Recommended components of glutathione diet
GSH exists widely in all kinds of foods, among which fresh and unprocessed fruits and vegetables and meat are rich. Among fruits and vegetables, Nutrition and Cancer once published an American study, pointing out that asparagus, avocado, spinach and okra are rich in GSH, among which the GSH content of asparagus is obviously higher than other fruits and vegetables, which is the main representative.
As we all know, if you want to supplement protein at ordinary times, you must eat more foods containing protein. Most of us will choose fresh meat, fish, milk, eggs and other high-quality foods in protein.
But it is very important that GSH will be lost when vegetables and fruits are cooked and stored at high temperature for a long time. Therefore, Mr. Zhao suggested that when supplementing fresh vegetables and fruits, raw food should be the main intake method, while animal protein foods should avoid high-temperature cooking or frying as much as possible. If you can eat it raw, you can certainly absorb the most GSH, but it still depends on the actual cooking situation.
It is worth mentioning that GSH can be synthesized in human body, and many micronutrients can help synthesis in human body. Therefore, in addition to directly supplementing GSH, carefully selecting foods rich in the following four categories of nutrients can also indirectly help the body supplement GSH and make health more divided.
1. Foods containing sulfide: Because GSH contains sulfur molecules, foods rich in sulfide, such as cruciferous vegetables, asparagus, onions, garlic, meat, etc., can be used as raw materials for GSH synthesis in vivo.
2. Foods rich in vitamins B6 and B 12: Vitamins B6 and B 12 are auxiliary nutrients of GSH, and proper intake of red fleshy fish such as salmon and saury, red meat, dairy products and eggs also contributes to GSH synthesis.
3. Foods containing mineral selenium (Se): Selenium is an important nutrient to help GSH resist oxidation. Selenium can also help cells in the body to synthesize vitamin C, while protein foods, including seafood, meat and viscera, all contain a lot of selenium.
4. Foods rich in vitamin C and vitamin E: Both vitamin C and vitamin E are important sources to help GSH resist oxidation. Adequate intake of vitamins C and E is helpful to enhance the body's antioxidant capacity, especially fresh fruits, such as citrus fruits, kiwis, dark green vegetables, avocados and nut seeds, which are very good food sources.
Once again, cooking fruits, vegetables and protein foods will definitely lead to GSH loss, and different cooking methods will lead to GSH loss in different degrees, which can be avoided if high-temperature cooking or frying can be avoided. Ideally, it is the same as foreigners often see a pot of salad with a few slices of boiled chicken breast or smoked salmon at noon. It is suggested that vegetables and fruits should be eaten raw, mainly based on food prototypes. It is necessary to grasp the principle of "don't heat for too long" so as to absorb more GSH.
Sauté ed cabbage with minced garlic sauce
Total GSH content grade: high.
Materials: Chinese cabbage 1/4, cut into 20g of 5cm garlic, and roughly chopped; Half a red pepper, cut 3 pieces diagonally.
Seasoning: 2 tbsp linseed oil, 2 tbsp soy sauce.
Exercise:
1. Put linseed oil, red pepper and minced garlic into a pot and heat it with low fire. When the fragrance bursts, turn to high fire.
2. Stir-fry the cabbage for about 4 minutes, put the cabbage on the side of the pot, pour the soy sauce into the remaining space of the pot, and stir quickly and evenly.
3. Add a lot of spicy taste of garlic and red pepper to make mild vegetables have a taste of * * *. Please enjoy it while it is hot.
Nutritional value of Chinese cabbage: Chinese cabbage is rich in dietary fiber, which can not only purify blood, inhibit insulin secretion, but also prevent fat cells from absorbing polysaccharides, which is very effective for weight loss.
Baked broccoli with cream
Total GSH content grade: high.
Raw materials: 200 grams of Anjia cheese, ground; 500g of water, cauliflower 1 tablet (about1000g), 50g of flour, 40g of cream and 500g of milk.
Seasoning: salt 1/2 teaspoons, 2 pinch of white pepper.
Exercise:
1. Cauliflower is steamed in a steamer.
2. Cook flour, cream, milk, salt and white pepper in a pot to make a sauce.
3. Add 70g of Anjia cheese ground before and mix.
4. Preheat the oven to 200 degrees Celsius.
5. Put the cauliflower in a deep dish, pour in the sauce, sprinkle with the remaining Anjia cheese in the oven, and bake at 200°C for about 10 minute until the surface is golden.
Nutritional value of broccoli: Broccoli contains a lot of vitamin C and selenium, which can enhance immunity. Quercetin and glutathione contained in its nutrients will inactivate many carcinogens and achieve the effect of preventing cancer. White vegetables such as cauliflower and Chinese cabbage contain sulforaphane, which can maintain normal cholesterol and blood sugar concentration, improve blood lipid, enhance immunity and prevent cancer.
This article is excerpted from Professor Wei, a cultural recruit of the times, who wrote the book "Dietary Practice Against PM2.5: Toxicological Medicine Experts Teach You to Protect Your Lung and Care for Your Health through Diet".