Four types of food protection intestines

4 food protection intestines

4 food protection intestines

potatoes and beans: dry beans as staple food, fresh beans as side dishes

sweet potatoes are rich in soluble and insoluble dietary fiber, and are not used to coarse cereals rice. Cut sweet potatoes, potatoes and other potatoes into small pieces and steam them with rice to avoid too single nutrition of staple food.

beans, red beans, soybeans and other legumes contain more dietary fiber than potatoes, especially soybean, which is not only rich in dietary fiber, but also contains oligosaccharides to promote the reproduction of probiotics. The fresh peas, broad beans and Maodou also contain a lot of dietary fiber, which is good for side dishes.

seaweed: cold soup, delicious nutrition

Undaria pinnatifida is very cheap, but it is high dietary fiber, high protein, low fat, and rich in minerals and vitamins. Sea cabbage tastes tender and smooth. It is rich in magnesium, calcium, iodine and other trace elements. It also contains seaweed glue and other soluble dietary fiber. The plant glue content of cauliflower is very high. It can absorb water and swell in the intestines, which is good for relieving constipation. Middle aged and elderly people can eat more.

seaweed such as sea cabbage has high sodium content. Soak it in water for a while before eating, blanch it in boiling water, squeeze out water, chop it up, add salt, soy sauce, mashed garlic and sesame oil, and mix well. In addition, kelp soup, laver soup, sea cabbage and egg soup are also very good.

rhizomes: Burdock, carrots do vegetable soup

celery, burdock, carrots and other rhizome vegetables are also intestinal favorite food, especially burdock; Oriental Ginseng & quot; Rich in crude fiber, it can not only relieve constipation, but also is conducive to the prevention and treatment of various chronic diseases. Make vegetable soup, burdock, carrots are good ingredients, stew after a little seasoning, light drink.

fruits, of course, can’t forget that apples, oranges, pitaya, kiwifruit are rich in cellulose, hemicellulose, pectin, gum and other dietary fiber, which have a positive effect on intestinal health and cancer prevention.

coarse cereals: replace half of white rice flour with coarse cereals

to make the intestinal tract comfortable, we must first strengthen the team of intestinal probiotics. Probiotics like foods rich in dietary fiber and oligosaccharides, and whole grains bear the brunt.

but look at our rice bowls, almost all of them are white rice and steamed bread. According to statistics, the average dietary fiber intake of Chinese residents in recent years is about 15g, less than the recommended amount of 20g to 30g.

replace half of the white rice and flour in your home with whole grain Cereals, choose several kinds more each time, and put them into the electric pressure cooker to cook porridge, which is simple, convenient and nutritious. Or soak beans for 8-12 hours in advance, and coarse cereals for 2-4 hours, and then cook them into coarse cereals porridge, which is easy to boil and digest.

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