Eat food that is good for your health.
1. Good for muscles and joints: virgin olive oil.
Olive oil contains olive oil * * * aldehyde * * oil cantharidin * * *, which is a compound with similar efficacy to ibuprofen * * * ibuprofen * *. Drop 2 teaspoons of organic virgin olive oil into vegetables when eating.
2. Good for hair: low-fat white cheese
Protein will make your hair black and shiny. Low-fat white cheese contains a lot of protein, and half a cup contains protein 14g.
3. Good hair: pumpkin seeds
Zinc can prevent hair from falling off, and pumpkin seeds contain a lot of zinc. Add a tablespoon of pumpkin seeds to your cereal.
4. brain-friendly food: salmon
This cold-water fish contains a lot of omega fatty acids DHA and EPA, which can improve brain function and prevent inflammation inside the brain. It can also regulate neurotransmitters that make the mood better and drive away depression.
5. Good for the brain: cabbage
Nutrient-rich cabbage vegetables can provide nutrition for a large number of neurons. The study found that as long as two servings of leafy vegetables, especially Chinese cabbage, are added to the diet every day, the cognitive decline will be reduced by 40%.
6. Good news: sunflower seeds
Many people in the United States suffer from hay fever every year, which researchers say may be due to problems in the immune system related to allergies. Vitamin E can maintain the immune system, and sunflower seeds can provide 49% of the daily vitamin E requirement.
7. Good for eyes: egg yolk
Egg yolk contains a lot of lutein, zeaxanthin and carotenoids. Carotenoids can prevent cataracts and macular degeneration, which are the main causes of blindness. The study also found that eating an egg yolk every day does not lead to an increase in cholesterol levels.
8. Good for your eyes: orange broccoli
Orange broccoli contains beta-carotene, which can protect the cornea. You can also choose local cauliflower.
9. Beneficial panel: tomatoes
Fruits, especially cooked fruits, are more beneficial to the panel, because there will be more carotenoids and lycopene, which can reduce ultraviolet damage, prevent panel cancer and reduce wrinkles.
10. Beneficial panel: * * *
Omega fatty acids in * * * will moisturize the panel. You can add lemon juice, pine nuts and shelled oil to make a delicious and healthy sauce.
1 1. Good for the heart: asparagus
Researchers have found that vitamin B and folic acid can reduce homocysteine, an amino acid that increases the incidence of heart disease by causing inflammation. Eight steamed asparagus can provide 20% folic acid daily.
12. Good for the heart: purple grape juice.
Purple grape juice contains a lot of phenolic plastics, which is a powerful antioxidant and can deal with free radicals harmful to the heart.
13. beneficial intestines: dried plums and prunes.
These fruits with high fiber content are of great benefit to the intestinal system and can also make the stomach contract. The study found that women who ate more fiber were 49% less likely to gain weight. According to your own preferences, add a handful of prunes, walnuts, pumpkin seeds, dried blueberries and * * * to your diet.
14. beneficial intestine: douchi
Douchi made by soybean fermentation contains many beneficial bacteria. Scientists believe that these microorganisms can promote digestion and kill bacteria that cause ulcers. Just like tofu, lobster sauce can be added to soup or sauce.
Female nutritious food
1, Redmi
Redmi is rich in starch and plant protein, which can replenish tired physical strength and maintain normal body temperature. It is rich in various nutrients, among which iron is the most abundant, so it has the effects of enriching blood and preventing anemia. And it is rich in phosphorus, vitamins A and B, which can improve malnutrition, night blindness and beriberi. It can also effectively relieve fatigue, listlessness and insomnia. Pantothenic acid, vitamin E, glutathione and other substances contained in it have the effect of inhibiting carcinogens, especially for preventing colon cancer.
Recommended recipe: Stewed ribs in Redmi.
Ingredients: ribs 600g, Redmi 1 cup, 2 onions, 3 slices of ginger, soy sauce 1/2 cups, 5 tablespoons of wine, rock sugar and oil 1 spoon, star anise 1, 2 cups of hot water, gauze 1.
Exercise:
1, Redmi, wrap it with gauze after washing. 2. Don't eat the ribs after scalding. 3. Stir-fry shallots and ginger in 1 tbsp oil, then add crystal sugar and soy sauce, then stir-fry ribs in the pot, that is, add wine, star anise and two cups of hot water, then add Redmi, bring to a boil with high fire, simmer with low fire, and eat after dicing.
Efficacy: Rich in iron, it can help people with blood deficiency to replenish their vitality.
