The main benefits of black beans are in helping muscle growth and promoting heart health, and it is also a great brain activator.
Spinach can promote sexual function, help muscle growth, strengthen heart health and bone growth, and also improve eyesight. Spinach is also rich in folic acid, which can help the body reduce the incidence of heart disease and stroke. In addition, spinach is also rich in lutein, a compound that can fight against the body's degradation caused by age.
Nutritionist's advice: Spinach can be added to salads, and can also be stir-fried with eggs.
Recommended - Sesame Spinach: Boil spinach in boiling water for 3 minutes, drain the water, then mix in 1 spoon of soy sauce, 1 spoon of cooked sesame seeds, a little minced garlic, salt, and chicken essence, and it is ready to eat.
Yogurt is the best food to fight cancer, and it also has many other benefits such as strengthening bones and improving immunity.
Nutritionist's advice: Yogurt with blueberries, walnuts, and honey is the best breakfast or snack.
Recommended - Yogurt Drink: Put strawberries (or other fruits) into a juicer to make juice, then mix with yogurt and drink well.
Carrots have the function of fighting cancer, enhancing immunity, and improving eyesight. Most red, yellow, or orange fruits and vegetables contain carotene, which is a fat-soluble compound that can inhibit various cancers and reduce the risk of diseases such as asthma and rheumatoid arthritis. The most ideal amount is 1/2 cup of carrot juice per day.
Nutritionist's advice: To get enough carotene, the following foods are good choices, such as carrots, yellow bell peppers, pumpkin, mangoes, sweet potatoes, etc.
Recommended - Stir-fried Chicken with Carrot Slices: Slice the carrots, slice the chicken and coat it with wet starch, stir-fry the chicken slices in a pan, then add the carrot slices and stir-fry together. When it's 80% cooked, add salt and chicken essence to season.
Blueberries contain a brain activator, can fight cancer, and promote heart and immune system health. Blueberries are also rich in antioxidants, which can help the body prevent cancer, diabetes, and age-related memory decline, so blueberries are also called "brain berries." Research shows that blueberries contain large amounts of fiber, vitamins A and C, which are beneficial for cardiovascular health.
Nutritionist's advice: Consuming 1 cup of fresh blueberries or 1/2 cup of frozen or dried blueberries daily is very helpful for your health. Purple grapes, raisins, and strawberries also have similar effects.
Recommended - Blueberry Yogurt: Add canned blueberry granules to 1 cup of yogurt and it's ready to eat.
The main benefits of black beans are in helping muscle growth and promoting heart health, and it is also a great brain activator.
Nutritionist's advice: Consuming half a cup of black beans daily can provide 8 grams of protein and 7.5 grams of fiber. It is not only low in calories but also contains no harmful saturated fat. You can also eat peas, lentils and other foods, which have similar effects.
Recommended - Black Bean Salsa: Take 4 tomatoes, 1 onion, 3 cloves of garlic, 2 chili peppers, 1 yellow bell pepper and 1 mango, chop the above ingredients into small pieces, add cooked black beans, then add a little chopped coriander and lemon juice to make a healthy black bean salsa. This sauce can be mixed with noodles or used as a dip.
Walnuts can help muscle growth
Walnuts can help muscle growth, fight cancer, protect the heart, enhance immunity, and they are also great brain activators.
Nutritionist's advice: You can add some crushed walnuts to cold dishes or salads, or you can add crushed walnuts to pastries for processing and consumption.
Recommended - Blueberry Walnut Chocolate: Mix 100 grams of blueberry granules, 200 grams of dark chocolate (heated and melted) with crushed walnuts, then cool and solidify to make delicious and healthy blueberry walnut chocolate. Oats promote heart health
Oats can help muscle growth, promote heart health, and they are also brain activators. Studies have shown that oats are rich in soluble fiber, which can reduce the risk of heart disease.
Nutritionist's advice: Oats can be used as a side dish for salads and yogurt, which is not only healthy but also tastes good.
Recommended - Oat Salad: Cook the oats, add pear juice and let it cool to make a sauce. Mix diced apples, walnuts and 1 cup of low-fat yogurt evenly, then pour the previously made oat sauce on top.