Brief content: calcium, dairy products not only provide good food, and it contains large amounts of protein, vitamins (including vitamin D) and minerals. These elements are against the key elements of osteoporosis. Instructed the U.S. government suggest that you daily nutritional intake of three portions of low-fat dairy products, and also recommend the daily load-bearing activities to do training, you can build strong bones.
These ten foods to eat regularly, so you do not get sick, as long as you move hands, moving mouths can stay healthy, oh.
The food so you do not get sick one, berry fruit
According to the U.S. Department of Agriculture study shows that blueberries are the highest antioxidant containing fruits, came in second in the cranberries, followed by blackberries and strawberries. The color of berries comes from the pigment anthocyanin, antioxidants can neutralize free radicals. The free radicals can cause chronic diseases such as cancer, heart disease and so on. Berry, in particular, cranberries also prevent catheter infection.
Daily amount for a cup of berries to eat, is very good. You can eat as a snack can also be placed on the eating yogurt, you can also, and muffins or salad or smoothie mix to eat.
So you do not get sick of the food Second, dairy products
Dairy products provide calcium is not only good food, and it contains large amounts of protein, vitamins (including vitamin D) and minerals. These elements are against the key elements of osteoporosis. Instructed the U.S. government suggest that you daily nutritional intake of three portions of low-fat dairy products, and also recommend the daily load-bearing activities to do training, you can build strong bones. (If you can not insist on a daily basis, other calcium-containing elements of food, including vegetables, kale, broccoli, etc. You can try, in addition to elements of a high calcium soy, fruit juice and cereal, etc., you can try.)
In addition to helping you build strong bones, but milk also may help you lose weight. Research has continued, but still not enough evidence to prove that the three portions of dairy a day can help you reduce belly fat, and ultimately achieve weight loss results.
Low-fat dairy products are the best snacks because they are not only contains carbohydrates, also contain protein.
"Dairy is not only the best snack diabetic patients, and any other person is also the best snacks. Because dairy products can keep your blood sugar level." American Dietetic Association spokesman, said Bonnie Taub-Dix MARD.
The low-fat yogurt or a smoothie and eaten with milk is good, you can also add some orange juice, a little strawberry, you can replace these foods are the usual snacks, and the relative would be a lot healthier oh.
So you do not get sick of food three lipid fish
Fish with a lot of Omega-3 fatty acids. These fish include salmon, tuna. The fatty acids can fight disease, help reduce the amount of fat in the blood, but also can prevent clotting and heart disease.
American Heart Association recommends eating fish twice a week, each time the amount of fish can not be less than two portions (especially the lipids of fish.) Lichtenstein said: "The fish can reduce the likelihood of heart disease disease.
Eating salmon, tuna, another advantage: you get from high-fat foods to reduce saturated fat will be.
Usually at home, you can do some salmon, tuna and eat baked or boiled are used will be a delicious meal.
So you do not get sick of the food four food vegetables
Disease resistance in food and vegetables is the best kind of, oh. These vegetables include spinach, kale, cabbage and lettuce. They are rich in vitamins, minerals, -carotene, vitamin C, folate, iron, magnesium, carotenoids, phytochemicals, and antioxidants. A Harvard study found that eating foods high in magnesium element, such as spinach, can reduce type 2 diabetes, the possibility of the disease.
Salad next time when you do, you can add some oh these vegetables, including super-high nutritional and other green vegetables, spinach, oh. Such foods can help you combat the disease.
Fifth, whole grains
Morning, the grandmother usually will urge us to eat cereal, but she is aware of the soluble fiber in oatmeal can lower blood cholesterol levels do
Whole grains from refined grains, including those taking the nutritional content of sperm. These ingredients contain folic acid, selenium element, vitamin B and other heart-healthy elements. These elements can also control your weight and reduce the risk of diabetes. Which the fiber content, so that you feel between meals, the time is not hunger, but also can promote your digestion.
Eat at least three components of whole grains: whole wheat; barley; rye; Millet; quinoa; brown rice; wild rice and whole wheat pasta, bread, bread and cereals. According to the American Dietetic Association, the daily recommended amount of 21-38 grams of fiber intake. Of course, the specific number or look on your intake of gender and age-dependent.
VI, sweet potato
To improve your diet, you should add the sweet potatoes to your diet, oh. This sweet food, rich in antioxidants, phytochemicals, including -carotene; vitamin C and E; folic acid; calcium; copper; iron; and potassium. Sweet potato in the fiber to promote digestive health, including antioxidants in the prevention of heart disease and cancer played a role.
Sweet potato's natural sweetness makes real-time do not add any spices, baked sweet potato was so delicious.
VII, tomatoes
Summer tomatoes these flush to the full flavor and lycopene – a cancer can help prevent some of the antioxidants. At the same time also provides a rich tomato vitamin A and C, potassium, and phytochemicals.
Eat tomatoes every meal, is very good. Eaten raw, cooked, sliced so you can eat, you can use it as snacks. Spinach and cheese with tomatoes can make a very delicious dish, oh.
VIII, beans
The food is very nutritious, they contain a large number of phytochemicals; no-fat, high-quality protein; folic acid; fiber; iron; magnesium and a small amount of calcium. Good food legumes for protein, but also low-calorie vegetarian who the best choice Oh.
Regularly eat beans, good diet plan to help you reduce the likelihood of certain cancers, lower blood cholesterol and triglyceride levels, stabilize blood sugar. From the beans, you generally will not intake a lot of heat, so that beans can help you control body weight in a very significant role to play, oh.
When you do salad, soup or stew of time, do not forget to add some soy products.
IX, nuts
We all know that nuts contain a lot of fat. But the nuts are a very healthy food. Whether single or multi-unsaturated unsaturated, can help lower cholesterol levels and help prevent heart disease. To obtain large amounts of protein, fiber, selenium, vitamin E and vitamin A, nuts are also a good choice.
Small portion of nuts can increase energy and overcome hunger, a normal diet can help weight loss. Of course, the nuts contain large amounts of calories, but when you are very careful, can not help but eat too many nuts oh.
So enjoy nuts, but be careful not to eat more, oh. Can only eat one ounce a day is probably 28 peanuts, or 14 walnut or Brazil nut 7.
The food so you do not get sick ten, eggs
The results showed that saturated fat (eggs, low levels) in the rise of cholesterol in the blood of our time, to play a bigger role than cholesterol.
Eggs with low-cost high-quality protein, but also contains carotenoids, lutein, choline, and xeanthin. In fact, the egg is a good source of material choline, choline is an essential nutrient – especially for pregnant women, this nutrient is more important. Studies show that eggs provide some of the ingredients can promote eye health and help prevent age-related macular degeneration and prevent the phenomenon of elderly blindness.
American Heart Association have all appreciated the value of eggs, we recommend you eat eggs
every day. Of course you have to control cholesterol daily intake of 300 mg. If you can do this, then you can enjoy an egg every day was.