1, vegetables
Vegetables are the roots, stems, leaves, flowers and other parts of the plant, their main nutritional significance is to provide the body with a variety of vitamins and minerals, as well as dietary fiber.
Vegetables mostly contain more than 90% water, and their protein content is less than 3% and fat content is less than 1%. Except for a few vegetables such as potatoes and roots, the vast majority of vegetables are low in starch and are low-energy foods. Vegetables contain almost all vitamins except vitamin D and vitamin B12, and are particularly rich in vitamin C and carotene, but not very high in B vitamins. In addition, green leafy vegetables are high in vitamin K, the content of which is positively correlated with the shade of green.
The traditional diet of our population contains less animal food rich in vitamin A and vitamin B2, and most of the vitamin A needed by the body is converted from carotene in vegetables, and green leafy vegetables are also one of the important sources of vitamin B2 in the diet. Since the fruit consumption of our population is not high, and not many of them are rich in vitamin C, dietary vitamin C also comes mainly from vegetables. Therefore, adequate intake of vegetables in the diet is very important to ensure the supply of vitamins.
Vegetables are rich in a variety of minerals, including potassium, magnesium, calcium, iron, etc., is an important dietary source of minerals, but also regulates the acid-base balance of the body fluids of the important food categories. The iron in our people's diet is mainly non-heme iron, whose absorption and utilization rate is low, while vegetables are rich in vitamin C, which can help iron absorption, and is also important to ensure the bioavailability of iron.
Many green leafy vegetables are rich in calcium, such as small greens, kale, mullein, potherb mustard, amaranth, Brassica napus, etc., and the calcium content per 100 grams can be up to 100 mg or more, which is of significance for ensuring the supply of dietary calcium. But spinach, cabbage, potherb mustard, wild rice and other leaves with astringent vegetables contain more oxalic acid, and oxalic acid will be combined with calcium and iron and other minerals, reducing the bioavailability of these minerals, which should be noted in the cooking and processing. It is best to blanch the vegetables in boiling water for 1 minute to dissolve most of the oxalic acid into the water, and then fish them out for stir-frying or chilling. However, blanching vegetables for too long will cause a large loss of vitamin C, should be strictly controlled time.
In vegetables, the dark green tender stem and leafy vegetables (including flowers and moss) contain the most nutrients. The stronger the photosynthesis, the more chlorophyll leaves, its carotene content is also higher, per 100 grams of fresh vegetables up to 2 ~ 4 mg. Dark green vegetables are a good source of carotene, vitamin C, vitamin B2, calcium, iron, magnesium and other nutrients, per 100 grams of fresh vegetables in the vitamin C content of more than 20 milligrams, vitamin B2 content of up to 0.10 milligrams or so, the protein content of the protein content of up to 1% or more. In addition, the carotene content in orange vegetables is also high, such as carrots, pumpkin, red sweet potatoes and so on. Light-colored vegetables in the carotene and a variety of minerals in the lower content, but some of these varieties are rich in vitamin C, such as bitter melon, cabbage flowers, bell peppers and so on.
(1) cabbage
Cabbage is the most important vegetable varieties in the life of residents in the north of China, according to the color can be divided into two categories of green mouth cabbage and white mouth cabbage, all belong to light-colored vegetables. Among them, the nutrient content of green mouth cabbage is higher than that of white mouth cabbage. 100 grams of green mouth cabbage contains 95% water, vitamin C 28 mg, 80 micrograms of carotene, 35 mg of calcium, protein 1.4 grams.
The seedlings of cabbage are called baby bok choy, also known as baby bok choy. It is rich in carotene, and its nutritional value is higher than that of the grown cabbage. 100 grams of cabbage contains 95 grams of water, vitamin C 28 mg, carotene 1680 micrograms, vitamin B2 0.09 mg, calcium 90 mg, protein 1.5 grams.
Cabbage is resistant to storage, but the outer green leaves gradually dry out after storage, leaving only the yellowish-white heart for consumption. Some people don't like the old leaves and intentionally discard the green leaves and eat only the tender heart. However, the nutrient content of the green leaves in cabbage is much higher than that of the white leaves. For example, the carotene content in the outer green leaves is dozens of times higher than that of the yellow leaves in the center part, and the vitamin C content is more than ten times higher. Therefore, should try to keep the outer green leaves.
