Which foods are the consensus of nutritionists?How much do these foods take every week?What benefits can you get from these foods?
1. Turkey breasts
Suggestion: Eat the turkey breasts 3 times a week, and take 85 grams each time, including 72 units of heat.
Turkey breasts per 30 grams contain 7 grams of protein, which can effectively promote muscle growth.Turkey is also rich in vitamin B, zinc (can promote cell growth) and "anti -cancer element" selenium.Elizabeth Ward, a nutritionist in Massachusetts, said: "Turkey is rich in amino acids, but there is almost no saturated fat, which is very healthy. Turkey is rich in protein.","
2. Olive oil
Suggestion: Take two tablespoons of olive oil per day, each tablespoon contains 119 units
Olive oil is rich in monoclonal unsaturated fatty acids that are beneficial to the human body, which is especially important for protecting the heart.Researchers have found that, compared with saturated fatty acids, monocular unsaturated fatty acids can effectively reduce the risk of heart disease.However, this is not the only benefit of olive oil.US authoritative magazine "Nature" said that olive oil contains anti -inflammatory protein components, which means that it can help reduce pain and swelling like anti -inflammatory drugs such as ibuprofen.Olive oil can be seasoned as cooking oil and salad. Add one or two spoons of olive oil to the recipe every day. The protein you consume is very considerable.
3. Quick Valley (Kunno)
Recommendation: Eat 2-3 times a week, including 318 units per 114 grams
You may not be familiar with this grain that grows in the Andes, but it is very important.There are a soft scent of the quinoa valley, which makes those who complain that the whole wheat grain tasteless will like it.The most important thing is that the protein contained in the quinoa valley is higher than any other grain, which is called "the king of grain protein".Christopher Moore, a professor of nutrition at the University of Louisiana, also added: "Quinoa Valley is also rich in cellulose and vitamin B."
4. Black beans
Suggestion: Eat 2 times a week, 227 units per 225 grams
Although black beans are small, compared with other foods, you can feel more energetic and not hungry for a longer period of time.There are two reasons: First, black beans are rich in cellulose, which can fill your stomach more effectively and produce a satiety; second, black beans contain a very complicated carbohydrate, which isIt will keep you a whole day.Like meat foods, black beans also contain a large amount of protein, but there is no saturated fat in the meat.Jennifer Basgate, a Ph.D. in Chicago Nutrition, said: "Nutritionists recognize that all kinds of soy foods contain more proteins." So why do experts "favor" black beans?The answer is simple, because compared with other beans, black beans contain more cellulose.
5. Green tea
Suggestion: Drink 1-3 cups of green tea every day, and each cup contains 2 units of heat.
From anti -cancer to weight loss and then delaying Alzheimer's disease, green tea can almost play a role in each major disease.Professor Moore said that whether it is hot water or cold water, as long as you add a little green tea to your body is harmless.If you don't like to put a tea bag, try the liquid green tea essence and pour it in the water, wow!Quickly soluble green tea.
6. Eggs
Suggestion: Eat 3-7 eggs per week, each egg contains about 74 units of calories
Nutritionist Elizabeth Ward said people should eat one egg every day.Eggs are rich in human muscle growth and composite vitamins that can enhance memory & mdash; & mdash; vitamin.Eggs are one of the most abundant and reliable sources of cholecoskine.Ward said: "Eggs contain almost all nutrients needed for muscle growth."
7. Milk and other dairy products
Suggestion: Drink milk three times a day or eat milk products, contain 118 units per 225 grams of milk
You may already know that milk and other dairy products are importance to health, but you may not know that you don't know that you don't eat milk products will make your body "angry".Mike Zelmel, director of the Nutrition Society of Tennessee State University, explained that if there is no dairy product, the body will release a hormonal. This hormonal allows protein to stay in the body while retaining fat.Considering the calories of milk, you may drink a cup by drinking, instead of gallon and a gallon "permeable".Zemel said: "The ingredients in dairy products can allow the system to burn fat to speed up the operation to reduce fat accumulation." Although there are many protein on the market, milk is always the most beneficial source of nutrition.
8. Water
Suggestion: Drink 8 cups of water a day, 225 grams per cup.
You may already know that you should drink plenty of water.Drinking water can discharge toxic substances in the body, regulate body temperature, soothe joints, prevent kidney stones and transport nutrients from food to each organ.The doctor of nutrition, Mary Eita Emma Gilo, said: "If there is no water, even if the nutrition is rich in food." Drinking water is good for the body in many aspects, and it can play a role in reducing weight.Drinking 1-2 glasses of water in about half an hour before meals will greatly reduce your hunger.Is it a bit addicted to drink so much water every day?You can change the pattern, such as drinking some lemonade every day or adding some calories to the water cup when you work.
Men eat the nourishing vegetables in the coming year
Afraid of cold: leek fried walnut kernels
Afraid of cold is the most painful thing in winter.In fact, fear of cold is mainly caused by yang deficiency.In addition, people with yang deficiency will also have symptoms such as cold pain, cold limbs, frequent urination, scarce stool, and premature ejaculation.Winter is the best season for the tonic of yang deficiency.
Best dish: leek.Leek, also known as yang grass, has a sweet taste and warmth, can nourish the kidney and help the sun, appetizer in warmth, lower gas, and disperse silt.Leek is used to stir -fry or make stuffing.
