Not all healthy foods can still be good for your health in the long term. Which healthy foods can be eaten every day and eat better?
spinach
Spinach is the green leaf dish of choice. Spinach can not only help to generate muscle, but also rich in omega-3 and folic acid, can effectively reduce the incidence of heart disease, stroke and osteoporosis. Folic acid also enhances blood circulation in the lower extremities, helping you to alleviate your age-related sexual distress. Lutein in spinach slows macular degeneration and leaves less sight. Eat a little spinach every day!
Alternatives: Cabbage, Cabbage, Lettuce
Practice: Add spinach, spinach scrambled eggs in salad, sprinkle on the pizza
Yogurt
Yogurt has been two thousand years old! The advantages of yoghurt are well known: fermentation produces hundreds of millions of probiotics that can effectively replenish the body's probiotics. They can help the body's vaccine system work better and provide effective protection against cancer. But not all yogurts contain probiotics, so look at food labels before buying. Every time you go to the supermarket for shopping, keep these helpful foods in mind.
Alternatives: sour milk, soy milk
Approach: Mixing blueberries, walnuts, linseeds and honey is a great breakfast. Using low-fat yogurt as salad dressing is excellent.
tomato
With regard to tomatoes, you need to know two things: Red tomatoes are the best because they contain more oxidizing lycopene; processed tomatoes are as nutritious as fresh tomatoes, and they can make the body absorb better Lycopene. The study found that multiple intakes of lycopene can effectively prevent bladder, prostate, lung, skin, and stomach cancers while reducing the incidence of coronary artery disease. Daily intake of more than 22mg lycopene can achieve the above effect, conversion is about 8 small tomatoes or a cup of pure tomato juice.
Alternatives: watermelon, grapefruit, Japanese persimmon, papaya, guava
Method: Use ketchup for regular cooking (be sure to check the food label to make sure the sugar content is not exceeded), add tomatoes to the salad
carrot
Most red, yellow, or orange fruits and vegetables contain carotenoids, a fat-soluble compound. Carotenoids can reduce the risk of cancer in various areas and can alleviate some inflammatory diseases such as asthma and rheumatoid arthritis. However, carrots have the lowest calorie content in these fruits and vegetables, so you don't need to worry about eating them every day.
Alternatives: sweet potato, pumpkin, yellow pepper, mango
Practice: tender carrots can be eaten raw, made carrot cake
blueberry
Blueberries contain very rich antioxidants that prevent cancer, diabetes and memory deterioration caused by aging. The study found that because blueberries contain vitamins A and C, as well as cellulose, they are very good for heart health. Drink a blueberry milkshake every morning and you will get closer to health.
Alternatives: raspberry, purple grape, plum, strawberry
Approach: All blueberry practices preserve their nutrients, whether it's fruit, dried snacks, or blueberry sauce.
Black beans
All beans are good for the heart, but black beans are the only beans that can make the brain more active at the same time. This is because it contains anthocyanins, which are antioxidant compounds that help increase brain function. At the same time, the calorie content of black beans is low and almost free of fat.
Alternatives: Peas, Lentils, Kidney Beans, Broad Beans, Lima Beans
Practice: Add black beans when making burritos, add pasta sauce.
walnut
It contains more omega-3 than salmon, richer anti-inflammatory polyphenols than red wine, and the same protein content as chicken. It sounds like a synthetic super food, but it is indeed grown from books. . Although nuts have these effects, only walnuts bring the three together. It's perfect to have a walnut every day after exercising.
Alternatives: almonds, peanuts, pistachios, macadamia, hazelnuts
Practice: mix salad (universal practice), put in the pie, eat directly as a snack
oat
Oats are one of the first healthy foods to be certified by the US FDA. It contains soluble fiber that is very good for the heart. Although oats contain carbohydrates, the digestion of sugar through the action of fiber is very slow. At the same time, his protein content is high and it is the first choice for people who want to increase their muscle mass.
Substitutes: buckwheat, linseed, black rice
Method: Mix in cereal breakfast, salad or yogurt.
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