Those foods can be fattened?
A survey published last year by the World Health Organization pointed out that the Japanese are the longest-lived group in Asia.
The initial honor is of course due to the Japanese people’s habit of advocating low-lying diets, eating more salmon and drinking more green tea.
Salmon’s glutinous Omega 3 fatty acids are a useful category.
The tea polyphenols in green tea are phytochemicals.
Both are equally beneficial to the body and help prevent cancer and heart disease.
Oatmeal is rich in soluble fiber, which can effectively reduce blood plasma and reduce the chance of hardening of blood vessels.
It is a dark green vegetable with spinach and broccoli, which provides folic acid and helps the red blood cells grow normally.
It also contains antioxidants that have a protective effect and reduce the chance of illness.
In addition, tomatoes contain carotene (including carotenoids and lycopene), which also exerts anti-cancer effects and maintains good health.
Speaking of the advantages of hard-shelled nuts, of course, is the unsaturated fatty acids, which are similar to Omega 3 fatty acids, helping to lower total cholesterol and low-density lipoprotein cholesterol.
In addition, drinking a small amount of red wine can help reduce the risk of heart disease.
Finally, the garlic contains lysinated sulfur sulfide (Allylic Sulfides), which is very helpful for maintaining good health.
The above foods have their own characteristics and were selected as the top ten most nutritious foods. Of course, they are deserved.
However, after synthesizing the above arguments, it can sum up the four basic principles of food for health.
Antioxidant Theory Scientists believe that there are two great forces in the human body that work together: a destructive oxidant that produces a large amount of oxides from the environment that oxidizes the plasma membrane of cells and cell membranes.damage.
Antioxidants include the vitamin C, E and trace element selenium we are familiar with.
From food, especially botanical fruits, vegetables and cereals, there are a variety of antioxidants to meet the needs of the human body.
The utility of phytochemicals In addition, scientists have begun to study some elements called phytochemicals (phytochemistry) many years ago.
These phytochemicals are found in natural foods to prevent cancer and heart disease.
A large number of well-known phytochemicals include beta carotene, flavonoids/flavonoids, dispersion matrices, isoflavones, lycopene, tea polyphenols, and allicin.
Different plants contain different components of phytochemicals that produce different effects in the human body.
Broccoli contains an energy-enhancing enzyme system that synthesizes cholesterol, which helps to inhibit DNA damage in the nucleus and shrink tumor cells.
Garlic, artichoke, can enhance immunity, so that enzymes increase secretion, thereby eliminating carcinogens.
Principles for Reducing Harmful Substances Lipids are extremely important for the human body. They can inhibit certain diseases, such as the prevention and control of coronary heart disease. This effect is mainly through the subtle effects of various harmful molecules.
The familiar Omega 3 fatty acid can reduce low-density lipoprotein cholesterol (commonly known as bad cholesterol) and reduce the incidence of coronary heart disease in patients with lower plasma cholesterol and triglyceride.
And fish fat also helps improve high blood pressure.
Another beneficial mascot is Omega 6 fatty acid, which is found in corn oil, soybean oil, and sun flower seeds. It effectively removes bad cholesterol from the circulatory system by increasing the activity of bad cholesterol receptors.
However, studies have pointed out that too much Omega 6 fatty acid, that is, more than 10% of the total conversion, can also reduce high-density lipoprotein.
With the advent of dietary fiber-converted refined foods, humans get less and less fiber from food.
Impurity fibers are classified into soluble and non-soluble, the former helps to reduce the rise of moisture in the blood, and the other is the tearing of the large intestine to remove waste.
Thus, nutritious foods have the advantages of antioxidants, phytochemicals, omega fatty acids, or fibers.
As long as you follow this route, you can naturally find alternative nutritious foods other than the ten most nutritious foods:
Red rice Chinese have been handed down from generation to generation, with rice as the staple food.
In general, red rice is more nutritious than white rice because it retains the fiber on the rice shell.
Orange Among the many fruit categories, the acid-containing fruit contains more than multivitamin C. Today’s nutrition has consistently promoted vitamin C as one of the antioxidants: a.
Fight free radicals to destroy cells and reduce aging; b.
Avoid the conversion of sodium nitrate and sodium nitrite of the preservative to carcinogenic nitrosamines.It has a great protective effect on cancer patients, especially gastric cancer and esophageal cancer; c.
Inhibits the oxidation of bad cholesterol and protects cholesterol, maintaining blood vessels and heart health.
The carrot contains a rich planting substance, beta-carotene, which can scavenge free radicals, prevent oxidation and abnormalities in the surface of cells, and exert anti-cancer effects.
Soybeans are cheap and good, and they contain isoflavones that produce effects similar to estrogen hormones, lowering hemodialysis, protecting the heart, preventing breast cancer, prostate cancer and osteoporosis.
Fungi toxins, fungi are rich in supplemental fiber, can improve the ability of color plague, help anti-cancer, is recommended food.
In general, there are thousands of foods in the world, each offering different nutrients to meet different needs, and therefore have their value.
Especially in medicine, the knowledge of diet and nutrition is changing with each passing day, constantly seeking new fields.
Nutritious foods are worth recommending, others can be chosen.
Looking into the distance, there are ten kinds of nutritious foods?