1, vitamins and minerals
The vitamins and minerals contained in fruit salad depend on the type of fruit selected. Fruit is a food with extremely high nutritional density. They provide a lot of vitamins and minerals, but relatively few calories.
Vitamins A, C, fiber, folic acid, cellulose alcohol, anthocyanin, quercetin and potassium are the most common nutrients in fruit salad. The sugar contained in fruit is nutritional density, while artificial sugar belongs to calorie density food.
2. Disease prevention
Fruit salad has long-term benefits to human health, and can prevent obesity, heart disease, hypertension, cataract, stroke, type 2 diabetes, allergies, arthritis and some cancers. Fruit helps to lower cholesterol, delay aging and promote longevity.
3, you can lose weight
Low sodium content in fruits can avoid water retention. Fruit is an effective energy source, which can make the stomach feel full, thus helping to reduce the intake of high-calorie food. Most fruits are sweet, which can avoid craving unhealthy sugary snacks. A diet rich in vegetables and fruits is low in calories, but it can provide sufficient nutrition, especially for people who want to lose weight.
Extended data:
Precautions for salad:
1. Vegetable salad is good, but protein is indispensable.
If you want to use assorted salad as dinner, you must add chicken, fish, eggs and other ingredients rich in protein. In addition, vegetables, dairy products and starchy foods (noodles, quinoa, rice, lentils, etc. ) is also indispensable. Only a reasonable combination of protein, carbohydrate and fat can ensure that salad is digested and absorbed by human body.
Not taking protein will not only affect the digestive process, but also reduce the feeling of satiety. So when making salad, you might as well add chicken, fish, tofu, lentils, chickpeas and broad beans to supplement high-quality animal protein and plant protein.
2. The choice of ingredients is very important.
With mixed salad, the choice of ingredients is the most important step. It is best to choose foods with low glycemic index, which can not only produce satiety, but also cause fat accumulation. For example, in comparison, brown rice and wild rice are better than white rice, and whole wheat food is better than refined flour food. This is because the protein content of whole grains is higher and satiety lasts longer.
In addition, spirulina rich in protein, Chia seeds that can produce satiety, mustard seeds that can promote digestion and fennel seeds are also good salad ingredients. Several ingredients can be added: lettuce, corn kernels, carrots, cucumbers, apples and pitaya. This can not only improve the speed of gastrointestinal digestion, but also absorb enough crude fiber to help intestinal peristalsis.
3. Pay attention to controlling the starch content.
Experts point out that the most common mistake we make when making mixed salads is to add too much starch. Too much starch intake can easily make people fat, lead to indigestion and make people sleepy and listless. Therefore, although carbohydrate intake is necessary for human body, we still need to control starch intake to ensure healthy eating.
Step 4 choose the right sauce
Every two spoonfuls of Thousand Island Sauce contains about16g of fat, which is the poison to turn vegetables into fried food. 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 appropriately) and pour it on the salad. Remember not to dip the salad directly in the salad dressing.
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