Eating salad every day is good for your health. This is the simplest and healthiest eating habit that everyone can do. Salads are easy to make and can almost meet or approach the recommended daily intake of fruits and vegetables. You can enjoy its health benefits by adding only a small amount of fat.
One of the benefits of eating salad is to increase fiber intake. Salad provides a lot of fiber for the body, which means it can lower cholesterol and reduce constipation. In addition, after eating this green food, people can feel full for a long time, thus achieving the goal of eating less and losing weight. It is this characteristic that eating before meals can reduce the total calorie intake.
The study found that many people did not reach the recommended daily intake of vegetables and fruits. So eating salad every day helps to get close to this goal. Vegetables and fruits contain a lot of nutrients, which are of great benefit to health. In addition, this green food can provide more antioxidants for the human body, thus reducing the risk of cancer and other diseases. Therefore, eating five servings of vegetables every day is not a casual talk, but a healthy lifestyle.
Eating salad also helps to increase fat intake. When we add ingredients such as olive oil, avocados and nuts to salads, they can help the body absorb more protective phytonutrients.
Second, the disadvantages of eating salad often
Salad is the favorite of modern urbanites, especially vegetarians and women who are bent on losing weight. Salad has become their best choice. However, salad is not a completely healthy food, and it also implies some health problems. Some ingredients in salad are easy to cause cardiovascular disease and cancer if eaten.
Third, what problems should we pay attention to when eating salads frequently?
1, fat salad dressing
Every two spoonfuls of Thousand Island Sauce contains about16g of fat, which is the poison to turn vegetables into fried food.
Solution: You can use oil salad dressing (or directly use olive oil+vinegar), take two spoonfuls of salad dressing (if the oil content of the dressing is high, reduce it as appropriate) and pour it on the salad. Remember not to dip the salad directly in the salad dressing.
2, bacon pieces
Never supplement protein with these salty and greasy things, they will only make you bloated, suffer from heart disease and high blood pressure.
Solution: Recommend Italian cheese, a small amount of cheese can meet the requirements of taste and nutrition at the same time. A spoonful of cheese contains 2 grams of protein and 55 milligrams of calcium.
3.macaroni salad
All mayonnaise-based ingredients are high in fat, which will not only bring a small belly, but also make your cholesterol soar.
Solution: Beans can be used instead: all kinds of beans can be used, among which black beans and cashews have the highest fiber content in protein. If it is the main source of protein intake, put 8 spoonfuls; If you will add some meat or tofu, don't exceed 4 spoonfuls.
4. Bread crumbs
High in fat and calories, it is not easy to feel full, and it will make you fat first and then fat.
Solution: replace it with peppers and nuts: peppers are as fragile as bread crumbs but rich in vitamins A, C and K; Walnuts contain Omega-3, but the disadvantage is that they are also high-calorie foods. Three walnuts (about 78 calories) can be crushed and sprinkled on the surface of the salad.
5. Roasted vegetables
These baked foods are all oiled, without exception, they will produce carcinogens.
Solution: If you must use it, it is best to mix a small amount of roasted vegetables with raw vegetables and use low-fat salad dressing to reduce the fat content as much as possible. You can also use beetroot as a substitute. It is sweet, but beets do not contain too much sugar, and are rich in cellulose and folic acid.
When is the best time to eat salad?
Scientifically arranging the time to eat salad can promote your digestion, and it is best to arrange it at dinner.
5. What is the best ingredient for salad?
Choose the following ingredients: lettuce, corn kernels, carrots, cucumbers, apples and pitaya. This will not only improve the digestion speed of your stomach, but also absorb enough crude fiber to help the intestinal peristalsis.