The most nutritious food list

With the improvement of health consciousness, people choose Food not only to satisfy their appetite, but also to pay more attention to nutrition. Recently, the British Broadcasting Company and the United States, “National Geographic” and other media have reported “the world’s most nutritious 100 food rankings,” caused widespread concern.

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The rankings come from a study published in the U.S. Influence Factor magazine. The Asia-Pacific Theoretical Physics Center analyses the nutritional components of 1000 kinds of food and selects the 100 most comprehensive foods. The study used the daily nutritional requirements of a 20-year-old male to combine 1000 kinds of food and ensure that each group had as few foods as possible. In about 20,000 food combinations, the researchers identified 100 of the most frequently occurring foods. High frequency means that this kind of food nutrition is rich and comprehensive. This issue, “Life Times” from the top 25 of the list of food selected 10 kinds of food common in our table, ask experts to further assess their nutritional value.

Almond. The first almond, the scientific name of Ba Danmu and the American Almond, is rich in monounsaturated fatty acids that reduce inflammation, prevent cardiovascular disease and help control urine disease. In addition, Almond contains manganese to help strengthen the bones, magnesium helps the organs, muscles and nervous system normal work, maintain blood pressure stability; the flavonoids in the epidermis help anti-aging. Ziqi Cuihua, associate professor of nutrition, Jinan University, said that Edible almond can match with other nuts, but 100 grams of almond calories up to 600,000 cards, a day to eat one is enough.

Litchi. The second-ranked Litchi, also known as the release of fruit, sweet taste, rich in vitamins A, C, B1, B2, potassium, or a good source of riboflavin. The antioxidant active substance contained in the pulp can activate brain cells, delay skin aging, and promote intestinal peristalsis. The Litchi must be spit seed, because its seeds contain a small amount of toxic substances.

Flounder. In the fourth place is the flatfish. The “best option” in the U.S. Fish consumption proposal, released in 2017, is halibut. Flounder is marine fish, near the bottom of the food chain, low mercury content. Flounder is also rich in human essential vitamin B1. Lack of vitamin B1 in the body, depression, mental retardation, increase the risk of depression, severe can lead to beriberi disease and other diseases. “Dietary Guidelines for Chinese residents (2016)” suggests eating fish 280~525 grams a week.

Pumpkin son. The sixth-ranked pumpkin is rich in protein and is a good source of iron, manganese, zinc, and plant sterols. It contains linoleic acid and plant protein can help regulate blood sugar, blood lipid; The study found that eating 6 tablespoons of pumpkin every day can effectively reduce the risk of cardiovascular disease, often eat pumpkin can also reduce the incidence of male prostate cancer . Need to be reminded that the South seeds of high fat content, should be appropriate consumption. Recommended with rich in vitamin C fruits and vegetables to eat, conducive to iron absorption.

Lard. Ranked eighth. Lard has been “demonized” in recent years and is considered an unhealthy food representative. According to the “Chinese Food composition Table”, lard (suet) fat content of up to 88.7%, heat is very high, but the content of vitamin A, E is higher than other animal oil content. Lard is also a good source of B vitamins. Lard contains more unsaturated fatty acids than butter.

Zhu Yi, an associate professor of food science and nutrition engineering at China Agricultural University, said lard was a sticking point in saturated fatty acids, but the body needed it. As long as the quantity, will not affect health. If you usually have more high-fat food, do not recommend eating lard, especially the hypertension , hyperlipidemia and cardio-cerebral vascular disease, should eat less or eat lard.

Beet leaves. The Nineth beet leaf was thrown away by many people. Beet leaves are rich in calcium, potassium, vitamin K,b vitamins (especially vitamin B2). Potassium helps maintain acid-base balance and muscle normal function, participates in energy metabolism, and vitamin K helps bone to absorb calcium. Beet leaves are rich in urine glycosides, according to a study by Harvard University, which can prevent depression . “Chinese residents Dietary Guidelines (2016)” recommended that daily intake of 300~500 grams of vegetables, sugar beet leaves and other dark vegetables should account for 1/2, can be boiled after the cold or jihuo quick fry.

Tangerine. The Chinese are familiar with the 14th tangerine. Oranges are rich in vitamin C and carotene, and carotene is converted into vitamin A in vivo to protect the eyes and improve night blindness. It is also a good source of manganese, selenium and bioactive substances. At the same time, the honey orange heat is low, each 100 grams only 45,000 calories, the fiber content is high, easy to produce the satiety feeling, is suitable for the control body weight the crowd eats. Although the nutrition is rich, the heat is low, but its sugar content is high, also can not eat more, suggest to eat two a day of medium size can.

Little Onions. The Chinese onion is the 16th most common table. Shallot is rich in potassium, phosphorus and magnesium, and is a rich source of vitamin C and K. Onions in the volatile oil and spicy known as strong anti-inflammatory, sterilization and other functions, can stimulate the secretion of the corresponding glands, sweating, diuretic role. The selenium in onion can reduce the nitrite content in the body, and can prevent the gastric cancer and many kinds of cancer . The study found that men who ate more than 9 grams of allium vegetables a day had a lower risk of prostate cancer in half.

Purple cabbage. The 19th-ranked purple cabbage, rich in anthocyanin. Anthocyanin is a powerful antioxidant that protects the body from free radicals, helps stave off aging, and contains rich vitamins and dietary fiber. Purple cabbage has special fragrance, can boil, fry, cold or make kimchi and so on. But Anthocyanin is better in acidic conditions, when boiled or fried purple cabbage, it is best to add some white vinegar.

Chili powder. The 25th place chili powder, is the Chinese stir-fry commonly used seasoning. Paprika is a good source of chemical compounds such as vitamins A, E and phenols. Eat spicy also have a certain antihypertensive effect, help prevent brain stroke . Adding paprika to the cooking can reduce salt consumption. Chili powder is good, but more spicy, excessive consumption will stimulate gastric acid secretion, resulting in gastrointestinal inflammation. Recommended food, hemorrhoids, stomach enteritispatients better eat or not eat.

It should be reminded that the nutritional food rankings, although available for people to refer to, but no single food can provide the human body needs all the nutrients. Zhu Yi warns that the ranking of food nutrition does not mean that food outside the rankings is not nutritious or can be healthy only by eating champion food. The Dietary Guidelines for Chinese residents (2016) suggest that the average person should consume more than 12 foods per day, more than 25 species per week. Develop balanced eating habits, pay attention to the diversity of food, only beneficial to health. In addition, pay attention to the way food cooking, cooking is good, even the most nutritious food, improper cooking may turn it into unhealthy food.

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