First, almonds
Rich in monounsaturated fatty acids, it can reduce "bad cholesterol" and increase "good cholesterol", which is beneficial to cardiovascular and cerebrovascular health. In addition, it is rich in dietary fiber, which can delay the rise of blood sugar, so it is beneficial to prevent and treat diabetes.
However, almonds are oily nuts with high fat content. Dietary Guidelines for China Residents suggest that you should eat all nuts 5 ~ 10g every day, and there are about 8 almonds in 10g, which can be eaten directly, mixed with cold dishes or brewed with soybean milk.
Second, Sakyamuni
Sakyamuni fruit is rich in vitamin C, vitamin B 1, vitamin B2 and potassium, which is beneficial to antioxidation, nerve health and prevention and treatment of hypertension. Adding other fruits, it is recommended to eat 200 ~ 350g a day.
Three, the catfish
Flounder is a deep-sea fish with high protein and low fat. Its fat is rich in DHA, which is beneficial to children's vision development and brain development, and is beneficial to cardiovascular and cerebrovascular health. It is recommended to eat 40 ~ 65g a day, preferably steamed to reduce the loss of DHA.
Fourth, flounder
Flatfish is rich in vitamin B 1 and DHA, but the harmful substance mercury content is very low. Pregnant mommy can eat more from 5 months to promote the baby's intellectual development and vision development.
Five, chia seed
Jiaya seed is rich in dietary fiber, which is beneficial to prevent constipation. In addition, it is rich in protein and α -linolenic acid, which is beneficial to cardiovascular and cerebrovascular health.
You can soak it in water and chew it up, or you can grind it into powder and sprinkle it on bread. Eating15g of chia seeds every day can provide 2g of α -linolenic acid for human body. It's best not to eat more. After all, too much dietary fiber can also increase the risk of constipation.
Six, pumpkin seeds
Rich in iron and manganese, as nuts, like almonds, it is best not to exceed 10g every day.
Seven, Swiss beet
Rich in display fiber and a variety of antioxidant phytochemicals, it is beneficial to prevent obesity, constipation and delay aging. It is recommended to eat 300 ~ 500 grams a day with other vegetables.
Eight, pork
Pork belongs to red meat and is a good food source for iron supplementation. However, the results of summarizing and analyzing 45 academic papers at home and abroad show that excessive intake of red meat such as pigs, cattle and sheep will increase the risk of type 2 diabetes, colorectal cancer and various causes of death in men, and may also increase the risk of obesity.
The dietary guidelines for China residents recommend eating 40-75g of livestock and poultry meat every day, while the average intake of livestock and poultry meat in China is about 75g, and the intake of poultry meat is only14.7g. Therefore, it is suggested to reduce the proportion of livestock and poultry meat and increase the proportion of poultry meat.
In addition, try to steam, boil, stew and stir-fry fresh animal meat, and choose less processed meat products such as ham, sausage and lunch meat, because the study found that excessive intake of these meats will increase the risk of coronary heart disease.
Nine, beet leaves
Rich in calcium, iron, vitamin K, B vitamins, especially vitamin B2, can be boiled in boiling water for 10 second, then cooled and drained, or fried quickly.
Ten, snapper
Like Silurus meridionalis, it belongs to marine fish. High protein, low fat and rich in DHA are beneficial to vision and intellectual development and cardiovascular and cerebrovascular health. However, snapper is more susceptible to pollution by harmful substances. If you want to eat, it is recommended to eat 1 ~ 2 times a week.