A reasonable diet is crucial. Food should be quantified and individualized based on each person's height, weight, and work intensity. This is the soft science of dieting. Weight determines the quantity—how much to eat. Individualization emphasizes a balanced diet. The diversity of food is the source of health.
1. Tomato Vegetable
Reason for making the list:
A delicious treat on the dining table, with its charming shape and fresh, tender color, is loved by many. In fact, tomatoes are not only delicious but also have certain medicinal properties. Tomatoes contain vitamin C, which can prevent colds. They are also rich in lycopene, a natural pigment that gives tomatoes their red color, and it has the effects of preventing oxidative damage and softening blood vessels.
tips: Do you like tomatoes and tomato egg drop soup? These two dishes are served one raw and one cooked. So, which is more nutritious? Cooking tomatoes can increase the release of lycopene. If you want to supplement vitamin C, eating them raw is a good choice. For aiding digestion and promoting appetite, both raw and cooked preparations have their own benefits. Tomato and egg stir-fry is a perfect nutritional match—a perfect combination of high and low cholesterol, plant and animal protein. However, unripe green tomatoes are toxic, so be sure to avoid them.
Chinese Health Wisdom:
Tomatoes are a very common food. As China gradually ages, tomatoes contain elements that help prevent age-related diseases, such as anti-aging and cholesterol-lowering properties, making them suitable for regular consumption. China is one of the countries with a high prevalence of hepatitis, and tomatoes have a certain protective effect on the liver.
2. Potato Vegetable
Reason for making the list:
The potato is a versatile, carbohydrate-rich food that has garnered global attention and favor, with diverse preparation and consumption methods. The protein content of potatoes is the same as that of grains, making it a food that can be used as both a vegetable and a staple comparable to grains. In traditional Chinese medicine, potatoes are considered neutral in nature and sweet in taste, with the function of harmonizing the stomach and regulating the digestive system. They are also rich in vitamin C, and when eaten with the skin, they are rich in potassium. A fresh potato contains about 80% water and 20% dry matter, with about 100 calories and no fat.
The potato was officially launched at the United Nations headquarters on October 18, 2007, and people around the world celebrate it through scientific conferences, festivals, cooking competitions, art exhibitions, and more. Embrace a passionate lifestyle of engaging with potatoes!
tips: The potato plant has natural defenses against fungi and pests, and its leaves, stems, and buds contain strong toxins. Therefore, sprouted potatoes are inedible to avoid poisoning.
Chinese Health Wisdom:
Like rice, potatoes have become a common staple on the Chinese dining table. Due to the greenhouse effect and shrinking arable land, it is becoming increasingly difficult for China to meet the food demand of its population. Rice cultivation has stringent conditions, but potatoes do not have this problem. China's nearly 6 million hectares of potato land can feed its 1.4 billion people.
3. Tea Beverage
Reason for making the list:
Tea has always been regarded as a product for longevity and is honored as the "Emperor of Oriental Beverages." The common saying "the seven necessities of opening a door" (firewood, rice, oil, salt, sauce, vinegar, tea) includes tea, highlighting its importance in daily life. Tea is a low-calorie food; generally, the better the quality of the tea, the higher its calorie content. Among the types, green tea has the highest calorie content. The water-soluble vitamins in tea can be completely dissolved in hot water, so drinking tea can supplement the body's various vitamin needs. Additionally, the reason tea is refreshing is that it contains caffeine, which has a stimulating effect on the central nervous system.
tips: When tea is brewed with boiling water, its fat-soluble nutrients are difficult to absorb. Therefore, it is now advocated to "eat tea" to compensate for this deficiency, that is, to make tea into ultra-fine powder and add it to various foods, such as tofu with tea, noodles with tea, and ice cream with tea. By eating these tea-infused foods, one can obtain the fat-soluble vitamins in tea and better utilize its nutritional value.
In addition, there are many tea beverages on the market. The new national standard is that a beverage can only be considered a tea beverage if its polyphenol content meets the standard, not just a tea-flavored drink, so you should choose carefully.
