1, eat some high-fiber food before bed Dr. Judith MIT, USA? Waterman said, “Eating a low-calorie carbohydrate snack, such as a cereal, half an hour before bedtime helps you sleep.” Most people consume only half the amount of fiber (25-35 grams) that their bodies need each day, so it’s recommended to grab a last-minute supplement before bedtime. 2, black tea with cool boiling water The USDA study found that compared to green vegetables or carrots, black tea contains more antioxidants, which can effectively help you fight wrinkles and cancer. Recent Japanese research shows that people who drink more than two cups of black tea a day are 30 percent less likely to experience the flu virus than those who do not. Tea with hot water will release more caffeine and tannins than tea with cold water, leading to periodic headaches, insomnia and other symptoms, while tea with cool boiling water can make the beneficial substances in the case of not being destroyed, slowly dissolved. 3, some vegetarian dishes to “meat” to eat more oil is not good, but a little not to eat more bad. Experts say that pumpkin, carrots contain a lot of beta-carotene, so you can not eat too light, fried with oil is more beneficial to nutrient absorption. If pumpkin is used to cook porridge, then make sure there is oil in other dishes, so that they can meet in the gut. 4, the juice of cold dishes used for dipping many people go to restaurants like to order a large plate of mixed vegetables or fruit and vegetable salad, think that this can be supplemented with vitamins. In fact, the sauces in these dishes will instead bring a lot of heat to the otherwise healthy dishes. It is best to put the dressing in a small bowl and eat it with cut vegetables for dipping, so that the sauce you need is only 1/6 of the original. 5, cold water to wash meat, hot water to wash vegetables Many people wash meat before, like to take hot water to soak for a while. I do not know, wash the meat with warm or hot water, not only easy to spoil, corruption, do out of the meat taste will also be affected. Most importantly, it will accelerate the loss of protein, amino acids and B vitamins in meat. In contrast, wash all kinds of fruits and vegetables with warm water is better. Experts point out that warm water is easier to remove pesticide residues on the surface of fruits and vegetables than cool water. 6, drink two glasses of water before each meal weight control, for most people is a “protracted war”. Not long ago, researchers found that drinking two small glasses of water before meals can reduce hunger and food intake, more obvious than the effect of dieting to lose weight. Virginia Tech’s Brenda. David said, “Drinking water is one of the easiest and cheapest ways to control your weight.” People who drink water before meals can consume nearly 300 fewer calories a day. Mike, an obesity expert at the University of Glasgow, USA? Professor Rien also pointed out that, in addition to drinking water, eating fruit, vegetables and cereal porridge before meals, also contains less calories, but also help to promote a sense of satiety. 7, multivitamin meal after eating experts say, life eat fine, will lose a lot of B vitamins; vegetables over-soaked, will soak off a lot of water-soluble vitamins; food placed too long, or frying, baking and other cooking methods may reduce the vitamin content. At this time, the supplement multivitamin is like an “insurance”, and it is best to eat after meals. Folic acid, vitamin B, C and other water-soluble vitamins, if taken on an empty stomach before meals, are quickly absorbed into the small intestine through the stomach and excreted in the urine before they are fully utilized by the body. Vitamin A, D, E, K and other fat-soluble vitamins must be dissolved in fatty foods in order to be absorbed, such as taken on an empty stomach, most of them can not be absorbed. 8, raw onions to prevent heart disease Many people will eat vegetables carefully pick out the onion, which is a big mistake. The actual fact is that you can find a lot of people who have been in the business for a long time. Dr. Gerwig pointed out that onions contain a large number of heart-protective flavonoids, eat half a day raw, or drink the same amount of onion juice, can increase heart disease about 30% of the “good cholesterol”. Especially when eating less healthy foods like barbecue, the onion inside is like your “life saver”. Experts say that onions are really good for hypertension, hyperlipidemia and cardiovascular patients, and are best eaten raw and cold. 9, dark fruit anti-aging buy fruit indecision, choose the dark kind. Compared to light-colored fruits, dark-colored fruits contain more antioxidants, vitamins, selenium, iron, calcium, zinc and other substances, with anti-cancer, anti-cancer, anti-aging and other effects. 10, dinner is better early than late The peak of calcium excretion in the human body is 4 to 5 hours after the meal, dinner eaten too late, not only affect sleep, hoarding calories, and easy to cause urinary stones. The best time for the elderly dinner is best at six or seven o’clock in the afternoon, and should not eat or eat less late night snacks.