(2) cabbage
The scientific name is called cabbage, also known as cabbage, cabbage or cabbage, etc.. It is a light-colored vegetable. In general, the nutritional value of cabbage and cabbage is not much difference, only the content of vitamin C is higher than cabbage. 100 grams of fresh cabbage contains 1.5 grams of protein, 3.6 grams of carbohydrates, vitamin B1 0.03 mg, vitamin B2 0.03 mg, vitamin C 40 mg, 49 mg of calcium. In addition, cabbage is rich in folic acid. Pregnant women need to supplement folic acid, can eat more cabbage. Cabbage fried, boiled, cold mix are suitable, and easy to store, by the East and West family favorite.
Fresh cabbage contains phytocides, anti-bacterial and anti-inflammatory effects; cabbage contains some kind of "ulcer healing factor", has a good therapeutic effect on ulcers, can accelerate the healing of wounds, is a gastric ulcer patients with the therapeutic effect of food.
From the point of view of preserving its vitamin C and physiological active substances, cabbage is best suited to raw food, or rapid fire fried. This can maximize its nutritional and health effects.
(3) Spinach
Spinach is a plant of the quinoa family, also known as ruderalis, and is a well-known variety of dark green leafy vegetables. The protein content of spinach is 2.6%, one of the highest protein content varieties among vegetables; its carotene content is also very prominent, and some varieties can even be comparable to carrots. 100 grams of spinach contains vitamin C 32 mg, carotene 2.92 mg, vitamin B2 0.11 grams, and amaranth is similar.
Spinach in the calcium and iron content in vegetables belongs to the higher, per 100 grams of spinach calcium and iron content were 66 mg and 2.9 mg. Many people think that spinach is a good food for iron, but spinach contains a lot of oxalic acid, so that people feel astringent after eating spinach, while oxalic acid and iron and calcium combined to form a precipitate that is difficult for the body to absorb, so the bioavailability of iron and calcium in spinach is very low. The so-called spinach and tofu can not be boiled together, in fact, because the tofu in the calcium content, and oxalic acid combined with the body can not be absorbed and waste. Oxalic acid is very soluble in water, so if you blanch spinach in boiling water before cooking, discard the blanching water, you can remove most of the oxalic acid, which greatly improves the utilization of calcium and iron, but also enjoy the spinach and tofu stew with the fresh taste.
(4) carrots
Carrots, also known as golden shoots, golden ginseng, clove radish, is the fleshy root of the umbelliferae vegetable carrots, more orange-yellow. It is known for its richness in carotenoids and is also known as "earth ginseng".
Carrots are rich in carotene, and the amount varies depending on the variety and cultivation conditions. Currently in Japan to cultivate high-quality carrot varieties, carotene content of up to 12 mg of carotene per 100 grams of carrots, while China's general varieties of only 3 to 4 mg. Even so, it is considered the best source of carotene. Eating 150 grams of carrots a day will satisfy an adult's need for vitamin A throughout the day. Therefore, regular consumption of carrots can prevent vitamin A deficiency, enhance night vision and improve body resistance. Recent studies have found that carrots can increase the blood supply to the heart, reduce blood lipids and have the function of lowering blood pressure and strengthening the heart.
Carrots in the vegetables belong to the lower moisture content of the species, only 87 to 90%; contains more sugar, carbohydrate content of 7% to 10%. In addition to carotene, carrots also contain a certain amount of vitamin C, 100 grams of carrots contain about 13 mg of vitamin C. Its content of B vitamins and minerals is not outstanding. There are red and yellow varieties of carrots, with red carrots containing lower levels of nutrients, while yellow and orange carrots are richer in protein, carotene, and vitamin C.
Carrots can be processed into carrot juice, carrot puree, carrot preserves, etc., in which the loss of carotene in processing is not great, and very stable in cooking. Carrots and meat with stew, both can hide its special flavor, but also due to the presence of meat fat and promote the absorption of carotene. When carrots are eaten raw, their carotenoid absorption rate is relatively low, so carrots are suitable for stir-frying or stewing.
