What are the healthy foods?

When it comes to healthy food, people usually immediately think of vegetables and fruits and regard the smell of oil as the enemy. In fact, many meat, oil crops and animal offal also play a key role in maintaining human health. But so far, Hong Kong or other western countries, such as the United States and Australia, have not defined health food in law, while Taiwan Province Province of China defines health food as "food that provides special nutrients or has specific health care functions and has special signs or advertisements, rather than food that aims at treating and correcting human diseases". So the so-called healthy food on the market now includes complementary food, functional food and natural food. Although the Department of Health and the Food and Environmental Hygiene Department supervise the labels, nutritional claims and nutritional function claims of healthy foods, the Consumer Council found that some products on the market have exaggerated and inaccurate claims, and some of them are not up to the level of the World Health Organization. Consumers must find out the source, nature and function of the product, and don't completely believe the sales promotion of the salesperson. They should consult relevant professionals.

The globally recognized nutritional source of milk in this life period: every 100g of milk contains 3.5g of protein, 4.0g of fat, 5g of carbohydrate, 93mg of calcium 120mg of phosphorus, 0.2mg of iron, 0.04mg of thiamine, 0.0.13mg of riboflavin, 0.2mg of nicotinic acid and vitamins. The content of lysine in milk protein is second only to eggs, and the cholesterol content is only per 100g 16mg.

Best vegetable: Sweet potato is rich in vitamins, and it is also an anti-cancer expert, ranking first among all vegetables. Followed by asparagus, cabbage, cauliflower, celery, eggplant, beet, carrot, shepherd's purse, kohlrabi, Flammulina velutipes, Xuehong and Chinese cabbage.

Best fruits: papaya, strawberry, orange, citrus, kiwi, mango, apricot, persimmon and watermelon.

Best meat: Goose and duck meat is close to olive oil in chemical structure, which is good for the heart. Chicken is called "the best source of protein".

The best brain food: spinach, leek, pumpkin, onion, cauliflower, pepper, pea, tomato, carrot, cabbage, garlic sprout, celery and other vegetables, nuts such as walnuts, peanuts, pistachios, cashews, pine nuts, almonds, soybeans, brown rice, pork liver and so on.

Best soup: Chicken soup is the best, especially hen soup, which has the function of preventing and treating colds and bronchitis, and is especially suitable for drinking in winter and spring.

The best edible oil: corn oil, rice bran oil, sesame oil, etc. Especially, it is better to mix vegetable oil and animal oil in the ratio of1:0.5.

Best tea: green tea; Green tea helps to prevent radiation.

2008 healthy food list

Meat list: goose, duck and chicken

Six years ago, the World Health Organization's meat health list included six kinds of meat, including chicken, beef and kangaroo meat. This year, there are only three kinds of meat on the list: goose, duck and chicken.

The chemical structure of goose and duck meat is very close to olive oil, which is beneficial to heart health. Chicken is recognized as one of the best sources in protein with moderate unsaturated fatty acids.

Fruit list: papaya, orange, orange, strawberry, kiwi, mango, apple, apricot persimmon, watermelon.

Papaya replaced apples for the first time and was elected as the first healthy fruit, thanks to the discovery of papain. Papain can help the human body decompose meat, protein. Gastroenterology experts suggest eating a small amount of papaya after meals to help the intestines digest hard-to-absorb meat, which is also effective in preventing gastric ulcer, gastroenteritis and indigestion. In addition, papain can help decompose and remove cells on the stratum corneum of the skin, so it is increasingly used in skin care products.

Oranges and younger siblings are ranked second and third respectively. Western nutritionists believe that oranges and oranges contain far more vitamins than papaya, but eastern nutrition experts have some opinions on their selection, because Chinese medicine believes that excessive consumption of these two fruits will destroy the balance of yin and yang, resulting in imbalance between qi and blood, leading to "excessive fire".

Strawberries with sweet meat and delicious juice and anti-cancer ranked fourth. The latest research found that strawberries also have the effects of consolidating gums, refreshing breath and moistening throat. Apple fell from the top of last year to the seventh place. Nutritionists explained that this is because of the changes in apple varieties and cultivation methods, which led to the soaring sugar content and the decline in vitamin content. In addition, kiwi fruit, mango, apricot, persimmon and watermelon are also on the list.

