10 kinds of healthy foods that nutritionists eat the most, which ones do you often eat？
The following article comes from nutritionist Gu Chuanling, and the author is nutritionist Gu Chuanling.
Nutritionist Gu Chuanling.
Author of "Guide to Scientific Pregnancy of Lilac Mother", director of the Capital Society of Health Care, Nutrition and Food, the first registered dietitian in China, and master of nutrition medicine, was awarded as "2022 brave young people in China who focused on knowledge popularization and escorted Chinese nutrition and health" by Southern Weekend. Focus on the nutrition of women and children, and accompany everyone to eat healthy and beautiful.
Some time ago, I wrote an article about 12 kinds of foods that nutritionists hardly buy or eat. Some friends asked me to share the N kinds of foods that my family eats the most. Teacher Gu handed in my homework, including staple food, fruits and vegetables, meat, eggs and milk beans, totaling 10 kinds. Let me talk about the reasons why I love them.
1. Oats
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My favorite whole grain is oatmeal, which is rich in β -glucan and swells with water, which can increase satiety, which is beneficial to weight control; In addition, its sticky state is also helpful to reduce the total cholesterol and "bad cholesterol" in the blood, and this benefit to blood lipids has been stamped and recognized by authoritative organizations in many countries.
In addition, its slippery taste is better than other whole grains, so I especially like oatmeal, and so do my children.
My favorite oats are instant oatmeal, raw oatmeal and whole oatmeal.
Although the GI of instant oatmeal is as high as 79, I still eat a lot of breakfast, because it is so convenient to eat it with boiled water and cold milk. I also cook an egg and blanch vegetables, so that my blood sugar can be controlled steadily after meals. When time permits, porridge will be cooked directly with raw oatmeal, and its GI is only 55.
2. Soymilk
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Soybean can not only supplement high-quality protein, but also supplement soybean isoflavones that can regulate estrogen in two directions and phytosterols that inhibit cholesterol absorption.
The dietary guidelines for China residents suggest eating 15-25g of soybeans every day. If tofu is not made, I will beat soybean milk. In order to save trouble, I will cook the beans and freeze them separately. When I want to drink them, I will put them directly into the soybean milk machine, add some nuts and add boiling water, and I can drink them in 3 minutes.
3. Spinach
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Among the green leafy vegetables, my spinach eats the most, and its lutein and zeaxanthin contents are among the best in vegetables. Lutein is the pigment with the most content in the macula of eyes, and its beta-carotene is also among the best in vegetables. Beta-carotene can be converted into vitamin A which is helpful for eye health, so spinach is really friendly to office workers who use our eyes seriously.
In addition, it is also rich in vitamin K which promotes calcium deposition, vitamin C which promotes iron absorption and collagen synthesis, and antioxidant α-tocopherol.
Spinach in spring is still very cheap. It is highly recommended that you eat it. Boiling water for 1 minute can be used for cold salad or soup. You can get very rich nutrition by eating 1-2 fists a day.
4. Little cherry tomatoes
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In order to control my weight, I seldom prepare unhealthy snacks, but I always keep small cherry tomatoes in my refrigerator. Compared with vegetables, they taste sweet and sour and are close to fruits. Compared with fruits, they have lower energy and sugar content. When I am tired from work or greedy, I will wash two handfuls to eat.
In addition, it is also rich in vitamin C, the content is 33 mg /100 g, and it is also rich in lycopene. Although the bioavailability is not as high as that of cooked food, just eat more when it is crushed.
5. Berries
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I really love strawberries, kiwis and blueberries. I eat strawberries almost every day in spring, but I often eat kiwis and blueberries in autumn and winter.
The first thing that conquers me and my baby is their taste, which is soft and sweet and sour. Who can not love it? Then talk about nutrition. Strawberries and kiwis are rich in vitamin C, and blueberries are rich in anthocyanins. Eat it every day, and the antioxidant and anti-inflammatory effects will be directly filled.
6. Walnuts
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I have almost no habit of eating nuts at ordinary times. Although I bought a small bottle of linseed oil at home, because my mother mainly cooks, she doesn’t like to use linseed oil, so the intake of α -linolenic acid that the human body can’t synthesize may not be enough, so I will put walnuts rich in α -linolenic acid when I make soybean milk.
Walnut is a walnut with a shell, which is peeled now, and the film inside will not be removed. In addition, the beans with soy milk are frozen. Although boiled water is added, the neutralization temperature is not high, so it will not destroy α -linolenic acid and antioxidant flavonoids.
7, pig hind leg meat
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Pig hind leg meat is the most eaten red meat in my family. Compared with most parts of meat, it has lower saturated fatty acid content, and the fat and lean meat are still very distinct. It is convenient to remove the fat on the surface when cooking. Although it is recommended to eat less red meat, lean pork is very iron-rich and vitamin B1. Considering that its price is more affordable than beef and mutton, it has no fishy smell, so my family eats it the most.
8, eggs
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One person and one egg every morning has become a dietary pattern in my family. Its protein is the most perfect among all foods, and its absorption and utilization rate is particularly high. The most common thing to eat is boiled eggs, but children don’t like egg yolks, so they will make custard for him and occasionally scramble eggs.
9. Milk
Besides eggs, milk is also a must for breakfast. Everyone drinks whole milk except me. I chose skim milk because my blood cholesterol was high some time ago and I was reluctant to waste egg yolk. Then I drank two packs of milk a day.
10. Norwegian blue and white fish
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Norwegian mackerel is also called Atlantic mackerel. I have recommended it many times before, and my love is right.
In terms of DHA content, the mackerel directly beats the salmon. The DHA content of the mackerel is 27% higher than that of the salmon, but the price is only half that of the salmon, which is particularly cost-effective! Simply fried, the taste is strong and the aroma is full. After eating it, it is really no longer greedy for other fish.
These are the 10 foods that nutritionists eat the most. Which ones do you often eat?
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Original title: "10 kinds of healthy foods that nutritionists eat the most, which ones do you often eat?" 》
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