"Pytoxin" is the main source of natural pigments and smells in plants. It makes the food appear bright and bright colors on the outside. It has the functions of removing free radicals, antioxidant and anti-inflammatory. Many studies have proven that phytoxin is related to cancer prevention. What foods does phytochemicals hide? What are the effects of different phytochemicals? How to achieve maximum effect by evacuating energy?

What is phytochemical? Many people know about vitamins, but they don’t know about phytochemicals that have strong antioxidant abilities, but when they talk about polyphenols, leafy ginger, quinoa, etc., they immediately came to mind: it turned out to be this one. There are thousands of phytochemicals that exist in vegetables, fruits and grains, giving plants a colorful color.

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Phytochemicals are natural compounds that protect plants. They have anti-inflammatory and antioxidant effects on humans and can reduce the risk of disease. Chen Yuhua, deputy director of the Taipei Medical University School of Nutrition, said that there are thousands of phytochemicals found. Although phytochemicals are not a must-have for humans, it doesn’t matter if they don’t eat them, eating them can improve immunity and promote health.

In the early years, people were not familiar with what phytochemicals were until the ads of tomato juice, the word "eggin" instantly exploded; then, the ads of green tea emphasized the antioxidant effect of "eggin". Chen Yuhua said that the various polyphenols such as lemon, saccharin, anthocyanin (red wine polyphenol), soybean anthocyanin, and soybean anthocyanin are well known, and it has been found that almost all fruits and vegetables contain special phytochemicals.

Rare phytochemicals are proven to be antioxidant and anti-cancer, especially quercetin and indole. Chen Yuhua pointed out that humans cannot produce phytochemicals by themselves, and they must be obtained through fruits and vegetables. Phytochemicals can be said to be the source of phytochemicals, which allows plants to show different colors. They can be roughly divided into seven colors: "red, orange, yellow, green, purple, black, and white". Different types of phytochemicals also have the ability to prevent and protect.

makes plants appear in various colors, each with different protective forces.

Take blue-purple fruits and vegetables as examples, grapes, blueberries, eggplant, purple aphrodisiacs, etc., contain anthocyanins and ketones; sausage, corn, papaya, and pumpkin are rich in sausage and corn yellows, and the appearance of fruits and vegetables is orange and yellow; red strawberries, tomatoes, and red peppers contain sausage, which are fat-soluble compounds.

In addition, the dark green vegetables have dark color of leaf green, so they lose the color of other phytochemicals. Chen Yuhua emphasized that the sentence "Eating more dark green vegetables is good for health" makes sense, and leaf greens are common in all green fruits and vegetables, which can detoxify, enhance hematopoiesis, lower sterols and anti-cancer effects. Of course, the more you eat, the more you can eat fruits and vegetables, the more you can supplement the important weapon to prevent cancer.

Eat more cruciferous families when fighting cancer, and eat more blue-purple fruits and vegetables when fighting oxidation.

Pytoxin can remove free radicals that are prone to carcinogenic, including stimulating the activity of detoxifying enzymes in the body and inhibiting cancer cell proliferation. The body seems to have an additional layer of protective cover, and is also called a "anti-cancer expert." Common anti-cancer phytochemicals include anthocyanins, quercetin, eratin, sulfur compounds, etc. Chen Yuhua recommends that you can eat more garlic and cruciferous vegetables.

When the blood pressure is too high and the citric sterol is too high, the red character appears in the number of three highs, the blood vessels will lose elasticity and the blood vessel walls will be damaged, increasing the risk of thrombosis. Phytochemicals help inhibit oxidation of cervical sterols, improve blood circulation, and prevent cardiovascular diseases. It is recommended to eat more blue-purple fruits and vegetables, and their anthocyanins, ketoxins, and phenolic fruits and vegetables are all the best antioxidants.

Balanced diet can reduce the occurrence of disease, but it cannot cure disease.

Food is not a drug and cannot cure diseases. Eating more fruits and vegetables is to get enough nutrients and reduce the occurrence of diseases; a healthy diet requires a balanced, broad and diverse choice of food. The phytochemicals are mainly taken from natural ingredients. If there are special diseases or abnormal conditions, such as poor teeth and swallowing difficulties, it is necessary to supplement health supplements with higher concentrations.

Chen Yuhua reminds that health foods have stylists, so don't eat them in excess; also note that most capsule types are fat-soluble and are not easy to bear, and it is easier to absorb and digest after eating.

Insulation reminder: Lettuce is full of phytochemicals, but it is safest to eat after cooking.

How to eat phytochemicals and when is the best time to eat it? Chen Yuhua believes that "not eating is worse than eating it incorrectly!" Eating vegetables and fruits at any time is OK, but fruits with high sugar content can easily lead to increased blood sugar, which may affect sleep quality. Do not eat them before going to bed.

Most vegetables, over-heating will cause a large loss of phytochemicals. Occasionally eating lettuce can actually supplement more phytochemicals. However, lettuce is prone to agricultural drug residues and parasitic cervical and bacterial infection problems, so it is safest to cook.

Phytochemicals are unique chemical substances present in plants. They resist external viruses, worm damage, ultraviolet light, air staining and other functions, and are the self-protection effect of plants. Zhang Silan, a nutritionist at Neihu Guotai Clinic, said that thousands of phytochemicals are precious nutrients for cancer prevention and anti-aging. If you take various colors of fruits and vegetables and vegetables on average every day, you can increase your positive energy.

