How to Avoid Nutritional Intake Decreased

People are now advocating nutrition and health, so they focus on the daily nutritional intake. But how can they intake of adequate nutrition?

I think they should eat a variety of fruits and vegetables: guarantee to have two kinds of vegetables a meal, and eat 2 to 3 kinds of fruit a day, eat fruits and vegetables as much as possible within a week. The different colors of vegetables should be the frequent rotation, and the cooking time is shorter, as well as uses less oil and salt. In addition, you can eat dark vegetables: the micronutrient density of dark green, dark red, orange, purple vegetables is high, rich in carotene, also contains a variety of photochemical, not only stimulates the appetite, as well as has the effects of scavenging oxygen free radicals and oxidative damage and anti-tumor.

Moreover, you can eat vegetables of cruciferous and onion and garlic: cruciferous vegetables contain plant substances isothiocyanates; onion and garlic genus have sulfur compounds, and an important tumor suppressor components.

Cruciferous vegetables contain Chinese cabbage, seaweed, sprouts, red flower stalk etc.; cabbage such as broccoli, cauliflower, kale, broccoli, kohlrabi, etc.; mustard, such as leaf mustard, stem mustard, the root of mustard greens etc.; also have radish class.

Furthermore, you can also eat bacteria and algae food: mushrooms, white fungus, seaweed and other algae food are rich in plant polysaccharides; they have a role in anti-oxidation and the inhibition of iodine-rich sea algae, such as seaweed, kelp. And you can try to eat whole vegetables: vegetables nutritional value of different parts has a big difference. The mid-carotene, vitamin B2 and vitamin C content in the leaf are several times to ten times higher than the rhizome part of the same vegetables; the external dietary fiber content of vegetables is higher than that of flowering cabbage. Do not throw away the lettuce leaves, celery leaves, radish, aubergine, potato skins, lotus root, skin and other parts.

In addition, try to eat fresh vegetables: vegetables as much as possible to take advantage of the fresh to be edible, and now do now eat, and storing time should not be too long. If you want to save, you need to cold storage, to avoid too long, resulting in the loss of nutrients due to storage time. In addition, such as vegetables stored for too long may produce nitrite, the germination of potatoes can cause solanine and other harmful substances.

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