1, fruit and vegetable protection organ
Green fruits and vegetables eye protection: kiwi fruit, broccoli, lettuce, cabbage, spinach, Chinese cabbage, Chinese cabbage.
Green vegetables contain lutein and zeaxanthin, which helps to protect eyesight, prevent eyesight from declining and effectively prevent blindness. Cruciferous vegetables such as broccoli and cabbage contain isothiocyanates, which can prevent cancer.
Red fruits and vegetables moisten the lungs: tomatoes, watermelons, red grapes, radishes, strawberries, red sweet peppers, etc.
Resveratrol contained in grapes and red wine can help treat lung cancer and asthma, and can also reduce the incidence of heart disease.
Yellow fruits and vegetables enhance the immune system: yellow bell pepper, grapefruit, pineapple and lemon.
Experiments show that limonin contained in lemon can resist many cancers, such as skin cancer, lung cancer, breast cancer, gastric cancer, colon cancer and so on. Yellow sweet pepper is rich in vitamin C, which can strengthen the immune system.
Orange fruits and vegetables strengthen bones: carrots, apricots, mangoes, oranges, pumpkins and cantaloupes.
Fruits and vegetables containing carotene such as oranges can enhance immunity, keep skin and bones strong and protect eyesight. Potassium contained in citrus fruits can enhance heart function and prevent heart disease.
Blue fruits and vegetables beneficial to the brain: blueberries.
Blueberries are rich in anti-inflammatory and anti-cancer substances. The latest research shows that blueberries also have the function of strengthening the brain and helping to enhance memory.
Purple fruit and vegetable skin care: plums, plums, eggplant, purple grapes, raisins, prunes, figs and onions.
Purple foods such as blackberries and grapes contain ellagic acid, which has the functions of skin care, beauty care and cancer prevention.
White fruits and vegetables protect the heart: cold potatoes, pears, bananas, broccoli, mushrooms, onions and garlic.
Allicin contained in onion and garlic can significantly inhibit the growth of tumors. Flavonoids in white food can also reduce the incidence of heart disease. According to the BBC report on June 5438+1October 65438+May, the latest research of the University of Alabama in the United States found that allicin can produce hydrogen sulfide in human body, soften blood vessels and promote blood circulation. This may be the most scientific explanation of "garlic protects the heart".
2. Precautions for eating fruits and vegetables
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. Correctly treat anti-season fruits and vegetables
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.
3. How to choose good fruit?
1, watermelon
The smaller the circle at the bottom of watermelon, the better. On the other hand, the bigger the circle at the bottom, the thicker the skin and the worse it tastes.
It is best to choose turquoise as the color, not white fog.
Watermelons with neat lines are good melons.
Watermelon head, the so-called pedicel, is not needed if it is straight, but it is sweet if it is curly.
2.pitaya
The heavier the better. The heavier the pitaya, the more juice and the fuller the pulp, so when you buy pitaya, you should weigh a single pitaya by hand. The heavier the pitaya, the better.
The redder the better. The redder the surface, the better, and the greener and fresher the green part. If the green part turns yellow, it means it is not fresh.
The fatter the better. Don't choose the slender one. The fatter, the more mature. It is sweet and won't be eaten raw.
Step 3: strawberries
Don't buy strawberries that are too red. The brighter the color, the more sour they are. Strawberries with a little white in red are the sweetest. When buying strawberries, don't choose big ones with strange shapes. It's safer to choose a smaller one of the same size. Don't be particularly red, it's better to have a little white inside.
4. Kiwifruit
Kiwifruit must be sharp, not as flat as a duckbill. The duck's mouth is made of hormones, while the chicken's mouth contains no hormones or little hormones. The whole fruit of a truly mature peach imitation is super soft, and the color is close to khaki when it is selected, which is a symbol of sunny and sweeter. Kiwifruit is tender and green. This kind is fresh. The whole is soft and hard, and part of it is soft and rotten. The color around the joints is deep and sweet.
5.cantaloupe
One of the most useful methods is to see if there is a scar on the melon skin. The older the scar, the sweeter it is. It better be that the scar has cracked. Although it looks ugly, this cantaloupe is very sweet and tastes good. In fact, beautiful and scar-free cantaloupes are often raw. The more lines the melon has, the uglier it is and the more delicious it is. Then smell it, the fragrance should be more obvious. Then the color is golden yellow; Don't feel soft, too soft is ripe. The cantaloupe selected in this way must be good.
