Optimal food Prescription: 14 foods that change your life

Optimal food Prescription: 14 foods that change your life

(1) beans

Benefits: low-fat protein, fiber, vitamin B, iron, folic acid, potassium, and magnesium;

Usage: at least four servings per week (1/2 cups for one serving );

How to eat: salad, pasta, and soup.

(2) blueberry (bilberry-bluebarry)

Benefits: fiber, folic acid, vitamin C and B, potassium, magnesium, iron, Lactobacillus, oxic acid, steroid, low Calories;

Usage: 1 to 2 cups a day;

How to eat: spread it on yogurt or porridge.

(3) histogram (broccoli)

Benefits: folic acid, fiber, calcium, vitamin C and K, carotene;

Usage: half to one cup per day;

How to eat: stir-fried dishes, cool clothes, and soup.

(4) oatmeal (OATS)

Benefits: high fiber, low calorie, protein, magnesium, potassium, zinc, copper, selenium, vitamin B1;

Usage: 5 to 7 servings a day;

Food: bread.

(5) oranges)

Benefits: Vitamin C, fiber, folic acid, potassium, gum;

Usage: 1 copy per day;

Food: raw food, drinks.

(6) pumpkin (pumpkin)

Benefits: carotene, high fibers, low calories, vitamin C and E;

Usage: Half a cup per day;

How to eat: mixed with yogurt, make soup, etc.

(7) Non-cultured salmon (salmon)

Benefits of mega-3 fatty acids, vitamin B and D, selenium, potassium, protein;

Usage: 2 to 4 times a week;

Food method: frying, canned (boiled ).

(8) soy bean (soy)

Benefits of mega-3 fatty acids, vitamin E, potassium, folate, magnesium, selenium;

Usage: 15 grams per day;

How to eat: tofu, soy milk, soy milk powder.

(9) spinach (spinach)

Benefits: carotene, omega-3 fatty acids, vitamin C and E, vitamin B1, iron, calcium, magnesium, zinc;

Consumption: 1 cup for raw food and 2 cups for raw food;

How to eat: make soup and salad.

(10) Tea

Benefits: flavonoids, fluoride, no calories;

Usage: 1 or more cups per day;

Food: Hot blister at least three minutes, add Lemon.

(11) Tomatoes

Benefits: Tomato, carotene, vitamin C, potassium, chromium, fiber;

Usage: one copy per day;

How to eat: salad (with olive oil), sofa, Italian pie.

(12) chicken breast

Benefits: low-fat protein, oxic acid, vitamin B6 and B12, iron, selenium, zinc;

Usage: 4 servings per week (3 to 4 ounces );

Recipe: sandwich,

(13) Walnut Kernels (walnuts)

Benefits of mega-3 fatty acids, vitamin E and B6, magnesium, protein, fiber, potassium;

Usage: 5 times a week (1 ounce each time)

Meal: mix with oatmeal or yogurt.

(14) yogurt

Benefits: calcium, vitamin B2 and B12, potassium, magnesium, zinc;

Usage: 2 cups a day;

Food: Add fruit.
Eating the above 14 types of food alone does not completely guarantee the health and longevity. You must also exercise.

Perform aerobic exercise for 30 to 60 minutes every day, and perform 2 to 3 weightlifting exercises every week.