First, healthy and beautiful food.
1, honey: keep the skin rosy and shiny, and contain a lot of amino acids, vitamins and sugars that are easily absorbed by the human body. Regular consumption can make the skin rosy, tender and shiny.
Edible method: The dosage of honey is 25-50g each time, generally not exceeding 100g. Otherwise, it is easy to cause mild diarrhea. Generally, it can be taken with warm boiled water, mixed with soybean milk, milk and porridge, and coated. Avoid high temperature, preferably not exceeding 60 degrees Celsius. Otherwise, it will destroy the vitamins and enzymes in honey.
Honey is a weakly acidic substance, which can react weakly with metals. Non-metallic containers (such as glass or plastic barrels) should be used for storage, and attention should be paid to sealing. Packaged honey is best stored in a dry, cool and ventilated place to avoid thermal expansion.
2, carrots: contains a lot of carotene, which helps to maintain the normal function of skin cells, reduce skin wrinkles, stimulate skin metabolism, and keep skin moist and tender.
How to eat: Among many ways to eat, the most recommended one is to make jiaozi and steamed buns with carrots as stuffing. The β -carotene rich in carrots can only be absorbed by human body if it is dissolved in oil. When carrots are mixed with meat as stuffing, animal fat will increase the absorption rate of β-carotene. If it is vegetarian stuffing, it is best to stir-fry chopped carrots in an oil pan for a few times to dissolve β-carotene before making stuffing. Nutrients are more easily absorbed after carrots are chopped. Fried carrots with oil can also promote the absorption of β -carotene by human body, and it is also a good choice to stew with other ingredients, such as beef and mutton. But you might as well cook carrots first, then slice them and stew them with meat. According to the research, this can make the anti-cancer substances in carrots increase by 1/4 compared with that in shredding.
3. Salmon: Omega-3 fatty acids in salmon can eliminate bioactive substances that damage skin collagen and skin moisturizing factors, prevent wrinkles, and avoid rough skin.
How to eat: Sashimi is of course the first choice for salmon, and it can also be braised and fried.
4. Foods rich in collagen (hoof, claw, skin, etc.). ): Collagen is rich in collagen and elastin, which can make cells plump, thus filling the skin and reducing wrinkles.
How to eat: to eat collagen, it must be really used by the body and become collagen. You must rely on your body's blood to penetrate into the dermis through microvessels to stimulate the formation of fibroblasts. In this process, only with the help of vitamins C and E can collagen be fully absorbed and utilized by the body. If you want to produce collagen in the body, you need vitamins C and E. Some foods containing colloid, such as beef tendon, chicken wings, chicken skin, fish skin and cartilage, all contain collagen. Fish collagen is the best, its composition and structure are closest to human body, and it is the easiest to absorb. Chicken feet and duck feet are also rich in collagen.
5, tomatoes: containing lycopene can make the skin tender and smooth. An experiment found that eating tomatoes regularly can reduce dark circles and sunburn.
How to eat: cooked food has higher nutritional value than raw food. When tomatoes are heated to 88 degrees Celsius, although the heating process will reduce their vitamin C content, their lycopene and other antioxidants will increase significantly. As an antioxidant, lycopene can reduce the risk of cancer and heart disease.
6, broccoli: rich in vitamin A, vitamin C and carotene, can enhance the skin's ability to resist damage, but also help maintain skin elasticity.
How to eat: the flavor is more delicious than cauliflower, which is mainly used for western food side dishes or salads; After blanching broccoli, put it in cold boiled water, and then use it after cooling. The salt boiling time should not be too long, so as to avoid the loss and destruction of cancer-preventing nutrients.
7. Kelp: an alkaline food rich in minerals. Regular consumption can adjust the pH of blood and prevent the skin from secreting too much oil.
How to eat: Koreans who pay attention to dietotherapy will look for seaweed food to heal when whales are injured, so they use seaweed to recuperate their bodies. Kelp helps pregnant women purify blood and fight tooth loss and hair loss. At present, the most commonly used methods are boiled soup and cold salad.
8. Milk: It is the skin's favorite food, which can improve skin cell activity, delay skin aging, enhance skin tension and eliminate fine wrinkles.
How to eat: Adults should drink 400 ~ 500ml a day, that is, two bottles of milk, at least 250ml. But not more than 1000ml. Guarantee one bottle, strive for two bottles, preferably three bottles, not more than four bottles. It is advisable to drink after meals. It is best to drink one bottle for breakfast every day and two bottles in the morning and evening. Eat some foods rich in starch before drinking, so that milk can stay in the stomach for a long time, which is conducive to the absorption and utilization of nutrients.
9, soybean: rich in vitamin E, can destroy the chemical activity of free radicals, inhibit skin aging, and prevent pigmentation on the skin.
How to eat: According to the suggestion of a balanced diet in the new edition of Dietary Guide for China Residents, each person should eat 30-50g of soybeans, or 240g of southern tofu, northern tofu 120g and dried tofu 80g every day.