6, cherry
Choosing cherries depends on whether the stems are fresh. Fresh fruit stalks are green, and long fruit stalks are black. Then see if the peel is wrinkled. Wrinkling means that the fruit has been picked for too long and lost its moisture.
7.papaya
Papaya is also divided into male and female, and the older one is female, which is sweeter. Generally, the belly is bulging, there are many spots on the surface, and the color is only yellow, which is not very soft to the touch. If there is some chewing gum on the surface, it doesn't matter, it is sugar gum, which will be sweeter. If you want to eat papaya immediately, you should choose yellow skin, but not too soft, so that papaya will be sweet and not rotten.
There are two kinds of papaya:
Papaya: (The skin is blue and will not change color after a long time. The pulp is milky white and contains a small amount of pearl white seeds. ) green papaya is easy to choose, the skin should be smooth, the cyan should be bright, and there should be no spots.
Cooked papaya: (The skin is blue or orange. At room temperature, cyan will turn orange and yellow with spots. The flesh is light orange to dark orange and the seeds are black. ) Cooked papaya should be light to the touch, so that the flesh of papaya is sweeter.
8. grapes
Generally speaking, when choosing grapes, the size and blue color do not affect the taste. The key is to look at the quality of grapes. Grapes that are too hard are often light and bitter, and grapes that are too soft are likely to turn sour or deteriorate. When buying, choose grapes with tough and juicy meat.
10, peach
The first thing to choose peaches is to smell the fragrance. The more fragrant, the sweeter. Usually looks not very good. Choose a peach, not too soft, with a small tip on it.
1 1 orange
When choosing an orange, you can know whether it is sweet or sour by looking at one part clearly-that is, the head of the orange, which is scientifically called orange stem.
If the stem of the orange is obviously prominent, it means that the orange is not sweet.
If the stem of an orange is flat or even a little concave, it means that the orange must be sweet.
If you pick oranges, regardless of the variety, there is a ring-shaped female in the middle, which is generally sweeter. There is a spotted male, which is not as sweet as a female. The skin is thin and elastic, the early orange juice is sweet, and the later oranges are rough and stringy. Grapefruit, oranges and oranges should be picked up with heavy hands, and the skin should be as smooth as baby's skin. But in the sugar orange popular in winter, the skin is very rough and smooth.
12, sugarcane
Sugarcane should be eaten from above, which will be sweeter and more delicious. On the contrary, if you peel it from the root, you will eat it more and more lightly, and the remaining 1/3 will lose your appetite. To eat sugar cane in winter, it's better to cut it into 20-30 cm pieces, boil it in a pot for ten minutes, and then pick it up and peel it while it's hot, which is sweeter than eating it raw.
13, mangosteen
Mangosteen secret: There are a few petals on the ass, as many as there are. 7, 8 pieces are better, and the handle on it should be fresh and tender, so it is really delicious, and it contains a lot of water, and if the shell is hard when picking, it means it is broken.
Choose small and medium-sized ones when choosing. The pedicel of fresh mangosteen is green and the skin is deep purple. The shell is soft and elastic when pinched. When opened, the meat inside is pure white. If you can hold the shell with your thumb and forefinger, it means it is ripe. If the shell is as hard as a stone, it is probably inedible.
14, durian
Listen to the sound and shake it a few times. There is a voice that durian can be eaten.
Look at the color, choose the yellow one, not the green one, the yellow one is generally familiar.
Look at the size, durian is big enough, moist enough and sweet enough. The more mountains, the more meat. The more meat there is, generally a mature durian weighs 3-5 Jin.
Choosing cracked durian (naturally cracked) shows that durian is mature enough.
Smell it. Good durian has a strong fragrance.
Look at the weight, the durian of the same size, the light durian has a small core, the heavy durian has a large core, and the light durian can be eaten soon.
15, pear
Pears should be female. The flesh of female pear is small, delicate, juicy and sweet. The female pear has a round and smooth deep nest, that is, the nest on the top should be uniform, the navel should be deep, the navel should be round and the stalk root should be thick. The tail of a male pear is like a flower.
