Winter and spring alternate, warm and cold.
The temperature difference between indoor and outdoor is large, and the temperature is sometimes high and sometimes low.
This is the season of heart disease.
If you are not careful, you can easily fall ill.
Severe or life-threatening.
What can you eat that is safe and protects your heart?
Why don't you give it a try.
It is known as the "cardiotonic" in vegetables
Every family can afford to eat.
Let's take you to learn more! Highlight the point.
Who is the "cardiotonic" in vegetables?
Leafy greens are rich in magnesium, with spinach containing 58 mg per 100 grams.
Results from a meta-analysis suggest that an increase of 100 mg of magnesium per day reduces all-cause mortality and reduces mortality from heart failure.
Magnesium has a certain inhibitory effect on cardiomyocytes, slowing down the rhythm of the heart and weakening the excitability, which is conducive to the relaxation and rest of the heart and prevents arrhythmia. In addition, magnesium can reduce the high level of LDL cholesterol in the blood, thereby reducing the burden on the heart, and relieving cardiovascular diseases caused by myocardial ischemia and myocardial necrosis, including atherosclerosis and myocardial infarction.
Magnesium supplementation is not only beneficial to cardiovascular and cerebrovascular health, but also helps to improve osteoporosis, prevent Alzheimer's disease, and relieve anxiety, depression and insomnia. Highlight the point.
What foods are rich in magnesium in life?
Magnesium is mainly found in foods such as green leafy vegetables, whole grains, nuts, such as spinach, bananas, black beans, soybeans, etc.
Magnesium intake should be 330 mg per day for normal** and increased to 370 mg in the case of pregnant women.
Adequate magnesium intake through a balanced diet is ideal, and magnesium supplementation in moderation is also an effective way for certain special populations or those with significant magnesium deficiency.
Is it better to take more magnesium?
Excessive magnesium supplementation may lead to a range of adverse effects.
Excessive intake of magnesium can cause the remaining magnesium to irritate the intestines and increase intestinal motility, leading to diarrhea and indigestion. In addition, residual magnesium may interfere with the absorption of calcium and other minerals, which can have a negative impact on bone health, interfere with kidney function, and lead to the formation of kidney stones, which can cause symptoms such as drowsiness, breathlessness and irregular heartbeat. Highlight the point.
Spinach is eaten like this, and the nutrition is doubled.
Spinach with peanuts: fat-toning, heart-toning.
Spinach is rich in dietary fiber, and peanuts are rich in linoleic acid, which can help lower cholesterol and help protect the heart.
Spinach with eggs: Protects the brain.
Spinach is rich in folic acid, and studies have shown that adequate dietary folate can help prevent Alzheimer's disease. Eggs are rich in lecithin, which can provide raw materials for the conduction of nerve signals in the brain and can also promote the normal development of the brain. The combination of the two can help support brain health.
Spinach with goji berries: Eye-catching.
The vitamin A and carotene in spinach help protect eyesight, and wolfberry nourishes yin and brightens the eyes, and the two are especially suitable for the elderly with vision loss and people who often use their eyes. Highlight the point.
Eat spinach healthily Keep these three things in mind.
Do not throw away spinach roots.
Spinach root, like spinach leaves, is rich in nutrients. Spinach root is rich in iron, vitamin C, dietary fiber and other nutrients, and red spinach root also contains carotene, so spinach root can be washed and cooked with leaves, which is more nutritious.
Remember to blanch spinach in advance.
The oxalic acid in spinach can hinder the absorption of calcium, and it tastes astringent, so it is necessary to blanch spinach first. However, it is necessary to pay attention to the blanching time not to be too long, otherwise the nutrients such as folic acid and vitamin C in spinach will be lost a lot. Generally, blanching spinach in boiling water for about 60 seconds is fine.
Spinach does not supplement iron.
Spinach is a vegetable with a high iron content, but spinach also contains oxalic acid, which may react with iron and form a precipitate, so that iron cannot be absorbed and utilized by the body.
Studies have shown that the human body can only absorb 2% to 20% of the iron in spinach. Compared with spinach, animal foods such as meat are better for iron**, and the iron absorption rate in animal foods is 15% to 35%. Therefore, eating spinach is not the best way to supplement iron.
Iron supplement recommendation] 1Animal foods containing heme iron.
For example, animal liver, animal blood, beef, mutton, lean pork, etc.
2.Some molluscs and other aquatic products.
Aquatic products such as sea cucumbers, mussels, razor clams, clams, fresh scallops, and oysters are rich in iron.
3.Foods rich in vitamin C.
Iron supplementation can be appropriately combined with peppers, broccoli, oranges, lemons, fresh dates and other foods rich in vitamin C to promote iron absorption.
CCTV "Life Circle".