2, fish: people who care about heart health should eat more fish, cook fish dishes three times a week or eat 30 grams of fish every day, which can reduce the risk of stroke by 50%. Medical research has proved that Japanese and Eskimos who often eat fish suffer from cardiovascular diseases in a much smaller proportion than those who seldom eat fish.
3, garlic: garlic can not only prevent colds, but also reduce the risk of gastric cancer and intestinal cancer and enhance digestive function. In addition, garlic can also purify blood vessels, prevent blood vessel blockage and effectively prevent vascular diseases.
4, strawberries: As long as you eat more strawberries, you can fully supplement vitamin C. Strawberries are also rich in iron, which can improve human immunity. Dyeing substances and essential oils in strawberries can form special enzymes to prevent cancer.
5. Carrots: Carrots are rich in β-carotene, which can not only protect gene structure and prevent cancer, but also improve skin and enhance vision.
6. Banana: Banana is the fruit with the highest carbohydrate content, and it also contains a variety of trace elements, which can prevent sugar from entering the blood quickly, among which magnesium is rich. Eating 1 banana can meet the human body's 24-hour need for 1/6 magnesium.
7. Green tea: The ingredient that determines the magical effect of green tea is catechol. This bioactive substance can prevent atherosclerosis and prostate cancer, and it is also very helpful to lose weight. However, in order to burn excess fat, you should drink at least 4 cups of green tea water every day.
8. Soybean: Soybean is rich in lecithin and vitamin B, which can improve thinking ability and promote nervous system function. Soybean is also an important source of protein. Although Europeans are not used to this kind of food, the latest research confirms that this kind of food is really good for health.
9. Milk: Milk is the main nutritious food, rich in high protein, easily absorbed fat and lactose. Milk is rich in calcium. Calcium accumulated from drinking milk from childhood can prevent osteoporosis in the elderly, and it is also indispensable to ensure the normal function of nervous system and musculoskeletal system.
10, pepper: red pepper can promote metabolism and help to lose weight. Capsaicin can stimulate the secretion of gastric juice and prevent the growth of harmful bacteria in the stomach. Sweet pepper is also good for health. Rich in vitamin C, it can prevent cancer and cardiovascular diseases and delay aging.
Ten Longevity First Foods 1 and Longevity First Fruits: Pear contains a lot of vitamin A, carotene, protein, sugar, calcium and phosphorus. It has the effects of lowering blood pressure, clearing away heat and calming the nerves, and has a good therapeutic effect on heart disease, dizziness and tinnitus.
For example, the elderly can eat more pears, which help to purify human organs, store calcium nutrition, soften blood vessels and supplement calcium.
Eating 1-2 pears every day in autumn not only has the unique effect of clearing away heat and calming the nerves, but also has a certain auxiliary treatment effect on hypertension, insomnia and dreaminess.
According to the survey, eating 1 pear after meals is beneficial to expel carcinogens from the body; When heated, pear juice contains more anticancer substances. Therefore, eating a pear after eating fried food and fast food can detoxify and fight cancer, which is a healthy diet worthy of recommendation.
2, longevity "first meat": cuttlefish cuttlefish, also known as squid, is delicious and nutritious, and has high medicinal and edible value. It is a high-protein and low-fat drug brought by the ocean to human beings. Cuttlefish contains 0/3% protein/kloc-and only 0.7% fat. It is a nourishing seafood that can be eaten frequently, even for obese people or patients with arteriosclerosis, hypertension and coronary heart disease. Cuttlefish also contains nutrients such as phosphorus, calcium, zinc, iron, magnesium, sugar and vitamin B, which can be fried, steamed, stewed and boiled. Cuttlefish is dry, sweet and salty, enters the liver and kidney, and has the functions of nourishing liver and kidney and nourishing blood vessels. It is recorded in "Materia Medica Seeking Truth" that squid "goes into the liver to replenish blood and into the kidney to nourish water." Those who enter the liver refer to the function of enriching blood into the kidney and nourishing yin. Because of its good blood-enriching effect, eating squid regularly can stop bleeding, regulate menstruation and reduce menstrual flow for women with menstrual disorders caused by blood deficiency, such as menorrhagia or menarche. Women have loose urine, backache and frequent urination. And eating more cuttlefish is also beneficial.