List of vegetables: sweet potato, corn, asparagus, cauliflower, eggplant, beet, shepherd's purse, kohlrabi, potato, Flammulina velutipes, potherb mustard and Chinese cabbage.

Sweet potato has been hovering on the edge of the list for two years, and finally ranked first this year. Experts explained that this is because in recent years, the chemical components in sweet potatoes have decreased and the fiber content has greatly increased. In particular, sweet potatoes are rich in lysine, which can quickly increase satiety, and the Institute of Nutrition of Stanford University in the United States also pointed out that sweet potatoes contain a substance similar to estrogen, which helps to protect the skin and delay aging.

In addition to sweet potatoes, the World Health Organization also listed corn, asparagus, cauliflower, eggplant, beet, shepherd's purse, kohlrabi, potato, Flammulina velutipes, potherb mustard, Chinese cabbage and other1/kloc-0 vegetables on the health list. Most of the healthy vegetables on the list are from East Asia.

Experts from the World Health Organization pointed out that potatoes, which had been far ahead in previous years, ranked lower this year because potatoes had "premature aging". Agronomists believe that this is caused by excessive use of pesticides and are working together to study countermeasures.

Snacks list: brain-nourishing dried fruit, pig liver

The World Health Organization's "healthy snack list" includes many brain-nourishing dried fruits, such as walnuts, peanuts, pistachios, cashews, pine nuts, almonds and soybeans.

The most surprising thing is that the last person on the snack list impressively wrote-pig liver. Americans who avoid eating viscera have always regarded eating animals' livers and kidneys as one of the dietary vices of orientals, but new dietary research forces them to pay attention to the rich nutrients in pig livers. Pig liver contains not only a lot of protein, but also rich minerals, such as calcium, phosphorus, iron and vitamins A, B 1, B2, etc. Chinese medicine believes that pig liver has obvious eyesight improving effect. But experts from the World Health Organization haven't found a suitable place for pig liver, so they have to mix it with those snacks.

Edible oil list: olive oil, corn oil and rice bran oil.

The edible oil list is similar to last year. Olive oil, corn oil and rice bran oil all contain a lot of unsaturated fatty acids, which can help remove cholesterol from human blood vessel walls and prevent hyperlipidemia, arteriosclerosis and coronary heart disease.

Introduce and edit healthy food and thirteen fresh vegetables in this paragraph.

There are 13 kinds of "the best vegetables" on the list, all of which we usually eat.

Sweet potato is the most unforgettable. Maybe you don't eat it every day, but it is rich in fiber, potassium, iron and vitamin B6, which can not only prevent aging and arteriosclerosis, but also be an anti-cancer expert, so it is chosen as the first vegetable.

Professor Zhang Jiazhi from Beijing Food Research Institute said that the daily diet pays attention to acid-base collocation, and the PH value of healthy people should reach about 7.3, while the meat we eat on weekdays is almost acidic, so we should eat it with alkaline food. Cabbage, celery and carrots in vegetables are all alkaline foods, so you can eat more.

Besides the vegetables mentioned above, you should also remember to eat more asparagus, cauliflower, eggplant, beet, shepherd's purse, kohlrabi, Flammulina velutipes, sherry red and Chinese cabbage.

Nine kinds of fruits are sweet and delicious.

When it comes to nutrition, fruits will be mentioned, but there are different opinions about the nutritional value of fruits. People really don't know what fruit to eat, but the nine authoritative fruits on the list are not credible.

The number one fruit is papaya. Although oranges and oranges rich in vitamin C are also selected, the content of vitamin C in papaya is far more than that in oranges, and papaya also helps to digest meat that is difficult to absorb in the human body and can prevent gastric ulcer.

Strawberries with sweet and juicy flesh are not only full of juice, but also beneficial to human health. Especially girls who love beauty should eat more, because strawberries can make your skin rosy and relieve diarrhea. Interestingly, strawberries can also strengthen gums, refresh breath and moisten throat. Moreover, the leaves and roots of strawberries can also be used to make tea, which is really "full".

Besides, kiwi fruit, mango, apricot, persimmon and watermelon are the best foods.

Meat dishes can be famous.

Although meat dishes are rich in fat, they are indispensable in daily diet. Therefore, eating some famous meat dishes can also give the body a balanced nutrition.

The best meat on the list is goose, duck and chicken. Professor Zhang Jiazhi said that the chemical structure of geese and ducks is very close to olive oil, which is good for the heart, especially for the elderly. Chicken is recognized as the "best source of protein", and the elderly and children should supplement it in time.

