In dry autumn, you should eat more green leafy vegetables, because it has high vitamin content, so it is good to eat more. An adult should eat at least a catty of vegetables every day. Dark vegetables such as spinach, green vegetables, celery, chrysanthemum, amaranth, carrots, etc. Like brown-red vegetables, they are rich in vitamins and carotene.
White vegetables can nourish yin and promote fluid production, such as radish, cauliflower, lily and yam. The loss of body fluid is serious in summer, and now it is just beginning to enter autumn, so we should eat more vegetables that nourish yin and promote fluid production. While white vegetables are generally full of body fluid. Eggplant is cool in autumn, which is not good for the spleen and stomach. In early autumn, eating pumpkin is good for the spleen and stomach.
Guoqing food health
Prevention of colds: lettuce and cauliflower
The vitamin C content of cauliflower is 3-4 times higher than that of Chinese cabbage and soybean sprouts, and 2 times higher than that of citrus. Chinese medicine has always said that "white goes into the lungs." Cabbage flower is a timely health care vegetable, which can not only prevent respiratory diseases such as colds, but also be a very good vascular cleaner.
The iodine content in lettuce is high, which is beneficial to the basic metabolism and physical development of human body. The nutrition of lettuce leaves is much higher than that of lettuce stems. People who cough easily in autumn can eat lettuce leaves to relieve cough.
No acne on the face: lettuce and bitter gourd
Lettuce is rich in vitamins and trace elements, and its water content is the best among vegetables. Eating more helps to replenish water to the skin, and also has a certain auxiliary treatment effect on acne caused by poor gastrointestinal function.
Bitter gourd is rich in crude fiber, vitamin C, calcium, iron and other nutrients. Containing active protein with anticancer effect can not only increase the activity of immune cells, but also eliminate toxins in the body and help to detoxify.
Strong kidney plant: okra
To talk about the efficacy of vegetables, the most famous one is okra now. It has yellow flowers and the fruit is a bit like pepper. It's fried, especially scrambled eggs. It's delicious.
This vegetable is not common, but it has become famous recently. Why? According to the research of scientists, the effect of okra on tonifying kidney and strengthening body is extraordinary in vegetables.
Dietary taboos on National Day
Taboo 1. Holiday diet is the first to prevent "greasy"
Fat meat, fat meat and sweets can really add color to the food to a certain extent, so straight hair plays an irreplaceable role on the holiday table and is very popular. However, eating too much of the three causes the intake of calories, fat and cholesterol to increase a lot than usual, leading to an increase in satiety and feeling "greasy", which not only affects appetite, but also increases the risk of obesity, fatty liver and hyperlipidemia. Therefore, we advocate eating less fat, fried food and sweets as usual during the festival, and replacing them with vegetables, milk, beans, fish, shrimp and lean meat.
Taboo 2. How to arrange holiday dinner
During the festival, many people increase their night activities and postpone their sleep time. At this time, you need to eat supper to supplement the energy consumption caused by staying up late.
Snacks should be eaten before going to bed 1 hour. If the difference between midnight snack and sleep time is less than 1 hour, it may lead to the decline of sleep quality, and even lead to gastrointestinal discomfort, bloating, gastroesophageal reflux and so on.
You can choose the following two kinds of food for dinner: or "take out" some food from dinner as an extra meal. For example, you can reduce the staple food by half, increase 1 serving of fruit (about 300g) at midnight snack or add low-energy foods, such as soda biscuits. Drinking a cup of yogurt or milk (about 120- 160ml) is also a good choice.
Taboo three. Don't overeat at holiday meals.
Overeating refers to eating a lot of food in a short time, which exceeds the load of gastrointestinal function.
Many people often eat a lot of food at a time during festivals, which not only causes most nutrients (such as protein, etc. ) can not be fully absorbed, resulting in waste, but also cause acute gastric dilatation, acute gastroenteritis, acute gastric ulcer perforation and even acute pancreatitis. It can be said that overeating is the first taboo of diet during the festival. "Seven-point satiety" is a basic dietary principle, which should be cultivated and followed, especially during festivals.
Taboo 4. Seasoning should be controlled in holiday diet.
Undeniably, condiments can make food more colorful, stimulate appetite and remove fishy smell, which is great.
However, some families like to eat spicy condiments (such as mustard and pepper). ) and thick soup during the festival. Although they can meet the needs of temporary taste, they are harmful to the body after a long time, such as gastrointestinal irritation, indigestion, dry stool, constipation and so on. Some also have the risk of raising blood lipids.
Taboo five. Try olive oil as a holiday diet.
Olive oil is an oil made from the ripe fresh fruit of olive, an ancient high-quality woody oil tree in the Mediterranean, by direct cold pressing and separation of water. Its color is natural green, with a hint of olive fragrance. Modern medical and nutritional research has made it clear that olive oil is the most suitable oil for human nutritional needs, and its health care value has aroused widespread concern.
During festivals, olive oil should be the main source of oil on the table. The daily dosage should not exceed 30 grams. Olive oil has stable properties and strong antioxidant capacity. Suitable for cold food or boiled food. After the food is picked up and left to stand, pour a spoonful of olive oil. If cooking with olive oil, olive oil will not decompose at 150℃.
National Day Disease Prevention and Health Care
Many people usually don't exercise, but they sweat wildly when they rest, which is very wrong. Exercise should be done step by step, according to one's abilities, and the goal should be to keep fit. Don't blindly pursue competition in ball games, it is easy to cause physical injury.
We don't support premature exercise. In the morning, people's immune function is very weak and they are prone to get sick. Athletes in western countries seldom do morning exercises. The best exercise time in a day should be 17 to 19, that is, before dinner, it has a strong stimulating effect on the body and is easy to achieve the purpose of losing weight or shaping. Of course, 40 minutes after a meal is also good, but don't exercise too hard after a meal. Don't exercise every day for 7 days. The ideal number of exercises is 3-4, with a reasonable rest in the middle.
Simple aerobic exercise is recommended here, such as running, swimming, cycling and climbing stairs. The key point is to avoid joint wear in standing exercise, and all movements should be carried out along the movement track, and the movements should be standard; Exercise in autumn and winter consumes more calories and promotes metabolism better. But the climate is dry, the temperature is low, and the physiological function is dull, so we must make preparations in advance.