Garlic Shrimp and Broccoli
1. Broccoli and other cruciferous vegetables, such as Napa cabbage, contain a phytochemical called isothiocyanate. This not only helps clear intestinal waste but also has anti-cancer properties. To maximize nutrient retention, experts recommend not cooking these vegetables for too long. Broccoli can be stir-fried or briefly blanched for a cold salad.
2. Onion The gut contains both probiotics and pathogenic bacteria. When pathogenic bacteria outnumber probiotics, the balance of the gut flora is disrupted, which can lead to various issues like constipation and diarrhea. To nourish probiotics and stimulate their growth, it's important to eat more foods rich in oligosaccharides, with onions being an excellent choice. Research shows that raw onions have the best health benefits; they can be used in cold salads or added to salads. Eating raw onions with rich, fatty foods like beef or mutton can help cut through the grease.
3. Garlic Allicin in garlic is a powerful antibacterial substance that can activate cells, speed up gastrointestinal motility, promote metabolism, and relieve fatigue. To ensure garlic's health benefits, it's best to follow the principle of "eat it raw, not cooked; eat it minced, not whole." Using raw garlic in cold dishes or making garlic paste are very healthy ways to consume it.
4. Legumes Legumes are rich in insoluble dietary fiber, which reduces the time food stays in the intestines, prevents constipation, and lowers the risk of colon cancer. Legumes like soybeans and black beans are rich in lecithin, a "master" at breaking down fats and promoting fat metabolism. Experts suggest that mixing grains and legumes can increase protein utilization to 73%, comparable to meat, and higher than consuming a single protein source alone.
5. Whole Grains Whole grains like oats and brown rice are rich in soluble dietary fiber, which can effectively lower cholesterol, cleanse the intestines, regulate blood sugar, and help the body metabolize some carcinogens. Additionally, these foods are less processed and more nutritious, but their texture can be plain, so pairing them is important. For example, you can add some brown rice when steaming rice, or add a handful of oats when cooking rice congee or making soy milk.
6. Seaweed, Black Fungus, and other Fungi and Algae These foods contain a large amount of plant-based collagen, which effectively promotes the excretion of waste from the body, reduces constipation, and cleanses the intestines, making them a great aid in human metabolism. Seaweed is delicious whether it's in soups, stir-fries, or cold salads. Adding a few drops of vinegar during cooking not only seasons the dish but also aids in calcium absorption.