Eat 5 different colors of food is good for health

One, eat cereals, legumes, nucleolus seeds or plant produced food

Why is the plant seed? Because the seed ( including cereals, beans, fruit tree etc.) contains grown plant essential nutrients, such as protein, essential fatty, there are a number of biologically active compounds ( such as phenolic compounds, ferulic acid, are antioxidants ).

Experiments prove that the daily consumption of sufficient grains, beans and other plant seeds for food, can effectively promote the healthy body, maintaining a healthy weight. Eat cereals, beans, people can effectively prevent diabetes and some cancers produce.

Two, eat 5 different colors of fruits and vegetables

As everyone knows, fruits and vegetables, can provide the body needs vitamins, minerals, to provide the necessary calories, help people maintain a healthy weight. But from today on, take a look in their color: yellow, orange, red, green, blue, purple and so on.

Pomegranate red derived from anthocyanins, tomato red from lycopene, sweet potato in bright yellow from beta carotene. These pigments on anticancer, prevention of heart disease and dementia have effect, can enhance memory. In addition, since these pigments are antioxidants, which can reduce the disease, massive movement caused by irritation.

Study finds, pigment need mutual combination interview can play their effect, it is recommended to eat at least 5 color of the fruit or vegetable reason. Also, eating only you think useful pigment, such as beta carotene, is simply not up to eat a whole period of sweet potato health effect.

In three, peel and eat plant food

The fruit epidermis also contains many starch and a variety of fiber. A mixture of these contribute to the healthy growth of the intestinal cells, reduce constipation and hemorrhoids chance, improve appetite, maintain a healthy weight.

These fibers can be prevented or 3%-4% heat absorption, which is why the fruits and vegetables can reduce weight is one of the reasons.

Day four, milk, dairy products

Fresh milk, milk products ( including cheeses, yogurt, sour wine ) should become part of the daily diet of runners. In addition to calcium, bone health, milk and other benefits.

For runners, dairy products for muscle to provide sufficient protein, enhancing their ability to recover. And whey protein can effectively enhance the immune system. More magical is, study found that diet menu contains dairy products, help lose more fat. There are active lactic bacteria can effectively enhance immunity, prevention and treatment of constipation.

Five, eating cold water seafood

The most typical is the fish. Runners need most need to consume more than normal 50% protein, fish just to provide many high quality protein. Fish also can supplement zinc, copper, chromium and other trace elements, those in the daily diet may lower intake.

In the past twenty years, researchers found that eating fish can prevent heart disease, cardiovascular disease and stroke. Marine fish contain fat, many modern diseases, such as heart disease and Alzheimer's disease, and the fat intake have a certain relationship. Notable is, fat but also can effectively reduce the movement brings the pain.

Six, eat free-range poultry, eggs

Poultry and eggs, plus just said milk, can make the runner intake of essential proteins and minerals, it is difficult to meet the vegetarian. Especially iron and zinc, they can ensure that the red blood cells of healthy, maintain the stability of the immunity. And free-range poultry containing more fat, saturated fat, less, so eating more healthy. For runners, pure vegetarian is not a good choice.