(5) Radish
Radish is a cruciferous plant, the edible part is the fat and tender underground root, belongs to the light-colored vegetables. There are many varieties of radish, including red radish, white radish, green radish, carrot, etc., and water radish, cherry radish, etc. according to the size. The water content of radish is between 88% and 93%, and some varieties contain a certain amount of sugar and starch, and their carbohydrate content is between 3% and 9%.
The carotene content of radish is low, but vitamin C is abundant. Each 100 grams of radish contains up to 20-40 mg of vitamin C. The B vitamins and minerals in it are also more comprehensive, but slightly less so than in green leafy vegetables.
In addition to its nutritional value, radish also has a multifaceted health effects, and therefore since ancient times has been valued. Radish contains amylase and mustard oil, raw food has the effect of stomach and digestion. Radish is often used to treat common diseases such as cold, cough, cough, phlegm, bronchitis, dysentery, headache, constipation and so on. Due to the physiological active substances in the radish in the high-temperature heating after the loss of activity, so the radish eaten raw when the digestive effect of the best.
The nutritional value of radish tassels is high enough to be eaten as a vegetable. Its vitamin C and carotene content is higher than the radish itself, calcium content is particularly rich. 100 grams of small red radish tassels contain 238 mg of calcium. However, the radish tassels in the high content of oxalic acid, hindering the absorption of minerals, should be blanched with boiling water before eating.
(6) tomato
Tomato, also known as tomato, belongs to the tomato fruit vegetables. Its beautiful color comes from lycopene, a powerful antioxidant substance. Tomatoes are rich in vitamin C and carotene, each 100 grams of tomatoes contain 0.55 mg of carotene, vitamin C 19 mg, its B vitamins and minerals are not prominent.
If you look at the nutrient content, tomatoes are far less than green leafy vegetables. But tomatoes can be cooked as a vegetable, eaten raw as a fruit, and used as a condiment, making them more significant in the diet. Due to the strong acidity of tomatoes, vitamin C has a protective effect, even after cooking, which the loss of vitamin C is also very small. Add tomato sauce, tomato juice, tomato salsa flavoring can also reduce the loss of vitamin C.
Tomatoes are rich in vitamin C and organic acids, which have a reducing effect on iron in vegetables and can promote the body's absorption of iron. From this point of view, anemic people eat tomatoes have benefits. Because tomato also has certain stomach, digestion, heat-clearing effect, it is excellent vegetables and fruits in summer. However, it should be noted that the winter greenhouse cultivation of tomatoes with low vitamin C content, organic acid content is also insufficient, open-air cultivation of tomatoes with higher nutritional value.
(7) cucumber
Cucumber belongs to the melon vegetables, is a cucurbitaceae crop. In general, melon vegetables are low in carotenoids and not prominent in minerals. They are characterized by a light, refreshing or pleasantly fragrant flavor, a certain amount of vitamin C, and exceptionally low levels of sodium, energy and fat. 100 grams of cucumbers contain only 0.5 grams of fat, 0.8 grams of protein, 9 milligrams of vitamin C, 5 milligrams of sodium and 15 kilocalories of energy.
Cucumber can be eaten raw, is a good summer vegetable. The nutrients contained therein, though not high, are not damaged by processing and cooking because they can be eaten raw. To meet the supply of vitamin C in a day, you need to eat 900 grams of cucumber. Since cucumbers are lower in energy content than fruits, they are known as a diet food and can be eaten safely by people who are trying to control their weight. In recent years, it has been found that cucumber contains "cucurbitacin", which has a certain anti-cancer effect.
(8) pumpkin
Pumpkin, also known as rice gourd, melon and pumpkin, and other squash vegetables, as well as the cucurbit family of crops. Old ripe pumpkin contains a small amount of starch, so compared with other melon vegetables slightly higher energy content. 100 grams of pumpkin contains 4.5 grams of carbohydrates, energy 22 kcal. Pumpkin flavor sweet, soft flesh, can be used as a dish, can also be used as a meal, but also can be used to make fillings, preserved fruit, snacks.
