Drinking a cup of 240ml skim or low-fat milk can absorb 300mg of calcium.

Calcium can strengthen bones and teeth. A diet rich in calcium can reduce hypertension, breast cancer,

The probability of colon cancer can also alleviate PMS. Besides calcium milk, it is also rich in protein.

Vitamins A, D, b 12, riboflavin and nicotinic acid, etc.

Drinking milk regularly can also convey health information: a recent study shows that if a mother drinks milk regularly, her daughter will be healthier.

Will follow the trend and reduce drinking sugary drinks such as soda. Mothers who are lactose intolerant can use it several times.

The method of increasing lactase activity in vivo with diet milk or changing it into low lactose milk.

2. Cauliflower

Rich in vitamins A and C minerals, such as potassium, calcium and selenium, fiber is low in calories.

Eating more can enhance resistance and reduce the risk of cardiovascular disease and several cancers.

banana

Although a banana has about 120 calories, it is a good source of vitamins b6, C and fiber, and is rich in potassium.

It also helps to regulate blood pressure. Bananas contain alkaloids, which can refresh the brain and are very suitable as snacks to supplement calories.

Besides being eaten directly, it can also be mixed in fruit juice or added to cereal breakfast.

orange juice

Drinking a glass of fresh orange juice can consume more than the recommended daily vitamin C.

Vitamin C is an important antioxidant, which can scavenge free radicals, enhance immune function and facilitate the absorption of iron.

Orange juice is also rich in potassium and folic acid, which is very important for women of childbearing age and can prevent teratoma and rectal cancer.

5. Vegetable salad

The easiest way to eat a variety of vegetables at once is to provide enough vitamins, minerals and fiber.

You can mix several kinds of green vegetables (such as rich in vitamin A,

Lettuce with folic acid and spinach fiber) plus tomatoes, carrots and cucumbers.

Studies have shown that eating at least three servings of vegetables a day can reduce the risk of cancer.

The risk of cardiovascular disease and diabetes also helps to keep skin healthy.

Remember not to add too much high-calorie salad dressing.

6.peanut butter

Peanuts in nuts are rich in protein, fiber, zinc and vitamin E, and are also vitamin b 1, nicotinic acid,

Monounsaturated fatty acids are a good source of folic acid, which can increase the beneficial cholesterol (hdl) in the blood.

Lowering bad cholesterol (ldl) protects cardiovascular system. Whole wheat bread with peanut butter, a cup of skim when busy.

Milk is a convenient and nutritious food.

7.sweet potato

Sweet potato is rich in potassium, fiber, vitamin C and carotene, which is an important antioxidant and beneficial to skin health.

Replacing rice with sweet potato can increase fiber intake.

8. Salmon

Omega-3 fatty acids in deep-sea fish can reduce bad cholesterol in blood and protect cardiovascular system for a week.

Salmon once or twice can prevent heart disease and nourish the immune system. Omega-3 fatty acids can also increase stability.

Prostaglandins help calm the mood. Finnish research shows that people who eat fish at least once a week.

The incidence of depression is very low. If you are pregnant or breastfeeding, fatty acids in salmon can also help the fetal brain.

And the development of the nervous system. Another important antioxidant, beta carotene, is good for skin health.

Replacing rice with sweet potato can increase fiber intake.