3, longevity "first bean": Soybean enjoys the reputation of "king of beans". Eating soybeans, bean products or drinking a cup of soybean milk every day is the advice of many nutritionists. Soybean is rich in various nutrients, and its contribution to health is "immeasurable".
Soybean is rich in soybean lecithin, which is one of the important components of the brain. Eating more soybeans can help prevent Alzheimer's disease. In addition, sterols in soybean lecithin can increase nerve function and vitality.
Soybean is also called "fat-reduced bean". This is because soybean protein and soybean sterol in soybean can improve blood lipid and cholesterol, thus reducing the risk of cardiovascular disease.
In addition, soybean also contains a lot of phytoestrogens, which can reduce the risk of hormone-related cancer in women.
4, longevity "first supplement": Lycium barbarum "Compendium of Materia Medica" records: "Lycium barbarum, tonifying the kidney and producing sperm, nourishing the liver and improving eyesight, calming the heart and calming the nerves, making people live longer." Therefore, it has the functions of tonifying kidney and essence, nourishing liver and improving eyesight, nourishing blood and tranquilizing mind, promoting fluid production to quench thirst, moistening lung and relieving cough. Can be used for treating yin deficiency of liver and kidney, soreness of waist and knees, dizziness, watery eyes, fatigue, cough, thirst and nocturnal emission. However, Li, director of the Chinese Medicine Department of the Second Affiliated Hospital, reminded that when chewing Lycium barbarum, it is best to halve the amount, otherwise it is easy to overnutrition. People with diarrhea should avoid eating it. Generally speaking, it is best for healthy adults to eat about 20 grams of medlar every day.
5, longevity "the first miscellaneous grains": sweet potato sweet potato is an all-round healthy food, not only because it can nourish the stomach and strengthen the spleen and prevent constipation. In recent years, more and more research experiments have proved that the health care function of sweet potato is comprehensive.
Prevention of hypercholesterolemia: The University of Tokyo, Japan, studied the effect of 130 kinds of foods on cholesterol inhibition, and found that the effect of sweet potato was 10 times that of other foods. Therefore, if the cholesterol is high, you can eat two more sweet potatoes.
Assist in lowering blood pressure: increasing potassium intake is very important for lowering blood pressure. According to the National Health and Nutrition Survey, less than 2% of American adults meet the standard of 4,700 mg of potassium per day. A medium-sized sweet potato can provide about 542 mg of potassium.
Maintenance of joints: Sweet potato is rich in mucin, which is good for maintaining joints.
Enhance immunity: Sweet potato contains a lot of vitamin C and beta-carotene, and this powerful nutritional combination can enhance immune function.
6, longevity "first porridge": oatmeal millet porridge oatmeal porridge is a famous "longevity porridge", many centenarians have the habit of drinking oatmeal. Add some millet into oatmeal to make oatmeal millet porridge, which is fragrant and soft, and has the effects of calming the nerves, helping sleep, reducing blood fat and sugar, nourishing the stomach and moistening the lungs.
According to nutrition experts, oats are rich in water-soluble dietary fiber, which has the functions of lowering blood fat, cholesterol, controlling blood sugar and relaxing bowels.
Many nutrients in oats are higher than rice, for example, protein is twice as high as rice, calcium is 10 times as high as rice, and minerals such as iron, zinc and selenium are 2-3 times as high as rice, which is especially suitable for the elderly.
The tryptophan in millet is very high. Tryptophan can promote the secretion of the neurotransmitter 5- hydroxytryptamine after entering the human body. This substance has the effect of calming the nerves and helping sleep.
7, longevity "first soup": kelp tofu soup nutrition experts: kelp contains fucoidan, alginic acid and other substances, which can lower blood pressure and blood fat, and also have a hemostatic effect on arterial bleeding.
