Summer is the season with the highest temperatures of the year, and the human body's metabolism is very vigorous. People are easily affected by the hot summer temperatures, and various physiological functions and appetite will change. So, in this hot summer, how should we adjust our body condition? The editor has specially prepared the most suitable health and wellness knowledge for you to help you spend this summer healthily and happily.
Mistake One:
Purchasing too many vegetables at once. Dr. Gerry Brewster, a health consultant at Northern Westchester Hospital in Mount Kisco, New York, says: "From the moment of harvesting, the vitamins and minerals in fruits and vegetables begin to decrease." This means that the longer the vegetables you buy are stored, the less nutrients they contain. Research has found that after about a week of storage in the refrigerator, half of the folic acid and 40% of the lutein in spinach will be lost naturally. Dr. Brewster suggests not buying too much food at once, and buying three times a week is most appropriate.
Mistake Two:
Storing food in transparent containers. If the milk you are drinking is still in a transparent plastic bag, it is recommended that you consider switching to milk in a cardboard carton. Researchers at Ghent University in Belgium pointed out that the riboflavin rich in milk is easily lost when exposed to sunlight. American food scientists therefore advise avoiding storing milk and grains in transparent containers to preserve their nutrients.
Mistake Three:
Quick-frying garlic. Dr. John Milner, chairman of the American Institute for Cancer Research's Nutrition Working Group, said: "Crush, slice the garlic, and let it sit for at least 10 minutes before cooking. Crushing the garlic triggers an enzymatic reaction that releases a cancer-fighting compound; letting it sit for 10 minutes before cooking is to allow this compound to fully form."
Mistake Four:
Using too little seasoning. Using more plant-based seasonings and spices without adding more cooking oil and salt can not only add flavor but also protect people from food poisoning. Researchers at the University of Hong Kong found in antimicrobial tests (including E. coli, Staphylococcus, and Salmonella) on 20 common seasonings that cloves and cinnamon have strong antimicrobial abilities. Another study published in the American Journal of Agricultural and Food Chemistry found that rosemary, thyme, nutmeg, and bay leaves are also rich in antioxidants. Adding half a teaspoon more seasoning each time you cook is both safe and healthy.
Mistake Five:
Peeeling fruit too many times. A study published in the American Journal of Nutrition Research found that the antioxidant activity in the skins of most fruits is 2-27 times higher than in the flesh. Nutritionists suggest that for potatoes and carrots, it is enough to gently scrape off one layer of skin. If some fruits and vegetables must be peeled to be eaten, remove as thin a layer of skin as possible.
Mistake Six:
Slowly stewing away vitamins and minerals. People generally think that boiling is a simple cooking method that doesn't require oil and doesn't lose nutrients. But in fact, this cooking method can lead to a loss of up to 90% of nutrients. Dr. Karen Collins, a nutrition consultant for the American Institute for Cancer Research, said, "Potassium and soluble vitamins will leach out into the water." Stewing with a small amount of water, slow-cooking in a microwave, or stir-frying can reduce the loss of nutrients. Stir-frying is suitable for dark green or orange vegetables.
Mistake Seven:
Not washing some foods that should be washed. When we eat plums or strawberries, we always wash them first. But when we eat bananas, oranges, or mangoes, few people rinse them in water. Washing foods that are peeled may sound strange, but harmful bacteria left on the surface of the food can contaminate your hands, and even get inside the fruit when you cut it. Washing your hands with soap or warm water for at least 20 seconds before handling peeled fruit can effectively prevent the spread of bacteria.
Mistake Eight:
Improper food pairing, halving the nutrition. Many people only think of supplementing iron for their bodies when they feel listless and lethargic all day. When supplementing iron, attention should be paid to the scientific pairing of different foods. Eating beans and green leafy foods with some foods rich in vitamin C, such as peppers, potatoes, and strawberries, can increase the absorption rate of iron. Conversely, drinking tea or coffee during a meal can inhibit the absorption of up to 60% of iron by the human body. It is best not to drink tea or coffee until the meal is completely finished.