Please summarize which foods are more comprehensive in terms of nutrient content

The human body needs seven nutrients for growth and development***, which are essential nutrients that need to be supplemented from the diet every day.

1: Protein. Fish, meat, beans, eggs and milk are relatively rich in protein-containing foods.

2: Carbohydrates. Also called sugars, rice, white flour, millet, corn and sweet potatoes are all sugars.

3: Fats. Carbohydrates are able to be converted into fat when the body does not consume them all. Also meat is the best supplement for fat.

4: Vitamins. As the name suggests, the elements that sustain the body's life. All foods contain a variety of vitamins. Some of the vitamins are Vitamin A, Vitamin B family, Vitamin C, Vitamin D, Vitamin K, Vitamin E etc.

5: Minerals. This is what everyone has know. Calcium. Magnesium. Zinc. Copper. Manganese. Iron. Chromium. And so on.

6: Cellulose. There are two kinds 1 water-soluble cellulose, 2 lignocellulose. Water-soluble cellulose plays an important use in cleaning up magazines in the blood vessels; lignocellulose plays an important role in cleaning up the colon.

7: water. Water is the source of life. Plain water is appropriate, grasp the principle of small amount of time.

1, tomatoes

Reason for the list:

The table of delicious, charming appearance, tender color, many people like to eat, in fact, tomatoes are not only delicious, but also has a certain "medicinal effect". Tomatoes contain vitamin C, can prevent colds, and a large number of lycopene, is a tomato red natural pigment, antioxidant damage and soften the role of blood vessels.

tips: persimmon and tomato eggdrop soup you like to eat? These two ways to eat a lifetime of cooked, that raw eat cooked which is more nutritious? Tomatoes if you get cooked to eat, can increase the release of lycopene. If you want to supplement vitamin C, raw is a good choice. If you want to improve your stomach and digestion, you can eat both raw and cooked tomatoes to maximize the effect of each. And scrambled eggs with tomatoes are a perfect match of nutrition, high cholesterol and cholesterol-lowering, plant protein and animal protein. But unripe green tomatoes have toxins, so be careful.

Chinese health wisdom:

Tomatoes are a very common food, our country in recent years slowly toward aging, tomatoes have anti-aging and lower cholesterol and other elements to assist in the prevention of diseases of the elderly, suitable for frequent eating, China is the world's hepatitis often big country, tomatoes have a certain role in liver protection.

2, potato

Reason for the list:

Potato is a multi-purpose, carbohydrate-rich food, by the world's attention and favor, and the production and consumption of a variety of methods. The protein content of potatoes is the same as that of grains, making them a food that can be used both for cooking and comparable to grains. Potato is flat and sweet in nature, and has the effect of harmonizing the stomach and regulating the middle in Chinese medicine. It is also rich in vitamin C , eaten with the skin rich in potassium, fresh potatoes contain about 80% water and 20% of the dry matter, calories about 100 calories, and does not contain fat.

The Year of the Potato was officially launched at United Nations Headquarters on October 18, 2007, and is celebrated around the world through scientific conferences, festivals, cooking competitions, art exhibitions and more. Make working with potatoes a passionate way of life!

tips: The potato plant has natural defenses against fungi and pests, and its leaves, stems and sprouts contain strong toxins, so sprouted potatoes are not edible to avoid poisoning.

Chinese health wisdom:

Potatoes, like rice, have become a common staple on the Chinese table. Because of the greenhouse effect and shrinking arable land, it will be increasingly difficult for China to meet the food needs of its population. While rice is grown under harsh conditions, potatoes have no such problems, and China's nearly 6 million hectares of potato-growing land can feed 1.4 billion people.

3, tea

Reason for the list:

Tea has always been regarded as a life-prolonging products, known as "the emperor of the Oriental beverage", the proverbial "open the door to the seven things" (wood, rice, oil, salt, soy sauce, vinegar, tea) Tea is included in the tea, which shows the importance of tea in a day. Tea is a low calorie food, generally the better the quality of tea, the higher the calorie. In terms of type, green tea contains the highest calorie content. The water-soluble vitamins contained in tea can all be dissolved in hot water, so drinking tea can supplement the body's need for a variety of vitamins. In addition, tea is refreshing because it contains caffeine, which has the effect of excitation of the central nervous system.

tips: tea with boiling water, which fat-soluble nutrients, difficult to be absorbed and utilized. Therefore, today advocate appropriate "eat tea" to make up for this defect, that is, tea made of ultra-fine powder, added in a variety of foods, such as tea tofu, tea noodles, tea ice cream. Eat these tea food, you can get the fat-soluble vitamins contained in tea, better play the nutritional value of tea.

