Famous Doctor Reveals The "superhero" In The Food Circle! Prevent Cancer And Reduce High Blood Pressure, Cardiovascular Disease And Diabetes

Many studies have confirmed that a "plant-based diet" has a good contribution to the sustainability of the earth's resources and the prevention of chronic diseases. In the book "Simple Abundance: 52 Key Words for Subtractive Health" published by Lausanne Physician, it is mentioned that if you are willing to choose a healthy eating pattern, it will not only delay the arrival of the food crisis, but also reduce the consumption of medical care capacity and energy. Including high blood pressure, cardiovascular disease, diabetes and some cancers, can greatly reduce the risk of suffering due to dietary optimization.

You enjoy seasonal fruits and vegetables, stick to more vegetables and less meat, eat a Mediterranean diet...these are all good. But how can it be better? Here are ten superfoods recommended by Harvard Medical School. These good things are not only good, but also maintain a person's health at an excellent level.

◎ Berries

Blueberries, raspberries, cranberries, black currants, mulberries, and strawberries are cute little things called "Berry" in Chinese and "Berry" in English. They are not only delicious, but also help you fight Advanced antioxidant for degenerative diseases. The range of berries listed here is broad, and botanically strawberries and raspberries do not fit the definition of a berry. But it doesn't matter, as far as eating healthy, no matter what kind of Berry it is, it is very nutritious.

◎ Dark green vegetables

Spinach, chrysanthemum, cauliflower, kale, and sweet potato leaves of the super president are all good choices. Eating dark green vegetables every day is equivalent to eating rich folic acid, iron and calcium, and vitamins A and C are also replenished. One of the best things I think about living in Taiwan is the variety of vegetablesNot too expensive.

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◎ Fish rich in Omega-3

Dr. Lausanne recommends a plant-based diet, not to say that fish and meat should not be touched at all. For example, sardines, saury, flounder, mackerel, salmon, tuna, or the tuna that many people in Taiwan love to eat are all high-quality sources of Omega-3.

Vegetarian friends, no fish, "child" is fine. Seeds like sesame seeds, pumpkin seeds, and flax seeds can also help you supplement the nutrients your body needs.

◎ Dried fruits

Walnuts, almonds, hazelnuts, pistachios, macadamia nuts, cashews, pine nuts. Here, we ignore the strict definition of nuts in botany. The above dried fruits are high in nutrients and calories. The smart way to eat them is to eat them in rotation.

In Tibet, some people use a combination of wild walnuts and wild honey to help tourists on the plains to relieve their discomfort in the plateau. But in any case, walnuts and honey are good things, and the taste is also very good, you might as well try.

◎ Good oil

If food eaters don't pay attention, Omega-6 in oil intake is almost all seriously exceeding the standard. Better to rethink the balance and turn up the ratio of Omega-3 to Omega-9. When you have time to cook by yourself, buy a good amount of cold-pressed virgin olive oil (Spanish is very good) or the bitter tea oil that the older generation in Taiwan will use to care for the stomach, and use these good oils for cooking. To reduce the risk of cardiovascular disease, start with eating good oil.

◎ Whole grains

Collection of vitamin B family, the most complete unrefined nutrients, brown rice, millet, oats, buckwheat, whole wheat, rye and Taiwan red quinoa... Please choose your favorite to eat.

Teach you one of the easiest ways to lose weight, you don't have to exercise until you are out of breath and you don't have to starve until your eyes are dim,

Let's hear what American experts have to say? They believe that "whole grain fiber will carry other undigested foods and calories out of the body." Looking at the two groups of people who ate whole grains and refined grains, the "static metabolic rate" of the whole grain group was significantly better.

In Taiwan, it is not difficult to buy whole-wheat bread and whole-wheat noodles. You can even order red quinoa rice directly in restaurants. As long as you have whole grains in your heart, you can find them everywhere.

Fried tomatoes in good oil, nutritional bonus

In addition to the above six, there are also super good foods recommended by Harvard. Among them, tomatoes have been shown to help reduce the risk of prostate cancer. A small tip is, cooking makes tomatoes more nutritious! Fried tomatoes with good oil, its lycopene will be more easily utilized by the body.

The world is too complex and the environment is polluted too much. Please come to the superheroes in the food circle to escort you and stay safe from diseases. They are your most trustworthy super bodyguards.

◎This article is excerpted from / "Simple Abundance: 52 Keywords for Subtractive Health" Lausanne participated

◎Image source/Provided by Dazhi Image/Shutterstock