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This autumn, you don’t eat meat, coarse grains, steamed vegetables.

Senior expert: Wang Leijun, a national level nutritionist.

銆€銆€Hu Ling, a national public dietitian, member of the Chinese Nutrition Society.

銆€銆€”Autumn Qiu” is a traditional saying. In the past, it was long-lasting, in order to prepare for winter use, so it was mainly meat.

Now that the food is rich, what really needs to be supplemented is actually “dish, yeast, potato, and mix.”

銆€銆€Green vegetables are the mainstay, supplementing vitamins.

In the summer diet, most people mainly use melons and fruits, and the carotenoids and B vitamins are not high.

Therefore, after the fall, you can choose seasonal green leafy vegetables, such as spinach, kale, lettuce, etc., to supplement vitamin A, vitamin B and folic acid deficiency, to prevent vision loss, dry eyes, rough skin, respiratory tract infection.

Wang Leijun said that the amount of green leafy vegetables absorbed every day should be three to two to half a catty.

銆€銆€Ferment food to help digestion.

In summer, people lose their appetite, eat cold and cold, and the new digestive function is weak.

Wang Leijun suggested that autumn does not hinder eating more fermented foods, such as steamed buns, glutinous rice, yogurt, and soybean meal.

During the fermentation process, the food not only eliminates the anti-nutritional substances of the food itself, but also facilitates digestion and absorption. It will produce vitamin B12, which is in the form of coenzyme in the body, which can promote metabolism, protein and a small amount of metabolism, and prevent toxins.produce.

銆€銆€Potatoes are the first to prevent obesity.

Potato food is a coarse grain. It is rich in minerals such as B vitamins, potassium and magnesium. It is also rich in supplementary fiber, which can promote peristalsis, prevent constipation and cause various chronic diseases such as obesity and diabetes.

Wang Leijun said that autumn is the peak season for potato production. There is nothing to eat yam, sweet potato, taro, potato, etc., which has great potential.

銆€銆€Steamed vegetables are the mainstay to reduce heat.

In autumn, people’s appetites are wide open, and it is easy to eat more without paying attention.

Huling suggested that you can try to steam the vegetables after the hot mix, like eggplant, broccoli, mushrooms, bell peppers, etc. put together to steam, look good, produce low, nutrition is not lost.

Hu Ling reminded that steamed vegetables can not be steamed, and immediately cease fire in three minutes. After cooling, they can be mixed.

When mixing, add sesame and garlic, linseed oil and sesame oil, ketchup, etc. according to your taste.