Autumn diet rules: eat dark vegetables
4 rules for early autumn diet: eat dark vegetables everyday a handful of nuts
First, eat dark vegetables, especially green leafy vegetables and orange-yellow vegetables
In summer, in order to cool down during the summer, the fruits and vegetables eaten by people are generally dominated by melons, such as melon, cucumber, watermelon, melon, etc. However, the content of carotene (which can be converted into vitamin A in the human body) in such fruits and vegetables Lower, this easily leads to less vitamin A reserves in the body. Vitamin A is necessary for the synthesis and repair of epithelial tissue. If it is severely deficient, the resistance of the skin and mucous membranes will be reduced, the mucous and sebum secreted on the surface will be reduced, and the mucosal immune function will also be reduced. Vitamin A deficiency is characterized by dry epidermis, hair follicles, rough skin, and even dry eyes. The orange-yellow vegetables and green leafy vegetables are rich in carotene, such as carrots, spinach, kale, broccoli, and Chinese cabbage, and they should be eaten more in the fall.
Second, eat foods that help the stomach, such as pumpkins, millet, etc.
Autumn is a period of high incidence of digestive diseases. Frequent consumption of fat and sweet flavors can make the fragile stomach worse. At this time, we should eat some foods that help the stomach, such as pumpkin, millet, cabbage, ginger, papaya and so on. In addition, fermented foods such as yoghurt and soybean meal are rich in nutrients and easy to digest, and are also suitable for autumn foods.
Third, use potatoes instead of some fine white rice
Autumn is the peak season for potato production. Regularly eating some yams, taro, potatoes, sweet potatoes, etc., is a good choice for replacing refined white rice. On the one hand, potato foods are rich in B vitamins, minerals such as potassium and magnesium, and dietary fiber is also relatively abundant, helping people to obtain more nutrition. On the other hand, modern research shows that they are used as staple foods to help prevent chronic diseases such as hypertension.
Fourth, eat a small amount of nuts every day
As the saying goes, “Spring eat buds, summer eat melons, autumn eat fruits, and winter eat roots.†Autumn is a good time to eat peanuts, walnuts, hazelnuts, almonds and other nuts. Eating nuts helps heart health, and nuts also provide vitamin E and many trace elements. After the fall, the climate will become increasingly dry, and eating more fried nuts will be uncomfortable. It is recommended to use raw raw food, five-scented cooking and light roasting methods, such as unroasted walnuts, hazelnuts, pine nuts, etc., spiced with boiled peanuts, light-roasted Ba Danmu, pistachios, and cashew nuts.
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