1 1 The benefits of eating green leafy vegetables regularly.

1 1 The benefits of eating green leafy vegetables regularly.

The advantage of eating green leafy vegetables often is 1 1. We eat a lot of various foods every day, and the average vitamin content of green leafy vegetables ranks first among all kinds of vegetables. Eating more green leafy vegetables has many benefits. Here are the benefits of 1 1 eating green leafy vegetables frequently!

The advantage of eating green leafy vegetables regularly is 1 1, and it is rich in vitamin C.

People usually think that the content of vitamin C in fruits is high, but in fact, the content of vitamin C in green leafy vegetables is higher than that in ordinary fruits.

2, rich in beta-carotene

Carotene can eliminate free radicals, delay aging and prevent chronic diseases. It can also be converted into vitamin A, which plays an important role in vision, mucosa, growth and development, and immunity.

3, rich in folic acid

Folic acid not only plays an important role in the development of fetal nervous system and hematopoietic system, but also plays an important role in the prevention and treatment of "hyperhomocysteinemia", thus preventing atherosclerosis.

4, rich in vitamin B2

Vitamin B2 is one of the most easily deficient vitamins in China, which plays an important role in the health of skin, mucosa and eyes.

5, containing more vitamin E.

Although green leafy vegetables contain less vitamin E than oils, nuts and other foods in terms of relative content, green leafy vegetables are suitable for eating in large quantities and can still get more vitamin E.

6, rich in vitamin K.

Vitamin K is not only related to blood coagulation function, but also important for bone health.

7. Rich in potassium

Green leafy vegetables are an important source of dietary potassium. Potassium can resist the hypotensive effect of sodium (salt) and is beneficial to the prevention and treatment of hypertension.

8, containing more calcium

Although the relative content of calcium in green leafy vegetables is less than that in dairy products and bean products, it is still one of the important sources of calcium.

9, rich in magnesium

Chlorophyll of green leafy vegetables is rich in magnesium. Adequate intake of magnesium is very important for promoting bone health, preventing cardiovascular diseases and preventing kidney calculi.

10, rich in dietary fiber.

Dietary fiber can maintain intestinal health, relieve constipation and detoxify; Prevention of obesity, hyperlipidemia and diabetes; Maintain the health of intestinal flora.

1 1, anti-cancer and disease prevention

In addition to the above nutrients, green leafy vegetables are also rich in antioxidant substances such as chlorophyll, carotenoids and polyphenols.

The combination of these beneficial ingredients constitutes the theoretical basis of anti-cancer and disease prevention of green leafy vegetables. Existing research shows that green leafy vegetables can prevent cancer;

Prevent cardiovascular and cerebrovascular diseases (such as hypertension, coronary heart disease and stroke). ); Prevention of osteoporosis; Prevent retinal degeneration and cataracts; Delaying aging; Promote intestinal health; Promote skin health and so on.

1 1 The benefits of eating green leafy vegetables often. The two secret functions of eating green leafy vegetables often.

1. Green leafy vegetables can reduce your risk of heart disease.

Whether you have a family history of heart disease or just want to reduce the risk of the number one killer in the United States, green leafy vegetables are a good way to reduce the risk of heart disease.

A 23-year study published in the European Journal of Epidemiology shows that eating only one cup of green leafy vegetables rich in nitrate every day can significantly reduce the risk of heart disease in 50 thousand people. Please have a look at more ways to protect your heart.

2. Green leafy vegetables can lower your blood pressure.

About 45% of Americans have high blood pressure. This will increase your risk of heart disease and stroke, but increasing the intake of green leafy vegetables will help.

The researchers in the European Journal of Epidemiology also found that the systolic blood pressure of subjects who ate green leafy vegetables with the highest nitrate content was also significantly lower than that of subjects who ate less of these vegetables.

Green leafy vegetables can lower your cholesterol.

If your cholesterol is higher than you want, it may help to focus on green leafy vegetables.

According to a research on biomedicine and environmental science published in 2008, drinking150ml cabbage juice can significantly reduce the low-density lipoprotein cholesterol level of 32 men with high cholesterol for 12 weeks.

Green leafy vegetables may slow down the decline of your cognitive ability.

Want to keep your mind sharp as you get older? From now on, try to make green leafy vegetables occupy a larger proportion in your diet.

According to a study published on 20 18, among the 960 participants who studied for an average of 4.7 years, the cognitive decline rate of those who ate one serving of green leafy vegetables every day was even lower. For more ways to enhance brain power, please refer to nutritionists. The best supplement is your brain. .

Green leafy vegetables can reduce the risk of lung cancer.

About 235,760 new cases of lung cancer. 13 1880 people will die of this disease in the United States this year.

However, studies show that a diet rich in green leafy vegetables may have a protective effect on this devastating disease.

A research report "Nutrition and Cancer" published on 20 14 found that from 2004 to 2008, there were 496 patients without lung cancer in two hospitals in Spain, and people who often eat green leafy vegetables are unlikely to get this disease.

