Eat like this after having an erection! Learn about the top 10 fruits, vegetables, proteins, and grains that can help you strengthen your body!

What to eat and how to eat for three meals a day are questions we have to think about every day.

Especially in today's situation where the impact of the epidemic is severe, eating a good meal can not only allow us to take in the nutrients necessary for our body every day, but is also one of the ways to help us become "healthy" as soon as possible after we are "not yang" or "yang".

Eating scientifically and rationally with balanced nutrition can help improve your immunity and physical fitness. Which foods are better? How to match them properly?

We've compiled a list of high-quality foods including the top 10 high-quality proteins, the top 10 best fruits and vegetables, and the top 10 good grains based on nutritional assessments of common foods by leading experts.

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List 1: Top 10 high-quality proteins

Protein is the material basis of life and an important component of human tissue.

The protein needed by the human body is mainly obtained through diet. Fish, shrimp, poultry, livestock meat, eggs, soy products and milk are all foods rich in high-quality protein.

Experts from the Chinese Nutrition Society conducted a nutritional assessment of common foods in our daily lives, mainly examining two indicators of food:

The first is the "quantity" indicator, namely "protein content", which refers to the amount of protein in every 100 grams of this food;

The second is the "quality" indicator, namely the "protein amino acid score" to evaluate the quality of protein. The higher the score, the better the protein quality and the easier it is for the body to absorb and utilize.

Based on the scoring data from these two aspects, the expert group selected the top ten "Top Ten High-Quality Protein Foods".

Image source: Internet

1. Eggs

With a protein content of about 13%, an amino acid composition close to that required by the human body, a full range of vitamins and rich minerals, eggs are a well-deserved cost-effective choice of protein.

Recommendation: Adults should eat one egg per day, and eat both the egg white and the yolk.

2. Milk

Don’t underestimate the high water content of milk, which only contains 3% protein.

Not only does milk contain the necessary amino acids in a proportion that meets human needs, it is also easy to drink, digest and absorb. It is easy to consume several hundred grams of it, making it a high-quality protein.

Recommendation: Each person should consume 300-500 grams of milk or dairy products equivalent to 300-500 grams of milk per day.

3. Fish

The protein content of about 15%-22% and various amino acids essential to the human body make fish meat a high-quality protein.

Fish is not only easier to digest than livestock and poultry meat, but moderate intake can also help reduce the risk of hyperlipidemia and cardiovascular diseases.

Recommendation: Adults should consume seafood at least 2 times a week.

4. Shrimp

Shrimp has a protein content of 16%-23%, a low fat content and mostly unsaturated fatty acids.

It is worth mentioning that the rich magnesium in shrimp plays an important regulatory role in heart activity; the rich vitamins, calcium, phospholipids, etc. are all nutritional supplements for children and pregnant women.

5. Chicken

The protein content of about 20% makes it a favored protein source for many people who want to build muscle.

In addition, chicken has low fat content, contains more unsaturated fatty acids, a variety of amino acids that are easy for human digestion, and is rich in phospholipids and minerals, vitamins, etc., which play an important role in human development.

6. Duck

It has a protein content of about 16% and its nutritional value is similar to that of chicken.

In addition, duck meat is a meat that contains relatively high levels of B vitamins and vitamin E, and has a high potassium content, with 100 grams of edible part containing nearly 300 mg.

7. Lean Beef

The protein content is over 20%, and has an amino acid composition close to that required by the human body. In addition, the fat content of beef is lower than that of pork and mutton, and it is rich in minerals and B vitamins. It has a high absorption rate by the human body, making it an excellent choice for protein supplementation.

8. Lean Lamb

The protein content is also around 20%. The mineral content, lysine, arginine, histidine and threonine content in mutton are higher than many other meats. The ratio of essential amino acids for adults to total amino acids is more than 40%, making it a high-quality protein food.

9. Lean pork

In addition to about 20% protein content, essential amino acid composition close to that of the human body, and mineral elements required by the human body, pork also contains trace amounts of water-soluble vitamins.

10. Soybeans

Soybean is the only plant-based protein on the list. Soybean, black bean and green bean all belong to this category. It has a protein content of 30%-40%, unsaturated fatty acids, calcium, potassium and vitamin E, etc. The composition and proportion of essential amino acids are similar to those of animal protein.

In addition, soybeans are rich in lysine, which is lacking in cereal protein, and are an ideal natural food that complements cereal protein.

It should be noted that among the wide variety of soy products, fermented soy products such as black beans and fermented bean curd have too high sodium content, so you should be careful to control the amount you consume.

In fact, the more protein you take in, the better. According to the dietary pyramid recommended in the Dietary Guidelines for Chinese Residents (2022), each person should consume 120-200 grams of meat, eggs or aquatic products rich in high-quality protein every day (at least 2 servings of aquatic products per week);
25-35 grams of soybeans and nuts, 300-500 grams of milk and dairy products, so you must follow the principle of balance and rationality.