2. Citrus
Among many kinds of fruits, acidic fruits contain more vitamin C. Today's nutrition has unanimously praised vitamin C as one of the antioxidants. Its three functions are: preventing free radicals from damaging cells and reducing aging; Avoid the transformation of sodium nitrate and sodium nitrite as preservatives into carcinogenic nitrosamines. It has a great protective effect on cancer patients, especially gastric cancer and esophageal cancer; Inhibit the oxidation of bad cholesterol, protect cholesterol and maintain the health of blood vessels and heart.
You can eat it directly or freshly squeezed orange juice.
Step 3: carrots
Carrots have the following three effects on women:
carrot
Paidu beauty
"Herbal Classic Shu" records: "Radish root is beneficial to defecation" and "making flour poison". Modern science shows that carrots contain a lot of substances that can promote gastrointestinal peristalsis, such as cellulose, B vitamins, potassium, magnesium, etc., which are helpful for the discharge of waste in the body and have a good therapeutic effect on constipation and acne.
lose weight
The glucoamylase contained in carrot can decompose starch, fat and other ingredients in food, so that it can be fully absorbed and utilized by human body after decomposition, so carrot is a quite good diet food.
Nourish blood
The carotene contained in carrot skin, that is, provitamin A, can promote the increase of heme, improve blood concentration and blood quality, and play a great role in treating anemia. Radish also contains a lot of iron, which helps to replenish blood. The iron content of carrot is 40% higher than that of white radish and 75% higher than that of green radish.
4. Soybeans
Soybeans are really cheap and of good quality. For women, isoflavones contained in it can produce similar effects as estrogen hormones, lower blood cholesterol, protect the heart and prevent breast cancer and osteoporosis.
Recommended recipe: stir-fried soybeans with cabbage
Ingredients: 250g edamame kernel, sauerkraut 130g, shredded pork 100g.
Seasoning: sugar 10g, cooking wine 10g, chicken essence 2g, and a little starch.
Exercise:
1 Wash Chinese cabbage and cut it into powder for later use;
2 Stir the shredded pork with wine and starch, and let it stand for about 15 minutes.
3 add oil to the hot pot, stir-fry the shredded pork after the oil temperature is reached, and take it out for later use after it is cooked;
4 Put the oil in another pot, stir-fry the edamame kernels after the oil temperature is high, stir-fry the snow vegetables a few times, add a little water, add sugar and chicken essence, and cook for 2 minutes on high fire;
5 pour the shredded pork back into the pot and stir well.
5. Fungi
The nutritional value of edible fungi: high protein, no cholesterol, no starch, low fat, low sugar, high dietary fiber, multi-amino acids, multi-vitamins and multi-minerals. Edible fungi concentrate all the excellent characteristics of food, and its nutritional value reaches the peak of plant-based food, so it is called "God Food", longevity food.
Recipe recommendation: cover and burn small mushrooms.
Ingredients: Tricholoma
Accessories: Chinese cabbage, minced meat, shredded onion and ginger, and red pepper.
Seasoning: salt, monosodium glutamate, sugar, soy sauce, water starch and pickled pepper sauce.
Cooking method:
1. Slice Tricholoma, blanch with boiling water, and take out. Wash Chinese cabbage and cut it into pieces for later use.
2. Order a pot and pour the oil. Stir-fry Chinese cabbage, add salt and sugar, add monosodium glutamate, put a little oil in the pot, add minced meat, add onion ginger, pickled pepper sauce and Tricholoma, stir well, add soy sauce, salt and sugar to taste, add red pepper and starch, add monosodium glutamate and put it on Chinese cabbage.
Features: fresh, salty and slightly spicy, rich in nutrition.
6. Salmon
A survey released by the World Health Organization last year pointed out that the Japanese are the oldest group in Asia. This honor is of course attributed to the Japanese habit of advocating low-fat diet, eating more salmon and drinking more green tea. The fat of salmon is omega-3 fatty acid, which belongs to beneficial category.
Recipe recommendation: salmon cheese beef roll
Exercise:
1*** Cut the salmon into small pieces and cut the cheese into small pieces about the size of salmon. Put the salmon and cheese together on the beef slices for hot pot, and roll them up.
2*** Heat the pan over medium heat, brush it with a thin layer of oil, and put the rolled salmon cheese roll in. Turn down the fire and cover the pot.
3*** Wash a handful of peas, open the lid and put them in the pot. At the same time, add some soy sauce, cooking wine and brown sugar to the pot and turn it over.