Tofu is recognized as a healthy food in the field of nutrition, which has the function of lowering cholesterol, and lecithin in it forms choline in human body, which has the function of preventing arteriosclerosis.
If kelp is added to bean curd soup, it can also reduce blood fat and blood pressure. The combination of the two will have a better effect of reducing blood lipid.
8, longevity "first drink": yellow rice wine is rich in nutritional value, known as liquid cake, its rich nutritional value has far exceeded that of wine. Yellow rice wine can help blood circulation, promote metabolism, nourish blood and moisten skin, promote blood circulation and dispel cold, dredge meridians, effectively resist cold stimulation and prevent colds. Yellow rice wine can also be used as a drug primer.
Easily digestible: Yellow rice wine contains dextrin, maltose, glucose, lipids, glycerol, higher alcohols, vitamins, organic acids and other digestible nutrients. After the storage of these ingredients, yellow rice wine will eventually become a low-alcohol beverage with high nutritional value.
Relaxing tendons and promoting blood circulation: Yellow rice wine tastes bitter, sweet and pungent. Drinking yellow wine in winter can promote blood circulation, dispel cold, dredge meridians, effectively resist cold stimulation and prevent colds. Moderate drinking is helpful to blood circulation, promote metabolism, nourish blood and beautify.
Beauty and anti-aging: Yellow rice wine is a good source of B vitamins, vitamin B 1. B2, nicotinic acid and vitamin E are rich, so long-term drinking is beneficial to beauty and anti-aging.
Stimulate appetite: Zinc is an important component of energy metabolism and protein synthesis. When zinc is deficient, appetite and taste will decrease, and sexual function will also decrease. Yellow rice wine contains a lot of zinc, such as 0.85 mg zinc per 100 ml Shaoxing Justin yellow rice wine. So drinking yellow wine can stimulate appetite.
Protect the heart: Yellow rice wine contains many trace elements. For example, the magnesium content per 100 ml is 20 ~ 30 mg, which is 10 times higher than that of white wine and 5 times higher than that of red wine; The selenium content in Shaoxing Justin yellow rice wine and rice wine is1~1.2μ g100 ml, which is about 20 times higher than that of white wine and 12 times higher than that of red wine. In cardiovascular diseases, these trace elements can prevent blood pressure from rising and thrombosis. Therefore, drinking yellow wine in moderation has a protective effect on the heart.
9. Longevity "the first nut": Peanut "always eats peanuts for health, but doesn't want to be careless when eating peanuts". Peanut is also called groundnut. Because it can nourish and strengthen, it has the effect of health preservation and longevity, and it is called longevity fruit in the folk, also known as "vegetarian meat".
Experts pointed out that peanuts are sweet and nutritious, which can lower cholesterol, prevent and treat atherosclerosis, hypertension and coronary heart disease, and also prevent and treat tumor diseases.
An article in the journal Nutrition pointed out that people who eat the most peanuts can reduce the risk of coronary heart disease by 35%. Researchers believe that fatty acids in peanuts, together with other ingredients, can reduce the content of low-density lipoprotein (bad cholesterol) and make the heart healthier.
10, longevity is the first "food medicine": yam yam has been regarded as a good tonic with good quality and low price since ancient times. Sweet taste, thick quality, strong nourishing power, benefiting both qi and yin. In Compendium of Materia Medica, it is said that yam has the functions of "tonifying deficiency, dispelling pathogenic factors of cold and heat, invigorating middle energizer, invigorating yang, benefiting kidney qi, strengthening spleen and stomach, and stopping diarrhea". It is not greasy, not hot or dry, and eating yam often is very beneficial to the human body.
Yam is not only rich in starch, protein, inorganic salts and vitamins, but also contains a lot of cellulose, choline and mucus. Yam provides a large amount of mucin for human body, which can prevent fat deposition in cardiovascular system, maintain the elasticity of blood vessels, prevent the premature occurrence of atherosclerosis, reduce subcutaneous fat deposition and avoid obesity.