The high-age people are a high-risk group for severe COVID-19, but there is a 98-year-old girl named Xu in Changhua. Not only did she have mild symptoms and recover successfully after the epidemic, she also said that she had not been sick for more t...
The high-age people are a high-risk group for severe COVID-19, but there is a 98-year-old girl named Xu in Changhua. Not only did she have mild symptoms and recover successfully after the epidemic, she also said that she had not been sick for more than 10 years before the diagnosis. The grandma revealed his secret of long-term prosperity, just following the old man’s words: “Enjoy the love and eat more meat.” You can live a super healthy life with less meat and more vegetables.
Wu Peifen, a nutritionist at Changhua Hospital of the Ministry of Fufu, said that compared to the lack of daily fruit and vegetables in today's people, Ah's dietary wisdom is more precious. As for how to eat fruit and vegetables, you can simply use color as the principle, "five colors of fruit and vegetables, the more colors, the healthier they are."
Wu Peifen said that insufficient intake of fruits and vegetables is closely related to various chronic diseases such as obesity, cardiovascular diseases, diabetes, etc.; fruits and vegetables contain rich antioxidants, such as vitamins A, C, E, dietary fiber, minerals, etc., which can promote peristalsis in the kidneys and help control blood sugar, blood pressure, and blood lipids.
The most important thing to be ignored is that fruits and vegetables contain rich phytochemicals, which are natural antioxidants, which can adjust immunity, and can also resist aging and cancer.
Phytochemicals are synthesised in the process of evolution and growth of plants to protect themselves. They are widely present in various parts of the plant and also give them different colors and special smells. Since humans cannot synthesize phytochemicals on their own, they must be taken through diet. The anthocyanins, tartacetins, zetacins, and corn zosters that are commonly heard are all phytochemicals, which can be classified simply by five colors: red, yellow, green, white, and black.
5 color fruits and vegetables to maintain health
1. Red color
●Representative fruits and vegetables: red vegetables, red peppers, large tomatoes, red berry, watermelon, strawberries, red pomegranate, cranberries, small tomatoes, etc.
●Common phytochemicals: solanin, anthocyanins, lemons
●Effects: antioxidant and reduce cancer risk
2. Orange yellow
●Representative fruits and vegetables: sausage, cinnabar, cinnabar mushrooms, yellow peppers, papaya, lemons, mango, pears, oranges, etc.
●Common phytochemicals: B-Hussin, Corn Yellow, ketoxin
●Effects: Antioxidant, Strengthening Immune Function
III, Green●Representative fruits and vegetables: all green leaves, green peppers, sausages, green cauliflower, strange fruits, green grapes, bale, fermented seeds, etc.
●Common phytochemicals: Hussin, erectin, erectin, indole (indole alkaloid), Hussin
●Effects: Antioxidant, Reduce cancer risk
IV. White: Rich in sulfides, allicin●Representative fruits and vegetables: bitter melon, Chinese cabbage, winter melon, white berry, sausage, bamboo, banana, pear, etc.
●Common phytochemicals: allicin, sulfur-containing compounds, polyphenols, phytoestrogens
●Effects: Antioxidant, Reduce cancer risk
●V. Blue/purple/black
●Representative fruits and vegetables: seaweed, black fungus, mushrooms, eggplant, purple sweet blue, black rice, grapes, mulberries, blueberry, etc.
●Common phytochemicals: anthocyanins, ketoxins
●Efficacy: Antioxidant, anti-inflammatory
Wu Peifen emphasized that it is best to eat 5 colors every day, or at least 3 colors to grasp the simple principle of "the more colors, the healthier you are".
As provided by the information provided by the National Health Administration and the Renaissance Hospital of the Taipei City Joint Hospital, it is best to eat at least 3 vegetables and 2 fruits every day. Due to the different nutrients and characteristics of various vegetables and fruits, the amount of "1 serving" of various vegetables and fruits is also not the same.
In simple terms, "1 serving" vegetables are about half a bowl of cooked vegetables to 8 cents, and the fruit is about the size of a fist, or a bowl of chopped fruit.
●Original publication URL
●
