秋季养生重点 13种食物防病补身
来源:    发布时间: 2018-10-11 03:18   7 次浏览   大小:  16px  14px  12px


秋季是个收获的季节,各种果蔬开始上市,也给人们提供了好选择,那么秋季我们应该吃哪些食物呢,吃哪些食物有益于秋季养生保健呢?



Autumn is a harvest season, a variety of fr

秋季是个收获的季节,各种果蔬开始上市,也给人们提供了好选择,那么秋季我们应该吃哪些食物呢,吃哪些食物有益于秋季养生保健呢?

Autumn is a harvest season, a variety of fruits and vegetables on the market, but also provides a good choice for people, so what food should we eat in autumn, what food is good for autumn health care?

 

秋季养生重点 13种食物防病补身

Autumn health regimen focuses on 13 kinds of food for disease prevention and repair

 

如今的气温越来月低,让人们感受到了秋天的凉意。秋季是个收获的季节,各种果蔬开始上市,也给人们提供了好选择,那么秋季我们应该吃哪些食物呢,吃哪些食物有益于秋季养生保健呢,下面十三种超级食物供大家做参考。

Nowadays, the temperature is getting lower and lower, which makes people feel the coolness of autumn. Autumn is a harvest season, a variety of fruits and vegetables on the market, but also provides a good choice for people, so what should we eat in autumn, what foods are beneficial to autumn health care, the following 13 super food for your reference.

 

枣:9月~12月。

Date: September ~12 month.

 

鲜枣脂肪低、膳食纤维、钾元素和维生素C含量高。此外鲜枣还含有丰富的功能活性成分,如类黄酮、芦丁以及多糖类,具有改善血脂、降低胆固醇,降血压的作用。枣味甜,既可生吃,又可入汤或加入奶制品等甜食中一起食用,或者做成枣泥。

Fresh jujube is low in fat, high in dietary fiber, potassium and vitamin C. In addition, fresh jujube also contains rich functional active ingredients, such as flavonoids, rutin and polysaccharides, which can improve blood lipids, reduce cholesterol, and lower blood pressure. Jujube tastes sweet. It can be eaten raw, soup or dairy products, or made into jujube paste.

 

猕猴桃:9月~第二年3月。

Kiwifruit: September ~ second March.

 

除了富含维生素C外,猕猴桃中的微量元素钾和铜含量也较高。最新研究发现,猕猴桃中特有的猕猴桃碱可以加速蛋白质消化,保护肠胃。猕猴桃口感酸甜、汁水多,可与草莓、哈密瓜、橙子一起做成水果拼盘食用。

In addition to vitamin C, kiwifruit has higher levels of potassium and copper. According to the latest research, kiwifruit's unique kiwifruit can accelerate protein digestion and protect the stomach and intestines. Kiwifruit taste sweet and sour, juicy, and strawberry, cantaloupe, orange together into a fruit plate to eat.

 


石榴:8月~12月。

Pomegranate: ~12 month August.

 

美国加州大学洛杉矶分校一项研究发现,石榴汁中抗氧化物质含量比红葡萄酒更高,能帮助人体清除自由基,抵抗衰老。石榴还富含维生素C和叶酸。石榴籽富含可延缓衰老的多酚类物质和类黄酮,吃石榴时最好要嚼一嚼石榴籽。

A study by the University of California, Los Angeles, found that pomegranate juice contains higher levels of antioxidants than red wine, helping the body clear free radicals and resist aging. Pomegranates are also rich in vitamin C and folic acid. Pomegranate seeds are rich in polyphenols and flavonoids that delay aging. It is best to chew pomegranate seeds when eating pomegranate.

 

苹果:8月~11月。

Apple: August ~11 months.

 北京聚尚君国际养生会所

数据显示,每份苹果(约28克)含膳食纤维4克。除此之外,苹果还富含多种抗氧化物质,如槲皮素、儿茶酚、表儿茶酚等,这些成分有助于减少癌症、心血管疾病、哮喘、糖尿病等多种疾病的风险。苹果洗净连皮吃最好,因为有益心脏健康的黄酮醇等活性物质在皮中含量最高。

The data showed that each apple (about 28 grams) contained 4 grams of dietary fiber. In addition, apples are also rich in a variety of antioxidants, such as quercetin, catechins, epicatechins, etc., which help reduce the risk of cancer, cardiovascular disease, asthma, diabetes and other diseases. It is best to wash and eat apple peel because active substances such as flavonols, which are good for heart health, are the most abundant in the skin.

 


梨:8月~第二年2月。

Pear: August ~ second February.

 

每份梨(约28克)含膳食纤维也在4克左右,其还富含维生素C和人体所需的微量元素铜。秋梨生吃味甜汁多,熟吃时可烘焙或水煮,质地变软。

Each pear (about 28 grams) contains about 4 grams of dietary fiber, which is also rich in vitamin C and the trace element copper needed by the human body. Autumn pear is sweet and juicy and can be roasted or boiled when cooked, and the texture becomes soft.

 

葡萄柚:9月~第二年4月。

Grapefruit: September ~ second April.