02

List 2: Top 10 best fruits and vegetables

It is well known that eating vegetables and fruits is good for the body.

But in addition to considering how much to eat, choosing the right types to eat is equally important, and can even have a multiplier effect on your health.

The vitamin C, dietary fiber, carotene and potassium content of fruits and vegetables are usually important measurement indicators.
Based on the data of more than a thousand kinds of fruits and vegetables in the Chinese Food Composition Table Statistical Analysis Database, the Chinese Nutrition Society has specifically summarized the "Top Ten Vegetables" and "Top Ten Fruits" lists for these common nutrients.

1. Top 10 Fruits and Vegetables High in Vitamin C

Vegetable list/Photo source: Chinese Nutrition Society

Fruit list/Photo source: Chinese Nutrition Society

Vitamin C, also known as ascorbic acid, is one of the important water-soluble antioxidant nutrients in the human body.

The Chinese Nutrition Society points out that vitamin C is involved in the metabolism of many important substances in the body, such as participating in collagen synthesis, participating in and promoting the hydroxylation process of cholesterol into bile acid, etc.

Vitamin C has an antioxidant effect, which not only promotes iron absorption and assists in the treatment of iron deficiency anemia, but also prevents megaloblastic anemia and atherosclerosis.

In addition, vitamin C can enhance the body's immunity and has a certain detoxification effect.

Recommendation: Vitamin C is a very delicate element in fruits and vegetables. Juicing will destroy and oxidize the vitamin C and lose more than 80%. Mixing, blanching and boiling retain the most vitamin C. If you want to stir-fry vegetables, stir-fry them quickly and eat them in time.

2. Top 10 Fruits and Vegetables High in Dietary Fiber

Vegetable list/Photo source: Chinese Nutrition Society

Fruit list/Photo source: Chinese Nutrition Society

Dietary fiber is a large class of sugar substances that are part of plants and are not digested by the human body. It is mainly found in fruits, vegetables, whole grains and legumes. It is best known for its ability to prevent or relieve constipation.
In fact, foods containing dietary fiber also have other health benefits, such as blood sugar regulation, maintaining a healthy weight, preventing lipid metabolism disorders, and preventing colon cancer.

A study published in The Lancet in 2019 showed that increasing dietary fiber intake is associated with a reduced risk of developing and dying from a variety of diseases, including coronary heart disease, diabetes, and colon cancer, and can reduce the risk of all-cause mortality in the population by 15%.

3. Top 10 fruits and vegetables with high carotene content

Vegetable list/Photo source: Chinese Nutrition Society

Fruit list/Photo source: Chinese Nutrition Society

Carotene is a large family, the most famous of which is beta-carotene, which has significant effects in promoting eye health and strengthening the immune system.

As a powerful antioxidant, carotene does more than that.

Studies have shown that the risk of chronic diseases such as diabetes, heart disease, joint problems, and Alzheimer's disease is reduced due to the antioxidant effects provided by beta-carotene and other carotenoids.

4. Top 10 fruits and vegetables with high potassium content

Vegetable list/Photo source: Chinese Nutrition Society

Fruit list/Photo source: Chinese Nutrition Society

Potassium is the third most abundant mineral in the human body and one of the most important electrolytes. It helps balance body fluids, send nerve signals, and regulate muscle contractions. So when potassium is deficient, people will feel tired, dizzy, and have irregular heartbeats.

The body's potassium mainly comes from food intake.

Getting enough potassium in your diet not only supports heart health, but it also prevents muscle cramps, supports the nervous system, and even helps prevent osteoporosis and maintain bone health.

03

List 3: 10 best grains

Cereal foods are located on the first level of the residents’ dietary pyramid. They are the most important dietary source and account for the largest proportion of the diet.

Dietary guidelines recommend that each person consume 50-150g of whole grains and beans per day to obtain rich nutrients such as vitamins, minerals, and crude fiber.

But most grains have a rough texture, so how can we eat grains to meet our daily diverse dietary needs?

After selection and evaluation, experts from the Chinese Nutrition Society selected this list of "China's Good Cereals" and gave scientific matching suggestions.

1. Whole wheat flour

Unlike the refined white flour that people often consume, whole wheat flour retains the germ, endosperm and bran which are rich in various nutrients, thus retaining all the nutrients of wheat.

Recommendation: Whole-wheat flour and its simply processed products, such as whole-wheat steamed bread and bread, can be used as part of a diversified diet and partially replace refined flour.

2. Brown Rice

Compared with refined white rice, brown rice contains 1.7 times the calcium, 2.75 times the iron, 3.2 times the niacin, 12 times the vitamin B1, 10 times the vitamin E, and 14 times the cellulose. In particular, colored rice (such as black rice) also retains antioxidants.

