White-collar workers took lunch with them, and there were only a few vegetables in a box of meals; 67% of the children were picky eaters, and few liked to eat vegetables; urbanites often eat out for social occasions, and they chose to over-consume vegetables when they chose too much... Suggestions for “Chinese Dietary Guidelinesâ€. Each person eats at least 300-500 grams of vegetables (half dark color) and 200-400 grams of fruit per day. According to the Chinese Preventive Medicine Association and the Nutrilite Nutrition and Health Research Center, a questionnaire survey was conducted on the daily consumption of fruits and vegetables by 5,000 netizens nationwide in March and April. The results announced recently showed that more than half of the investigated population could not achieve the maximum intake of fruits and vegetables. Health needs; nearly 60% of the surveyed population of fruit and vegetables intake of the color is very simple, only 1-2 species.
Looking at the white-collar workers around us, their recipes are roughly the same: in the morning, bread + milk or soy milk, or white porridge fried noodles. For lunch, either eat fast food or bring your own meal. The two meals together, the vegetables that can be eaten, in fact, only a few of them, and even some white-collar workers afraid of fast food restaurants to clean dishes without eating. So, unless they can make up 300 grams of the daily minimum recommended amount in the evening, their vegetable intake will be insufficient. According to the above survey, 96% of the people surveyed had “vegetables†on “yesterdayâ€. Among them, nearly half of them consumed less than 300 grams of the daily minimum recommended amount of vegetables.
He Zhiqian, a professor of nutrition at Sun Yat-sen University, said that people do not pay attention to vegetables because they do not understand the health effects of phytonutrients. In addition to rich in vitamins, minerals, and other nutrients, fruits and vegetables contain phytonutrients. Because of the differences in the types, contents, or proportions of phytonutrients, it is possible to produce different colors for fruits and vegetables under certain circumstances. "Different nutritional values", such as lycopene contained in most red fruits and vegetables, can promote cardiovascular and prostate health, help protect against radiation, and protect cells; while green fruits and vegetables are rich in lutein, chlorophyll, and more. Phenolics and other phytonutrients promote the health of the liver, lungs and retina, and so on.
In daily life, some children do not eat good vegetables when they eat their meals. Parents take out fruits for them to eat. They think that eating fruits can be a substitute for eating vegetables. In fact, this is a misunderstanding. Eating fruits is not a substitute for eating vegetables. He Zhiqian said that as a whole, fruits are less nutritious than vegetables, and their dietary fiber content is much less than that of vegetables. Every 100 grams of vegetables contains an average of 20 mg of vitamin C, while apples, pears, peaches, bananas, pineapple and other fruits contain only a few milligrams, and some even less than 1 milligram.
He Zhiqian believes that at present, most people do not eat vegetables in different colors. In fact, vegetables of different colors have different health effects. According to the survey, only 3% of the people who can eat “five or more colors†fruits and vegetables, and the respondents are relatively single in the color of fruits and vegetables, mainly green fruits and vegetables, and they are less likely to eat purple-black. "Because of dietary psychology, I instinctively feel that the green leafy vegetables are richer in nutritional value and fresher in color, but are not interested in purple and black fruits and vegetables. In fact, the deeper the color of fruits and vegetables, the stronger the anti-oxidant effect. It is very effective.†Professor He Zhiqian said that common purple and black fruits such as blueberries, eggplants, purple broccoli, seaweed, and blackcurrants all have natural anti-oxidant and nutritive components.
Healthy colorist
Five major color of fruits and vegetables mainstream health code
If you are born with weak constitutions and are often plagued by colds and colds, you need to eat red food.
Including tomatoes, red peppers, watermelons, hawthorn, strawberries, red grapes, cranberries, red dates and so on. Red food is rich in lycopene. Studies have shown that lycopene can protect cell membranes, reduce free radicals, and have a certain anti-aging effect. Red foods usually help blood circulation, boost mood and reduce fatigue.
If you have gastrointestinal disorders or dry skin, try orange-yellow foods.
Orange-based foods such as citrus, pineapple, carrot, apricot, mango, lemon, pumpkin, sweet potato, corn, soybean, millet, etc. The most common natural orange pigment is β-carotene, which is a powerful anti-oxidant substance, reduces the harm caused by air pollution on the human body, and has anti-aging effects.
If you have poor eyesight, then eating as much green food as possible will relieve symptoms.
Including spinach, celery, green pepper, broccoli, bitter gourd, cucumber, olive, kiwi, green beans and other green food. The green food contains cellulose that cleans the stomach and prevents constipation, while its rich lutein maintains retinal health. In addition, eating green vegetables often allows our body to maintain its acid-base balance.
If your body has signs of arteriosclerosis, coronary heart disease, stroke, etc., then you need purple-black food.
The purple-black food is black or purple, dark brown food: such as purple grapes, blueberries, purple broccoli, eggplant, black beans, blackcurrants, mulberry, prune, seaweed, fungi, black sesame, black rice, black Fungus, kelp, seaweed and so on. Purple and black foods come from natural sources and contain very few harmful ingredients. Second, they have complete nutrients and high quality.
