix spinach, cheese and tomatoes to make a delicious dish. This kind of food can help you fight diseases and strengthen your physique.
5. Whole grain food: Before going to school in the morning, elders usually urge us to eat some porridge or whole wheat food. China's traditional eating habits are very scientific! Because the soluble fiber in the grain can reduce the cholesterol level in the blood, and the amount of fiber it contains can make you not feel hungry during the study and exercise time between meals, and at the same time, it can promote your digestion and avoid the pain of "sticking to your chest and back" when you are hungry! However, cereals contain folic acid, selenium, vitamin B and other elements beneficial to heart health. These elements and vitamins can also control your weight and reduce the risk of diabetes. We can eat whole grains every day, such as whole wheat, barley, rye, rice, brown rice or porridge, whole wheat pasta, bread and so on. Growing teenagers, who consume a lot, can eat more without worrying about getting fat.
6. Eggs: Studies have shown that some ingredients provided by eggs can promote eye health and help prevent age-related macular degeneration and blindness. The American Heart Association praised the value of eggs and advised everyone to eat eggs every day. Of course, you must control your cholesterol intake to 300 mg per day. If you can do this, then you can enjoy an egg every day. But remember to eat clean eggs. Special attention should be paid to the hygiene of eggs during the period of high incidence of avian influenza.
7. Nuts: We all know that nuts contain a lot of fat, but nuts are a very healthy food. Both monounsaturated fats and polyunsaturated fats help to lower cholesterol levels and prevent heart disease. Nuts are a good choice, and they can get a lot of protein, fiber, selenium, vitamin E and vitamin A. For example, nuts such as hazelnuts, cashews, chestnuts, walnuts, almonds and pine nuts can increase energy, overcome hunger and help learners successfully complete their daily tasks. Of course, nuts also contain a lot of calories, so be careful not to eat too much while enjoying nuts.
8. Fruit: As we all know, eating fruit is good for the body, but it may not be clear which fruit is most beneficial to the body and can achieve the effect of treating diseases. Let me introduce you:
Apple: Because apples are rich in fiber, they can supplement enough fiber, reduce the incidence of heart disease and lose weight. Experiments show that diabetics should eat sour apples; Patients with cardiovascular diseases and obese people should eat sweet apples; When treating constipation, you can eat cooked apples; Eating fresh apples before going to bed can eliminate bacteria in the mouth and improve renal function; If you want to treat cough and hoarseness, you should eat the juice squeezed from raw apples; Heating apple puree is a good way to treat indigestion in children and the elderly. There used to be a proverb abroad: "An apple a day keeps the doctor away." An apple a day keeps the doctor away. )
Apricot: Apricot is rich in β-carotene, which can help people get vitamin A well.
Banana: Banana has a high content of potassium, which is good for people's heart and muscle function.
Berry food: Blueberry is the fruit with the highest antioxidant content, followed by cranberries, blackberries and strawberries. The color of berries comes from anthocyanins. Antioxidants can neutralize free radicals, which can lead to chronic diseases, such as cancer and heart disease. All kinds of berries can be eaten as snacks or with yogurt. In short, you can eat them alone or mixed with other foods.
Melon: Both vitamin A and vitamin C are high in content, which is an ideal food for vitamin supplementation.
Cherry: Cherry can help people protect their heart health.
Citrus fruits: help reduce the probability of urinary tract infection.
Purple grape: Its flavonoids and other substances can provide triple protection for the heart.
In fact, most fruits are beneficial to human body, but it is best to eat fresh fruits in season. After long-term storage of fruits, nutrients will be lost, and preservatives sprayed during storage are also harmful to human body.
9. Sweet potatoes, potatoes, etc. In addition to the above foods, we can eat more sweet potatoes, potatoes and other foods. These foods contain a lot of nutrients, and the fiber in sweet potatoes can promote the health of the digestive tract. Imagine the delicious baked sweet potatoes and vinegar fried shredded potatoes, which will make your mouth water.
10. Educational food. The results of scientific experiments show that there are many foods and nutrients that can make us smarter after proper intake. Such as deep-sea fish, shellfish, extra-grade olive oil, etc. Among them, it is rich in tyrosine and methionine needed by human brain, and some of them also have the function of transporting oxygen, such as garlic, coix seed and aloe. , can promote the transport of oxygen, so that we have a stronger memory.
In addition to eating these foods every day, we can also eat other kinds of foods, and we don't have to be completely limited to the above range. In short, just don't be partial to food.