As the saying goes, "Delicacies are everywhere, but you only have one mouth," and "The dining table is infinitely large, but your chopsticks are for just one plate." With so much food, choosing becomes difficult. Some say follow your gut; others say follow the season. Either way, it makes sense, but it's still hard to choose. This time, we won't talk about reason, but will simply follow the nutrition experts' dining table to see which foods they prefer.
1. Apple
Apples are good for the intestines. The rich dietary fiber and organic acids in them can soften stools. Apples can also relieve stress. They are rich in potassium, which can reduce the risk of high blood pressure caused by excessive sodium intake. Apples are easy to store and have many ways to be eaten: raw, cooked, or as applesauce. Apples are generally eaten between meals, such as at 10 AM and 3 PM. In the morning, it's mainly to replenish water and energy. In the afternoon, it's because you feel thirsty after a nap, and apples have the effect of promoting saliva production.
2. Oat
The nutritional value of oats isn't the highest, but they are very easy to cook. Long-term consumption can effectively lower blood cholesterol and blood sugar, and also has a laxative effect. It can improve blood circulation and relieve stress. Oats are also a great partner for staple foods. Adding oats to congee can lower the glycemic index; adding oats to flour products can increase dietary fiber. But you should not exceed 50 grams per day. It's best to choose the whole-grain kind, without trans-fat-containing vegetable cream, and it's low in calories.
Black Rice and Oat Paste
3. Radish
A radish is a treasure from top to bottom: radish seeds are known as Raphani Semen, which can aid digestion, reduce bloating, lower qi, and resolve phlegm. The nutrient content of radish leaves and skin is even higher than that of the radish flesh. Radishes also prevent cancer, prevent cardiovascular and cerebrovascular diseases, lower lipids, and stabilize blood pressure. The key is that they can be bought all year round. Radishes are often seen in nutritious southern soups, such as the white radish and beef soup that moistens the lungs and clears the mind, and the radish and Chinese yam soup that strengthens the spleen and harmonizes the stomach. There are also folk remedies, such as drinking radish juice with warm water to treat a sore throat. People with a weak spleen and stomach should not eat it.
4. Bean
Beans are a food needed by the whole family. They are rich in high-quality plant protein, soy isoflavones, etc., and are suitable for the elderly with high blood pressure, heart disease, etc. They also contain a large amount of iron, which is beneficial for children's development. The plant estrogen in them can regulate hormone levels in menopausal women. They also have certain benefits in preventing male prostate diseases. Soybeans can be prepared in various ways. Common ones include tofu, soy milk, bean sprouts, etc. You can eat them in different ways. Take tofu, for example. Minced meat tofu or fish stewed with tofu is highly recommended, because the animal protein in lean meat and the plant protein in tofu complement each other, creating a 1+1>2 effect.
Cold-dressed Shredded Tofu
5. Chrysanthemum
Among flower foods, chrysanthemums are almost the most commonly used. "Protecting the liver," "improving eyesight," and "clearing the heart" are the most common words nutrition experts use to describe chrysanthemums. For wind-heat colds, headaches, dizziness, red and swollen eyes, and blurred vision, chrysanthemums can be eaten. Chrysanthemums are also beneficial for patients with coronary heart disease and high blood pressure.
In the flower category, experts showed strong consistency. "Picking chrysanthemums under the eastern fence, I calmly gaze toward the southern mountains." Ever since being favored by Tao Yuanming, the chrysanthemum has been given the title of "hermit" and has added much elegance. In fact, this low-key "gentleman" is also very famous in the nutrition world.
6. Cod
Compared to freshwater fish, saltwater fish are rich in highly unsaturated fatty acids that are not found in terrestrial animals and plants. Therefore, 80% of experts have their sights set on saltwater fish. And among saltwater fish, most experts have recommended cod. "Shark meat is good, but ordinary people can't afford it," nutrition experts emphasized. The reason they recommend cod is not only because of its outstanding nutritional value, but also because its price is moderate, making it almost the most cost-effective aquatic food.
Cod is very "fit" and is relatively slim among fish. Its fat content is particularly low, only 0.5%, the same as shark meat (the fat content of salmon is 7.8%). Moreover, the protein content in cod is very high, at 16.8%, which is higher than that of salmon, pomfret, and hairtail.
Lemon and Herb Pan-fried Cod
Olive oat bread
Egg bun
Clean meat pine