1, not eating vegetables and fruits for a long time will destroy the intestinal environment.
If you don't eat vegetables and fruits, the intake of cellulose is insufficient, which will not stimulate the intestinal wall, weaken the peristalsis of intestinal muscles and make the stool stay in the intestine for too long. Therefore, constipation is prone to occur, toxic components in the stool are absorbed, normal metabolism is affected, and it is easy to get sick. Eating more fruits and vegetables can prevent diseases such as constipation and increase immunity and resistance.
Cellulose in vegetables and fruits can promote the growth of intestinal beneficial bacteria and inhibit the reproduction of harmful bacteria. Eating too little vegetables and fruits will easily destroy the growth environment of beneficial bacteria in the intestine and affect the absorption function of nutrients in the intestine.
2. Not eating vegetables and fruits for a long time will affect your health.
Compared with people who don't eat vegetables and fruits every day, people who eat five or more servings of vegetables and fruits every day have a lower risk of stroke and heart disease 12%.
Not eating vegetables will also affect other physiological functions of the body, resulting in symptoms such as loss of appetite and poor appetite. Not eating vegetables affects immunity.
Lack of fiber satiety in diet will lead to excessive calorie intake and obesity. Adults are prone to various chronic diseases. Snacks with high oil and sugar will affect the appetite of dinner, leading to underweight and malnutrition; Sweets, fried and salty snacks can cause bad effects such as dental caries, obesity or heavy taste.
3. Not eating vegetables and fruits for a long time will lead to insufficient vitamin intake.
Vegetables are the main source of vitamin C, which has a great influence on human development. It can promote the deposition of calcium and is an essential nutrient for the healthy development of teeth and bones. If you don't eat vegetables often, it is easy to have pulp bleeding, pulpitis, soft bones, subcutaneous bleeding, body infection and so on.
Fresh fruits and vegetables contain more vitamin C, which can be quickly absorbed into the blood by the gastrointestinal tract and participate in the metabolism of various substances. The most important thing is to produce ascorbic acid, which is used to make a collagen substance similar to adhesive, which is filled between cells and maintains the integrity of blood vessel wall. In addition, vitamin C is also involved in the absorption of iron and folic acid. Eating foods lacking vitamin C for 4~8 months will lead to poor blood acid deficiency and collagen synthesis disorder, blood vessels will lose the support of collagen fibers, and the permeability of capillaries will be enhanced. At this time, even minor trauma is easy to cause bleeding, and nutritional megaloblastic anemia can occur for a long time.
Normal people need 30 mg of vitamin C every day, and if they take 45 mg every day, they can maintain proper reserves in the body. Because the human body can't synthesize vitamin C by itself, it can only be supplied by external sources. Vitamin C is widely found in plants in nature, especially in fresh vegetables and fruits, such as oranges, lemons, cabbages and spinach. Therefore, as long as we can fully ingest these substances in our daily life (including artificially fed babies), it is not easy to cause vitamin C deficiency and anemia will not occur.
Yellow-green vegetables are rich sources of β-carotene, which can be converted into vitamin A in human body. Lack of vitamin A will affect people's vision, skin, mucous membrane and other functions, leading to night blindness, dermatitis or repeated respiratory infections.
Eating more fruits and vegetables can fight cancer.
Science has proved that people who live on vegetables and fruits every day can significantly reduce the incidence and mortality of cancer. People who don't eat vegetables and fruits for a long time will be harmful to their health.
Fruits and vegetables are rich in fiber, vitamins, minerals and other chemicals that can inhibit cancer. According to foreign long-term follow-up studies, if the daily vegetable intake is increased from 150g to 400g, the risk of lung cancer can be reduced by 50%. And all kinds of lettuce, dark green vegetables and fruits also have preventive effects on different cancers.
Adults should eat 3 dishes of vegetables and 2 servings of fruits every day, and each serving of fruits and vegetables should be at least half a bowl (100g), at least one of which is dark green or dark yellow vegetables; Eating 400 ~ 800g of fruits and vegetables every day can not only prevent cancer, but also reduce cardiovascular diseases, gout, hypertension, arteriosclerosis, obesity, constipation and other civilized diseases. It is the simplest and most economical health care method.
The correct way to eat vegetables and fruits
First of all, we must ensure that "every meal has dishes." Vegetables can be divided into dark vegetables and light vegetables according to color depth. Dark vegetables usually refer to dark green, red, orange and purplish red. Dark vegetables have a greater effect on human health, so it is recommended to eat more dark vegetables, which should account for more than half of the total vegetable income (300 ~ 500 grams). Also pay attention to choose a variety of vegetables, choose fresh seasonal vegetables. In order to keep more nutrients in vegetables, cucumbers, tomatoes, lettuce and other vegetables that can be eaten directly raw can be eaten directly after washing.
As for fruits, we should follow the principle that fruits are available every day (200-350g) and choose a variety of seasonal fruits. However, it should be noted that vegetables cannot replace fruits, and preserved fruits, dried fruits, canned fruits, fruit juices and other fruit products cannot replace fresh fruits.