Pumpkin flesh color golden, which is very rich in carotene. 100 grams of pumpkin contains 0.89 mg of carotene, 200 grams of pumpkin can meet the adult male needs of vitamin A day nearly 40%.
In recent years, the health effects of pumpkin has attracted attention. Pumpkin is easy to digest, no irritation, suitable for gastric ulcer patients to eat; its sodium content is very low, suitable for patients with high blood pressure and kidney disease patients to eat; pumpkin containing mannitol, can promote the smooth flow of stool, suitable for patients with constipation to eat; pumpkin diabetes also has a certain degree of auxiliary efficacy. Research has proved that pumpkin has a role in promoting insulin secretion. Consumption of large quantities of pumpkin can make the blood sugar of diabetic patients significantly lower, the condition improved.
2, fruit
Fruit is a plant rich in water and sugar fruit. The nutrients contained in fruits are similar to vegetables, but the quantity and proportion are somewhat different.
Fruits contain more than 85% water, carbohydrate content of more than 10%, higher than a variety of vegetables in addition to potatoes. Carbohydrates in ripe fruit are mainly sucrose, fructose, glucose. Only bananas, which contain a certain amount of starch, have a carbohydrate content of up to 20% and are an important source of dietary energy in some regions. Protein content in fruits is mostly below 1%, and bananas can contain up to 1% or more, but still much lower than cereals.
Fruits contain vitamin C and a variety of minerals, but most fruits contain far fewer vitamins and minerals than green leafy vegetables. Vitamin C content of fruits are mainly fresh dates, kiwi, black dates, strawberries, hawthorn and citrus, etc., of which fresh dates and kiwi fruit vitamin C content of up to 200 milligrams per hundred grams of fresh fruit or more. However, the vitamin C content of common fruits such as apples, peaches, pears, apricots and begonias is mostly below 10 milligrams per 100 grams of fresh fruit, with some varieties even below 1 milligram. Fruits with high carotene content are only a few species such as mango, loquat and yellow apricot. Fruits also contain less calcium, iron and other minerals than vegetables. However, the vitamin C content of some wild fruits is extremely high, such as per 100 grams of sour dates in the vitamin C content of up to 800 mg or more.
So, in general, fruits are far less significant than vegetables in terms of dietary nutrient supply. However, as an enjoyable food, fruits also occupy a certain position in the diet. They are easy to eat, have an attractive flavor, and are rich in pectin, organic acids, and aromatic substances, which have the effect of increasing appetite. In addition, fruits do not need to be cooked before consumption, and the nutrients they contain will not be lost.
(1) citrus fruits
Citrus is the first large family of fruits, belonging to the citrus subfamily of the Brassicaceae, which includes citrus, orange, sweet orange, grapefruit, lemon, grapefruit, kumquat and other varieties. Except for lemon and grapefruit, all other citrus fruits are native to China. Citrus fruits have high yields, strong flavors, and are among the most nutritionally complete of fruits.
Citrus fruits are known for being rich in vitamin C. The acidity comes from citric acid, which has a protective effect on vitamin C, so that most of the vitamin C, which is most easily destroyed, is preserved after processing into juice. The vitamin C content of citrus fruits varies according to the variety, ranging from varieties containing 10 mg per 100 g to 80 mg. Among them, the vitamin C content of fresh lemons is 50 to 80 milligrams per 100 grams; grapefruit, a natural hybrid of grapefruit and orange, contains 30 to 40 milligrams; sweet oranges 30 to 60 milligrams; and tangerines 10 to 40 milligrams. The famous Guangxi Shatian Pomelo is rich in vitamin C. The fresh fruit content can reach more than 80 mg per 100 grams of pulp. The vitamin C contained in citrus peel is even richer than that of citrus flesh, with 100 grams of citrus peel containing up to 100 milligrams of vitamin C or more.