Best fruit: walnut.The walnut is sweet and warm, can nourish the kidney and help the yang, nourish the lungs and condense the lungs, and moisturize the intestines.It is rich in fatty acids, protein, calcium, phosphorus, iron and other ingredients.Raw food, stir -fry, porridge, and soup are good.
Best meat: mutton.Lamb is most suitable for winter.It is rich in protein and fat and can be absorbed by the human body well.It has a good warmth and nourishing yang, and has treatment and replenishment effects on general wind cold cough, cold pain, cold body, weakness of coldness, soft waist and knee sourness, postpartum or postpartum physical deficiency loss.In addition, dog meat, pigeon meat, etc. are also good.
Best drink: wolfberry black tea.People who are afraid of cold can drink some black tea instead of green tea, because green tea has the effect of clearing heat and lowering fire.If you want to increase the effect of "tonic", you can add wolfberry and red dates to black tea.
Recommended food therapy: Leek fried walnut kernels.First fry the walnut kernel until the brown, then add the leeks and salt, stir fry until it is cooked, which has the effect of nourishing the kidney and helping the yang.
: Brown sugar jujube poached egg
This is pale, often dizzy, palpitations and insomnia & hellip; & hellip; These all mean people who are blood deficiency.People with blood deficiency, what should I eat in winter?
Best dish: black fungus.Black fungus can nourish blood, which is rosy.In addition to the green leaves such as fungus, celery, rapeseed and other green leafy vegetables, eat more appropriately.
Best fruit: red dates.Red dates to nourish the body, nourish blood and soothe the effects of the gods.It is very good for decoction, boiling soup, porridge, etc.
Best meat: duck blood.It is rich in animal heme iron and is very conducive to the absorption of the human body.In addition, pig blood and animal liver are also very good.
Best drink: brown sugar jujube tea.Put red dates and black tea in a pot, add water and brown sugar until the red dates are cooked and soft.This tea can effectively help nourish blood and strengthen the spleen and stomach.
Recommended therapy: brown sugar jujube poached egg.Put the right amount of water in the pot. Add brown sugar and jujube for 2 minutes, add poached eggs, and cook in low heat.If possible, it is better to add Ejiao.
Fire: Honey silver ear steaming lily
Dry mouth, dry and hoarse, dry & hellip; & hellip; Many people still have symptoms of "getting angry" in winter, mostly because of yin deficiency.In addition, yin deficiency is also manifested as the heat of the hands and feet, especially at night, fever, and back sweats.
Best dish: Tremella.Tremella is called "civilian bird's nest".It has both the effect of nourishing the spleen and appetizing, but also the effect of nourishing qi and clearing the intestines. It can also nourish yin and lungs.
Best fruit: Sydney.Sydney is sweet and cold, containing gibic acid, citric acid, B vitamin, vitamin C, etc., which has the effects of vitamin, moisturizing, heat -clearing phlegm and phlegm.Pears can be eaten raw, steamed, or soup and soup.In addition, kiwi, apples, etc. are also helpful for Bu Yin.
Best meat: duck meat.The duck is cold and sweet, and can make up for the virtual labor, nourish the yin of the five internal organs, clear the heat of deficiency, nourish blood and water, nourish the stomach and live Jin.Duck meat and kelp stew can soften blood vessels; stew with bamboo shoots can alleviate constipation of hemorrhoids.In addition, goose meat, turtle, turtles, etc. are also very suitable for those with yin deficiency.
Best drink: chrysanthemum tea.Chrysanthemum tea is sweet and bitter, and it has a slightly cold nature.If you want to increase the effect of losing weight loss, you can add a few slices of hawthorn to chrysanthemum tea, which is better.In addition to chrysanthemum tea, green tea and honey water are also excellent drinks for those with yin deficiency.
Recommended food therapy: Honey silver ear steaming lily.Mix 120 grams of lily, 30 grams of honey, 30 grams of Tremella and 30 grams, and steam until it is soft and eat.This dish has a sweet taste, clear heart and lungs, and is suitable for those with yin deficiency.
Fine: Black Chicken Soup
Deficiency is often a manifestation of qi deficiency.People with qi deficiency often feel weak, fatigue and discomfort, short breath, lazy words, poor diet, or leaky stools, and often easy.
Best dish: yam."Compendium of Materia Medica" says that yam can "nourish kidney qi, strengthen the spleen and stomach, stop leukemal diarrhea, reduce phlegm, moisturize the skin".It has a good therapeutic effect on weak spleen and stomach, burnout, and loss of appetite.
Best fruit: longan.The longan is warm and sweet, nourishes the heart and spleen, nourish qi and blood, and has a good food therapeutic effect on insomnia, forgetfulness, dizziness and other symptoms caused by insufficient qi and blood.Eating raw or soup or porridge is very good.
Best meat: chicken.It tastes sweet and slightly warm.It can nourish the spleen in the warmth, nourish qi and nourish blood, nourish the kidney and essence, and the best soup.
Best Drink: Guiyuan red dates tea.Open two red dates, put five or six cinnamon round meat, and flush with boiling water.
Recommended dietary therapy: Black chicken soup.Wash the blood foam of the black bone chicken, put it in the pot, and simmer onion, ginger, etc.If there are conditions, you can add some medicinal materials such as Codonopsis, Angelica, Astragalus and other food supplements.If there is no black bone chicken, you can use a firewood chicken instead.
(Editor in charge: Wang Shaohua)
