Sweet potato, carrot, celery, eggplant, potherb, cabbage, beet, cabbage, asparagus, cauliflower.
Potassium, iron and vitamin B6. The calorie per 100g of sweet potato is one third lower than that of rice, and the content of vitamin B 1 Vitamin B2 is 6 times and 3 times higher than rice, respectively. Sweet potato is rich in lysine, which can quickly increase satiety. Studies in the United States have found that sweet potatoes also contain a substance similar to estrogen, which helps to protect the skin and delay aging. Many western women regard sweet potato as the first choice for beauty and slimming. Sweet potato is high in calories and can be eaten as a dinner or as a snack to replenish energy. However, patients with gastric diseases should eat less sweet potatoes, because sweet potatoes have a high sugar content, which will stimulate the secretion of gastric acid and make those with hyperacidity feel uncomfortable such as acid reflux.
Like sweet potatoes, carrots, broccoli and asparagus are also rich in beta carotene. β -carotene is a good antioxidant, which can prevent free radicals from damaging cells in vivo and has a certain anti-cancer effect.
Celery is rich in apigenin, which has obvious antihypertensive effect. Celery is also a high fiber food. After intestinal digestion, it will produce an antioxidant, which can inhibit carcinogens produced by intestinal bacteria when it reaches a high concentration. Celery is also high in iron, and it is a good blood-enriching vegetable.
Eggplant is rich in proanthocyanidins, which can play an anti-oxidation, anti-aging and anti-cancer role. The content of vitamin C in potherb mustard, Chinese cabbage and asparagus is very high, and these "vitamin C vegetables" have a wide range of effects on human body.
Looking through the "Vegetable List", vegetables rich in vitamin C and beta carotene are highly praised by the World Health Organization, and they are selected as healthy vegetables because of their multiple functions such as antioxidation, anticancer and anti-aging.
There are 13 kinds of "the best vegetables" on the list, all of which we usually eat. Sweet potato is rich in fiber, potassium, iron and vitamin B6, which can not only prevent aging and arteriosclerosis, but also be an expert in cancer prevention, so it was chosen as the first vegetable.
Pay attention to the combination of acid and alkali in daily diet. The PH value of healthy people should reach about 7.3, and almost all the meat we eat on weekdays is acidic food, so we should eat it with alkaline food. Cabbage, celery and carrots in vegetables are all alkaline foods, so you can eat more.
Besides the vegetables mentioned above, you should also remember to eat more asparagus, cauliflower, eggplant, beet, shepherd's purse, kohlrabi, Flammulina velutipes, sherry red and Chinese cabbage.
The number one fruit is papaya. Although oranges and oranges rich in vitamin C are also selected, the content of vitamin C in papaya is far more than that in oranges, and papaya also helps to digest meat that is difficult to absorb in the human body and can prevent gastric ulcer.
Strawberries with sweet and juicy flesh are not only full of juice, but also beneficial to human health. Especially girls who love beauty should eat more, because strawberries can make your skin rosy and relieve diarrhea. Interestingly, strawberries can also strengthen gums, refresh breath and moisten throat. Moreover, the leaves and roots of strawberries can also be used to make tea, which is really "full".
Besides, kiwi fruit, mango, apricot, persimmon and watermelon are the best foods.
Papaya, which has always been known for its whitening and low calorie, topped the fruit list for the first time.
Papain in papaya has a good whitening effect. The latest research by scientists also found that papain in papaya milk juice can help human body to decompose meat protein. Eating a small amount of papaya after meals has a certain effect on preventing gastric ulcer, gastroenteritis and indigestion.
Papaya, oranges, oranges, strawberries, kiwis, mangoes, apples, apricots and persimmons.
Oranges Oranges are rich in vitamin C and lutein, which have a good antioxidant effect. Like oranges, mangoes are high in carotene. Although it is rich in nutritional value, you can't eat too much in a short time, otherwise the concentration of carotene in the blood is too high, which will deposit in the skin, make the skin yellow and cause carotene anemia.
Strawberry meat is sweet and juicy and has certain anti-cancer effect.
The latest research found that strawberries also have the effects of consolidating gums, refreshing breath and moistening throat.
The content of vitamin B2 in persimmon is particularly high. Persimmons made of persimmon can effectively treat aphtha. However, persimmon contains tannic acid. Eating too much may reduce intestinal juice and aggravate constipation.
There is a western proverb: an apple a day keeps the doctor away. Compared with last year, although Apple was on the list, its ranking declined. This is mainly because there are many kinds of apples in the world, but the quality is uneven. The use of chemical fertilizers and pesticides leads to the increase of sugar content in apples, but the decrease of vitamin content. Director Ge Sheng pointed out that the dietary fiber content in apples is high, which can play a two-way role in regulating gastrointestinal function. Eating apples for diarrhea can play a good role in convergence, and eating apples for constipation can help relieve symptoms.
Although fruit is delicious and nutritious, its sugar content is generally high. Therefore, the daily intake of fruit is not as much as possible. Many "expectant mothers" are keen on eating fruit, but if they want to eat it, they will not only gain too much weight, but also lead to gestational diabetes.
When is the best time to eat fruit? In fact, there is nothing special about it. However, people in China often lack vitamin C and cellulose in their traditional breakfast. Therefore, it is suggested that people eat some fruits and vegetables properly in breakfast. The blood sugar level of human body will fall into a "trough" in the afternoon, so eating a little fruit before going to work can not only replenish energy, but also prevent obesity caused by overeating at dinner.