The yellow color in citrus comes from carotenoids. The carotene content in citrus is less than that of dark green vegetables and comparable to that of light green vegetables, which can be considered an excellent category among fruits. Similarly, the carotenoid content in citrus peels is 1-2 times higher than in the meat. In addition, citrus fruits are rich in folic acid. Among minerals, citrus is rich in potassium, very low in sodium, and the calcium content is among the best among fruits. Every 100 grams of citrus fruits contain 20-80 mg of calcium, 10 times higher than apples and other fruits.
Citrus is rich in organic acids, which can help digestion, promote appetite, and are also beneficial to the absorption of minerals. In addition, citrus is rich in flavonoids, the rind contains a large number of glycosides, to protect blood vessels, reduce blood pressure, prevent coronary heart disease is very helpful. Citrus fruits contain carotenoids, flavonoids and other components can inhibit the role of various carcinogenic chemicals, to reduce the risk of pancreatic cancer is particularly obvious.
(2) apple
Apple is a fruit of the Rosaceae pear genus, although its varieties, but the nutritional value is similar. 100 grams of apple containing about 85 grams of water, sugar 8 to 13 grams, protein 0.2 to 0.5 grams, energy 50 to 60 kilocalories.
From the point of view of vitamin and mineral content, apples are not a highly nutritious fruit. 100 grams of apples contain less than 5 milligrams of vitamin C, and some varieties are even less than 1 milligrams, while the adult supply of vitamin C should be 100 milligrams a day. The calcium, iron, zinc, copper and other minerals in apples are very low, and the potassium content in fruits is also in the middle of the lower level. Therefore, it is not wise to rely on the consumption of apples to supply vitamins and minerals.
However, apples are valued for their health benefits. Regular consumption of apples has the effect of aiding digestion and preventing constipation, and the organic acids in them can inhibit the reproduction of bacteria in the mouth and prevent dental caries. Recent studies have also confirmed that apples can promote the body's production of interferon-like substances to enhance immunity.
(3) pear
Pears and apples, as belong to the Rosaceae pear genus. Pear's water content between 83% and 89%, protein content between 0.1% and 0.6%. Every 100 grams of pear contains 30 to 50 kcal of energy, slightly lower than the apple. Vitamin C content per 100 grams of pear is 3 to 10 milligrams, common duck pear is about 4 milligrams. Its B vitamins and minerals content is not high, but slightly higher than apples. Intake of 2.5 kilograms of duck pear to meet the body's vitamin C needs for a day.
Pear and apple similar, its nutrient content is not outstanding, but has a certain health value. Folk use it as a variety of respiratory diseases as an auxiliary treatment of food, and made of autumn pear juice, autumn pear cream and other health food.
(4) peach and nectarine
Peach is a plant of the genus Cherry in the family Rosaceae, there are white-fleshed varieties and yellow-fleshed varieties. The nectarine is a close relative of the peach, except that it has no fuzz on the skin and has a stronger aroma than the peach.
The water content in peach is 85% to 92%, sugar is 9% to 13%, protein content is 0.4% to 0.9%, per 100 grams of peach meat containing energy 40 to 55 kcal. In a variety of peaches, the yellow peach has the highest nutritional value. White peaches contain almost no carotene, while yellow peaches contain a certain amount of carotene, its protein and mineral content is also higher. Peach vitamin C content is slightly higher than apples, per 100 grams of peach contains about 10 mg of vitamin C or so, potassium 100 to 160 mg, but iron and zinc and other minerals are not high.
Nectarine flesh is apricot yellow, which dry matter content is higher than ordinary peach, and rich in carotene and potassium. 100 grams of nectarines contain 82% water, energy 64 kcal, potassium 294 mg, vitamin C 13 mg, carotene 0.5 mg or so.
(5) jujube
Jujube belongs to the rhamnaceae jujube plants, also known as jujube, red jujube, Chinese jujube. Jujube is China's earliest cultivated fruit, but also China's traditional tonic. At present, China is still the only country that cultivates jujube in large quantities.
