Vitamin A can promote the growth and development, protecting night vision, increase resistance to disease and anti-cancer effects. A lack of vitamin A can lead to child growth retardation, stunted growth, suffering from night blindness, but do not intake too much, so as to avoid chronic poisoning. Red and yellow vegetables, fruits and leafy green contain more carotene.
Foods rich in vitamin A, mainly animal liver, fish, seafood, butter and eggs and other animal foods. In addition, salty octopus, crucian carp, silver carp, eel, squid, clams, cream, human milk, milk, also contains 140 ~ 846 international units of vitamin A (per 100 grams).
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The Recommended Recipe: sweet and sour carp
【Production Materials】
Ingredients: 500 grams of small live carp
Seasoning: Net onion ginger, 50 grams, 1,000 grams of vegetable oil (about consumption of 100 grams), cooking wine 50 grams, sugar 100 grams, 100 grams of vinegar, soy sauce 10 grams, salt 5 grams, 15 grams of sesame oil.
Sweet and sour carp features: sweet and sour crispy, taste delicious.
【Approach】
The first step: First, clean up the carp, the crucian carp's body to change knives, one for beauty, and second, in order to be able to better tasty.
Step two: use non-stick pan, pan pour some salad oil into the hot pan after the carp fry.
Note: (1) Oil not too hot. (2) fish less flip, on a best effort to ensure the integrity of the fish.
The third step: production of sweet and sour sauce, the spices all mixed together can be evenly mixed, the most important thing is to highlight the sweet and sour taste.
Step four: After the carp fry color to transfer a good sweet and sour carp body material poured into the period is about 1 minute, then turn over the fish then fry 1 minute, the purpose is to allow more of the tasty fish.
Note: the furnace should be controlled in small and medium fire, to avoid fried Hu.
Vitamin C is also called ascorbic acid, is a water-soluble vitamins.
The physiological function of vitamin C
1, to promote bone collagen biosynthesis. Conducive to the organization faster healing of a wound;
2, the promotion of amino acids tyrosine and tryptophan metabolism and prolong life of the body.
3, to improve the iron, calcium and folic acid use.
4, to improve the fat and lipid metabolism, especially cholesterol, prevent cardiovascular diseases.
5, promote the growth of teeth and bones and prevent bleeding gums.
6, enhance the body of the external environment of the anti-stress capability and immunity.
In addition, collagen synthesis requires vitamin C to participate in, so the lack of VC, collagen synthesis can not be normal, leading to cell junction barrier. Human body made up of cells, cell by cell transfer them to link the key cellular components of interstitial collagen. Collagen protein in the body accounting for 1 / 3, generate connective tissue, constitute the body skeleton. Such as bone, blood vessels, ligaments, etc., determines the elasticity of the skin, protecting the brain, and helps the body to heal.
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The Recommended Recipe: Tomato juice
Tomato sweet, sour, slightly cold, rich in vitamin C and organic acids, can be Xiaoshi Ji Zhi, there Pinggan Liangxue effect.
【Materials】
Ingredients: Fresh ripe large tomatoes 500 grams.
Ingredients: sugar 10 ml, cherry tomatoes 1.
【Method】 system
Step One: Wash chopped tomato, stir into the fruit juice machine juice, filter down 8 cup juice, add sugar, stir.
Step two: cup decorated with cherry tomatoes, taste better by the refrigerator for later.
Tip: This juice hot and cold drinks-Safe, it is best to do now is drink, long after the home loss of more vitamins.
Features: tomato sweet, sour, slightly cold, rich in vitamin C and organic acids, can be Xiaoshi Ji Zhi.
The primary role of natural vitamin E
Freckle:
Directly involved in the side chain of vitamin E, thiol redox process, thus inhibiting tyrosinase activity, and reduce melanin formation. Vitamin E also has the expansion of peripheral blood vessels, improving blood vessel microcirculation, can promote the delivery of nutrients and the excretion of metabolic waste, which is also conducive to "spot" of the wipe.
Wrinkle-free:
Wrinkles are often due to the loss of subcutaneous fat, elastic fiber fracture, as well as linking the degradation of collagen tissue. In addition, the degradation of fat gland will promote the generation of wrinkles. Vitamin E can inhibit lipid peroxidation and maintaining inter-organizational linkages, so that the skin smooth and elastic.
Lock Water:
Because vitamin E can protect cell membranes against free radical oxidative damage, they are able to help repair and strengthen skin's natural protective barrier to lock moisture inside the skin to provide deep nourishment from the inside out.