In addition, there are many tea drinks on the market, the country's new standard is the content of tea polyphenols up to standard in order to be regarded as tea drinks, rather than tea-flavored beverages, you have to be careful to choose.

Chinese health wisdom:

The trend of drinking tea has a long history in China. Drinking tea has become a habit. All over China there are different forms of teahouses, teahouses, etc., drinking tea has the habit of drinking tea, which is different from place to place, Beijing people love to drink flower tea, Shanghai people prefer green tea. In some places, when drinking tea, they also like to put some spices into the tea. Thousands of years of tea culture, today's young people should carry forward and inheritance.

4, beef

Reason for the list:

Relative to pork and lamb, beef is the most recommended red meat. Lamb is too stinky, pork fat content is too high, while beef has less saturated fatty acid content, higher protein content, but also rich in vitamin A, can enhance resistance, bright eyes, antioxidant, for men to play the role of enhancing muscle power.

tips: Beef is not recommended to be consumed in excess, once a week. Cooking methods recommended the best use of stewing, steaming, boiling, braising, boiling, and avoid the use of baking, brining, smoking, pickling, the latter, although the texture is more flavorful, but because of the bad control of the spices added invariably increase the incidence of hypertension and other cardiovascular diseases.

Chinese health wisdom:

Chinese people eat beef started later than Japan and South Korea, in more than a decade before the start of beef cattle, to today's beef meat quality has greatly improved, and more and more varieties. There are now more children than adults eating steak, and the amount of food is staggering. So a new generation of Chinese has begun choosing to supplement with new nutrients, racing against the clock to fall behind.

5, milk

Reason for the list:

Milk helps us replenish different kinds of nutrients we consume on a daily basis, such as minerals, proteins, fats, carbohydrates and vitamins. As a complete and holistic food, it is recommended that every nation should consume a certain amount of milk on a regular basis to avoid nutritional deficits in our body. As a natural food, milk is sterilized and ready for human consumption without any processing. It can be almost completely digested and absorbed after drinking it without producing excess waste excreta.

tips: Depending on how much fat is removed, milk can be categorized as whole milk, semi-skimmed milk or skimmed milk. People who are obese or have cholesterol problems should not drink whole milk. In addition, drinking flavored milk is not all bad. Although flavored milk contains sugar, which reduces the nutrient intake of fresh milk, it is better than carbonated drinks. If some people's physiques dictate that their stomachs can't tolerate cow's milk, they can consider replacing their intake with other dairy products.

Chinese health wisdom:

Chinese people in the consumption of milk in the history and tradition of the West is far from the milk contains lactose, need the body's lactase enzyme to break down the absorption of lactase, more than 80 percent of us Chinese lack of lactase. China has plenty of light and even more calcium-rich soybeans and dark green leafy vegetables, so there was no pressure on our ancestors to get calcium by drinking milk. But now you need to make up for it and fill your body with nutrients.

6, mushrooms

Reason for the list:

Includes a variety of ears and mushrooms: such as fungus, silver ear, mushrooms, and bamboo fungus. Mushrooms have a high protein, more dietary fiber amino acids, vitamins, multi-minerals, but at the same time no cholesterol, low-fat and low-sugar magical edible effect. The iron in fungus plays an excellent supplemental role for vegetarians, has an excellent hair growth effect, and also brightens the skin tone and makes it less prone to acne. In addition mushrooms have considerable immune-enhancing, anti-tumor, anti-viral, anti-radiation, cardiovascular disease prevention, liver and stomach health effects. Vegetarianism monk why vegetarian can still keep the body strong, the answer is all in the "fasting rice" in the vegetarian rice without mushrooms can not be called fasting, mushrooms and tofu can best protect the body function of vegetarians.

tips: there are hundreds of species of wild mushrooms, but few edible, in addition to natural causes, pollution of the growing environment can also cause poisoning of eaters. Timely identification of toxic wild mushrooms is imperative, generally bright colors, more red spots, the smell of more pungent and bitter taste of wild mushrooms should be cautious and cautious, stay away, edible mushrooms have a fragrance and no odor, edible mushrooms do not drink alcohol, easy to chemical reactions, feel uncomfortable to immediately seek medical attention do not miss the condition.