Jujube rich in vitamin C, in a variety of cultivated vegetables and fruits, only fresh jujube vitamin C content is the highest, up to 200 milligrams per 100 grams of more than some varieties of up to 500 milligrams or more, there is a "king of vitamin C" reputation. Vitamin C is important for improving physical strength, strengthening immunity, preventing cancer, preventing cardiovascular disease, and thus jujube is a good health food for the weak and the chronically ill. People have the opportunity to consume jujube in small quantities throughout the year. As dried jujube still contains more vitamin C, it can help people prevent vitamin C deficiency in the season of fruit deficiency.
Fresh jujube is rich in vitamin B2 and niacin, and dried jujube is a good source of vitamin B2, which is not as good as general fruits. Jujube rich in iron, due to vitamin C content, dates in the iron absorption rate is higher than the general plant food, is an excellent blood food. Jujube calcium, magnesium, manganese, zinc and other trace elements content in the fruit can also be called the best.
Jujube in the flavonoids content is very high, but also contains pharmacological components rutin. Rutin has a very good effect on lowering blood pressure, flavonoids can protect blood vessels, so dates are good health food for cardiovascular patients.
(6) grapes
Grapes belong to the berry, water content of about 88% or so, and its sugar content varies according to the different varieties, from 9% to 20%. Each 100 grams of grapes contain 40 to 50 kilocalories of energy. Grapes contain small amounts of vitamin C and carotene, and are particularly rich in potassium among minerals.
Raisins are an important dried fruit food. It is fresh grapes by drying and become, containing carbohydrates up to 80% or more, and its energy is comparable to dry cereals. Grapes contain a small amount of carotene and vitamin C in the drying of some damage, but because of the role of concentration and its content is similar to fresh grapes. Raisins are a good source of minerals. 100 grams of raisins contain 995 mg of potassium, 52 mg of calcium, 9.1 mg of iron, 45 mg of magnesium and 52 mg of calcium. Therefore, raisins are a nutrient-rich snack and a great staple ingredient.
(7) Strawberry
Strawberry is a berry of the genus Strawberry in the Rosaceae family, which is one of the most attractive varieties of fruits because of its beautiful color and refreshing flavor. At the same time, it is also a good source of vitamin C. 100 grams of fresh strawberries contain up to 47 milligrams of vitamin C, not only higher than apples, pears, peaches and other fruits, but also higher than most citrus.
Strawberries are a low-energy fruit, with more than 90 percent water content and 6 percent carbohydrates, each 100 grams of strawberries contains only 30 kilocalories of energy. Eat 1 kilogram of strawberries, the energy gained is equivalent to 1 1/2 buns. Strawberries in the high content of organic acids, have the role of appetizing digestion, gastrointestinal patients also have therapeutic effects.
Strawberries in the mineral content is quite rich, per 100 grams of strawberries containing potassium 131 mg, iron 1.8 mg, calcium 18 mg and manganese 0.49 mg. Iron in strawberries has a high absorption rate and has a blood replenishing effect on anemic patients. Overall, strawberries can be described as a fruit with high nutrient density. In addition, the small seeds of strawberries enter the body with the pulp and are good dietary fiber.
(8) Hawthorn
Hawthorn belongs to the fruit of the Rosaceae family, which is rich in organic acid, pH value can be as low as 3 or less, and is known for its strong sour flavor. Hawthorn contains about 73% water, 1.7% protein and 22% carbohydrate.
Hawthorn is a kind of fruit with high nutritional value, which is rich in various minerals, every 100 grams of hawthorn can provide 299 milligrams of potassium, 52 milligrams of calcium, 19 milligrams of magnesium and 0.9 milligrams of iron. Hawthorn is also a good source of vitamin C. Every 100 grams of hawthorn contains 53 milligrams of vitamin C, and some varieties can even be as high as 80 milligrams or more. If you consume 200 grams of hawthorn, you can basically meet the vitamin C needs of adults in a day. The carotene content in hawthorn is not high.