10, kiwifruit: rich in vitamin C, it can interfere with melanin production, prevent pigmentation, keep skin fair, and help eliminate freckles and other spots on the skin.
How to eat: Be sure to use cooked food. Immature kiwifruit is sour and prickly, and contains a lot of protease, which will decompose protein of tongue and oral mucosa and cause discomfort. Gently press both ends of kiwifruit with your finger belly. If you don't feel hard, there is a slight deformation in the pressed place, but it is not very soft. This is the best eating state. Can't eat on an empty stomach. People with spleen and stomach deficiency and cold should not eat, those with diarrhea and frequent urination should not eat, and those with menorrhagia and threatened abortion should not eat.
Besides, eat less food every day.
1, scallion cake.
To make a scallion cake, you must mix a lot of oil, plus you have to fry it with oil, which often exceeds the standard seriously. Zhao Qiang, a nutritionist at Taipei MacKay Hospital, said that 1/4 scallion cake contains 500 calories, which is equivalent to 1 bowl of rice and 2 tablespoons of oil. Eating too much is very harmful.
Suggestion: It is better to eat less. Many people take scallion cake as their staple food, which easily leads to excessive oil intake. It is ok to eat once in a while, but only a small piece. Buy scallion cakes with less oil, eat more vegetables, eat less meat and drink more water.
2. Sauced beef.
A survey by Guangzhou Consumer Council shows that 73% of cooked meat products are unqualified. Yu Renwen, a nutritionist at the General Hospital of Beijing Military Region, said that the sauce beef and elbow flowers in many delicatessens are pink and very bright. This is mainly because it contains a lot of pigments such as nitrite and carmine.
Suggestion: Try to eat as little beef with sauce as possible. You must choose carefully if you buy it. Good sauce beef is grayish brown, dark brown or sauce brown after being cut, which is particularly easy to tear by hand and easy to spread after being cooked. Bad sauce beef is red and elastic, and the meat is not cooked well but does not come loose. Not only sauce beef, but also other cooked food should be eaten less.
3. Sausage.
Rui Lili, Ph.D., Department of Food and Nutrition, Academy of Military Medical Sciences, has not eaten sausages for more than ten years. She pointed out that the bundles of sausages sold in supermarkets and sausages at roadside stalls have the defects of high nitrite, pigment and oil content. 100 gram sausage may contain 20~30 grams of oil, and the oil content in roasted sausage even exceeds 50%.
Suggestion: Don't eat if you can, and eat once every two weeks at most. You can eat it with foods with high vitamin content, such as tomatoes and cucumbers, or stir-fried sausages with green peppers and celery. Choose darker colors when buying, garlic sausage, corn sausage and chicken sausage are relatively better.
4. bacon.
In order to facilitate long-term preservation, bacon has a high salt content. Li Hui, a professor of nutrition at Xiangya Hospital of Central South University, said that foods with high salt content will cause a great burden on the kidneys. The nitrite content in bacon is high, which may cause cancer. Fat accounts for about 50%, and cholesterol content is also high, which is not good for your health.
Suggestion: Be sure to eat less bacon. Before eating, steam it to remove excess oil, or slice the bacon and soak it in light salt water for a while to dilute some salt in the bacon. When cooking with bacon, you can put more onions, garlic and garlic bolts, which can prevent nitrite from becoming ammonium nitrite (carcinogen) to some extent.
5, pot stickers.
Pot stickers are fried, and the main risk is too much oil. Zhao Qiang said that 10 fried dumpling has more than 700 calories, which is equivalent to 1 bowl of half rice and 2 tablespoons of oil. There are two main sources of high fat in pot stickers. First, fillings, such as pork belly, have high oil content; Second, when frying, the noodle water absorbs oil very much. This problem exists in raw fried buns and fried dumplings.
Suggestion: First, only eat two or three at a time; Second, choose vegetarian pot stickers such as cabbage and zucchini stuffing and eat less oil; The third is to eat with porridge, not with preserved egg lean meat porridge, seafood porridge and so on. It is best to use miscellaneous grains porridge such as purple rice porridge and mung bean porridge, which should be thinner.
6, fritters.
Fried dough sticks are generally made by adding alum and baking powder to the hair surface and frying. Ma Liping, vice chairman of Guangxi Nutrition Society, said that fried dough sticks are high-fat foods with low nutritional value, and aluminum and alum are easy to exceed the standard, which has the risk of aggravating cognitive impairment. In addition, if the oil of fried fritters is repeatedly used for frying, it will produce carcinogens. Additives in fried dough sticks can also stimulate the digestive tract and cause indigestion. Oil cake, fried cake, etc. There are similar risks to the human body.
Suggestion: Don't eat fried dough sticks more than twice a month. Be sure to observe whether the oil of fritters is clear. If it is turbid, it is recommended not to buy it. It's best to buy fried dough sticks, so you can eat less oil at a time. Ma Liping suggested that everyone should also be alert to the fried dough sticks in chain restaurants or hotels. Although they look good, they may contain more chemicals.