The elderly often eat these ten kinds of food and are not sick.
According to health experts, the elderly often eat the following 10 kinds of foods to be effective against diseases: First, raspberries may be based on research by the US Department of Agriculture, blueberries are the highest fruits with antioxidants, and second place is cranberries., followed by blackberries and strawberries.
The color of the raspberry acid anthocyanin pigment, antioxidants can neutralize free radicals.
This free radical can cause chronic diseases such as cancer, heart disease and so on.
Raspberries, especially cranberries, can also prevent urinary tract infections.
It is very good to eat a cup of raspberries a day.
You can consider snacks to eat, eat on yoghurt, or mix with muffins or salads or smoothies.
Second, dairy products are not only good foods that provide calcium, but they also contain large amounts of protein, vitamins (including vitamin D) and minerals.
These elements are all key elements in the fight against osteoporosis.
In 2005, the US government’s nutrition directive recommended that you take 3 servings of low-fat dairy products every day. It is also recommended to do weight-bearing activity training every day to strengthen bones.
(If you can’t stick to it every day, then other calcium-containing foods including vegetables, kale, broccoli, etc., you can try it, as well as soy products with high calcium content, juices and grains, you can gotry.
In addition to helping you strengthen your bones, dairy products may also help you lose weight.
Research has continued, but there is still not enough evidence to prove that three servings of dairy per day can help you reduce your belly fat and ultimately achieve weight loss.
Low-fat dairy products are the best snacks because they contain not only glucose but also protein.
“Dairy products are not only the best snacks for diabetics, but also the best snacks for anyone else.
Because dairy products can keep your blood sugar levels.
“National Nutrition Society member Bonnie Taub-Dix, MA, RD said.
It’s good to eat smoothie with low-fat yogurt or milk. You can also add some orange juice. These things can replace your usual snacks, and they will be much healthier.
Third, shark fish contain a lot of Omega-3 fatty acids.
These fish include salmon and tuna.
This fatty acid fights disease, helps reduce blood levels, and prevents cardiovascular-related blood clots.
The American Heart Association recommends eating fish at least twice a week, and the amount of fish you eat can not be repeated in two portions (especially lipid fish).
s Lichtenstein said: “Eating fish can reduce the risk of cardiovascular disease.
“Another benefit of eating salmon, tuna is that the saturated sputum you get from sorghum food will be reduced.
Usually at home, you can make some salmon, tuna to eat, bring it to roast or cook will be a delicious meal.
Fourth, vegetable foods are the best of the disease-resistant foods.
These vegetables include spinach, kale, cabbage and lettuce.
They all contain large amounts of vitamins, minerals, beta-carotene, vitamin C, folic acid, iron, magnesium, carotenoids, phytochemicals, and antioxidants.
A Harvard study found that eating foods high in magnesium, such as spinach, can reduce the likelihood of developing type 2 diabetes.
The next time you make a salad, you can add some vegetables, including super-high spinach and other green vegetables.
This kind of food can help you fight the disease.
Fifth, whole grain foods In the morning, grandmothers generally urge us to eat some wheat porridge, but does she know that soluble fiber in the cereal can reduce blood stasis?
Whole grain foods include those that are refined from refined grains.
These ingredients contain elements that are good for heart health such as folic acid, selenium, and vitamin B.
These elements also control your weight and reduce the risk of diabetes.
The fiber content makes you feel not dry during the time between meals, while at the same time promoting your digestion.
Eat at least three servings of whole grains per day: whole wheat; barley; rye; millet; alfalfa; coarse rice; wild rice and whole wheat pasta, bread, bread and cereals.
According to the American Dietetic Association, the recommended daily intake of fiber is 21-38 grams.
Of course, the exact number of suspects depends on your gender and age. Six, sweet potato If you want to improve your diet, then you should add sweet potatoes in your diet.
This sweet food contains a lot of antioxidants, phytochemicals, including beta-carotene; vitamins C and E; folic acid; calcium; copper; iron;
The fiber in the sweet potato promotes the health of the digestive tract, and the antioxidants play a role in preventing heart disease and cancer.
The sweet taste of sweet potatoes is instantly added without any seasoning, and the baked sweet potatoes are still so delicious.
Seven, tomatoes Summer These red-transparent tomatoes are filled with aroma and lycopene, an antioxidant that helps prevent certain cancers.
Tomatoes also provide a rich source of vitamin A and C, potassium, and phytochemicals.
It is good to eat some tomatoes every meal.
Raw food, cooked food, sliced food, etc. can be used as a snack.
You can make a delicious dish with spinach and cheese and tomatoes.
Eight, beans kinds of food are very nutritious, they are rich in a large number of phytochemicals; unfortunately, high quality protein; folic acid; fiber; iron; magnesium and a small amount of calcium.
Beans are good foods for protein, and they are also the best choice for low-level vegetarian foods.
Regularly eat some beans and make a diet plan to help you reduce the possibility of certain cancers, lower blood cholesterol and triglyceride levels, and stabilize blood sugar.
From beans, you generally don’t absorb a lot of conversions, so beans can play a big role in helping you control your weight.
When you want to make a salad, soup or stew, don’t forget to add some bean products.
Nine, nuts We all know that nuts contain a lot of cockroaches.
But nuts are a very healthy food.
Whether it is monounsaturated or mostly unsaturated, it can help lower cholesterol levels and help prevent high blood pressure.
To get a lot of protein, fiber, selenium, vitamin E and vitamin A, nuts are also a good choice.
A small number of nuts can increase energy and overcome obesity, which can help dieters to eat normally.
Of course, nuts contain a lot of calories, and when you are not careful, you can’t help eating too many nuts.
So enjoy the nuts, but be careful not to eat too much.
You can only eat up to carbon monoxide at a time, which is about 28 peanuts, or 14 walnuts or 7 Brazilian nuts.
X. Egg research shows that saturated traces (very low in eggs) play a role in blocking the rate of plasma in our blood.
Eggs contain high-quality, high-quality protein, as well as carotenoids, lutein, choline and xeanthin.
In fact, eggs are a good source of choline, and choline is an essential nutrient – especially for pregnant women, this nutrient is more important.
Studies have shown that some of the ingredients provided by eggs can promote eye health and help prevent age-related macular degeneration and prevent blindness in the elderly.
The American Heart Association has already praised the value of eggs. It is recommended that everyone eat eggs every day.
Of course, you must control the plasma injection volume to 300 mg every day.
If you can do this, then you can enjoy an egg every day.
Eggs can also be used to make a lot of dishes, can be fried, or can be cooked quickly, is a high-protein delicious snack.