Eat a lot of fruits and vegetables for lunch. Fruits and vegetables are foods that people eat every day. Fruits and vegetables contain a lot of vitamins and minerals, which are beneficial to people's health. The following is a summary of eating a lot of fruits and vegetables for lunch.
Eat a lot of fruits and vegetables for lunch English 1 English is: eat a lot of fruits and vegetables for lunch.
A lot = a lot, a lot, modifying countable nouns and uncountable nouns.
A study shows that eating more fruits for lunch, eating more vegetables for dinner and not eating starch snacks such as potato chips are the key to preventing cancer and heart disease.
Researchers from Harbin Medical University in China studied the relationship between eating habits and health. More than 265,438+0,500 American adults participated in the national health and nutrition survey from 2003 to 2065,438+04. They found that eating starchy snacks between meals increased the risk of death by 50%, and the risk of death from cardiovascular disease increased by 44%-57%.
They cross-checked the data of the above-mentioned personnel with the national death index of the US Centers for Disease Control and Prevention, and recorded the subjects who died of any cause-including cancer or cardiovascular disease-as of 2015123/kloc-0.
Each subject's eating pattern is classified according to the food they eat at dinner time and the snacks between meals. For example, breakfast is divided into fruit breakfast, western breakfast and starch breakfast. Lunch is divided into fruits, vegetables and western-style lunches, dinner is divided into fruits, vegetables and western-style dinners, and snacks are divided into grains, starch, fruits and dairy products.
Flour and rice, beans, added sugar, solid fat and red meat are the main breakfast, flour and rice, cheese and bacon are the main lunch, and flour and rice, cheese, solid fat, sugar and eggs are the main dinner.
Researchers point out that western dietary patterns tend to contain a higher proportion of fat and protein. Those subjects who are not easy to adapt to these specific dietary patterns are analyzed separately as the reference group.
Researchers found that eating fruit at lunch can reduce the risk of dying of cardiovascular disease by 34%. In contrast, western-style lunches, which usually contain refined grains, cheese and bacon, are associated with a 44% increase in cardiovascular-related mortality.
For dinner, the research team found that the dinner rich in vegetables seems to be related to a 23% reduction in the risk of dying from cardiovascular diseases and a 365,438+0% reduction in the risk of dying from other diseases.
At the same time, the study found that snacks containing starch such as potato chips significantly increased the mortality of all-cause diseases and cardiovascular diseases, and the related mortality rates were 50%-52% and 44%-57% respectively.
The results show that the intake of various foods and the intake time are equally important for maintaining good health. All the results of this study were published in the American Heart Association.
Eat a lot of fruits and vegetables for lunch. How about eating only fruits and vegetables at noon?
No, if you want to lose weight and control the amount of food you eat at dinner, then you should try to balance your lunch.
1, vegetables and fruits cannot completely replace each other.
Vegetables and fruits have different nutritional values. For example, most vegetables (especially dark vegetables) have higher contents of vitamins, minerals, dietary fiber and phytochemicals than fruits, while fruits have more carbohydrates, organic acids and aromatic substances than vegetables, and will not lose nutrition because of cooking. So vegetables and fruits can't completely replace each other.
2. Treat out-of-season fruits and vegetables correctly.
We generally recommend eating fresh fruits and vegetables in season as much as possible, but in some places, carrots, potatoes and cabbage are often the main vegetables in winter. At this time, eating some out-of-season fruits and vegetables is far more important to health than reducing the nutrition of out-of-season fruits and vegetables, which can be compensated by increasing the consumption of fruits and vegetables appropriately.
Dietary supplements can't replace fresh fruits and vegetables.
In addition to vitamins and minerals, fresh fruits and vegetables also contain phytochemicals, which are irreplaceable by ordinary dietary supplements.
4. It is not advisable to eat fruit and vegetable products instead of fresh fruits and vegetables for a long time.
Common processed fruits and vegetables include dried fruits and vegetables, fruit juice, canned fruits and preserved fruits. They easily lose some vitamins, dietary fiber and so on. In the process of processing, more sugar may be brought in, so they can't be often used to replace fresh fruits and vegetables. Of course, when fresh fruits and vegetables are inconvenient to carry and ingest, fruit and vegetable products can be supplemented.
Eat a lot of fruits and vegetables for lunch. English 3 There are vegetables for every meal and fruits every day.
Although vegetables and fruits have many similarities in nutritional components and health care effects, they are two different foods after all, and their nutritional values also have their own characteristics. Generally speaking, there are far more varieties of vegetables than fruits, and the contents of vitamins, minerals, dietary fiber and phytochemicals in most vegetables, especially dark vegetables, are higher than those in fruits, so fruits cannot replace vegetables.
