To protect cardiovascular health, you must supplement carotenoids! Nutritionist: You must eat these 3 kinds of yellow foods

From November to March of the following year is the peak period for cardiovascular diseases. Nutritionist Huang Shi'nan said that the risk of cardiovascular disease is increased due to the cold weather and large temperature difference between day and night. To maintain cardiovascular health, in addition to keeping warm, you should give priority to yellow foods rich in "carotenoids" in your diet, such as sweet potatoes, bananas, persimmons, etc., which is also a good way to maintain your heart and blood vessels!

Nutritionist Huang Shi-nan said that low temperatures will stimulate the contraction of peripheral blood vessels, causing increased vascular resistance and blood pressure, and increasing the burden on the heart. Once the small arteries are hardened and fragile, or the blood is viscous and does not flow smoothly, forming blood clots in the arteries, it can easily lead to cerebral vascular blockage or myocardial infarction, and in severe cases even sudden death.

To protect cardiovascular health, take more carotenoids

To prevent acute attacks of cardiovascular diseases, keeping warm, maintaining a regular schedule, getting moderate exercise and good eating habits are always the most basic and most important methods. However, if we give priority to or eat more yellow foods based on this basic principle, it may produce greater health benefits.

Nutritionist Huang Shinan said that in recent years, more and more studies have found that carotenoids, especially beta-carotene, which are rich in yellow fruits and vegetables, play an important role in preventing arteriosclerosis and protecting cardiovascular health. In addition, there is also information showing that carotenoids have significant antioxidant functions and the ability to enhance immune defense. They can strengthen their own antioxidant capacity, delay the aging of cells and the body, and play a positive role in preventing cancer, preventing arteriosclerosis, and improving liver function.

Eat 3 kinds of yellow foods to improve cardiovascular health

In this regard, nutritionist Huang Shinan recommends the following three yellow foods to help everyone maintain cardiovascular health. However, just like people, each type of food has its own unique "personality". It is recommended that people have a certain understanding of them before eating them, and master the secrets and taboos of eating them, so as to avoid eating the wrong ones and harming their health.

【sweet potato】

Nutritional ingredients: In addition to being rich in dietary fiber that helps gastrointestinal motility and reduces constipation, as well as nutrients such as carotenoids, vitamin A, B vitamins and vitamin C, it also contains precious mucus protein, which helps maintain the elasticity of blood vessel walls, excretes bad cholesterol, and protects the respiratory and digestive tracts.

Tips for eating: Raw sweet potatoes contain gastrointestinal digestive enzyme inhibitors, which will affect the body's digestion and absorption. Therefore, eating raw sweet potatoes can easily cause discomfort symptoms such as hiccups and bloating. It is recommended to steam the sweet potatoes for a long time until the gastrointestinal digestive enzyme inhibitors are decomposed and destroyed by high temperature and fully cooked before eating.

Consumption taboos:

1. The appearance of dark brown spots on the surface of sweet potatoes indicates that they have been infected by toxins. At this time, whether they are eaten raw or cooked, they can cause food poisoning.

The starch content of 2.5 grams of sweet potato is the same as that of 1/4 bowl of white rice. For diabetic patients, although they can eat sweet potato, they should not eat too much and it should be calculated in the total daily starch intake.

3. Sweet potatoes are rich in starch, which will increase stomach acid. In addition to people with gastric ulcers and excessive stomach acid, ordinary people should not eat sweet potatoes and persimmons at the same time. The tannins in persimmons can easily combine with stomach acid to form hard lumps that are difficult to dissolve.

Sweet potatoes are rich in dietary fiber, which helps gastrointestinal motility and reduces constipation. They also contain precious mucus protein, which helps maintain the elasticity of blood vessel walls, excretes bad cholesterol, and protects the respiratory and digestive tracts.

【bell pepper】

Nutritional ingredients: Contains beta-carotene, vitamin A, B vitamins, vitamin C, vitamin K, potassium, phosphorus, iron and other nutrients, which help prevent cardiovascular diseases, promote metabolism and prevent aging.

Tips for eating: Sweet peppers are high in water, crispy and sweet, making them suitable for eating raw. Just eating 2 sweet peppers a day can meet the body's daily requirement of vitamin C. Bell peppers are also suitable for cooking, but because they contain fat-soluble carotenoids, it is recommended to cook them with oil to improve the body's absorption of carotenoids.

Consumption taboos:

1. Bell peppers contain a alkaloid that inhibits the repair of joints. Therefore, if you are allergic to Solanaceae foods, suffer from arthritis or rheumatoid arthritis, remember not to eat too much.

2. From the perspective of traditional Chinese medicine, bell peppers are warming foods. People with excessive liver fire or suffering from ulcers, esophagitis, coughs, and sore throats should not eat too much.

Oranges are rich in antioxidants such as vitamin C and carotenoids, which can resist aging and prevent cancer. The diverse and rich vitamins and minerals in their ingredients can prevent blood vessel rupture and hardening, and regulate blood pressure.

【orange】

Nutritional components: Oranges are rich in antioxidants such as vitamin C and carotenoids, which can resist aging and prevent cancer. The diverse and rich vitamins and minerals in their ingredients can prevent blood vessel rupture and hardening, and regulate blood pressure.

Tips for eating:

1. Whether you are peeling the skin, squeezing it into juice or making it into jam, don't forget to eat the white silk string on the surface of the orange segments. This "orange peel" contains vitamin P and fiber. Vitamin P can enhance the effectiveness of vitamin C, thereby enhancing the body's immunity.

2. Dried orange peel is commonly known as "tangerine peel". Chinese medicine believes that when you have a cold, drinking tangerine peel brewed in hot water can relieve the discomfort of the cold. In addition, eating a whole orange slowly roasted over low heat can help relieve coughs.

Consumption taboos:

1. Oranges have a high sugar content. It is recommended to refer to the recommended daily fruit intake in the Chinese Dietary Guidelines, which limit the intake of oranges to 1 to 3 servings at most. Excessive consumption is not advisable, especially for diabetic patients who should control their intake with caution.

2. Do not drink milk within 1 hour before and after eating oranges. The protein in milk will easily react with the fruit acid in oranges, coagulating into lumps, affecting digestion and absorption, and causing symptoms such as abdominal bloating, abdominal pain or diarrhea.

3. Traditional Chinese medicine believes that oranges are cold in nature. Patients with spleen and stomach deficiency, wind-cold cough, and allergic asthma should not eat them directly, but they can be roasted before eating.