1, vitamins and minerals
The vitamins and minerals contained in fruit salad depend on the type of fruit selected. Fruits are foods with extremely high nutritional density. They provide a lot of vitamins and minerals, but relatively few calories.
Vitamins A, C, fiber, folic acid, cellulose alcohol, anthocyanins, quercetin and potassium are the most commonly contained nutrients in fruit salads. The sugar contained in fruit is nutritional density, while artificial sugar belongs to calorie density food.
2. Prevention of diseases
Fruit salad provides long-term benefits to human health, and can prevent obesity, heart disease, hypertension, cataract, stroke, type 2 diabetes, allergies, arthritis and some cancers. Fruit helps to lower cholesterol, and it is good for delaying aging and promoting longevity.
3, you can lose weight
Fruit has low sodium content, so it can avoid water retention. Fruit is an effective energy source, which can make the stomach feel full, thus helping to reduce the consumption of high-calorie food. Most fruits are sweet, which can avoid craving for unhealthy sugary snacks. A diet rich in vegetables and fruits is low in calories, but it can provide sufficient nutrition, which is especially beneficial to people who want to lose weight.
Extended data:
Precautions for salad:
1, vegetable salad is good, but protein can't be less.
If you want to use mixed salad as dinner, you must add chicken, fish, eggs and other ingredients rich in protein. In addition, vegetables, dairy products and starchy foods (noodles, quinoa, rice, lentils, etc.) are also indispensable. Only a reasonable combination of protein, carbohydrate and fat can ensure that salad is digested and absorbed by human body.
Not taking protein will not only affect the digestive process, but also reduce the feeling of satiety. Therefore, when you make salad, you might as well add chicken, fish, tofu, lentils, chickpeas and broad beans to supplement high-quality animal protein and plant protein.
2, the choice of ingredients is very important.
The choice of ingredients is the most important step when paired with mixed salad. It is best to choose the food with low glycemic index, which can produce satiety and will not cause fat accumulation. For example, in comparison, brown rice and wild rice are better than white rice, and whole wheat food is better than refined flour food. This is because the protein content of whole grains is higher, and the satiety is more lasting.
In addition, spirulina rich in protein, Chia seeds which can produce satiety, mustard seeds and fennel seeds which can promote digestion are also good choices for salad ingredients. Several kinds of ingredients can be added: lettuce, corn kernels, carrots, cucumbers, apples and pitaya. This can not only improve the speed of gastrointestinal digestion, but also absorb enough crude fiber to help intestinal peristalsis.
3. Pay attention to controlling the starch content.
Experts point out that the most common mistake we make when making mixed salad is to add too much starch food. Too much starch intake can easily make people fat, lead to indigestion, and make people feel sleepy and listless. Therefore, although the intake of carbohydrates is necessary for the human body, we still need to control the intake of starch to ensure that we eat healthily.
4. Choose the right sauce
Every two spoonfuls of Thousand Island Sauce contains about 16 grams of fat, which is a poison that turns vegetables into fried food. You can use oil salad dressing (or directly use olive oil+vinegar), take two spoonfuls of salad dressing (if the oil content of the dressing is high, reduce it appropriately) and pour it on the salad. Remember not to immerse the salad directly in the salad dressing.
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