Remember to drink fresh soup after eating meat. The best quality Tang Fei chicken soup, especially hen soup, can also prevent and treat colds and bronchitis, especially in winter and spring.

Bu nao Qiao chi snacks

Nowadays, many people overuse their brains. What to eat to replenish the brain is the most concerned issue for these people. No, this list has rated the best brain-protecting foods, many of which can be eaten as snacks. Come and have a try.

Spinach, leek, pumpkin, onion, cauliflower, pepper, pea, tomato, carrot, cabbage, garlic sprout, celery and other vegetables all have brain-strengthening effects. In addition, shelled snacks such as walnuts, peanuts, pistachios, cashews, pine nuts, almonds and soybeans are also good for the brain.

About junk food: junk food in this paragraph refers to food that only provides some calories without other nutrients, or food that exceeds human needs and becomes redundant ingredients. The three junk foods "wanted" by the World Health Organization are fried food, pickled food and processed meat food. Although these three foods will appear at almost every dinner, excessive intake will increase the burden on the body. The best choice of healthy food

Such as diabetes, hypertension, hyperlipidemia, arteriosclerosis, stomach disease, fatty liver, osteoporosis and various cancers are all related to diet. So how to choose a scientific diet in daily life to stay away from diseases and embrace health? Experts believe that the following ten choices are the best choice for your healthy diet:

1. Clinical research shows that calcium deficiency can lead to atherosclerosis, hypertension, osteoporosis, colon cancer and Alzheimer's disease. Milk is rich in calcium. Drinking a glass of milk every day after breakfast or before going to bed 1 hour is good for calcium supplementation.

2. The daily intake of staple foods (rice and pasta) of normal adults should generally be around 300-400g. And some people only eat a few staple foods or even don't eat staple foods every day for weight loss or other purposes, which is wrong. If people's intake of staple food is insufficient for a long time, it will reduce the heat energy provided by carbohydrates, resulting in that the human body can only provide heat energy by decomposing protein, thus causing children to stop growing and developing, and causing adults to be listless.

3. Soybean is a high protein food. Eating soy products regularly can not only supplement the protein needed by human body, but also prevent overnutrition, unlike eating meat, which will increase cholesterol.

Fresh vegetables are not only rich in vitamins and minerals, but also rich in plant fiber. Eating about 500 grams of fresh vegetables every day can not only prevent constipation, but also reduce the stimulation of harmful substances in feces to the intestinal wall and prevent intestinal cancer.

Chicken and pork contain a lot of animal protein, which is an essential nutrient for human body. But the fly in the ointment is that pork contains a lot of saturated fatty acids, which is easy to cause arteriosclerosis of human blood vessels. Therefore, nutritionists are in favor of eating more poultry such as chickens and ducks and less pigs, cattle and mutton.

6. The fish oil of marine fish is rich in unsaturated fatty acids, which can reduce blood fat. When the polyene fatty acids contained in fish oil combine with cholesterol in blood, it can reduce blood viscosity and effectively eliminate fat deposition in blood vessels, which is the "scavenger" of blood vessels.

7. Mushrooms, Hericium erinaceus, Auricularia auricula and other fungi are high-protein and low-fat foods, and their protein content is higher than that of ordinary vegetables, and they also contain a lot of essential amino acids and trace elements. Long-term consumption of mushroom food can play a good health care role.

8. Fruits are rich in nutrients, and the main components are sugars, most of which are fructose and glucose that can be directly absorbed by the human body. In addition, most fruits contain essential nutrients such as fruit acid, tannic acid, vitamins, pectin, minerals, protein and fat. These nutrients can prevent and treat dry skin, acne and senile plaque, make people ruddy and tender, and play a role in beauty and anti-aging.

9. An egg weighing about 1 contains about 280 mg of cholesterol, which just meets the physiological needs of an adult in one day. Lecithin in egg yolk can reduce blood viscosity and avoid cholesterol deposition.

10. It is impossible for people not to eat salt, but a high-salt diet is more harmful to human health. High-salt diet will cause the loss of calcium in human body; High-salt diet is also one of the main causes of gastric ulcer and gastric cancer; In addition, the main component of salt is sodium chloride, and excessive absorption of sodium by human body will obviously raise blood pressure. Therefore, the monthly salt intake of a family of three should be controlled at about 500 grams.