Hawthorn is an extremely beneficial health fruit in modern diets. Hawthorn, like jujube, is rich in flavonoids, which are helpful to cardiovascular patients in maintaining vascular health. Hawthorn contains quercetin glycosides and other glycosides and can dilate blood vessels, increase coronary artery blood flow, promote the movement of tracheal cilia, have the effect of expelling phlegm and asthma. Hawthorn in the pectin content is very high, after adding sugar jelly is due to the role of pectin. Pectin has the effect of lowering blood sugar and preventing the formation of gallstones, and can promote the elimination of harmful substances from the body. Therefore, hawthorn is a good health food for patients with heart dysfunction, vascular neurosis, cardiovascular patients and airway diseases. In addition, hawthorn to promote appetite, help digestion role for a long time known, after meals chewing several hawthorn, indigestion is quite effective.
Because the acidity of hawthorn is very strong, the vitamin C has a protective effect, and organic acid and vitamin C can promote the absorption of iron in plant food. Therefore, various hawthorn processed products such as hawthorn cake, hawthorn slices, fructan peel, hawthorn jam, hawthorn juice is a good source of iron and vitamin C.
(9)Banana
Banana is the fruit of plantain family, banana contains about 75% of water, 20% of carbohydrates, protein 1.4%. 100 grams of banana contains vitamin C between 7 to 15 mg, vitamin B1, B2, calcium and iron content is not high. Bananas are known to be rich in potassium and vitamin B6, commonly used in hypertension, coronary heart disease, constipation and other diseases in the diet, but patients with nephritis, diarrhea patients should not eat more bananas.
The banana is the fruit with the highest starch and energy varieties. 100 grams of banana meat contains 91 kilocalories of energy, equivalent to 90% of the energy contained in the same weight of rice. Certain regions are prone to protein deficiency problems when bananas are used as a staple food. If bananas are consumed in large quantities, consideration should be given to reducing the number of staple foods.
Dried bananas are flakes of dried bananas that contain more than 80 percent carbohydrates and can be used as part of a breakfast staple to provide both starch and minerals.
3. Meat
1. Rabbit
Rabbit meat is rich in lecithin indispensable to the development of the brain and other organs, with brain-boosting effects;
Regular consumption of blood vessel walls can be protected to prevent the formation of blood clots, hypertension, coronary heart disease, diabetic patients with the benefits and enhance physical fitness, body building muscle, it can also protect the activity of the skin cells, maintain skin Elasticity;
Rabbit meat contains fat and cholesterol, lower than all other meats, and fat and more unsaturated fatty acids, often eat rabbit meat, can be strong and healthy, but will not gain weight, is the ideal meat for obese patients, women eat, can keep the body slim, therefore, foreign women will be known as the rabbit meat "beauty meat"; And often eat free meat, have to get rid of disease and strengthen the role of the body, therefore, some people will be called rabbit meat "health meat";
Rabbit meat contains a variety of vitamins and 8 kinds of essential amino acids, containing more human body is most likely to lack of lysine, tryptophan, therefore, eating rabbit meat to prevent the deposition of harmful substances, so that the children's healthy growth, to help the old man It can help the elderly to live longer and better.
2. Donkey meat
Donkey meat is not only high protein, low fat, low cholesterol health food, but also because of the slender muscle bundles, intermuscular fat content is more, so that its meat is tender and delicious. In addition, donkey meat has high tryptophan content, essential amino acids account for a large proportion of total amino acids, with a high protein quality. Among the advanced fatty acids in donkey meat, there are many unsaturated fatty acids and high content of linoleic acid and linolenic acid, which make the donkey meat have very high biological value. Donkey meat in the flavor of amino acids is also higher than pork, beef and horse meat, so donkey meat is more delicious, people tend to it and the "heavenly dragon meat" side by side.
