Recently, an article in the U.S. Journal of Health summarized the use of different food methods to maximize the nutritional value of foods.
The variety of foods is complex and features a lot of tricks. Some of them are fighters against disease, others are our body sweepers ... Recently, the US Health Magazine article summary, for different foods, find ways to eat, can maximize its nutrition value.
1. Lemon: Green tea foam can fight cancer. A lemon can meet your daily vitamin C intake needs, but also help increase the level of high-density lipoprotein cholesterol - commonly known as "good cholesterol", to avoid the accumulation of cholesterol in the arterial blood vessels, strengthen the bones. Lemon contains citrus flavonoids, which can help inhibit the growth of cancer cells and can also play an anti-inflammatory role. A study found that lemon can increase people's ability to absorb antioxidants in tea. It is recommended that the lemon be cut into slices and placed in green tea to maximize its therapeutic effect.
2. Broccoli: The fire can be cooked quickly. A medium-sized broccoli contains more than twice as much vitamin K as you need each day. Vitamin C levels exceed almost twice the recommended daily dose. Both vitamin C and vitamin K are essential nutrients for building strong bones. . Studies have found that eating more broccoli also helps prevent various cancers. When eating broccoli, it is advisable to cook it quickly with a large fire. This will allow the broccoli to contain up to 90% of vitamin C and steam or boil it to maintain 66% of its nutrition.
3. Chocolate: Black can lower blood pressure. For those who have high blood pressure but are otherwise healthy, just about 10 grams of chocolate a day can help reduce blood pressure. Cocoa powder is rich in flavonoids, antioxidants, can reduce the "bad" low-density lipoprotein cholesterol, improve the "good" high-density lipoprotein levels. It should be reminded that a dark chocolate contains about 53.5 mg of flavonoids; milk chocolate is less than 14 mg, compared with the higher value of dark chocolate.
4. Potatoes, sweet potatoes: cool to eat and control weight. One potato contains 66 micrograms of folic acid that promotes cell formation, which is equivalent to the amount of whole broccoli contained. A sweet potato contains vitamin A that is anti-cancer and enhances immunity almost 8 times your daily requirement. Please eat as much as possible after cooling the potatoes and sweet potatoes. Studies have shown that this can play the role of anti-fat starch, so that you burn 25% more fat after a meal.
It should be noted that people with poor stomachs should eat less potatoes and sweet potatoes because they will be difficult to digest.
5. Walnut: After meals, regulate sleep. Walnuts are the most abundant omega 3 fatty acids in all nuts, helping to lower cholesterol. Omega 3 fatty acids have been shown to improve mood and prevent cancer, as well as prevent sunburn. Eat a few walnuts after a meal, which contains the antioxidant melatonin that helps regulate sleep.
6. Avocado: mix salad to protect the heart. A study has shown that avocado is rich in healthy fats and can reduce cholesterol by about 22%. An avocado contains more than half the fiber you need each day and more than 40% folic acid, which lowers your risk of heart disease. Add avocado to your salad, which increases the absorption of key nutrients, such as beta-carotene, by 3 to 5 times compared to salads that have not been added.
7. Spinach: Juice can drink eyesight. Spinach contains lutein and zeaxanthin, two antioxidants that improve immunity are important for eye health. Recent studies have found that spinach works best in anti-cancer fruits and vegetables. Spinach taste very light, you can squeeze into the juice after the water, mixed in a variety of juice or drink.
8. Garlic: Raw antibacterial anti-inflammatory. Garlic has strong anti-disease energy and can inhibit the growth of bacteria, including E. coli. Allicin is a compound found in garlic that has been shown to have good anti-inflammatory effects, helping to lower cholesterol and blood pressure levels. Garlic loses its important nutrients when heated at high temperatures for more than 10 minutes, so don't overcook it. Fresh garlic releases the most allicin.
9. Beans: dark anti-aging. Eating beans four times a week, such as soybeans, black beans, beans, and peas, can reduce the risk of heart disease by 22%. The same dietary habits also reduce the risk of breast cancer. The deeper the color of beans, the more antioxidants it contains. A study found that black soybean hull contains 40 times more antioxidant than white soybean hull, which can delay the aging of the body.
Herbal tea is a health drink made from flower buds, petals or tender leaves of flowers and plants after harvesting, drying and processing. There are many kinds of herbal tea with different characteristics. Therefore, it is necessary to make clear the pharmacological and pharmacodynamic characteristics of different kinds of herbal tea when drinking, so as to give full play to the health care function of herbal tea.
The main varieties of herbal tea are chrysanthemum, rose, honeysuckle and so on.
How to brew: Herbal tea is usually brewed in a glass, China cup or pot with a lid and left for 2-5 minutes to release its active ingredients and distinctive floral aroma. But it is not appropriate to drink with zisha pot. Herbal tea belongs to non-fermentation tea, and it is mainly made of young and pollution-free flower buds and petals. The water temperature should not be too high when brewing, and the water temperature should be 80-90℃. Thermos cups are not suitable for brewing herbal tea, because under the condition of high temperature and constant temperature, various vitamins and aromatic substances contained in herbal tea will quickly be destroyed and reduced, and the tea will become dark in color and astringent in taste. In addition, in the process of brewing, the pot and cup should be sealed to reduce the loss of fragrance as far as possible.
Drinking skills: herbal tea is suitable for drinking, should not add milk, no or little sugar, can add a small amount of honey, to maintain the natural flavor.
Storage method: Herbal tea must be properly stored after purchase because it is rich in nutrition, fragrant and easy to be eaten by insects or damp. First of all, sealed packaging to prevent fragrance; Secondly, it should be placed in a cool and dry place to avoid direct sunlight and prevent deterioration and discoloration of herbal tea due to light, moisture and temperature. If the quantity of herbal tea is small, it should also be stored in a freezer bag and used up as soon as possible. The shelf life of herbal tea is generally 2 years, and the freshness period is 1 year. High temperature can also make the deterioration of tea materials, so usually stored in a cool place, but there is no need to put it in the refrigerator, otherwise, it is often easy to condense moisture caused by temperature difference when taking.
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