phospholipid: prevent arteriosclerosis.
phospholipid is one of the components of lipoproteins, and lipoproteins are just like the ones carrying cholesterol; Small boat;, It can promote the reasonable transport and metabolism of cholesterol and prevent cholesterol deposition in the vascular wall. It is more appropriate for normal people to take 6-8g phospholipid every day. They can take caries once or in several times. For health care, it can be appropriately increased to 15g-25g. Lecithin is abundant in egg yolk and soybean. In addition, lean meat, animal liver, sunflower seed, flaxseed, sesame seed are also more.
dietary fiber: pressure control and lipid regulation.
dietary fiber, especially water-soluble dietary fiber, can reduce plasma cholesterol level. Epidemiological investigation confirmed that adequate dietary fiber can reduce the risk of coronary heart disease, atherosclerosis and other cardiovascular and cerebrovascular diseases. Healthy adults should eat 25 grams of dietary fiber every day. The representative foods include okra, beans, kumquat, apple, pear and other fruits and vegetables, big beans with skin (soybeans, green beans, etc.), miscellaneous beans (lentils, broad beans, peas, etc.), whole grains (oats, barley, wheat, etc.) and nuts (almonds, walnuts, peanuts, etc.) are rich in dietary fiber. 25 grams of dietary fiber per day is not difficult to reach the standard. For example, if you eat 100 grams of coarse grains and 200 grams of fine grains, you can get about 6 grams of dietary fiber. If you eat 500 grams of vegetables, you can get about 10 grams. If you eat 250 grams of fruits, you can get about 5 grams. If you add 50 grams of soybeans or their products, you can get about 7 grams. When you add up, you can get 28 grams of dietary fiber. If you have bad mouth or stomach disease, you can take 10-20 grams of ultra-fine wheat bran powder and inulin every day.
potassium: natural antihypertensive drug.
high potassium diet has a certain effect on hypertension caused by excessive sodium intake. Potassium can reduce blood pressure by dilating blood vessels and reducing vascular resistance. It can also increase the excretion of sodium in urine, which can reduce the risk of heart disease, stroke and other diseases. The recommended intake of potassium is 3500 mg / day. The best sources of potassium supplement are vegetables, especially green leafy vegetables, fungi, algae and potatoes, as well as fruits and beans. Every 100 grams of food contains more than 800 mg of potassium in the food are Tricholoma, fungus, soybeans, red beans, raisins, scallops and so on.
vitamin C: antioxidant.
vitamin C is a powerful antioxidant. It can effectively eliminate all kinds of free radicals and reactive oxygen species, prevent lipid peroxidation in blood vessels, reduce atherosclerosis and other cardiovascular and cerebrovascular diseases. The foods rich in vitamin C are mainly fresh fruits and vegetables, such as broccoli, cauliflower, Chinese cabbage, hawthorn, fresh jujube, kiwifruit, etc, It’s all & quot; “Big vitamin C”;, In particular, hawthorn, fresh jujube, kiwifruit should be the top three. Seven or eight fresh jujubes can meet the daily vitamin C requirement.