Chinese health wisdom:

Ancient books are often read in the "mountain treasures", referring to the nutritional value of super-high fungus. Mushrooms are rich in nutrients and can enhance human immunity. Chinese people are accustomed to the mushrooms to do dishes or soup, some common mushrooms can also be freely with meat, stewed chicken. For the current influenza, mushrooms are a good preventive product suitable for Chinese people's physique.

7, ginger

Reason for the list:

Ginger is an important condiment, can also be eaten alone as a vegetable, but also an important Chinese medicine. It can infuse its own pungent flavor and special aroma into dishes to make them tasty and delicious. The curcumin in ginger has a particularly strong ability to deal with oxygen free radicals when it enters the body, and to a certain extent has an anti-aging effect. Ginger also has the role of promoting blood flow, dispel cold, cold, cold may wish to boil some ginger soup, can play a good preventive, therapeutic role.

tips: ginger has tender ginger and ginger points, tender ginger more in August digging, generally more water, less fiber, pungent taste thin, can be made alone food consumption. The old ginger is dug in November, less water, spicy flavor, mainly used for seasoning. Do not eat rotten ginger, frozen ginger. In addition, eat ginger once should not be too much, so as not to absorb a lot of ginger chili, raw dry mouth and other "fire" symptoms.

Chinese health wisdom:

Ginger has the role of detoxification and sterilization, China has a long coastline, living in the seaside people almost every day to eat seafood, as we usually at the table, eat puffed eggs or fish and crab, usually put some ginger, ginger juice. According to the theory of Chinese medicine, ginger is warm in nature and has the effect of detoxification.

8, vinegar

Reason for listing:

Vinegar, not only edible condiments, but also appetizing, food, disinfection and nutritional health effects. The enzymes in vinegar can inhibit and reduce the formation of peroxides free radicals in the aging process of the human body, and play an anti-aging effect. In the stew meat, bones, skin type of food, it is best to add a little more vinegar, can promote which a large number of proteins are fully decomposed, so that high-quality proteins are absorbed by the body more fully.

The ph value of vinegar is 1, 5 ~ 2, 0, very close to the ph value of human gastric acid 1, 3 ~ 1, 8, have the function of regulating the stomach and intestines. Brewing vinegar contains a variety of organic acids, proteins, amino acids and so on. The sour flavor of vinegar can accelerate the secretion of saliva, accelerate digestion, acetic acid and citric acid can penetrate the food, has a strong sterilization ability. Acetic acid facilitates the conversion of energy, softens blood vessels and lowers blood cholesterol. Organic acid is beneficial to maintain the balance and stability of the pH of the human body environment. Often eat a small amount of vinegar and the use of vinegar as a flavor made of dishes, to prevent human arteriosclerosis is also beneficial.

Tips: Vinegar drinks and home cooking vinegar are two completely different concepts. Some people say that vinegar drinks can be fruit in a variety of vitamins, inorganic salts and other trace elements more complete retention. However, the scientific basis for using it to cure diseases is insufficient, and people with excessive gastric acid secretion and gastric ulcers should be cautious about drinking vinegar beverages.

Chinese health wisdom:

Eating vinegar has been the traditional way of Chinese people's health since ancient times. In our country, the habit of eating vinegar is different in every place. Vinegar is produced in all parts of our country in many varieties and styles, which is not only consumed in large quantities, but also combined with the health theory of medicine, acetic acid has the effect of softening blood vessels, and vinegar is also the most common seasoning in many traditional cuisines.

9, soybeans

Reason for the list:

Soybeans are mainly composed of protein, especially vegetarian protein sources. They contain essential amino acids, which play a role in muscle repair and regeneration, and the growth of skin, hair and nails, and soy protein is also the cheapest protein. Soybeans are highly nutritious, but consuming them directly can interfere with protein absorption and cause bloating and gas. Consumption of whole soybeans its protein absorption rate of about 65%, and processed into soy milk absorption rate can grow a lot. Therefore, soybeans are best consumed as soy milk or tofu. You can make your own soy milk in the morning with a soy milk machine, and at night with the dregs of soybean steamed dumplings, so that you can complement the coarse and fine grains.

tips: don't use soy milk instead of milk, soy milk and milk protein quality is equal, iron is 5 times the milk, while the fat is less than 30% of the milk, calcium is only 20% of the milk, phosphorus is 25% of the milk. So soybean milk to drink, milk to drink.

Chinese health wisdom:

The Chinese are more enamored of soy milk, and the litany of soy products cultivated from soybeans, than they are of milk. Especially among the country's Buddhist disciples, whose main source of protein can't be meat, it has to be soy products, and the abundance of plant proteins turns soybeans into a leader in the protein kingdom.