Weight loss method of green leafy vegetables

As we all know, in daily life, everyone can't live without the nutrition brought by green leafy vegetables, so many green leafy vegetables are increasingly welcomed by people for their other unique nutritional and health care values;

Practice has proved that green leafy vegetables can prevent diabetes, coronary heart disease, hypertension and various cancers, prevent fetal birth malformation, maintain normal vision and prevent osteoporosis.

Therefore, the Dietary Guide for China Residents clearly states that one catty of vegetables contains at least half of green leafy vegetables every day, which shows that green leafy vegetables play an important role in our daily diet. In fact, the benefits of green leafy vegetables go far beyond these.

Eating more green leafy vegetables has a wonderful relationship with losing weight.

1, green leafy vegetables can provide super satiety.

When it comes to losing weight, you must control your delicious mouth, but no one wants to be hungry all the time. You can choose to eat more low-calorie green leafy vegetables, because green leafy vegetables contain a lot of dietary fiber, which can delay people's hunger.

Moreover, rich dietary fiber can clean up intestinal garbage and prevent constipation. Clean and refreshing intestines are really important to lose weight, especially to reduce the lower abdomen.

2. Green leafy vegetables can make blood sugar release smoothly after meals.

If a meal contains enough green leafy vegetables, the postprandial blood sugar will not fluctuate too much, which will reduce the secretion of insulin, which is a hormone that promotes fat synthesis and inhibits fat decomposition.

Therefore, eating more green leafy vegetables can reduce the chance of fat synthesis. Therefore, nutritionists usually suggest that when eating seasonal foods such as moon cakes and glutinous rice balls, they should be accompanied by green leafy vegetables. This is also the reason.

3. Eating more green leafy vegetables can improve sports ability.

Losing weight is more than just keeping your mouth shut. If you want to have a perfect figure, you have to spread your legs. However, eating green leafy vegetables often can also make you "open your legs".

Because nitrate in green leafy vegetables will be converted into nitric oxide in the body, which can dilate blood vessels, improve blood circulation and increase oxygen content in the body during exercise, thus improving exercise ability. So it makes sense that Popeye loves spinach in the cartoons we watched when we were young.

Eating more green leafy vegetables can relieve muscle soreness after exercise.

The main causes of muscle soreness after exercise are lactic acid accumulation and muscle microfiber strain, while a large number of alkaline elements in green leafy vegetables, such as potassium, calcium, magnesium and iron, can effectively neutralize lactic acid, a large number of vitamin C can help collagen synthesis and muscle repair, and a large number of vitamin B2 and folic acid can help energy metabolism.

In addition, calcium and magnesium are also essential elements to maintain normal activities of nervous system and muscles.

How to lose weight healthily

1, reduce calorie intake

Nutritionists believe that no matter what you control-protein, carbohydrates or fat, what you ultimately reduce is your calorie intake. If a person consumes less than 800 calories a day, he can lose 10 pounds in six weeks. If you eat 500 calories less, you will lose weight 10 kg in two and a half months.

But don't lose weight too fast, or it's dangerous. It should be noted that if the calories supplied to the body are too small, each person should consume at least 1200 kcal per day; You lost your muscles. Muscle is the key for human body to consume calories and promote metabolism.

2. Control staple food and limit sweets.

If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams.

Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.

3. Eat less 1 meat and lose weight for 2 months 10 kg.

Experts point out that every 1 g of fat equals 9 kilocalories. Compared with fat, carbohydrates and protein contain much lower calories per gram, about 4 kilocalories.

Therefore, you don't have to eat less to lose weight. Fresh vegetables, fruits and grains can replace high-fat foods (such as cream) you eat every day. Experts believe that if you only eat 20-40 grams of fat every day, you will lose weight 10 kg in two months.

However, not everyone can lose weight by eating less fat. If you eat too much carbohydrate, you will get fat.

Step 4 cut down on food intake

If you want to lose weight now, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a lot, you should pay attention to reducing the portion every time.

Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less calories of 1200 kcal, and you can lose weight obviously in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake.

5, daily 1 meal, liquid food for 5 weeks, minus 10 kg.

It is very convenient to cook liquid food at ordinary times. If you only eat liquid food or drink once a day, you can lose weight 10 kg in 8 months. Liquid food should be diversified to avoid nutrient deficiency. Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 kg in five weeks.

However, it is necessary to ensure that the selected liquid food can provide the nutrition and protein needed by the body and ensure three meals a day.

6. Be able to persevere and not give up easily.

If you want to lose 20 pounds, the first thing to do is to have confidence in losing weight.

In addition, we should constantly give ourselves psychological hints: obesity is too harmful, and losing weight helps to keep healthy. Statistics show that people who regard weight loss as an important project have much better weight loss effect than those who regard weight loss as an episode in their lives.

Therefore, the more confident you are about losing weight, the more remarkable your weight loss results will be.