If you have chronic hypertension, heart disease, etc., don't forget to eat white food.
Including garlic, onion, cauliflower, cabbage, white radish, lotus root, white mushrooms, white kidney beans, bean curd and other soy products, pears, white sesame, lily, white peony, yam and milk, these foods are white food. Helps stabilize mood, benefiting patients with high blood pressure and heart disease. And white foods have a certain control over people's appetite, and they are helpful for those who lose weight.
Looking at the white-collar workers around us, their recipes are roughly the same: in the morning, bread + milk or soy milk, or white porridge fried noodles. For lunch, either eat fast food or bring your own meal. The two meals together, the vegetables that can be eaten, in fact, only a few of them, and even some white-collar workers afraid of fast food restaurants to clean dishes without eating. So, unless they can make up 300 grams of the daily minimum recommended amount in the evening, their vegetable intake will be insufficient. According to the above survey, 96% of the people surveyed had “vegetables†on “yesterdayâ€. Among them, nearly half of them consumed less than 300 grams of the daily minimum recommended amount of vegetables.
He Zhiqian, a professor of nutrition at Sun Yat-sen University, said that people do not pay attention to vegetables because they do not understand the health effects of phytonutrients. In addition to rich in vitamins, minerals, and other nutrients, fruits and vegetables contain phytonutrients. Because of the differences in the types, contents, or proportions of phytonutrients, it is possible to produce different colors for fruits and vegetables under certain circumstances. "Different nutritional values", such as lycopene contained in most red fruits and vegetables, can promote cardiovascular and prostate health, help protect against radiation, and protect cells; while green fruits and vegetables are rich in lutein, chlorophyll, and more. Phenolics and other phytonutrients promote the health of the liver, lungs and retina, and so on.
In daily life, some children do not eat good vegetables when they eat their meals. Parents take out fruits for them to eat. They think that eating fruits can be a substitute for eating vegetables. In fact, this is a misunderstanding. Eating fruits is not a substitute for eating vegetables. He Zhiqian said that as a whole, fruits are less nutritious than vegetables, and their dietary fiber content is much less than that of vegetables. Every 100 grams of vegetables contains an average of 20 mg of vitamin C, while apples, pears, peaches, bananas, pineapple and other fruits contain only a few milligrams, and some even less than 1 milligram.
He Zhiqian believes that at present, most people do not eat vegetables in different colors. In fact, vegetables of different colors have different health effects. According to the survey, only 3% of the people who can eat “five or more colors†fruits and vegetables, and the respondents are relatively single in the color of fruits and vegetables, mainly green fruits and vegetables, and they are less likely to eat purple-black. "Because of dietary psychology, I instinctively feel that the green leafy vegetables are richer in nutritional value and fresher in color, but are not interested in purple and black fruits and vegetables. In fact, the deeper the color of fruits and vegetables, the stronger the anti-oxidant effect. It is very effective.†Professor He Zhiqian said that common purple and black fruits such as blueberries, eggplants, purple broccoli, seaweed, and blackcurrants all have natural anti-oxidant and nutritive components.
Healthy colorist
Five major color of fruits and vegetables mainstream health code
If you are born with weak constitutions and are often plagued by colds and colds, you need to eat red food.
Including tomatoes, red peppers, watermelons, hawthorn, strawberries, red grapes, cranberries, red dates and so on. Red food is rich in lycopene. Studies have shown that lycopene can protect cell membranes, reduce free radicals, and have a certain anti-aging effect. Red foods usually help blood circulation, boost mood and reduce fatigue.
If you have gastrointestinal disorders or dry skin, try orange-yellow foods.
Orange-based foods such as citrus, pineapple, carrot, apricot, mango, lemon, pumpkin, sweet potato, corn, soybean, millet, etc. The most common natural orange pigment is β-carotene, which is a powerful anti-oxidant substance, reduces the harm caused by air pollution on the human body, and has anti-aging effects.
If you have poor eyesight, then eating as much green food as possible will relieve symptoms.
Including spinach, celery, green pepper, broccoli, bitter gourd, cucumber, olive, kiwi, green beans and other green food. The green food contains cellulose that cleans the stomach and prevents constipation, while its rich lutein maintains retinal health. In addition, eating green vegetables often allows our body to maintain its acid-base balance.
If your body has signs of arteriosclerosis, coronary heart disease, stroke, etc., then you need purple-black food.
The purple-black food is black or purple, dark brown food: such as purple grapes, blueberries, purple broccoli, eggplant, black beans, blackcurrants, mulberry, prune, seaweed, fungi, black sesame, black rice, black Fungus, kelp, seaweed and so on. Purple and black foods come from natural sources and contain very few harmful ingredients. Second, they have complete nutrients and high quality.
If you have chronic hypertension, heart disease, etc., don't forget to eat white food.
Including garlic, onion, cauliflower, cabbage, white radish, lotus root, white mushrooms, white kidney beans, bean curd and other soy products, pears, white sesame, lily, white peony, yam and milk, these foods are white food. Helps stabilize mood, benefiting patients with high blood pressure and heart disease. And white foods have a certain control over people's appetite, and they are helpful for those who lose weight.
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