Chinese Health Wisdom:
The custom of drinking tea has a long history in China. Drinking tea has become a habit for people. Different forms of teahouses are set up all over China. The habit of drinking tea varies by region; people in Beijing love scented tea, while people in Shanghai prefer green tea. In some places, people also like to add seasonings to their tea. The thousands-year-old tea culture should be carried forward and inherited by the younger generation today.
4. Beef Meat
Reason for making the list:
Compared to pork and lamb, beef is the most recommended red meat. Lamb is too gamey, and pork has a high fat content, while beef has less saturated fat and higher protein content. It is also rich in vitamin A, which can enhance immunity, brighten the eyes, provide antioxidants, and increase muscle strength in men.
tips: It is recommended not to consume beef in excess; once a week is sufficient. The best cooking methods are stewing, steaming, boiling, braising, and simmering. Avoid grilling, stewing with soy sauce, smoking, and pickling, as the latter, while more flavorful, can inadvertently increase the risk of cardiovascular diseases like hypertension due to the difficult-to-control addition of seasonings.
Chinese Health Wisdom:
Chinese people started eating beef later than people in Japan and South Korea. It was only more than ten years ago that they began raising beef cattle, and today the quality of beef has greatly improved, with more and more varieties. Now, more children than adults eat steak, and their portions are惊人 (惊人 means astonishingly large). Therefore, the new generation of Chinese people has begun to choose new sources of nutrition, racing against the lost time.
A reasonable diet is crucial. Food should be quantified and individualized based on each person's height, weight, and work intensity. This is the soft science of dieting. Weight determines the quantity—how much to eat. Individualization emphasizes a balanced diet. The diversity of food is the source of health.
5. Milk Dairy Product
Reason for making the list:
Milk can help us supplement various nutrients consumed daily, such as minerals, protein, fat, carbohydrates, and vitamins. As a complete and comprehensive food, it is recommended that every person should regularly consume a certain amount of milk to avoid a nutritional deficit in our bodies. As a natural food, after pasteurization, milk requires no further processing and can be consumed directly. It is almost completely digested and absorbed after drinking, without producing excess waste.
tips: Depending on the degree of fat removal, milk can be classified as whole milk, semi-skimmed milk, or skim milk. Obese people or those with cholesterol problems should not drink whole milk. Additionally, drinking flavored milk is not entirely bad. Although flavored milk contains sugar, which reduces the intake of nutrients in fresh milk, it is still better than carbonated drinks. If some people's constitutions cannot tolerate milk, they can consider consuming other dairy products instead.
Chinese Health Wisdom:
China's history and tradition of consuming milk are vastly different from the West's. Milk contains lactose, which requires the enzyme lactase in the body to digest and absorb. Over 80% of Chinese people lack lactase. China has abundant sunlight and calcium-rich soybeans and dark green leafy vegetables, so our ancestors had no pressure to get calcium from drinking milk. But now it is necessary to catch up and make our bodies more nutritionally sufficient.
6. Mushrooms Fungus
Reason for making the list:
Includes various types of ear and fungi, such as wood ear, silver ear, mushrooms, and bamboo fungus. Mushrooms have a magical effect of being high in protein, rich in dietary fiber amino acids and vitamins, and containing multiple minerals, while being cholesterol-free, low in fat, and low in sugar. The iron in wood ear is a good supplement for vegetarians, and it is also excellent for blackening hair, brightening the complexion, and preventing acne. Furthermore, mushrooms have considerable effects on enhancing immunity, anti-tumor, anti-viral, anti-radiation, preventing cardiovascular diseases, and protecting the liver and stomach. Why do vegetarian monks stay strong on a vegetarian diet? The answer lies in the "monk's meal." A vegetarian meal without mushrooms cannot be called a proper monk's meal; mushrooms and tofu are the best for ensuring the physical function of vegetarians.
tips: There are hundreds of wild mushrooms, but few are edible. Besides natural reasons, pollution in the growing environment can also cause poisoning. It is essential to promptly identify toxic wild mushrooms. Generally, wild mushrooms with bright colors, many red spots, a pungent or foul odor, or a bitter taste should be treated with extreme caution and avoided. Edible mushrooms have a pleasant aroma without any off-flavor. Do not drink alcohol when eating mushrooms, as it can cause chemical reactions. If you feel unwell, seek medical attention immediately and do not delay treatment.
