Fu Qin Yong Road, nutrition manager of the Adult Medical Center affiliated to Tokyo Women's Medical University, said that the ten-day food is not only cheap and delicious, but also has high nutritional value. Moreover, autumn ingredients can regulate gastrointestinal function, eliminate summer fatigue, prevent colds and epidemics, and lay a good foundation for the coming winter. Especially in the climate change, many women are deeply troubled by cold limbs, dry skin and pain during physiological period.
Hands and feet cold.
energy
Qiu Hongmei, a Japanese doctor of traditional Chinese medicine, said that ginger can immediately improve blood circulation and energy metabolism after eating, thus eliminating cold hands and feet, and its curative effect can be maintained for a long time. And it has the function of sweating, and can excrete the old waste substances in the body, which is helpful for detoxification after long-term consumption.
rhizomatous root
Rhizomes in autumn include sweet potato, potato, taro and lotus root. Not only is there a lot of dietary fiber, but Chinese medicine also believes that rhizomes live in the soil and have the effect of warming the body and dispelling cold. Moreover, vitamin C in the rhizome is protected by starch, which is not easy to be destroyed in the process of heating and conditioning, and can be effectively utilized by the human body.
Skipjack tuna
There are two seasons: spring and autumn. In autumn, bonito is rich in fat and protein, which has a good warm-keeping effect. Vitamin B, vitamin E and nicotinic acid can also relieve fatigue and soreness. In addition, dark red fish contains a lot of iron, suggesting that people with anemia can eat more.
menoxenia
celery
Many people are afraid to eat celery because of its strong taste, but Japanese nutrition manager Misa Fujiwara pointed out that celery is rich in bitter and fragrant essential oil (apigenin), which can relieve physical discomfort and menopausal disorders. You Naixu, a sleep consultant, also believes that celery can soothe the nerves and improve insomnia, and even leaves can be eaten together, so it is completely absorbed.
Soybean food
Toi Chiharu, a slimming coach, said that soybean isoflavones in soybean foods such as natto, tofu and soybean milk are similar to estrogen, which can not only relieve the pain symptoms during physiological period, but also improve menstrual discomfort, anti-aging and promote internal circulation.
Dried black jujube
Black dates are very high in vitamins and minerals, and are also called "miracle fruits". After drying, the iron content is second only to that of pig liver. In addition to improving anemia, dietary fiber also helps defecation. However, dried fruits are high in calories, so we should pay attention to food intake.
Rough skin
spinach
Kimberly Snyder, a royal dietitian in Hollywood, mentioned in the book "One week is effective: light, beautiful and food-the body cleaning magic of 50 kinds of fine, thin and beautiful foods" that spinach is rich in β-carotene, which can retain skin moisture, thus keeping skin young and preventing wrinkles. The lipoic acid contained in it can help the regeneration of vitamins C and E and supplement the nutrition needed by the skin.
mushroom
Autumn is the harvest season for all kinds of mushrooms. Mushrooms are not only thick and juicy, but also rich in polysaccharides, gum plateau proteins, vitamins and minerals. It is suggested that you can eat it with spinach, and the beauty effect is better!
sweet potato
Rich in vitamin C can inhibit melanin deposition, accelerate the production of collagen, and give skin elasticity and luster. Ding, chief physician of Shu Tian Pediatrics, also mentioned that the antioxidant β -carotene in sweet potato can delay aging and reduce the risk of cancer.
What is good for skin care?
Peanut sesame paste: anti-aging
Peanut and black sesame are the first choice for 30-year-old women to resist aging, mainly because they are rich in vitamin E, and also have the functions of preventing skin pigmentation and avoiding pigmentation and butterfly spot formation. Sesame contains sesamol, which is a powerful anti-aging substance and an important nourishing food to prevent women from aging. Among them, B vitamins are also very rich, which can promote the metabolism of human body, and also help the synthesis of estrogen and progesterone, and can play a certain role.
Peanut, black sesame and salad oil are needed to make peanut sesame paste. First, stir-fry peanuts and black sesame seeds until fragrant. Then, put them into a pulverizer, fully pulverize them into powder, and store them in a sealed glass jar. When you want to eat, put it in a bowl with a clean spoon and rinse it with boiling water. If you like sweets, you can add some honey.
Homemade peanut sesame paste is more natural and healthy than those bought outside, and it is most suitable for breakfast or afternoon tea.
It is best not to peel the "red coat" on the outside of peanuts, because the "red coat" has an excellent blood-enriching effect.
Double bean chicken wings soup: increase skin elasticity
Soybean and green beans are not only rich in protein and lecithin, but also contain phytoestrogens, which can effectively improve the estrogen level in the body, thus making women more youthful and beautiful. Isoflavones also have the function of preventing osteoporosis.
In addition, many people only know that trotters are beautiful products, but they don't know that chicken wings also contain a lot of collagen, and the content of protein is higher than that of trotters. Eating with soybeans and green beans is very beneficial to increase skin elasticity and moisturize skin.
Production materials need: soybeans, green beans, chicken wings, salt, monosodium glutamate, cooking wine, soup stock. First, put the raw materials such as soybeans, green beans and chicken wings into a casserole, add a proper amount of broth, stew it with low fire, and finally season it with salt, monosodium glutamate and cooking wine.
When soybeans and green beans are soaked in clear water, be careful not to peel them. Chicken wings should choose wing center and wing tip, not wing root with low collagen content.