How to distinguish nutritious foods and how to assess the nutritional value of food

Nutritious foods should have the benefits of antioxidants, phytochemicals, omega fatty acids, or fiber. If you follow this pathway, you can discover the top 10 most nutritious alternative foods

CarrotsCarrots contain abundant phytochemical substances - beta carotene, which can scavenge free radicals, prevent oxidation and abnormal changes on the surface of cells, and play a role in preventing cancer.

Soybeans and soybeans are cheap and high-quality, and the isoflavones contained in them can produce similar effects to estrogen hormones, reduce blood cholesterol, protect the heart, and prevent breast cancer, prostate cancer and osteoporosis.

As we all know, mushrooms are rich in dietary fiber, which can enhance the ability of color disease and help fight cancer, so they are recommended foods.

Red rice has been passed down from generation to generation by Chinese, and rice grain is the staple food. In general, red rice is more nutritious than white rice because it retains the fiber from the husk.

In general, there are thousands of foods in the world, each of which provides different nutrients and meets different needs, so all have their own value. Especially in medicine, the knowledge of diet and nutrition is changing with each passing day, and new fields are constantly being sought.

A whole food is the real nutrition.

If you think you can, so be it.

Generally speaking, fruits and vegetables, dark colors are preferred, such as purple cabbage, black beans, black sesame seeds, etc., and good foods, such as pastries, should be as little colorful as possible, with more artificial additives.

No single food contains all the nutrients. Nutritionists point out that no food can contain all nutrients, and no food is free of nutrients, otherwise it would not be called food.

Some foods are not suitable for matching from a certain point of view under certain conditions, while some foods can be doubled in nutrition when eaten together.

According to the theory of nutritional balance, the food is scientifically matched and distributed to three meals a day in proportion. The varieties selected in the daily diet should reach five categories and more than 18 kinds, including more than three kinds of grain foods, including rice, noodles, miscellaneous grains, etc., more than three kinds of animal foods, including meat, eggs, fish, poultry, milk, more than six kinds of vegetables, including roots, stems, leaves, flowers, fruits, mushrooms, algae, more than two kinds of soybeans and products, including tofu, tofu skin, yuba, two kinds of edible vegetable oils, two kinds of fruits including nuts, and grain energy supply accounts for 55 -65 of the total energy supply of the whole day, Protein accounts for 10-15, fat accounts for 20-30, the above food science collocation, according to the proportion of breakfast accounted for 30, lunch accounted for 40, dinner accounted for 30 distributed to three meals a day.

First, the identification of starch: add 2 ml of 1% soluble starch solution dropwise in the test tube, and then add iodine solution drop by drop, pay attention to shake and shake well for each drop of iodine solution, and observe the color change of the solution;

Second, the identification of reducing sugars: add 2 ml of 1% glucose solution dropwise to the test tube, then add 1 ml of Banlao Xiao reagent, shake well, and heat it evenly on the alcohol lamp until boiling, and observe the color change of the solution;

Third, the identification of proteins: add 2 ml of 10% egg white solution dropwise in the test tube, then add 2 ml of 5% caustic soda solution by hand, slowly add 2 to 3 drops of 1% copper sulfate solution after shaking, shake well, and observe the color of the solution;

Fourth, the identification of fats (oils): add 2 ml of vegetable oil to the test tube, and then add the Sudan three dyeing solution drop by drop, shake until the color no longer changes, and observe the color of the solution.

<>1. Whether the variety of nutrients is abundant. Such as protein, fat, carbohydrates, dietary fiber, various vitamins, minerals and other nutrients;

2. Classify nutrient values. For example, the absorption rate of protein, the ratio of saturated and unsaturated fatty acids in fat, whether minerals exist in an easily absorbed form, etc.;

3. Whether the food is economical, such as eggs and sea cucumbers are rich in amino acids, but eggs are more economical amino acids;

4. Assessing the nutritional value of food is conducive to a comprehensive understanding of the natural composition of various foods;

5. Understand the loss of nutrients in the food during processing and cooking. and take corresponding effective measures to maximize the preservation of nutrient content in food and improve the nutritional value of food;

6. Guide people to choose food scientifically and reasonably prepare a nutritious and stable diet to achieve the purpose of enhancing physical fitness and preventing diseases.