3. Beef
Beef also contains a variety of nitrogen-containing substances, special ingredients, such as: inositol, xanthine, hypoxanthine, taurine, low molecular weight proteins (such as intermediates, peptones), peptides (such as myopeptide, goose peptide), amino acids (such as alanine, glutamic acid, aspartic acid, leucine), uric acid, uric acid, urea ammonia; but also nitrogen-free compounds such as fat, lactic acid, Glycogen, inorganic salts, etc., these and some of the human body's essential components are not yet proven, so that beef on the table is very popular, in the meat of the leading
4. Pork
Pork proteins are complete proteins, containing a variety of essential amino acids, and essential amino acids in the composition of the ratio of the human body close to the needs of the human body, and therefore easy to be fully utilized by the human body, with a high nutritional value, belonging to the High-quality protein. The average protein content of pork is about 13.2%, depending on the breed of pig, age, fat and lean degree and parts. For example, the protein content of meat from different parts of the pig varies greatly depending on the degree of fatness and leanness. For example, the protein content of pork loin is about 21%, hindquarter tip is about 15%, rib meat is about 10%, and milk breast is only 8%, from which it can also be seen that the protein content of lean pork is higher than that of fat meat. The skin and tendons of the pig, on the other hand, are mainly composed of connective tissue. The protein content of connective tissue is 35%-40%, and most of it is collagen and elastin. Since collagen and elastin lack essential amino acids such as tryptophan and methionine, the nutritional value of food products with pig skin and tendons as the main raw material is low. However, the richness of collagen and elastin makes these ingredients a good beauty product for women. The lipids in pork are mainly neutral fat and cholesterol. Among livestock meat, pork has the highest fat content, and the composition of fat is dominated by saturated fatty acids with a high melting point. This is the reason why lard is solid at lower temperatures. The cholesterol content of pork is lower in lean meat, higher in fatty meat than in lean meat, higher in offal, generally about 3-5 times that of lean meat, and the highest cholesterol content in the brain, which can be as high as 2,000 milligrams per 100 grams. Although cholesterol has a wide range of physiological roles in the human body, but it is also the main component of blood clots and stones, so too much intake of high cholesterol foods can lead to atherosclerosis, increasing the probability of hypertension.
The carbohydrates in pork are found mainly in muscle and liver in the form of glycogen.
Pork nutrition is very comprehensive, in addition to protein, fat and other major nutrients, but also contains calcium, phosphorus, iron, thiamin, riboflavin and niacin. Pork lean meat also contains hemoglobin, which can play a role in iron supplementation, can prevent anemia. Hemoglobin in meat is better absorbed than in plants, so eating lean meat for iron is better than eating vegetables.
Pork in the cooking can dissolve some of the flavor material, these flavor material is leachate, including nitrogenous leachate and non-nitrogenous leachate. Nitrogenous leachate includes nucleotides, inosine, free amino acids and purine base. The composition of the leachate and meat flavor and taste have a close relationship, especially the content of nitrogenous leachate broth thick fresh flavor is very important, leachate can generally promote appetite and increase the secretion of digestive juices, conducive to digestion and absorption.
5. Fish
Fish contains folic acid, vitamin B2, vitamin B12 and other vitamins, nourishing the stomach, diuresis, breast milk, clearing heat and detoxification, stop coughing down the gas effect on a variety of edema, edema, abdominal distension, oliguria, jaundice, breast milk is not effective; Fish is rich in vitamin A, iron, calcium, phosphorus, etc., often eat fish and liver, blood, skin, hair effects. Rich in complete protein. Fish contains a lot of protein, such as yellowtail with 17.6%, scallop with 18.1%, mackerel with 21.4%, silver carp with 18.6%, carp with 17.3%, crucian carp with 13%. The proteins contained in fish are all complete proteins, and the amount and ratio of essential amino acids contained in proteins are most suitable for the needs of the human body, which can be easily digested and absorbed by the human body. The fat content is low and mostly unsaturated fatty acids. The fat content of fish is generally low, most of them are only 1% - 4%, such as yellow croaker with 0.8%, scallop with 3.8%, mackerel with 4%, silver carp with 4.3%, carp with 5% crucian carp with 1.1% bighead carp (fathead minnow) contains only 0.9%, cuttlefish contains only 0.7%. Fish fat is mostly composed of unsaturated fatty acids, unsaturated fatty acids have a longer carbon chain, which has the effect of lowering cholesterol.
Higher content of inorganic salts and vitamins. Marine fish and freshwater fish are rich in sulfur, but also contains phosphorus, calcium, iron and other inorganic salts. Fish also contains large amounts of vitamin A, vitamin D, vitamin B1, niacin. These are nutrients that the human body needs.