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Top ten healthy foods?
1, sweet potato?
Sweet potato is one of the most delicious foods and a nutritional all-star. Sweet potato is rich in carotenoids, vitamin C, potassium and plant fiber. When bake, it can be coated with apple or pineapple sauce without any sweeten, so as to achieve that functions of moisturizing and reducing sugar flow carry. ?
2、? Mini tomatoes?
Small tomatoes are sweeter and stronger than other tomato varieties, and their small and delicate fruits are more suitable for snacks or salads. Small tomatoes contain vitamin C, vitamin A, plant fiber and plant spices. ?
3、? Skim milk?
Milk is a very good source of calcium, vitamins and protein. Skim milk contains no cholesterol and fat that can cause blood vessel obstruction, similar to low-fat yogurt. At the same time, if you add plant soybean ingredients, its nutritional components will be more abundant. ?
4、? Broccoli?
Cauliflower is rich in vitamin C, carotenoids and folic acid. The recommended eating method is: steam cauliflower gently, then pour soy sauce and sprinkle with red pepper, which is simple and healthy. ?
5、? Wild salmon?
Salmon containing fat can prevent heart disease, and wild salmon is less polluted than farmed salmon. ?
6、? Rye bread?
People often call some graham crackers rye bread, which contains a lot of plant fiber and contains no fat. ?
7、? Brown rice?
In fact, there are few nutrients in polished rice, and plant components such as cellulose, magnesium, vitamin E, vitamin B6, copper and zinc are lost, which are all contained in brown rice. Please try to cook brown rice in a common and quick way, which will retain more nutrients. ?
8、? Citrus fruits
Citrus fruits are not only delicious, but also rich in vitamin C, folic acid and plant fiber. They are very healthy snacks and desserts. You can eat different varieties, such as oranges, oranges and grapefruit. ?
9、? Pumpkin pieces?
There is a kind of pumpkin peeled, seeded and cut in the supermarket. Take it home and bake it, stir it, and add it to soup or pasta. Each half cup of pumpkin pieces contains 5 grams of plant fiber and effective vitamins A and C?
10, spinach or cabbage?
Both vegetables contain vitamin C, carotenoids, calcium and plant fiber. ?
10 harmful food?
1, fried food? This kind of food is high in calories, contains high oil and oxidation substances, and is easy to cause obesity if eaten frequently; It is the most dangerous food leading to hyperlipidemia and coronary heart disease. In the process of frying, a large number of carcinogens are often produced. Studies have shown that the incidence of certain cancers is much higher for people who eat fried foods frequently than for people who don't eat fried foods or seldom eat them. ?
2. canned food? No matter whether it is canned fruit or canned meat, the nutrients in it have been destroyed a lot, especially almost all kinds of vitamins. In addition, protein in canned products is often denatured, which greatly reduces its digestibility and nutritional value. In addition, many canned fruits contain high sugar, which is ingested into the human body as a liquid carrier, which greatly increases the absorption rate of sugar, which can lead to a sharp rise in blood sugar and an increase in pancreatic load in a short time after eating. At the same time, because of its high energy, it is suspected of causing obesity. ?
3. Pickled food? A large amount of salt is needed in the pickling process, which will lead to excessive sodium content in such foods, increase the burden on the kidneys of people who often eat pickled foods, and increase the risk of hypertension. In addition, a large number of carcinogenic nitrosamines can be produced during the curing process of food, which leads to an increased risk of malignant tumors such as nasopharyngeal carcinoma. In addition, because high concentration of salt can seriously damage gastrointestinal mucosa, people who often eat pickled food have a higher incidence of gastrointestinal inflammation and ulcer. ?
4. Processed meat food (ham sausage, etc.). This kind of food contains a certain amount of nitrite, so it may have the potential risk of cancer. In addition, due to the addition of preservatives, color enhancers and color retention agents, the burden on the human liver is increased. In addition, products such as ham are mostly high-sodium foods. Eating too much will lead to high salt intake, blood pressure fluctuation and renal function damage. ?
5. Fat meat and animal offal food? Although it contains a certain amount of high-quality protein, vitamins and minerals, fat meat and animal viscera contain a lot of saturated fat and cholesterol, which have been identified as the two most important dietary factors leading to heart disease. It is now clear that long-term consumption of animal viscera foods will greatly increase the risk of cardiovascular diseases and malignant tumors (such as colon cancer and breast cancer). ?
6. Cream products? Eating cream products often can lead to weight gain and even increase blood sugar and blood lipid. Eating cream cake before meals will also reduce appetite. High-fat and high-sugar components often affect gastrointestinal emptying and even lead to gastroesophageal reflux. Many people will have symptoms such as acid reflux and heartburn after eating cream products on an empty stomach. ?
7. Instant noodles? It belongs to a food with high salt, high fat, low vitamins and low minerals. On the one hand, due to the high salt content, the renal load increases, which will increase blood pressure; On the other hand, it contains a certain amount of artificial fat (trans fatty acids), which has a considerable negative impact on the cardiovascular system. In addition, it contains preservatives and spices, which may have potential adverse effects on the liver. ?
8. Barbecue food? Contains triphenyl tetrapropylpyridine, a strong carcinogen. ?
9. Frozen dessert? Including ice cream, ice cream, etc. This kind of food has three major problems: because it contains high cream, it is easy to lead to obesity; Because of the high sugar content, it can reduce appetite; It may also stimulate the gastrointestinal tract because of low temperature. ?
10, preserved fruit, preserved plum, preserved fruit? Contains nitrite, which can combine with amine in human body to form potential carcinogen amine nitrite; Additives such as essence may damage organs such as liver; Higher salt content may lead to higher blood pressure and heavier burden on kidneys.
Write down the recommended food according to the season.
Huangdi Neijing tells us that spring, summer, autumn and winter? Corresponding? Liver, heart, lung and kidney? Four dirty, corresponding? Blue, red, white and black? Four colors, corresponding? Sour, bitter, spicy and salty? Four flavors.
So, is it appropriate to nourish the liver and eat more during the Spring Festival? Blue food, sour food (don't overdo it), summer, autumn and winter? Similar.