It is known as the best vegetable protein, it is rich in isoflavones and human natural secretion of estrogen efficacy is similar, and contains a lot of soluble fiber, omega 3 fatty acids and other nutrients, can help prevent breast cancer, cardiovascular and cerebrovascular diseases Osteoporosis and so on. You should eat at least 15 grams (about 42 capsules) per day, which can be divided into two meals or snacks.
It is a "money" to lower cholesterol and blood sugar. Studies have shown that people who have cholesterol levels above 220 mg/dL can reduce total cholesterol by 8% to 23% a day by drinking a bowl or so of oatmeal. Oats are rich in fiber and protein, as well as trace elements such as magnesium, potassium and copper. It helps prevent heart disease and cancer. Daily with millet, corn and other food, it is best to ensure enough to eat 67 kinds of whole grains.
nut
Walnuts and other nuts contain omega 3 fatty acids. The study found that people who eat nuts often have a reduced risk of developing diseases such as diabetes and cancer. Nuts also contain a lot of vitamin E, which is good for brain health. Nuts are high in calories and should not be eaten. It is recommended to eat 5 times a week, 25 to 30 grams each time, about 4 walnuts or 15 peanuts.
Starch beans
Beans can be divided into starch beans and soybeans. Starch beans are also called beans, including red beans, mung beans, and lentils. They are low in fat, but B vitamins and dietary fiber are extremely rich. Eating them often helps lower cholesterol and stabilize blood sugar. It is recommended to eat starch beans at least 4 times a week and eat about half a tennis ball each time.
It is a super antioxidant, and its anthocyanins can prevent cardiovascular diseases, diabetes, cognitive disorders, etc. Pectin can relieve diarrhea and constipation, and tannins can reduce the inflammation of the digestive system. The amount of edible blueberries per day is about 1 to 2 tennis balls, and eating red grapes, strawberries, cherries, etc. has similar benefits.
It is a cruciferous plant and one of the most known nutrient density foods with a large amount of iron. Studies have shown that the greater the intake of broccoli, the lower the risk of colon cancer. It can also improve immunity and prevent cataracts. It is recommended that you eat 0.5 to 1 tennis-size broccoli per day, or use cabbage, kale, etc. instead. Because it contains substances that cause goiter, it should not be eaten too much.
It can provide the body with living bacteria, protein, B vitamins and other substances, can inhibit the body's harmful bacteria, lower cholesterol, not only beneficial to digestive tract health, but also to prevent colon cancer. It is best to drink 2 cups of yoghurt every day. It is best to choose fresh, low-fat or non-fat yogurt at the time of purchase.
Tangerine
Oranges, oranges, oranges, and grapefruit are all citrus fruits. They are rich in vitamin C, flavonoids, pectin, and folic acid. The study found that citrus foods are good for heart health and can prevent stroke, diabetes and so on. It is recommended to eat 1 serving (about the size of a medium-sized fruit, such as oranges, apples) a day, which is more healthy than drinking juice.
It contains a lot of carotenoids, potassium, magnesium and other fiber content is extremely high. It can reduce the risk of lung cancer, skin cancer and other cancers. It is recommended to eat a pumpkin every 2 to 3 days, 1.5 tennis balls at a time, or carrots, sweet potatoes, etc. instead.
It is known as the best vegetable protein, it is rich in isoflavones and human natural secretion of estrogen efficacy is similar, and contains a lot of soluble fiber, omega 3 fatty acids and other nutrients, can help prevent breast cancer, cardiovascular and cerebrovascular diseases Osteoporosis and so on. You should eat at least 15 grams (about 42 capsules) per day, which can be divided into two meals or snacks.
It is a "money" to lower cholesterol and blood sugar. Studies have shown that people who have cholesterol levels above 220 mg/dL can reduce total cholesterol by 8% to 23% a day by drinking a bowl or so of oatmeal. Oats are rich in fiber and protein, as well as trace elements such as magnesium, potassium and copper. It helps prevent heart disease and cancer. Daily with millet, corn and other food, it is best to ensure enough to eat 67 kinds of whole grains.
nut
Walnuts and other nuts contain omega 3 fatty acids. The study found that people who eat nuts often have a reduced risk of developing diseases such as diabetes and cancer. Nuts also contain a lot of vitamin E, which is good for brain health. Nuts are high in calories and should not be eaten. It is recommended to eat 5 times a week, 25 to 30 grams each time, about 4 walnuts or 15 peanuts.
Starch beans
Beans can be divided into starch beans and soybeans. Starch beans are also called beans, including red beans, mung beans, and lentils. They are low in fat, but B vitamins and dietary fiber are extremely rich. Eating them often helps lower cholesterol and stabilize blood sugar. It is recommended to eat starch beans at least 4 times a week and eat about half a tennis ball each time.
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