16, litchi
Feel: first gently rub it in your hand: good: gently press the fruit with your fingers, and it feels tight and hard; Gently press the fruit and it feels soft.
Appearance: the good peel is fresh, the color is deep red, the fruit stalk is fresh and not wilting, and the flesh is white. The bad peel is dark brown or black, and the juice oozes out. The flesh is red.
Head: If the head of litchi is sharp and the density of "nails" on the epidermis is high, it means that litchi is not mature enough, otherwise it is mature litchi.
Shell: flat, with obvious seams. This litchi must be very sweet. Try it if you don't believe me! From the appearance, the truly fresh litchi is not very bright in color, dark red and slightly green, and has no peculiar smell.
17, Apple
Choose people who are large and moderate in size, smooth in skin, bright in color, moderate in hardness, free from insect eyes, harmless to skin, delicate in meat, moderate in sweetness and fragrant in smell. Generally speaking, apples should be chosen with smooth skin, bright color (indicating maturity), tender meat and crisp and luxurious taste; Try the apple's hardness with your hands. If it is too hard, it is unfamiliar, and if it is too soft, it is better to have moderate hardness. If it is light, it is fluffy, and it is generally considered that the quality is poor.
4. How to choose good fruit?
1, watermelon
The smaller the circle at the bottom of watermelon, the better. On the other hand, the bigger the circle at the bottom, the thicker the skin and the worse it tastes.
It is best to choose turquoise as the color, not white fog.
Watermelons with neat lines are good melons.
Watermelon head, the so-called pedicel, is not needed if it is straight, but it is sweet if it is curly.
2.pitaya
The heavier the better. The heavier the pitaya, the more juice and the fuller the pulp, so when you buy pitaya, you should weigh a single pitaya by hand. The heavier the pitaya, the better.
The redder the better. The redder the surface, the better, and the greener and fresher the green part. If the green part turns yellow, it means it is not fresh.
The fatter the better. Don't choose the slender one. The fatter, the more mature. It is sweet and won't be eaten raw.
Step 3: strawberries
Don't buy strawberries that are too red. The brighter the color, the more sour they are. Strawberries with a little white in red are the sweetest. When buying strawberries, don't choose big ones with strange shapes. It's safer to choose a smaller one of the same size. Don't be particularly red, it's better to have a little white inside.
4. Kiwifruit
Kiwifruit must be sharp, not as flat as a duckbill. The duck's mouth is made of hormones, while the chicken's mouth contains no hormones or little hormones. The whole fruit of a truly mature peach imitation is super soft, and the color is close to khaki when it is selected, which is a symbol of sunny and sweeter. Kiwifruit is tender and green. This kind is fresh. The whole is soft and hard, and part of it is soft and rotten. The color around the joints is deep and sweet.
5.cantaloupe
One of the most useful methods is to see if there is a scar on the melon skin. The older the scar, the sweeter it is. It better be that the scar has cracked. Although it looks ugly, this cantaloupe is very sweet and tastes good. In fact, beautiful and scar-free cantaloupes are often raw. The more lines the melon has, the uglier it is and the more delicious it is. Then smell it, the fragrance should be more obvious. Then the color is golden yellow; Don't feel soft, too soft is ripe. The cantaloupe selected in this way must be good.
6, cherry
Choosing cherries depends on whether the stems are fresh. Fresh fruit stalks are green, and long fruit stalks are black. Then see if the peel is wrinkled. Wrinkling means that the fruit has been picked for too long and lost its moisture.
7.papaya
Papaya is also divided into male and female, and the older one is female, which is sweeter. Generally, the belly is bulging, there are many spots on the surface, and the color is only yellow, which is not very soft to the touch. If there is some chewing gum on the surface, it doesn't matter, it is sugar gum, which will be sweeter. If you want to eat papaya immediately, you should choose yellow skin, but not too soft, so that papaya will be sweet and not rotten.
There are two kinds of papaya:
Papaya: (The skin is blue and will not change color after a long time. The pulp is milky white and contains a small amount of pearl white seeds. ) green papaya is easy to choose, the skin should be smooth, the cyan should be bright, and there should be no spots.
Cooked papaya: (The skin is blue or orange. At room temperature, cyan will turn orange and yellow with spots. The flesh is light orange to dark orange and the seeds are black. ) Cooked papaya should be light to the touch, so that the flesh of papaya is sweeter.
