Natural healthy food for human life

Natural healthy food for human life

1:whole food, full nutrition
2: Eat well for breakfast, eat well at lunch, eat less at dinner
3: The order of eating should also pay attention to

natural healthy food

1:whole food, full nutrition

The so-called "full food" is a natural and complete food that has not been processed and refined, and still retains vitality. Neetsmanhttps://www.neetsman.com is free image site

Dietary fiber is simply a polysaccharide and lignin that cannot be broken down by human digestive enzymes. It is ubiquitous in whole grains, beans, potatoes, corn, and various vegetables and fruits.

Dietary fiber is the environmental protection master of the human body. It is divided into two categories. Water-soluble dietary fiber can delay gastric emptying and increase satiety, so you can control your weight and not gain weight. It can also lower the content of cholesterol and triglycerides, so it can prevent heart disease and high blood pressure. At the same time, it can prevent blood sugar from rising rapidly and help prevent and control diabetes.

The water-insoluble dietary fiber is rough in nature, can promote gastrointestinal motility, increase stool volume, and dilute carcinogens in the large intestine, and excreted together with other impurities, so it can reduce constipation and prevent colorectal cancer.

For health reasons, the National Health Service recommends eating 25 to 35 grams of dietary fiber per day, but the average Chinese intake is only 14 grams, which is far from the standard. Another reason to eat whole food is phytochemicals. Fruits and vegetables, whole grains and beans are rich in "phytochemicals" in addition to vitamins and minerals. Since the 1980s, many studies have confirmed that the chemical components of this plant food can fight disease, and

The anti-cancer effects of phytochemicals have been confirmed: first, activation of immune cells; second, inhibition of cancer cell signaling; third, inhibition of cancerous vascular proliferation; fourth, induction of benign differentiation of cancer cells, inhibition of tumor growth; Apoptosis; Six, anti-oxidation (anti-free radical) effect; Seven, containing plant-like hormones, can inhibit hormone-related cancer growth, and regulate hormones in both directions; eight, can reduce intestinal carcinogenesis.

These valuable anti-cancer ingredients are hidden in a variety of colorful fruits and vegetables, especially in the epidermis and seed nucleus. Like tomatoes contain a lot of lycopene, the epidermis is three times the flesh; purple red grapes, blackberries, blueberries, etc., containing proanthocyanidins and polyphenols; orange carrots, mangoes, pumpkins, etc., containing carotenoids Yellow melon, diced, papaya, orange, containing cryptoxanthin and flavonoids, etc.

Most whole grains and legumes are rich in saponins and can neutralize some carcinogenic enzymes in the intestines. Lignin in whole grains removes free radicals from the blood. In addition, soy isoflavones, green tea catechins, curry curcumin, vitamins A, C, E in dark green and orange vegetables, and calcium, selenium in food, and polysaccharides in mushrooms. Anti-cancer.

Therefore, if it is a vegetable, try to eat roots, stems and leaves together. In the case of fruits, the edible parts include peels, fruit scoops, pulp, pits, seeds, etc., as far as possible to retain the form of conversion into concentrated juice, which can absorb more complete nutrition, and trace elements that are often not easily eaten. . For example, watermelon, the white melon capsule is rich in nutrients, but we often only eat red flesh, but discard the most nutritious part. The advocate of the vital diet, Dr. An, most admires the watermelon juice, as long as the thin green skin is scraped off, the whole piece can be put down. She encouraged patients to drink whole watermelon juice in the summer.

healthy food

Grapes are also, and many studies have confirmed that the ingredients that really fight cancer and protect the cardiovascular are in the skin and seeds. Unfortunately, many people feel that the skin is not good, the grape seeds are very hard, the teeth are not biting, and some people even bite their teeth, so I responded to Dr. An’s claim and put it into the conditioning machine. This kind of grape juice made with belt seeds is the whole grape juice, and it can also eat the nutrition of the whole grape.

Another advantage of whole food is the balance of cold and heat. Like all kinds of melons, many people worry that they are too cold. In fact, the whole melon, skin and seeds are hot, and the melon meat is cold. Like bitter gourd, many people feel very cold and don't dare to eat more, but if they are cooked together with the skin, and the kernel inside the fruit is eaten like a melon, there is no cold problem, and more nutrition. In addition, like melon, if the melon capsule is cut down, put it into the conditioning machine and add water to make milk, then use this winter melon milk to cook the melon, the flavor is better and eat more nutrients, of course, there is no cold problem.

This kind of eating is also the most environmentally friendly, because nothing is wasted, all eaten, and the food is the least.

The same is true for whole grains, and the whole, unrefined grains are not only rich in nutrients, but also full of food and not easy to eat too much. The refined white rice and white noodles not only leave empty heat, but also lose the protection of dietary fiber, which is easy to eat too much, and also makes blood sugar rise too fast.

Whether it is a mixture of fruits, buds and nuts, or a mixture of soy, glutinous grains and roots, nuts, and soup, because of the balanced nutrition, it is my whole food, maintenance A magic weapon for the health of the whole family.

 2: Eat well for breakfast, eat well at lunch, eat less at dinner

There is a proverb in the West saying, "I eat like a king in the morning, a prince at noon, and a cockroach in the evening." This sentence is very capable of grasping the essence of three meals.

Breakfast is the most important meal, because you need a nutrient supply after a night's sleep, and the morning is the most active time from 7:00 to 9:00, when eating breakfast is the easiest to digest. Breakfast also affects the mood and energy of the day, so you should provide a balanced, nutritious and easily digestible food. However, the breakfast time is short and often rushed, so I like to give myself and my family a "energy soup" in the morning. Whether it is vegetable puree or whole milky milk, it takes only a few minutes to detoxify and fill the nutrients. And it can be digested and absorbed in half an hour, and it can quickly provide the nutrients our body needs.

Lunch has activities in the afternoon, and the digestive power is stronger during the day. You can eat a little more. If you want to eat animal protein such as fish, it is easier to digest and absorb at noon.

Because dinner is close to sleep time, eating too much can not only digest and absorb, but also increase the work of digestive organs and increase the fatigue of the body; and the nutrients that cannot be digested and absorbed will become toxins, so eating late at night is very unhealthy for health.

food to eat

 3: The order of eating should also pay attention to

From a physicochemical point of view, the human body is a magical chemical factory. The chemistry work performed by the liver alone is more than 500 kinds, and digestion is especially complicated. In order to help our stomach not to be too hard, the order of eating should also be exquisite: first slowly drink soup, inform the stomach, the food is coming; then eat lettuce because it is easier to digest; then eat cooked vegetables; then eat grains Miscellaneous grains, and finally eat more indigestible fish and meat, which can also reduce the absorption of animal foods and oils.

Fruit is a raw food that can be eaten before meals or between meals. In addition, bananas, pineapples, papayas, kiwis and other fruits that can help digestion are suitable for eating after meals. A small amount of meals is a good habit. I often drink a cup of 500c.c. soup for breakfast, hungry after a while, and then eat a piece of whole wheat bread. Between lunch and dinner, I will eat fruit and use it as afternoon tea to prevent hungry and eating.