 

吃一份葡萄柚(约合247克)可满足维生素C日推荐量的75%。葡萄柚还富含抗氧化剂番茄红素和降低胆固醇的天然物质果胶。葡萄柚具有其他柑橘类水果所没有的特殊酸味,可与多种绿叶蔬菜一起食用,或者榨汁饮用。

Eating a grapefruit (about 247 grams) can meet 75% of the recommended daily vitamin C. Grapefruit is also rich in antioxidant lycopene and low cholesterol natural substances pectin. Grapefruit has a special acidity that other citrus fruits do not have, and can be eaten with a variety of green leafy vegetables, or drink juice.

 

橘子:11月~第二年4月。

Oranges: November ~ second April.

 

橘子富含维生素C和胡萝卜素,可与杏仁、枣和蜂蜜一起食用。

Oranges are rich in vitamin C and carotene, and can be eaten with almond, jujube and honey.

 


秋季养生重点 13种食物防病补身

Autumn health regimen focuses on 13 kinds of food for disease prevention and repair

 

西兰花:9月~第二年6月。

Broccoli: September ~ second June.

 

一个中等大小的西兰花就可以满足人一天的维生素K和维生素C需求。研究表明,维生素K不但与凝血功能有关,还有益于骨骼健康。作为十字花科蔬菜的一员,它还富含多种抗癌降脂成分。在烹饪西兰花时,加热过度会破坏其中的活性物质硫代葡萄糖苷,防癌效果也会大大降低。西兰花适宜清蒸、炒菜或凉拌。

A medium-sized broccoli can meet the needs of people for vitamin K and vitamin C a day. Studies have shown that vitamin K is not only related to coagulation function, but also beneficial to bone health. As a member of cruciferous vegetables, it is also rich in many anti-cancer and lipid lowering ingredients. When cooking broccoli, excessive heating can destroy the active substance glucosinolates, and the anti-cancer effect will be greatly reduced. Broccoli is suitable for steaming, stir frying or cold mixing.

 

西葫芦:10月~第二年2月。

Summer squash: October ~ second February.

 

其富含的胡萝卜素能在人体内转化成维生素A,有对抗皮肤老化和防癌效果,还能保护和提高视力。西葫芦微甜,皮厚的可以储存数月。需要注意的是,高温煎炒西葫芦可能产生令人致癌的丙烯酰胺,因此烹炒时温度一定要低。

Its rich carotene can be converted into vitamin A in the human body, has anti-aging and anti-cancer effects, but also to protect and improve vision. Zucchini is slightly sweet and thick and can be stored for months. It should be noted that high-temperature frying of Zucchini may produce carcinogenic acrylamide, so cooking temperature must be low.

 

南瓜:10月~第二年2月。

Pumpkin: October ~ second February.

 

富含钾,也是B族维生素和膳食纤维的良好来源。南瓜籽对男性前列腺具有保护功效。南瓜味甜口感好,除了炒着吃外,还可用来做饼或煮粥。南瓜淀粉含量较高,可以用来替代部分主食。

Rich in potassium, it is also a good source of B vitamins and dietary fiber. Pumpkin seed has protective effect on male prostate. Pumpkin tastes sweet and tastes good. Besides fried food, it can also be used for making cakes or porridge. Pumpkin starch content is high, can be used to replace some of the staple food.

 


秋季祛燥 14款养生粥健脾强心

Autumn dispels dryness 14 health preserving porridge, strengthening spleen and strengthening heart

 

红薯:9月~11月。

Sweet potato: September ~11 months.

 

其富含胡萝卜素和微量元素铁,还具有一定的抗炎功效。此外,红薯也富含维生素C,并且由于其周围淀粉的保护作用,加热时损失较少。红薯最好烤着吃,不仅味道香甜,而且保存的维生素比水煮红薯更多。

It is rich in carotene and trace element iron, and also has certain anti-inflammatory effect. In addition, sweet potatoes are also rich in vitamin C and lose less when heated because of the protective effect of starch around them. Sweet potatoes are best baked, not only sweet, but also more vitamin than boiled sweet potatoes.

 

白萝卜:9月~第二年4月。

White radish: September ~ second April.

 

萝卜根茎含有丰富的维生素C和芥子油等抗癌成分,萝卜缨口感类似芥菜,是胡萝卜素、维生素K和叶酸的极佳食物来源。萝卜既可以生吃,还可以用来煲汤。

Radish rhizome is rich in vitamin C and mustard oil and other anticancer ingredients. Radish reel tastes like mustard and is an excellent source of carotene, vitamin K and folic acid. Radish can be eaten raw and can also be used for boiling soup.

 

球芽甘蓝:9月~第二年3月。

Brassica oleracea: September ~ second March.

北京聚尚君国际养生会所

也称抱子甘蓝,是叶酸、铁和维生素K的优质来源。每天吃半杯球芽甘蓝(约合36克),即可满足一天所需要的维生素K。球芽甘蓝味微苦,烧煮时加点辣椒或醋,口感更好。

Also known as Brassica oleracea is a good source of folic acid, iron and vitamin K. Eat half a cup of Brassica oleracea (about 36 grams) a day to meet the vitamin K needed for a day. Brassica oleracea has a slightly bitter taste. When cooked, add some chili or vinegar and taste better.