I like to cook a great vegetable soup in a cast iron pot (the clay pot is also good). I put some cooking-resistant and sweet ingredients such as onion, burdock, corn, yam, carrot, Flammulina velutipes, auricularia auricula, pumpkin, etc., and then add some green vegetables that are not cooking-resistant when cooking. I will be happy when I eat every color. Because I want to eat more crude fiber and nutrients, which is different from what restaurants do. Usually do not peel, but wash thoroughly with running water, cut into pieces and cook. This pot of vegetable soup is excellent. It tastes warm and warms the heart. You can eat your fill without worrying about being too hot. In addition, it has many benefits such as gastrointestinal peristalsis, helping digestion and defecation, promoting blood circulation and metabolism.
In order to maintain the complete nutrition of ingredients and reduce the burden of detoxification, I think the cooking temperature of any food should be slightly higher than 100 degrees Celsius. High temperatures of 200 and 300 degrees will lead to complex qualitative changes of components, some of which are carcinogenic and some are toxins that the human body does not need to absorb. When the cooking temperature reaches 130 degrees, the nutrition of various ingredients will begin to be destroyed. You are equivalent to eating "empty calorie food" when you can. Try to reduce the frequency of high-temperature frying, frying and roasting in your daily diet and switch to low-temperature roasting, boiling and cold salad. Good ingredients cooked at high temperature, such as German trotters and Wellington steaks, will be eaten on special days. Searching for recipes with "no oil fume" and "low temperature cooking" as keywords can find more cooking inspiration.
As far as western nutrition research is concerned, the long-term use of "rainbow diet" to absorb various nutrients is like helping the immune army in the body to enhance its combat effectiveness and upgrade its weapons. Refractory chronic diseases and refractory cancers are not so afraid to bother you. Just like ultraviolet rays and infrared rays in the spectrum, each has its own uses, and each color of food also has its own special nutritional value.
For example, red food makes people invincible and rosy. Lycopene, iron and vitamin A can resist oxidation and protect the body from free radicals. Red food especially corresponds to the health of blood vessels. Eating tomatoes, medlar, red dates, carrots, cranberries, red pickles, red sweet peppers and red meat often helps to replenish hematopoietic energy, maintain vascular elasticity and promote blood circulation.
Orange and yellow foods correspond to the health of eyes and skin. Lemons and citrus fruits are rich in vitamin C and have many important uses for maintaining the normal operation of body functions. In the eastern and western medical circles, the contribution of green food to liver health is recognized. I was born in Tibetan areas. There are not as many kinds of vegetables on the plateau as in Taiwan Province Province. If you go to the arid places in Xinjiang and Central Asia, there won't be so many leafy vegetables to eat. You are lucky to live in Taiwan Province province and eat in Taiwan Province province. In addition to all kinds of green vegetables, tea is also listed as green food. Drinking tea to supplement catechins helps to eliminate free radicals. People who know how to drink tea seldom get old. Even if they are old, most of them are old and healthy.
Blue and purple foods are not as common as green foods, so we must look for them. Blueberries, purple rice, purple sweet potato, purple yam, eggplant and butterfly bean curd are all under consideration. Anthocyanins in blue and purple foods play an important role in antioxidation, anti-inflammation and improving immunity.
As for white, it corresponds to bones. White rice, milk, eggs, fish and bean products provide protein, calcium, bones and body tissues and cells for repair and development. Without it, it is impossible to sing.
Synergy
Taking only a single nutrient can effectively maintain the operation of a certain part of the body, but supplementing more than two nutrients at the same time will get twice the result with half the effort. 1+ 1 must be greater than 2, which is conducive to improving health and collecting comprehensive effects. Take the toolbox for example. When you only have a hammer, it is ok to knock a few nails. When you have a hammer and a screwdriver, you can easily assemble some shelves. When you have a dream toolbox, there are all kinds of hardware tools in it. There are many tricks to play with, such as repairing water and electricity, assembling furniture and helping children make a toy. Nutrients are like tools. The more kinds, the more things you can do.
Anyone who studies Ayurveda in India knows that eating turmeric in Indian curry has many benefits to the human body. Taking curcumin is helpful to improve chronic inflammation, especially when it is eaten with fruits and vegetables rich in vitamin C, which can maximize its nutritional effect. India, Thailand, Japan and Southeast Asian countries all have different flavors of curry, and dozens of spices such as turmeric, cinnamon, garlic, pepper and fennel are mixed together, which makes people drool just thinking about it.
In fact, curry really has the ability to promote saliva and gastric juice secretion. In retrospect, did you have a special appetite when you ate curry? Eating curry in summer can especially promote blood circulation, help the body sweat, and feel very comfortable after eating. But because curry contains a variety of spices, it is inevitably too * * * for the injured stomach. Therefore, if people with gastritis and gastric ulcer really want to eat, it is recommended to choose a mild curry.
Around the Mediterranean Sea, it is very popular to pour salads with the first batch of cold-pressed extra virgin olive oil and eat them with Italian aged grape vinegar. Besides being delicious, it can also increase the body's absorption of nutrients. Some people think that eating lettuce is too cold for people with cold constitution, but in fact it is not necessary to improve it slightly according to their personal constitution. For example, adding good olive oil and low-temperature roasted nuts to salads can change the nature of dishes and increase nutrition.
In addition, pork mixed with garlic can improve the absorption of vitamin B 1; Pork belly with white pepper can stimulate appetite and help warm the stomach. Tofu and fish are also a perfect match, and eating together is super "cost-effective". Tofu rich in calcium and fish rich in vitamin D can increase the calcium absorption of human body by 20 times compared with simply eating tofu! With regard to the synergistic effect of food, turning over the last few pages of the farmer's calendar, in fact, predecessors have summarized many taboos and taboos, and many books on food nutrition have been published in the workshop. You might as well find someone who is interested in it.
Being able to eat is a blessing, and knowing how to choose a good way to eat is Shuang Fu. Diet should be a feast that nourishes the body and mind, and every meal is pleasant and satisfying. Don't be afraid to eat this and that. Without freedom and restraint, people will not be happy. Instead of limiting yourself everywhere, it is better to study how to eat things that best suit your taste and meet your physical needs. Starch can be eaten, colorful dishes such as rainbows should be eaten, and those with additive effects should be eaten happily.
Haochi fruit and vegetable juice
This is a fruit and vegetable juice formula that I often prescribe for patients, which can help improve the gastrointestinal environment. You can drink it in the morning, noon and afternoon, no later than 5 pm.
Lemon juice 10Cc, carrot 1, apple 1, kiwi 1, banana 1, white bitter gourd 1, steamed sweet potato 1, and warm boiled water 200C. C
This article is excerpted from the book "Keeping Healthy without Disease: Preventive Medicine with Comprehensive Care of Body and Mind" published by Times Culture.