Suggestion: Brown rice has a coarse taste and a compact texture, and takes more time to cook. Soaking it in advance or extending the cooking time can also make it soft and delicious.

3. Oatmeal/Flakes

Compared with other grains, oats are digested more slowly and are easy to make you feel full, which is beneficial for maintaining a healthy weight. They also have a low glycemic index and reduce the risk of heart disease.

Tip: When choosing oats, avoid products that contain artificial sweeteners, added synthetic substances, and large amounts of sugar.

4. Xiaomi

Millet, also known as corn, contains higher levels of vitamin E, dietary fiber, potassium and iron than rice, which is also a type of rice. It is a common ingredient in many northern families.

Recommendation: Millet is rich in nutrients, but like other grains, the protein is low in lysine.

You can add various ingredients such as sweet potatoes, quinoa, beans, dates, pumpkin, longan, longan, etc. to the porridge to increase both nutrition and taste.

5. Corn

The vitamin content in corn is very high, 5-10 times that of rice and wheat. It also contains progesterone, zeaxanthin and other plant active substances that are beneficial to health.

Suggestion: Do not ignore the nutritional value of corn silk. Use fresh corn silk to make soup or soak it in water. It has a sweet, mild taste and a good texture.

6. Sorghum rice

Sorghum rice is divided into red and white. The former is mainly used for making wine, while white sorghum is warm in nature, sweet and astringent in taste, and contains a high level of various vitamins and minerals, making it very suitable for consumption.

Recommendation: Sorghum rice is very sticky and suitable for making snacks, but people with dry stools and constipation should eat less or no sorghum.

7. Highland Barley

The average β-glucan content in the dietary fiber of Qinghai-Tibet highland barley is about 5.25%, and it enjoys the reputation of being "one of the grains with the highest β-glucan content in the world". It plays a positive role in maintaining intestinal health, regulating blood lipids, and preventing cardiovascular and cerebrovascular diseases.

Recommendation: Soak the highland barley for 0.5-2 hours in advance before cooking for a better taste. If you want to control blood sugar or manage your body shape, you can cook it into multi-grain rice in a ratio of 1:1 between highland barley and rice. People with indigestion can simply reduce the proportion of highland barley appropriately.

8. Buckwheat

The proteins in buckwheat are mainly albumin and globulin, which are rich in lysine. Eating buckwheat with rice and other grains can achieve protein complementation. The flavonoid rutin it contains is also beneficial for improving blood lipids and vascular function.

Recommendation: Do not consume too much buckwheat at one time, otherwise it will cause indigestion. A small number of people will experience allergic reactions such as skin itching and dizziness after consuming buckwheat, so people with allergies must be careful when eating it.

9. Barley

Job's tears is a high-quality small grain. Compared with rice, it has higher and richer nutritional value. It contains protein, fat, multiple vitamins, trace elements B1, B2, C and calcium, phosphorus, iron, etc. It can be used as food and medicine.

Suggestion: Coix seed + red bean porridge is a good combination for removing dampness. However, coix seed is slightly cold in nature, so it is best to stir-fry the coix seed before cooking the soup, which is more conducive to gastrointestinal absorption.

10. Quinoa

Quinoa was called the "Mother of Grains" by the ancient Incas. As a high-protein grain, it is almost equivalent to beef and milk powder.

Moreover, quinoa does not contain gluten, so it can be eaten by people who are allergic to gluten. It also does not contain cholesterol, and takes a long time to be metabolized in the human body, so the feeling of fullness lasts longer, making it suitable for all groups.

Recommendation: There are three varieties of quinoa: red, black and white. The nutritional content is not much different but the taste is different. When purchasing, try not to buy quinoa with three colors mixed. The taste is better when cooked in a single color.

In the above list, we have detailed the nutritional value, matching plans and taboos of common fruits and vegetables as a guide for residents' daily dietary matching.

There is a lot of useful content, so it is recommended that you collect it and work together to move towards a healthier lifestyle.

References:

[1] Chinese Nutrition Society | Top 10 High-Quality Protein Foods
https://www.cnsoc.org/knowledge/9520102019.html

[2] Chinese Nutrition Society | Top Ten Vegetables
https://www.cnsoc.org/skillsnews/4519102031.html

[3] Chinese Nutrition Society | Top Ten Fruits
https://www.cnsoc.org/skillsnews/4519102032.html

[4] Carbohydrate quality and human health: a series of systematic reviews and meta-analyses
[5] https://www.sciencedirect.com/science/article/pii/S0140673618318099

Author: jting

Reviewer: Chen Ran Associate Researcher (Science Communication) / Senior Engineer, COFCO Nutrition and Health Research Institute