To promote absorption of skin care products:
Vitamin E can also promote the absorption of vitamin C and A, and helps cells to better absorb the nutrient composition of external skin-care products, so that the effectiveness of double beauty.
Vitamin E is widely distributed in animal and plant tissues, with wheat germ oil, soybean oil, corn oil content of the most abundant, another example cauliflower, cabbage, butter, dry beans, egg yolk, green leafy vegetables, oysters, honey, liver, olives, carrots , bananas, fresh orange, sunflower seeds, vegetable oil, malt, grains are also rich in vitamin E. Vegetables in vitamin E-rich foods, skin care, and to master the necessary knowledge, you can slow down aging appearance.
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The Recommended Recipe: Salt and pepper cauliflower
【Materials】
300 g cauliflower, egg 1, ginger 5 grams, 5 grams of garlic, red pepper 1 onion 10 grams, 500 grams of peanut oil (solid fuel consumption of 100 grams), salt and pepper 5 grams, 5 grams of monosodium glutamate, sesame oil, 1 g, dry Health flour amount.
【Approach】
Step one: Cut cauliflower stars Wash, drain water, ginger, pelletizing, garlic sub-pelletizing, pelletizing red peppers, green onions cut into sections.
Step two: eggs into the bowl, add cauliflower, dry starch, stir, boil the oil until the oil temperature 110 ℃, the by-block into the cauliflower, deep fry golden picked up stand-by time.
Step Three: pot stay in oil, add ginger rice, red peppers meters down into the fried cauliflower, transferred to salt and pepper, MSG, stir-fry green onion, sesame oil Linru Serve.
Features: This dish natured, sweet, rich in vitamin C, there are health skin whitening effect, a female friend can eat America beauty treatment.
Vitamin B is a big class structure is different from the nature of different nutrients, they join the body's metabolic activity. Vitamin B can not be synthesized in the body, but must be from natural food intake.
If the food supply shortage, there will be some kind of vitamin B deficiency. Vitamin B family of vitamin B1, vitamin B2, vitamin B3, vitamin B4, vitamin B6, vitamin B12 and so on.
If the lack of vitamin B1, was suffering from beri-beri, but also appear indigestion, poor complexion, to the sound allergies, occasional lower leg pain, constipation, loss of appetite, severe vomiting, limb swelling and other symptoms. Should pay attention to eat meat, animal liver and kidney, whole milk, millet, corn, beans, peanuts, nuts, pumpkin, sponge gourd, red bayberry, seaweed and other foods contain more vitamin B1, of which a maximum of peanut-containing vitamin B1 .
A lack of vitamin B2, will appear mouth ulcers, nasal irritation, insomnia, headache, mental fatigue, eyes sensitive to light, corneal inflammation, the skin more oily, dandruff increased, palms, soles of the feet with Heat flu. Want to eat animals, liver and heart, chicken, eggs, milk, soy, black fungus, green vegetables and other foods high in vitamin B2, animal liver Yang Gan in food containing vitamin B2 Jushou.
A lack of vitamin B3, vitamin B4, etc., will lead to tongue swelling, pain, bad breath, reduction of white blood cells. Should eat more lean meat, beef liver and other food.
A lack of vitamin B6, make the lips and tongue swelling, pain, dry mucous membranes, muscle cramps, pregnant women, excessive nausea, vomiting, and advised to eat more potatoes, pumpkin, beer and other food.
A lack of vitamin B12, will lead to rough skin, thin hair, yellow, loss of appetite, vomiting, diarrhea, tingling fingers, toes are often advised to eat more fish, poultry, eggs and all kinds of animal liver and other food.
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The Recommended Recipes: Beef curry potatoes
【Ingredients】
Beef 500 grams, potatoes 150 grams, vegetable oil, curry powder, onions, ginger, salt, soy sauce, the right amount.
【Method】 system
Step one: Wash the beef, cut into 4 cm wide box;
Step Two: potatoes, wash, peel, cut into the box; the curry powder, soy sauce, adjusted for future use.
The third step: the frying pan get angry, put the oil Heat, the scallion, ginger into stir-fried, then placed pieces of beef stir-fry until beef color, add salt, soy sauce and a small amount of boiled open, and then Wen Huodun to beef pieces Shu Lan, adding potato pieces, and so fast Shulan, the transfer into a good curry powder, Serve.
Function: Spleen warm stomach, kidney qi. The meal mellow taste, color seductive, with a variety of B vitamins, carbohydrates, proteins, amino acids, calcium, zinc, phosphorus, magnesium and other nutrients.
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