First, green tea
Green tea contains a lot of tea polyphenols, which is the general name of phenolic spirits in tea. It is a complex composed of more than 30 kinds of phenolic spirits, including catechins, anthocyanins and phenolic acids. The effective components in green tea can inhibit urokinase, which is necessary for the growth of cancer cells. Green tea is rich in vitamins, especially vitamin A, vitamin C, vitamin P, vitamin K and vitamin B. The content of water-soluble protein in green tea is about 2%, which is directly absorbed and utilized by human body after drinking tea. Most of protein is insoluble alcohol and exists in tea residue. There are 25 amino acids in green tea. Although the content of these amino acids in tea is not high, it can be used as compensation for the lack of daily needs of human body. Tea is rich in trace elements, especially calcium, potassium, iron, magnesium and zinc.
Second, garlic
Garlic is rich in carbohydrates, less in protein and almost free of fat. Garlic contains comprehensive trace elements, especially potassium and phosphorus. Garlic also contains allicin, a spicy element called "propylene sulfide" Fresh bulbs contain about 69.8% water, about 4.4% protein, 23.6% carbohydrate, phosphorus, iron, magnesium and vitamin C, but the content in shoots is very high, with 77 mg per 100g.
Third, tomatoes
Tomato is a good source of vitamin A, vitamin P, vitamin C, organic acids and enzymes because of its high water content, about 94%, and low warmth content. Modern research shows that tomatoes also contain protein, fat, glucose, sucrose, vitamin B 1, vitamin B2, vitamin C, calcium, phosphorus, iron, steel, zinc and other ingredients, and the content of vitamin C is 3-4 times that of apples, and it is not easy to be destroyed by heating because of the protection of organic acids. The glucose and organic acids contained in it are easily absorbed by the human body.
Fourth, blueberries
Besides conventional sugar, acid and vitamin C, blueberry fruit is also rich in vitamin E, vitamin A, vitamin B, SOD, arbutin, protein, anthocyanin, dietary fiber and mineral elements such as potassium, iron, zinc and calcium. The content of anthocyanin pigment in blueberry fruit is as high as 163 mg/100 g fresh fruit, and the content of vitamin E in fresh fruit is 9.3 mg/100 g fresh fruit, which is several times or even dozens of times that of other fresh fruits such as apples and grapes. The total amino acid content is 0.254%, which is higher than that of hawthorn which is rich in amino acids. Blueberries are delicious and nutritious. According to the determination, every100g of fresh blueberry contains 400-700mg of protein, 500-600mg of fat, 2.3g of carbohydrate12.3g15.3g of vitamin A81-kloc-0/00 international unit. Blueberries also contain nicotinic acid, SOD and flavonoids.
Verb (abbreviation for verb) nut
Although the nut is small, it is a mixture of protein, fat and carbohydrate. It contains a variety of nutrients, including nicotinic acid, vitamin B, folic acid, magnesium, zinc, copper and potassium, as well as a variety of antioxidants, and contains a lot of fiber, especially all amino acids needed by protein, with good structure and easy digestion.
peanut
Peanuts are high in fat. Peanut contains 45%-55% oil, which is an excellent edible oil raw material, and contains nearly half of unsaturated fatty acids. Peanut contains a variety of protein, and the composition of amino acids is also very diverse. Peanut is an excellent source of vitamin b and vitamin e.
2. Sunflower seeds
Sunflower seeds are rich in animal fat, carotene, oleic acid and so on. , and contains protein, sugar, vitamins and trace elements such as zinc, iron, potassium and magnesium. Sunflower seeds contain about 50% fat, among which unsaturated fatty acids are very important and contain no cholesterol.
3. Walnut
Walnut has a low water content, and its carbohydrate content is only about 1/4 of that of cereal beans. Walnut contains 60% fat and has a high calorie. Walnut is rich in unsaturated fatty acids, protein, calcium, magnesium, iron, phosphorus and other trace elements and B vitamins.
4. chestnuts
Chestnut contains more carbohydrates than other nuts, up to about 40%, less protein and fat, rich in vitamin B, and higher in vitamin C than tomatoes. Chestnut also contains dietary fiber, tannic acid, carotene and various minerals such as phosphorus, calcium, potassium and iron.
5.almonds
Almonds are rich in nutritional value. Every 500g of almond contains protein120g, fat 240g, calcium 649mg, phosphorus 929mg, iron17.9mg, and contains various vitamins.
6.cashew nuts
Cashews are rich in fat and carbohydrates. Unsaturated fatty acids are the most important fatty acids in cashew nuts, in which oleic acid accounts for 90% of unsaturated fatty acids and linoleic acid only accounts for 10%. Therefore, cashew nuts are not easy to rot compared with other nuts rich in linoleic acid. Cashews contain twice as much protein as ordinary grains, and the types of amino acids in cashews are complementary to those in grains.
7.pistachio
Pistachio nuts are excellent sources of polyunsaturated fatty acids, magnesium and phosphorus, as well as protein, calcium, iron and vitamin B. The carbohydrate content of pistachios is only about 1/4 of that of cereals and beans, so it is a good low-carbohydrate diet. Pistachio nuts contain about 20% protein and 0/6% sugar/kloc.
Six, broccoli
Broccoli is a good diet food because of its high water content of over 90% and low warmth. Raw cauliflower provides more than 20% vitamins than cooked cauliflower. Broccoli contains a lot of flavonoids.
Seven, oats
Oat is mainly composed of starch, protein, fat and amino acids, and contains a lot of animal fiber, vitamins B 1 and B 12, and a small amount of vitamin E, calcium, phosphorus, iron, riboflavin and saponins peculiar to cereal crops. Its fat content is four times that of rice, and the contents of eight amino acids and vitamin E needed by human body are also higher than those of rice and white flour.
Eight, salmon
Every100g of fish contains about 3g of unsaturated fatty acids (EPA and DHA), ranking first among fish. Rich in vitamin A, vitamin B 1, vitamin B2, vitamin B 12 and vitamin D; Cholesterol content is extremely low. DHA has a very good effect on the development and health of human brain, eyes and nerves and epidemic prevention. Mostly used for raw food.
Nine, spinach
Spinach is rich in nutrition, which is characterized by its rich carotene and vitamin B6. Spinach is an excellent source of magnesium, iron, potassium and vitamin A, because its water content is as high as 92%, while the warm content is very low. It is also an excellent source of calcium and vitamin C; It is also rich in phosphorus, zinc and pantothenic acid. Spinach is rich in protein, and 500 grams of spinach contains protein equivalent to the protein content of two eggs.
Red wine
Red wine contains three nutrients needed by human life and exercise: vitamins, sugar and protein. The sugar content of red wine is about 0.5%-20%, mostly glucose and fructose, and the sucrose content is very small, which can be directly absorbed by the human body. Alcohol in red wine is formed by the decomposition and transformation of sugar contained in grapes by yeast, and its content is generally very small. Red wine is rich in tannins and pigments. Its astringency is caused by tannins, while its color comes from natural pigments in grapes. The most abundant ingredient in red wine is water, which comes from grape body and is biological pure water. Red wine is rich in trace elements and vitamins.