8. grapes
Generally speaking, when choosing grapes, the size and blue color do not affect the taste. The key is to look at the quality of grapes. Grapes that are too hard are often light and bitter, and grapes that are too soft are likely to turn sour or deteriorate. When buying, choose grapes with tough and juicy meat.
10, peach
The first thing to choose peaches is to smell the fragrance. The more fragrant, the sweeter. Usually looks not very good. Choose a peach, not too soft, with a small tip on it.
1 1 orange
When choosing an orange, you can know whether it is sweet or sour by looking at one part clearly-that is, the head of the orange, which is scientifically called orange stem.
If the stem of the orange is obviously prominent, it means that the orange is not sweet.
If the stem of an orange is flat or even a little concave, it means that the orange must be sweet.
If you pick oranges, regardless of the variety, there is a ring-shaped female in the middle, which is generally sweeter. There is a spotted male, which is not as sweet as a female. The skin is thin and elastic, the early orange juice is sweet, and the later oranges are rough and stringy. Grapefruit, oranges and oranges should be picked up with heavy hands, and the skin should be as smooth as baby's skin. But in the sugar orange popular in winter, the skin is very rough and smooth.
12, sugarcane
Sugarcane should be eaten from above, which will be sweeter and more delicious. On the contrary, if you peel it from the root, you will eat it more and more lightly, and the remaining 1/3 will lose your appetite. To eat sugar cane in winter, it's better to cut it into 20-30 cm pieces, boil it in a pot for ten minutes, and then pick it up and peel it while it's hot, which is sweeter than eating it raw.
13, mangosteen
Mangosteen secret: There are a few petals on the ass, as many as there are. 7, 8 pieces are better, and the handle on it should be fresh and tender, so it is really delicious, and it contains a lot of water, and if the shell is hard when picking, it means it is broken.
Choose small and medium-sized ones when choosing. The pedicel of fresh mangosteen is green and the skin is deep purple. The shell is soft and elastic when pinched. When opened, the meat inside is pure white. If you can hold the shell with your thumb and forefinger, it means it is ripe. If the shell is as hard as a stone, it is probably inedible.
14, durian
Listen to the sound and shake it a few times. There is a voice that durian can be eaten.
Look at the color, choose the yellow one, not the green one, the yellow one is generally familiar.
Look at the size, durian is big enough, moist enough and sweet enough. The more mountains, the more meat. The more meat there is, generally a mature durian weighs 3-5 Jin.
Choosing cracked durian (naturally cracked) shows that durian is mature enough.
Smell it. Good durian has a strong fragrance.
Look at the weight, the durian of the same size, the light durian has a small core, the heavy durian has a large core, and the light durian can be eaten soon.
15, pear
Pears should be female. The flesh of female pear is small, delicate, juicy and sweet. The female pear has a round and smooth deep nest, that is, the nest on the top should be uniform, the navel should be deep, the navel should be round and the stalk root should be thick. The tail of a male pear is like a flower.
16, litchi
Feel: first gently rub it in your hand: good: gently press the fruit with your fingers, and it feels tight and hard; Gently press the fruit and it feels soft.
Appearance: the good peel is fresh, the color is deep red, the fruit stalk is fresh and not wilting, and the flesh is white. The bad peel is dark brown or black, and the juice oozes out. The flesh is red.
Head: If the head of litchi is sharp and the density of "nails" on the epidermis is high, it means that litchi is not mature enough, otherwise it is mature litchi.
Shell: flat, with obvious seams. This litchi must be very sweet. Try it if you don't believe me! From the appearance, the truly fresh litchi is not very bright in color, dark red and slightly green, and has no peculiar smell.
17, Apple
Choose people who are large and moderate in size, smooth in skin, bright in color, moderate in hardness, free from insect eyes, harmless to skin, delicate in meat, moderate in sweetness and fragrant in smell. Generally speaking, apples should be chosen with smooth skin, bright color (indicating maturity), tender meat and crisp and luxurious taste; Try the apple's hardness with your hands. If it is too hard, it is unfamiliar, and if it is too soft, it is better to have moderate hardness. If it is light, it is fluffy, and it is generally considered that the quality is poor.