Fruits contain more carbohydrates than vegetables. If the content of acid, citric acid, malic acid, tartaric acid and other organic acids in fruits is richer than that in vegetables, it can stimulate the secretion of digestive glands, stimulate appetite and be beneficial to the digestion of food. Fruit contains more pectin. This soluble dietary fiber can reduce cholesterol and help prevent atherosclerosis. It can also combine with harmful substances in the intestine, such as lead, to promote its excretion. Fruits also contain phytochemicals such as flavonoids, aromatic substances, coumarin and d- limonene, which have special biological activities and are beneficial to health. Fruits can supplement the deficiency of vegetable intake, and fruits do not need to be heated before eating, and their nutrients are not affected by cooking factors, so vegetables cannot replace fruits. It is recommended to eat vegetables every meal and fruits every day.
The dietary fiber in the epidermis of fruits and vegetables is higher than that in the central part, which can not be digested and absorbed, but it has many physiological functions: increasing the volume of feces, softening feces, stimulating colon fermentation, reducing the levels of total cholesterol and low-density cholesterol in blood, and lowering postprandial blood sugar. Therefore, dietary fiber can prevent constipation, dyslipidemia and diabetes, which is beneficial to intestinal health.
Dietary fiber is rich in plant foods, including 3% in vegetables and about 2% in fruits. The dietary fiber of carrot, celery, shepherd's purse, spinach and leek is higher than that of tomato, eggplant, pineapple, strawberry and water chestnut. The content of dietary fiber in the edge, epidermis or pericarp of the same vegetable or fruit is higher than that in the center. If you remove it when eating, you will lose some dietary fiber. Therefore, when people eat unpolluted vegetables and fruits, they should try to eat the peel and pulp together.
Vegetables and fruits are the best anti-cancer food.
Fresh vegetables and fruits are the best anti-cancer foods. The World Cancer Research Foundation and the American Association for Cancer Research have summarized the research data from all over the world, and believe that there is sufficient evidence that vegetables and fruits can reduce the risks of cancers such as oral cancer, pharyngeal cancer, esophageal cancer, lung cancer, gastric cancer, colon cancer and rectal cancer, and may reduce the risks of cancers such as laryngeal cancer, pancreatic cancer, breast cancer and bladder cancer, and may also reduce the risks of cancers such as cervical cancer, endometrial cancer, liver cancer and prostate cancer.
The anticancer effect of vegetables and fruits is related to their nutrients, which can protect DNA from damage, promote repair and reduce mutation. Vegetables and fruits are rich in dietary fiber, which can shorten the passage time of food residues in the intestine and combine with potential carcinogens to promote their excretion.
Vegetables and fruits are good for weight control.
Vegetables and fruits are rich in water and dietary fiber, with large volume and low energy density, which can enhance satiety and reduce energy intake, so a diet rich in vegetables and fruits is conducive to maintaining a healthy weight. The body mass index (BMI) of people with high vegetable intake decreased significantly. Eating more vegetables and fruits properly can reduce the risk of obesity, pay attention to dietary balance and increase the proportion of vegetables and fruits in food, which is of great significance to prevent overweight and obesity.
Vegetables and fruits are rich in cellulose and are important sources of dietary fiber. Because dietary fiber absorbs moisture, it can increase the volume and weight of feces, promote intestinal peristalsis, soften feces, increase the number of defecation and reduce the time of feces staying in the intestine, so it can prevent constipation.
Preserved fruit is not as delicious as fresh fruit.
Fruit juice is made by squeezing the fruit to remove the residue. However, the processing process will cause a certain amount of loss of nutrients in fruits, such as vitamin C and dietary fiber. Preserved fruit is made of sugar-stained fruit, which has more vitamin loss and higher sugar content. Dried fruit is dehydrated from fresh fruit, and vitamin loss is more. Therefore, preserved fruit, fruit juice and other fruit products can not replace fresh fruit, we should try to choose fresh fruit.
Eat more fruits and vegetables to reduce the risk of cardiovascular disease.
A large number of studies have shown that the intake of fruits and vegetables will affect blood pressure and cardiovascular diseases. A prospective study by Harvard University shows that every extra serving of fruits and vegetables can reduce the risk of coronary heart disease by 4%. Every additional serving of green leafy vegetables, cruciferous vegetables and potatoes can reduce the risk of coronary heart disease in women by 30%, 24% and 22% respectively. The results show that eating more fruits and vegetables, especially leafy vegetables and fruits rich in vitamin C, can reduce the risk of coronary heart disease.
Encourage diabetics to choose fruits and vegetables.
Studies have shown that eating more fruits and vegetables can reduce the incidence of type 2 diabetes. A 20-year-long study shows that people who eat five or more servings of fruits and vegetables a day have a significantly lower risk of developing type 2 diabetes than those who don't eat fruits and vegetables. Eat more red meat, processed meat, fried food, high-fat dairy products, refined grains, sugar, snacks and cream, whole milk and so on. , has the opposite effect. Diabetic patients should be encouraged to choose all kinds of vegetables and fruits, especially those rich in dietary fiber.