10, grapes

Reason for the list:

Midsummer, it is a large number of grapes on the market season. Grapes are rich in nutrients, tender and flavorful, sweet and sour, old and young people like to eat. Grapes contain indispensable vitamins, minerals and a small amount of protein and fat. Sex flat, taste sweet and sour, non-toxic, generations of traditional Chinese medicine are it as a good blood tonic.

tips: Nutritionists have found that the skin of grapes is richer in resveratrol than the meat and seeds of grapes, which is a polyhydroxyphenolic compound with a strong anti-cancer ability. General people in eating grapes, because the skin of grapes have astringent flavor, are to spit out the skin, which will lose a large part of the nutrients from the skin of grapes. So in the future, we all need to "eat grapes, not spit out the skin".

Chinese health wisdom:

Chinese medicine believes that grapes are flat, sweet and sour, and can replenish qi and blood, in addition to quench thirst. Modern medicine, on the other hand, has proved that the polyphenols contained in grapes have strong antioxidant activity, which can effectively adjust the function of liver cells and resist or reduce the damage caused by free radicals to them. Roots, stems and leaves can also be used as medicine, the whole body is a treasure.

11, apple

Reason for the list:

In the many fruits, apple can be said to be the most common one, apple pectin belongs to the soluble fiber, not only can promote the cholesterol metabolism, effectively reduce cholesterol levels, eaten in the raw apple can also regulate the stomach and intestines, because of its fiber-rich, to help excretion. On the other hand, people with diarrhea can also benefit from eating it because malic acid has an astringent effect. Apples have the effect of promoting the production of fluids, moistening the lungs, strengthening the spleen and appetizing the stomach. Nutritional analysis, apples contain the most fructose, a variety of organic acids, pectin and trace elements, can dilate blood vessels, and is beneficial to hypertensive patients. In addition, although the apple is rich in nutrients, but the calorie is not high, popular with dieters, young and old.

tips: apples are rich in antioxidants, people with cold stomachs and spleens must be wrapped in tinfoil, cooked or simmered before eating. Do not eat fruit before meals, so as not to affect normal eating and digestion. The same size of the apple, the heavier the water contained in the more, with a finger tap, the sound of the more crisp the fresher.

Chinese health wisdom:

Apple in China since ancient times has a "peace and security" meaning, "peace fruit" symbolizes peace, peace, "apple Apple" as "peace fruit", is to take the word "apple" sound. China is the world's largest producer of apples, with large and high-quality yields in many regions, and eating locally produced apples is a good example of taking advantage of the local environment.

12, rice

Reason for the list:

Chinese people have been eating rice for thousands of years, geographically speaking, the south is more accustomed to eating rice, the north is relatively eaten more noodles. The most reasonable way for Chinese people to consume rice: it is recommended that southerners consume southern rice and northerners consume northern rice. For northerners, southern rice is grown several seasons a year, while northern rice from the northeastern plains is grown one or two seasons a year - the longer it grows in the land, the more nutritional value it gathers. And it's not recommended for southerners who consume northern rice that has been transported and stored for too long.

tips: it is recommended to consume mixed grain rice, the more mixed the better. It is best to add two or three or more than five kinds of consumption, can achieve complementary advantages. Recommended purple rice and barley. In addition to steaming rice, recommended porridge. Porridge on the human body to play the spleen and stomach effect, especially recommended small fire simmering for more than an hour and get the porridge oil, drink a spoonful of rice porridge oil nutritional value is equivalent to eating meat.

Chinese health wisdom:

Rice can be said to be the ancestors of the Chinese people's life, especially for the rice, the north and south of the people are consumed, is our country's main crop is also recognized as a staple food in the history of the country, the Chinese have a set of rice to adapt to the "iron stomach", including congee, is the best absorption carrier of water-soluble vitamins. Water-soluble vitamins are the best carriers of absorption.

13, beer

Reason for listing:

Western imports, barley malt, hops, water as the main raw material brewed by yeast fermentation. In the alcohol category, containing the lowest alcohol, high nutritional value, "liquid bread", often drink the summer heat, help digestion, appetizer spleen, appetite and other functions.

tips: summer recommended about 10 ℃ stored beer, can play a summer role. Another recommended beer lovers beware of beer belly, the best one day to drink a tie or a bottle, can achieve relaxation of neurovascular effects, try not to drink. In addition, beer and seafood diet partner is very easy to induce gout.