Summer rainbow diet detoxification and weight loss! 5 Most Colorful Fruits and Vegetables

In the hot summer, eating more fruits and vegetables and adding "color" is one of the mainstream healthy diets in summer. Nutritionists point out that the easiest way to absorb rich nutrients from fruits and vegetables is to follow the "rainbow diet rule", which can also help lose weight, reduce the risk of cardiovascular disease, and eliminate toxins from the body.

Nutritionist Huang Yiling pointed out that the rainbow diet mainly comes from natural fruits and vegetables, with 5 different colors (green, purple, red, orange and white). It is not only colorful, but also rich in antioxidants and phytochemicals, which can adjust the body's immunity and promote metabolism.

Rainbow diet: colorful fruits and vegetables, phytochemicals for health

1. Green / Immunity

It is rich in vitamins, folic acid, inorganic substances, water, etc., and has the effect of enhancing immunity. Mainly includes: green leafy vegetables and fruits, green tea, etc. Such as: celery, green pepper, kiwi, cucumber, asparagus, etc.

2. Purple / Antioxidant

Contains anthocyanins, which can effectively prevent vascular sclerosis, heart attack and stroke caused by blood coagulation. Mainly include: onion, eggplant, seaweed, cabbage, pepper, taro, etc.

3. Red/Anti-aging

It can fight free radicals in the body, help relieve fatigue and promote blood circulation. Mainly include: dragon fruit, apple, pomegranate, pepper, peanut, chicken, wolfberry, etc.

4. Orange/beautifying skin

Contains carotene, which helps protect people's eyes and skin and effectively prevents cancer. Mainly include: corn, wheat, lemon, pumpkin, banana, orange, potato, etc.

5. White/stable emotions

It contains a variety of nutrients and proteins, can stabilize mood, and help reduce the risk of heart disease and high blood pressure. Mainly include: ginkgo, almonds, wild rice shoots, milk, yam, white fungus, winter melon, tofu, etc.

The dietary rules are mainly that 80% of fruits and vegetables of different colors, and 20% of grains (including: high-fiber cereals and root vegetables), eggs, milk or meat are composed of daily intake; the ideal is to consume at least 1 serving of fruits and vegetables of 5 colors every day, each serving is equivalent to the size of a fist.

In the hot summer, eating more fruits and vegetables and adding "color" will have a positive effect on health.

Rainbow diet helps you lose weight by taking a balanced diet

To assist in weight loss, you can consume foods of different colors according to your daily schedule, such as red and yellow in the morning, yellow and green for lunch, and blue, indigo and purple foods for dinner. The key is to avoid being picky eaters and to take in a balanced amount of nutrients from various colors.

In addition, why can the rainbow diet detoxify? Nutritionist Huang Yiling pointed out in her new book "Rainbow Detox Diet" that organs rely on nutrients contained in various foods to help metabolism, especially phytonutrients in fruits and vegetables, which are also called phytochemicals. Phytochemicals are substances evolved by plants to protect themselves, such as lycopene in tomatoes; chlorophyll and lutein in spinach; β-carotene in carrots and anthocyanins in grapes. This natural pigment can help plants reproduce, resist diseases and pests, and has antioxidant capabilities to withstand the scorching sun, enhance immune function, etc.

【14-Day Rainbow Diet Detoxification Method】

Many dietary detoxification methods need to be implemented for 21 to 30 days, but for most people, strictly following the plan for 30 days is not an easy task, and most people often give up because of the difficulty in implementing the plan. Detoxification methods that restrict the diet too strictly often reduce the types and amounts of food intake, and fail to ensure food diversity, thus leading to the risk of nutritional imbalance. The longer the detoxification time, the higher the risk of nutritional imbalance or malnutrition.

The 14-Day Rainbow Diet Detoxification Method is not an elimination diet for allergy reduction, but a gradual approach to reduce inflammation and purify the body by eliminating foods that are prone to pollution, toxins, or that may cause allergies and food intolerance one by one. For some allergic problems that have already produced an immune response, if you want to eliminate possible allergic causes, simply stopping eating certain foods for a few days may not necessarily eliminate the allergy.

However, through the 14-day rainbow diet detoxification method, you can reduce the toxins you eat, combine it with a large amount of various fruits and vegetables to increase the detoxification and antioxidant nutrient intake needed by the body, and observe your physical and mental changes to identify foods that may cause physical discomfort. If you have chronic diseases or severe allergies, please consult a nutritionist and get advice on detoxification.