Chinese Health Wisdom:
"Mountain treasures," often mentioned in ancient books, refer to mushrooms with extremely high nutritional value. Mushrooms are nutritious and can enhance human immunity. Chinese people are accustomed to cooking mushrooms as dishes or soups. Some common mushrooms can be paired with meat at will, such as in chicken stew. For the current flu, mushrooms are a good preventive product suitable for the Chinese constitution.
7. Ginger Condiment
Reason for making the list:
Ginger is an important condiment, can be eaten as a vegetable alone, and is also a significant medicinal herb in traditional Chinese medicine. It can infuse its spicy flavor and special aroma into dishes, making them delicious. Gingerol in ginger has a special ability to fight oxygen free radicals in the body, which has an anti-aging effect to a certain extent. Ginger also promotes blood circulation and dispels cold pathogens. When you catch a cold, you can boil some ginger soup, which can have a good preventive and therapeutic effect.
tips: Ginger is divided into young ginger and old ginger. Young ginger is mostly harvested in August, usually contains more water, less fiber, and a milder spicy flavor, and can be eaten as a separate dish. Old ginger is mostly harvested in November, has less water, a strong spicy flavor, and is mainly used as a seasoning. Do not eat rotten or frozen ginger. In addition, eating too much ginger at one time is not advisable, as it can lead to excessive absorption of gingerol, causing symptoms like a dry mouth and "internal heat."
Chinese Health Wisdom:
Ginger has the effect of detoxification and sterilization. China has a long coastline, and people living by the sea eat seafood almost every day. On our dining table, when we eat century eggs or fish and crabs, we usually add some ginger mash or ginger juice. According to traditional Chinese medicine theory, ginger is warm in nature and has the effect of relieving the exterior.
8. Vinegar Condiment
Reason for making the list:
Vinegar is not just an edible condiment; it also has the nutritional and health benefits of whetting the appetite, increasing food intake, and disinfecting. The enzymes in vinegar can inhibit and reduce the formation of peroxidized substances and free radicals during the human aging process, thereby having an anti-aging effect. When stewing meat, bones, or skin foods, it is best to add a little more vinegar, which can promote the full decomposition of a large amount of protein, allowing the high-quality protein to be absorbed more fully by the body.
The pH value of vinegar is 1.5-2.0, which is very close to the pH value of human gastric acid (1.3-1.8), so it has the function of regulating the stomach and intestines. Brewed vinegar contains various organic acids, proteins, amino acids, etc. The sour taste of vinegar can accelerate saliva secretion and digestion. Acetic acid and citric acid can penetrate food and have strong bactericidal abilities. Acetic acid is beneficial for converting energy, softening blood vessels, and lowering cholesterol in the blood. Organic acids help maintain the balance and stability of the body's internal environment's pH. Regularly consuming small amounts of vinegar and dishes made with vinegar as a seasoning is also beneficial for preventing arteriosclerosis in humans.
tips: Vinegar drinks and vinegar used for home cooking are two completely different concepts. Some people say that vinegar drinks can retain various vitamins, inorganic salts, and other trace elements in fruit more completely. However, there is insufficient scientific evidence for using it to treat diseases. People with excessive gastric acid secretion or suffering from gastric ulcers should be cautious when drinking vinegar drinks.
Chinese Health Wisdom:
Since ancient times, eating vinegar has been a traditional way of maintaining health in China. In our country, the habit of eating vinegar varies by region. All parts of the country produce vinegar, with a wide variety of styles and characteristics. It is not only consumed in large quantities but is also the most common condiment in many traditional foods, combined with the health theory of traditional Chinese medicine, as vinegar acid has the effect of softening blood vessels.
A reasonable diet is crucial. Food should be quantified and individualized based on each person's height, weight, and work intensity. This is the soft science of dieting. Weight determines the quantity—how much to eat. Individualization emphasizes a balanced diet. The diversity of food is the source of health.
