China clinical nutrition network (lcyycc)
Author: Xie Jinyun (full-time nutritionist of Keaiying, graduated from Shanghai Jiaotong University, once worked in the Maternal and Child Health Hospital. Mainly responsible for hospital dietary management, dietary guidance for infants and pregnant women. )
It's early summer in a blink of an eye. At this time, the human body's metabolism is vigorous, physical consumption increases, and the weather is hot and humid, which is prone to fatigue, listlessness and loss of appetite. Therefore, it is suggested to give priority to light diet to maintain intestinal health and prevent diseases.
Let's take a look at this seasonal food list in June!
CONTENTS
1
Special "fragrant" vegetables
garlic
May to July
The allicin contained can improve the body's understanding of vitamin B? Absorption, so as to promote the conversion of sugar into energy, make people energetic.
In addition to sterilization and anti-inflammation, garlic can also increase cardiac contraction function, dilate nerve endings and blood pressure.
It can promote the secretion of insulin, increase the absorption of glucose by tissues and cells, and thus reduce the glycemic index.
ginger
June to August
Its spicy taste is due to gingerol, and this nutrient has the effects of invigorating stomach and antioxidation, which can promote bile secretion and help digestion.
Contains gingerol, gingene, cress and citral, which can relieve fatigue, promote perspiration and cool down, and refresh the mind.
Ginger contains more than 200 kinds of aroma components, which have the effects of deodorizing and diminishing inflammation.
purple perilla
June ~ 10 month
Contains perillaldehyde, which is one of the flavor components of perilla, and can prevent food poisoning and protect gastrointestinal function.
It contains β-carotene, which can inhibit skin oxidation and has anti-aging effect.
Perilla leaves have the effect of relieving flatulence in the stomach, relieving exterior syndrome and dispelling cold, and can also avoid the occurrence of symptoms such as cold, flatulence, nausea and vomiting.
2
Cucumber and eggplant
aubergine
June to September
Contains eggplant anthocyanin, which belongs to a kind of polyphenols and has antioxidant and anti-aging effects.
Contains vitamin P, which can protect the toughness and elasticity of microvessels and prevent vascular sclerosis and rupture.
Contains calcium, phosphorus, iron and other vitamins and a small amount of bitter substance solanine glycoside.
tomato
June to September
Contains nutrients such as carotene, B vitamins, vitamin C, etc., and has the effects of promoting fluid production, quenching thirst, invigorating stomach, promoting digestion, cooling blood and calming liver, clearing away heat and toxic materials, and lowering blood pressure.
Carotenoids can make the skin hypopigmentation or disappear, which has the effect of beauty.
Contains tomatine, which can inhibit fungi and has anti-inflammatory effect.
pumpkin
May to September
β -carotene and vitamin E contained in it have antioxidant effect.
β -carotene can protect skin and mucosa; Vitamin e can dilate blood vessels and promote blood circulation.
Zinc, which participates in the synthesis of nucleic acid and protein in human body, is an inherent component of adrenocortical hormone and can promote growth and development.
wax gourd
June to September
Contains propanol diacid, which can inhibit the conversion of sugar into fat and reduce the cholesterol content in the body.
Contains crude fiber, which can stimulate gastrointestinal peristalsis and promote the excretion of toxins in the body.
Wax gourd seeds contain linoleic acid, which can inhibit the precipitation and formation of melanin in the body and moisturize the skin.
three
Fresh beans
kidney bean
June to September
Contains dietary fiber, which can promote intestinal peristalsis and prevent constipation.
Contains vitamin B? It helps to improve memory, and at the same time, it has the effect of eliminating fatigue and relieving anxiety.
It is suitable for women to eat, and the magnesium contained in lentils is beneficial to relieve menstrual syndrome.
green soybean
June to August
Contains unsaturated fatty acids, vitamin E, soybean sterol, soybean phospholipids, dietary fiber and other nutrients.
Among them, dietary fiber can promote gastrointestinal peristalsis and prevent constipation.
Lecithin contained in it is one of the nutrients for brain development, which has a positive impact on improving memory and intelligence.
Wandoujiao
April to June
Contains dietary fiber, which can promote intestinal peristalsis, dredge intestines and moisten stools, and prevent intestinal diseases.
It contains provitamin A, which can promote skin metabolism and moisturize skin; In addition, it can protect eyesight, and it also has certain effect on preventing dry eye and night blindness.
Suitable for people with spleen and stomach weakness, spleen and stomach disharmony, dry throat and thirst.
four
Seafood
Prawn from June to September
Chitin can improve human immunity and reduce blood sugar, and astaxanthin can not only improve human immunity, but also prevent cancer.
Shrimp meat contains magnesium, which can maintain normal myocardial contraction and stabilize blood pressure.
Shrimp (Pipi shrimp) May to July
Contains inosine, alanine and other nutrients, and is suitable for symptoms such as chills, physical fatigue, and soreness of the waist and knees.
It contains calcium ions, protein ions and potassium ions, which can not only enhance human immunity, but also accelerate the excretion of endotoxin.
Yellow croaker from June to August
Contains protein, unsaturated fatty acids, vitamin B2, niacin and other nutrients, among which niacin can inhibit the decomposition of adipose tissue, thus lowering cholesterol.
Contains trace element selenium, which can eliminate free radicals produced by human metabolism, thus delaying aging.
Suitable for people with anemia, insomnia, dizziness and loss of appetite.
five
Fruits
mulberry
April to June
Contains carotene, malic acid, succinic acid and other vitamins and minerals.
Malic acid contained in it can supplement gastric juice, increase gastric motility, stimulate intestinal mucosal secretion, and also relieve chronic constipation.
Suitable for patients with liver and kidney insufficiency, backache, dizziness and neurasthenia.
lychee
March to July
Rich in sugar, protein and vitamins, it has the effect of promoting appetite.
The vitamin C it contains can promote the blood circulation of micro blood vessels, prevent the generation of freckles and make the skin smooth.
Suitable for lying-in women, the elderly, the physically weak and those who are nursed back to health after illness.
loquat
May to June
It contains organic acids, which can stimulate the secretion of digestive glands and stimulate appetite.
The B vitamins it contains can promote metabolism and help fat decomposition.
Its stone contains amygdalin, which has antitussive and expectorant effects.
blueberry
June to July
Anthocyanins can promote the synthesis of rhodopsin on retina, which helps to relieve eye fatigue and improve vision.
It contains vitamin E, which has anti-inflammatory and analgesic effects, and on the other hand, it is also helpful to improve intestinal inflammation.
Pectin can promote intestinal peristalsis, improve intestinal microflora and prevent constipation.
With the continuous rise of temperature in summer, it is also a season with frequent gastrointestinal diseases. It is suggested to eat more fresh fruits and vegetables, increase the intake of dietary fiber, and supplement water and vitamins to reduce the burden on the gastrointestinal tract.
After reading the quarterly introduction? How about it?
Make good use of these ingredients and make a nutritious and delicious meal!
summary
Today, despite the advanced cultivation technology, the ingredients that can be eaten all year round have increased.
However, the culture of enjoying different ingredients in four seasons has existed since ancient times, and today we should inherit this idea and pass it on.
References:
Quick Check Table of Common Food Efficacy Miao Minsan People's Military Medical Press, 2008;
Handbook of Practical Nutritionists, Donglian Cai People's Health Publishing House, 2009
Editorial Department of China Clinical Nutrition Network X Department Love Camp
202 1.6.6