Super strong "heart-protecting food" fruits to resist depression and prevent cardiovascular diseases! How much do you eat every day to avoid getting hot and explosive?

The fruits belonging to plant seeds are considered to be a super strong "careful food". In the daily dietary guide promoted by the National Health Administration, it is recommended to eat one teaspoon (about 10 grams) for three meals to achieve a balanced nutrition. Chen Ziyin, a nutritionist at Changgeng Hospital in Linkou, said that fruits are a good source of oil, and more than 80% of its fat is non-flourish and fatty acids, which helps lower blood pressure, reduce the blood sterol, and reduce the risk of cardiovascular disease.

There are many types of fruits. The lesion absorbs different nutrients. The Chinese like to love almond fruit, cashew nuts, pistachios, walnuts, peanuts, hawaiian beans, sunflower seeds, pumpkin seeds, etc., each containing different minerals, especially the precious selenium element of Brazilian fruits, which can enhance antioxidant ability. Chen Ziyin said that ingredients can be eaten with different nutrients, such as: sesame content is higher than milk, peanuts are rich in tobacco acid, walnuts have anti-inflammatory properties, vitamin E of almonds can be adjusted, and the tines in pumpkin seeds have good care for male protective glands...

Can prevent dementia "meat diet", and emphasize the use of fruits, which is beneficial to brain health. Chen Ziyin shared that the largest production of peanuts and sesame in Taiwan is Tainan, which is in line with the low-carbon food mileage spirit of "eat locally and during the season". Sesame can replenish calcium and has a high iron content. In addition to tobacco acid, peanuts also contain antioxidant quinoa alcohol. The anti-cancer and antioxidant effects are precautions. They are cooked in steaming or boiling, and the taste is soft and dense.

Eating fruits reduces depression and protects cardiovascular. Choose "prototype grains" to reduce heat

The unique phytochemicals of fruits can resist the pressure of internal oxidation imbalance. Eating more can promote the body to secrete serotonin and produce a sense of happiness. Foreign studies have found that eating fruit foods can reduce depression. Chen Ziyin emphasized that the fruit is prone to moisture and produces yellow toxins that are prone to liver damage. Pay special attention to preservation methods. In addition, people with allergic quality and kidney disease should be careful when eating fruits and avoid allergens and high phosphorus, high-corrosion, and high-corrosion foods.

Although it is high-quality oil, eating too much fruit can still cause obesity and inflammation. Chen Ziyin reminded that adding powdered sugar or other flavored fruits is very good, especially for frying, honey and other methods. If you accidentally get a bite after bite, you will get a lot of it. Before purchasing, master the principle of "prototype grains" and pay attention to simple processing. Low-temperature baking can retain complete nutrients and also eat the original aroma of the fruit. It reduces sugar or salt ingestion so that you won't eat more heat.

5 suggestions for eating fruits

1. Take one teaspoon (about 10 grams) per meal, no more than 30 grams per day.

2. Do not eat only a certain kind of high-energy fruit and take it balancedly.

3. Master the principle of "prototype grains" and do not eat too many flavored fruits.

4. Buy small packages and avoid overeating or storing them for too long.

5. Choose a brand with credibility and avoid large-scale dispensing.

(Responsible for editing Ye Zicen)