4*** Cover the pot and cook a little more until the meat roll is cooked. Take out the peas and turn to medium heat to collect the juice. The rolls will turn beautiful brown. Remember to turn it over when collecting juice to make the color even.
7. Broccoli
Broccoli can be found in many anti-aging recipes. It is a very useful anti-aging food for women. Because it contains antioxidants, it can slow down free radicals in women, thus delaying aging.
Recommended recipe: assorted broccoli
Ingredients: broccoli, Chinese cabbage, carrots and red peppers.
Seasoning: salt, chicken essence, starch, salad oil.
Exercise:
1. Cut broccoli and Chinese cabbage into small flowers, peel and slice carrots, and remove seeds and shred red peppers for later use. Blanch all vegetables in boiling water. 3. Leave a little base oil in the pot, add all the raw materials and stir fry, add salt and chicken essence to taste and thicken the starch.
8. Garlic
Health care function of garlic;
1, strong sterilization. The sulfur-containing compounds in garlic have strong antibacterial and anti-inflammatory effects, and can inhibit and kill a variety of cocci, bacilli, fungi and viruses. It has the strongest antibacterial effect among natural plants found at present.
2. Intestinal detoxification to prevent gastrointestinal diseases. Garlic can effectively inhibit and kill helicobacter pylori and other bacterial viruses that cause gastrointestinal diseases, remove gastrointestinal toxic substances, promote appetite and accelerate digestion.
3. Reduce blood sugar and prevent diabetes. Garlic can promote the secretion of insulin, increase the absorption of glucose by tissues and cells, improve the glucose tolerance of the human body, rapidly reduce the blood sugar level in the body, and kill various germs that induce diabetes due to infection, thus effectively preventing and treating diabetes.
4. Prevent colds. Garlic contains a capsaicin called "propylene sulfide", which has a good killing effect on pathogenic bacteria and parasites, and can prevent colds and relieve cold symptoms such as fever, cough, sore throat and stuffy nose.
The most beneficial food for the health of the elderly
1, brown rice
Many people think that eating sugar will make you fat, and avoid eating foods with high sugar content. However, experts believe that sugar is very beneficial to maintaining human energy, and people are advised to pay attention to eating foods containing a lot of fiber, such as brown rice and grains. Nutritionists say that these foods can help lower cholesterol levels and reduce the chances of cardiovascular diseases, rectal cancer, gallstones, diabetes and obesity. Brown rice is a kind of brown rice. The starch of this kind of rice is mainly amylose, which is digested and absorbed slowly in human body after eating, and its glycemic index is lower than that of various glutinous rice and fragrant rice. It is a good food, which can resist hunger and prevent excess calories. Diabetic people choose brown rice as the staple food, which is beneficial to stabilize blood sugar.
2. Chicken
Chicken meat is tender, delicious, suitable for a variety of cooking methods, nutritious and nourishing. Chicken is the healthiest meat food. It is rich in protein, which can prevent bone atrophy. Chicken is also rich in selenium and vitamin B, which can prevent cancer, enhance human energy and help enhance brain activity. Chicken contains vitamins C and E, etc. Protein has a high proportion, many kinds and high digestibility. It is easy to be absorbed and utilized by human body, and has the functions of strengthening physical strength and strengthening body. In addition, it also contains phospholipids which play an important role in human growth and development, and it is one of the important sources of fat and phospholipids in the dietary structure of China people.
Step 3: bananas
Banana is a kind of beneficial fruit rich in starch. In ancient India and Persia, people thought that golden banana fruit was "a good health-care fruit given by God". Legend has it that Sakyamuni, the ancestor of Buddhism, gained wisdom by eating bananas, so bananas are called "fruits of wisdom". Bananas are rich in potassium, which is a powerful guarantee for human muscles, especially myocardium. Bananas are also the main source of cellulose, which can not only prevent the occurrence of cardiovascular diseases, but also neutralize excessive acidic substances in the body and help to treat stomachache.
4. Spinach
The nutritional content of spinach is much higher than other foods. Spinach is known as a "model student of nutrition", which is rich in carotenoids, vitamin C, vitamin K, calcium, iron and other minerals, coenzyme Q 10 and other nutrients. Spinach is rich in iron, vitamin C, vitamin A and various antioxidants, which is beneficial to prevent infarction and stroke. In addition, spinach can also prevent rectal cancer, osteoporosis and arthritis. The principle of spinach enriching blood is related to its rich carotenoids and ascorbic acid, which are important for health and enriching blood.