Usually, people really want to eat healthier, but they don't know what to eat.
The dietitian shared 10 kinds of healthy foods that he usually eats, including staple foods, vegetables and fruits, meat, eggs, milk and beans, let's take a look at what's there!
1. Oats
It is rich in β-glucan, which absorbs water and expands, which can increase satiety, which is good for weight control, and also helps to reduce total cholesterol and "bad cholesterol" in the blood.
2. Soy milk
Soybeans are not only supplemented with high-quality protein, but also soy isoflavones, which can regulate estrogen in both directions, and plant sterols, which inhibit cholesterol absorption.
The Dietary Guidelines for Chinese Residents recommend eating 15~25 grams of soybeans every day, and if you don't make tofu, you can also make soy milk.
3. Spinach
Among the green leafy vegetables, my spinach eats the most, its lutein and zeaxanthin content is one of the best in vegetables, lutein is the most abundant pigment in the macula of the eye, its β-carotene is also more in vegetables, and β-carotene can be converted into vitamin A, which is helpful for eye health. It is also rich in vitamin K for calcium deposition, vitamin C for iron absorption and collagen synthesis, and α-tocopherol for antioxidants.
4. Little cherry tomatoes
I always have cherry tomatoes in my refrigerator, which tastes sweet and sour compared to vegetables, and it has a lower energy and sugar content than fruits. It is also rich in vitamin C at 33mg/100g and also rich in lycopene.
5. Berries
I love strawberries, kiwifruit, and blueberries so much that I eat strawberries almost every day in the spring, and kiwi and blueberries in the autumn and winter.
Strawberries and kiwifruit are rich in vitamin C, and blueberries are rich in anthocyanins.
6. Walnuts
The intake of α-linolenic acid, which cannot be synthesized by the human body, may not be enough, so I put walnuts rich in α-linolenic acid when making soy milk. The walnuts are shelled walnuts, which are peeled and peeled, and the film inside will not be removed.
7. Pork hind leg meat
Pork hind leg meat is the most red meat I eat in my family, compared with most parts of the meat, it has a low content of saturated fatty acids, and the fat and lean meat are also very distinct, it is convenient to remove the fat on the surface when cooking, although it is recommended to eat less red meat, but lean pork is very iron and vitamin B1.
8. Eggs
Eating 1 egg per person every morning has become a regular eating pattern. The egg white is the most perfect of all foods, and the absorption and utilization rate is particularly high.
9. Milk
In addition to eggs, milk is also a must-drink. It is a recommended drink for daily calcium supplementation, and the "Dietary Guidelines for Chinese Residents" recommends drinking enough 300~500ml per day.
You can also choose between sugar-free yoghurt and low-salt cheese, with 100 grams of fresh milk equivalent to 100 grams of yogurt or 10 grams of cheese, and 300 grams of pure milk equivalent to 300 grams of yogurt or 30 grams of cheese.
10. Norwegian mackerel
Norwegian mackerel is also called Atlantic mackerel. The "Dietary Guidelines for Chinese Residents" recommends that aquatic products eat enough 40~75 grams per day, and mackerel is a good choice.
Mackerel contains 27% more DHA than salmon, but the price is only half that of salmon, which is particularly cost-effective.
(Source: Popular Science of People's Daily Online)
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