These foods help you to eat clean and good physique
these foods help you to eat clean and good physique
your body & lt; Inflammation & quot; Did you? It’s not only injuries that cause inflammation. Long term accumulated fatigue, stress and lack of sleep can also lead to physical problems; Chronic inflammation;, It is easy to cause or aggravate allergies, acne, gastrointestinal discomfort, lack of immunity, and cancer may also be related to long-term inflammation of the body. Want to reduce body inflammation, eat must pay attention to! Stay away from processed food and eat more natural food. It is suggested that we maintain a balanced diet, and then with the following 9 kinds of food, the right amount of intake can eat a clean good physique.
1, citrus fruits: lemon, orange, grapefruit
, including lime, orange, orange, orange, lemon, grapefruit, etc., belong to the citrus family, which contains a lot of water, helps to balance the body’s electrolyte, but also helps the body quench thirst. Citrus fruits are rich in flavonoids, which can provide free radical nutrients (excessive free radicals are harmful to the body) and help prevent the growth of cancer cells. Citrus fruits contain anti-inflammatory ingredients from peel, pulp to juice. Don’t forget to wash them and make good use of them!
2 and olive oil
are rich in polyphenols, which have anti-inflammatory and antioxidant effects. The main oil of olive oil is monounsaturated fatty acid, which helps to lower blood pressure, lower bad cholesterol (LDL), and increase good cholesterol (HDL), which is good for cardiovascular system. However, I would like to remind you that olive oil has a low smoking point and is suitable for stir frying and cold stir frying at low temperature. It is not recommended to use it for quick frying and deep frying at high temperature, so as to avoid denaturation of the oil and trans fat, which will harm your health.
3, onion and garlic
onion and garlic are rich in fructooligosaccharides. In addition, asparagus, leeks, artichokes and other vegetables are also rich in fructooligosaccharides. They are a kind of dietary fiber, which is difficult to be digested and absorbed by the intestinal tract. They are nutrients of good intestinal bacteria, which can promote intestinal health, enhance immunity and reduce inflammation.
4, vanilla and spices: Rosemary, lavender, cinnamon, turmeric
, don’t underestimate the power of spices! These plants contain phytochemicals that can promote health, and their unique aroma and taste can be used to replace the use of salt and sugar, reduce the intake of salt and sugar, and these two kinds of seasonings are easy to aggravate the body inflammation. Among the natural flavors, cinnamon helps stabilize blood sugar, turmeric is rich in anti-cancer and anti-inflammatory ingredients, while rosemary and lavender can reduce anxiety and relieve pain.
5, dark chocolate: cocoa content of at least 70%
is not any kind of chocolate are healthy, it is recommended to eat more than 70% cocoa content items, and a small amount of intake, is more helpful to health. Studies have shown that dark chocolate can help increase blood flow, lower blood pressure, increase insulin sensitivity, and help prevent diabetes.
6, and
; Cream for the poor; The avocado is rich in oil and mainly contains unsaturated fatty acids, which are beneficial to cardiovascular system- Linoleic acid, phytosterol. In addition, avocado is also rich in carotenoids, vitamins and minerals, is a very nourishing food. Studies have shown that avocado can help reduce inflammation, blood pressure and cholesterol. It can be moderately used to replace the cream with high saturated fat and eat more healthy. Remind everyone, avocado belongs to oil class, appropriate consumption is healthy!
7, cruciferous vegetables: broccoli, Korean cabbage, mustard
, green cauliflower, white cauliflower, Korean cabbage, kale, mustard, watercress, etc. are all cruciferous vegetables, which are rich in sulforaphanes, which can promote liver detoxification and achieve anti-inflammatory effect. Many other studies have found that these vegetables contain & lt; Sulfur glycogen & quot（ Glucosinolate has anticancer effect.
8, eggs
many experts regard eggs as a kind of & lt; Perfect food & quot;, Because eggs are rich in high-quality protein, vitamin A, vitamin B, biotin and other rich nutrients. In addition, eggs contain zeaxanthin, lutein (which protect the eyes) and choline (which are good for the brain and heart), all of which can help reduce inflammation.
. Fish with rich oil: Salmon, mackerel, saury,
salmon, herring, sardine, and tuna, mackerel and saury, commonly eaten by Westerners, are rich in omega-3 fatty acids, which help reduce inflammation, strengthen heart health, promote immunity, and even benefit the health of skin and nails. Taiwan is also a very popular group.