9. Soybean Legume
Reason for making the list:
The main component of soybeans is protein, especially for vegetarians. They contain all the essential amino acids needed by the human body, which are beneficial for muscle repair and regeneration, and the growth of skin, hair, and nails. Soy protein is also the cheapest protein. Soybeans are highly nutritious, but eating them directly affects protein absorption and can cause bloating and other gastrointestinal issues. The protein absorption rate of whole soybeans is about 65%, while after processing into soy milk, the absorption rate increases significantly. Therefore, it is best to eat soybeans as soy milk or tofu. You can make soy milk with a soy milk machine in the morning and steam steamed buns with soybean dregs at night, achieving a complementary effect of coarse and fine grains.
tips: Do not use soy milk as a substitute for milk. The protein quality of soy milk is equal to that of milk, its iron content is 5 times that of milk, its fat content is less than 30% of milk's, and its calcium content is only 20% of milk's, with phosphorus at 25% of milk's. So, you should drink both soy milk and milk.
Chinese Health Wisdom:
Compared to milk, Chinese people are more fond of soy milk and a series of soy products made from soybeans. Especially among Buddhist followers in our country, the main source of protein cannot be meat, so it can only be soy products. The rich plant protein makes soybeans a standout in the kingdom of proteins.
10. Grape Fruit
Reason for making the list:
In midsummer, it is the season when grapes are abundantly available. Grapes are nutritious, fresh and delicious, with a sweet and sour taste that people of all ages love. Grapes contain essential vitamins and minerals for the human body, as well as a small amount of protein and fat. They are neutral in nature, sweet and sour in taste, and non-toxic. TCM doctors of all generations have regarded them as a great remedy for nourishing blood.
tips: Nutritionists have found that grape skins contain more resveratrol than the grape flesh and seeds. Resveratrol is a polyhydroxy phenolic compound with extremely strong anti-cancer ability. When people eat grapes, they usually spit out the skin because it is astringent, which causes a significant loss of the nutrients from the grape skin. So from now on, we should all "eat grapes without spitting out the skins."
Chinese Health Wisdom:
Traditional Chinese medicine believes that grapes are neutral in nature, sweet and sour in taste, and can nourish blood and Qi, relieve vexation and quench thirst. Modern medicine has proven that the polyphenols in grapes have strong antioxidant activity, which can effectively adjust the function of liver cells and resist or reduce the damage of free radicals to them. The roots, stems, and leaves can also be used as medicine; the whole plant is a treasure.
11. Apple Fruit
Reason for making the list:
Among the many fruits, the apple is arguably the most common. Apple pectin is a soluble fiber that not only promotes cholesterol metabolism and effectively lowers cholesterol levels, but also regulates the digestive system when eaten raw because of its rich fiber content, which aids in excretion. On the other hand, it is also beneficial for people with diarrhea because apple acid has an astringent effect. Apples have the effect of promoting fluid production, moistening the lungs, strengthening the spleen, and whetting the appetite. Nutritional analysis shows that apples contain the most fructose, various organic acids, pectin, and trace elements, which can dilate blood vessels and are beneficial for patients with hypertension. Additionally, although apples are nutritious, they are not high in calories, making them popular among people losing weight and suitable for all ages.
tips: Apples are rich in antioxidants. People with a weak spleen and stomach must wrap the apple in tin foil and cook or stew it before eating. Do not eat fruit before meals to avoid affecting normal eating and digestion. For apples of the same size, the heavier one contains more water. Tapping it with a finger, the crisper the sound, the fresher it is.
Chinese Health Wisdom:
In China, apples have long symbolized "peace and safety" since ancient times. The "peace apple" symbolizes peace and auspiciousness. The name "apple" (pingguo in Chinese) is a homophone for "peace" (ping'an), hence the association. China is the world's largest apple producer, with many regions having large and high-quality yields. Eating locally produced apples is a good example of using local resources.
12. Rice Carbohydrate
Reason for making the list:
Chinese people have been eating rice for thousands of years. Geographically, people in the south are more accustomed to eating rice, while people in the north eat more noodles. The most reasonable way for Chinese people to eat rice is: it is recommended that people in the south eat southern rice, and people in the north eat northern rice. For people in the north, southern rice is planted