Although phytochemicals are not essential nutrients for humans, they have a multiplication effect on health. "How should phytochemicals be eaten?" Zhang Slan pointed out that dietary guidelines usually indicate which foods to eat can supplement protein, vitamins, minerals and other content, but there are too many types of phytochemicals that cannot be quantified. Their extraction principle is "the more color, the better.".

Basic Edition/Daily 5 fruits and vegetables

3 servings of vegetables + 2 fruits. Each serving is one big

Have you 5 fruits and vegetables today? The "5 fruits and vegetables every day" promoted by the National Health Administration does not mean that you have to eat 5 kinds of fruits and vegetables a day, but 3 portions of vegetables and 2 portions of fruit, each portion is a big punch, about 100 grams. Zhang Slan said that the combination of 5 fruits and vegetables should be eaten in a sufficient amount, which will help achieve the goal of a balanced diet.

Advanced Edition/Fruit and Vegetables 579

Advanced Earning by Year. The advanced version of "Fruit and Vegetables and Vegetables and Vegetables" is "Fruit and Vegetables and Vegetables and Vegetables" is "Fruit and Vegetables and Vegetables and Vegetables and Vegetables". Zhang Silan pointed out that it is adjusted to take 5, 7, and 9 portions of fruit and vegetable nutrients based on age and gender. It is recommended that children under the age of 12, adult women and adult men eat 5, 7 and 9 fruits and vegetables every day. This advanced version can eat more different types of vitamins, minerals, and phytochemicals, and fruits and vegetables are rich in moisture and fiber, and low heat can increase the feeling of footwork.

Some people may wonder how they can eat so many vegetables and fruits? Even some people only eat specific vegetables and fruits and only like melons. Zhang Slan said that "Fruit and Vegetable 579" is about the distribution of quality and quantity, and vegetables and fruits cannot replace each other, especially fruits with high heat and sugar content. Eating only fruits may cause uneven nutrition and accumulated fructose, which can lead to fatty liver.

High-level version/Rainbow fruits and vegetables

Eat seven colors every day. When the game collects more fun, the colors of vegetables and fruits are each with unique nutritional value. In recent years, the "Rainbow fruits and vegetables" diet has been implemented, and eat different colors of ingredients every day to reduce the risk of various diseases. Zhang Slan said that phytochemicals make each plant have special colors, such as red strawberries, orange pumpkins, yellow peppers, green spinach, purple eggplant, black fungus, white mountain medicine, etc. The rainbow diet can make life fun and can also obtain more diverse nutrients.

"It doesn't matter if you can't eat these many colors of fruits and vegetables. Purple rice can also be considered one of them. Rainbow fruit and vegetables also contain five grains of food." Zhang Slan emphasized that collecting different fruit and vegetables colors every day is more fun when it becomes a game. Rainbow fruit and vegetables advocate making your plate colorful. If three meals are not completed, you might as well have a cup of energy soup or green to help remove free radicals that are prone to cancer.

Foreign foodies/buffet

The "top" dish in the dish

In recent years, multiple surveys by the National Institute of Health Research have shown that nearly 70% of the foreign foodies in China are. Zhang Silan suggested that there is a meal to choose a buffet, which contains many vegetables of different colors. In addition to leaf vegetables, tangerine, green pepper, mushroom, cucumber, and tomato are also vegetables. In addition, purple rice, brown rice and other grains also contain selenium, which is rich in phytochemicals and has antioxidant ability. When choosing dishes, add less thickened and juicy dishes, only the "top" dishes in the dish, or remove more soup sauce when picking dishes. After a meal or afternoon tea time, supplement seasonal fruits, or low GI (low sugar-raising index) bakeries, tomatoes, apples, strange fruits, etc.

Low-temperature cooking: boil or steam it best retains phytochemicals.

Most phytochemicals are afraid of heat, so Zhang Silan suggested that the time to cook vegetables should not be too long, and avoid high-temperature cooking by burning and steaming. After ripe, mix with pure vegetable oils such as olive oil or linseed oils and bitter tea oil. Their infrequent and fatty acids can reduce erectile sterols. Pay special attention to the fact that adding heat tomatoes can release more solanin; if the plants in the Crucifera are boiled in water, they will lose anti-cancer enzymes, and steamed and fried in oil can retain more nutrients.

Rainbow fruit and vegetable food

Colorful pepper fried eggs

Ingredients: Red and yellow colored peppers, tomatoes, green beans, edamames, chicken eggs

Method:

1. Cut the green pepper into thick circles, cut the red yellow pepper into diced, and cook the edamames first.

2. Cut the colored peppers into diced pieces and stir-fry them first, then stir-fry them with egg liquid and edamame; fry them under thick green peppers.

3. Pour the egg liquid mixed with colorful peppers and edamame into thick-circle green peppers, and turn them over to the maturity.

4. Sprinkle with tarts before starting the pot, or mix the tarts into the egg liquid and fry them together.

5. Salt and pepper can be mixed into the egg liquid and stirred evenly, or sprinkled with flavoring when starting.

Responsible editor: Gu Zihuan