春天风多雨少气候干燥，气温变化反复无常。使人体免疫力和防御功能下降，容易诱发一些春季常见的疾病。因此，合理的调整饮食就显得尤为重要。怎样才能吃的营养、又能提高自身的免疫力呢？在此，生活家特别为您搜罗了春季饮食保健的健康资讯，助您健康度过这个春天。<营养师培训,营养师教育,营养师学校>
我们每天吃的食物品种繁多，但如何把食物搭配得当，吃出健康，这是人们最最关心的问题。近期，权威的医学专家和营养学家为我们推荐了常吃食物的科学搭配法。
菠菜能促进性功能，帮助肌肉成长，强化心脏健康与骨头生长，同时还能提高眼睛视力。菠菜还含有丰富的叶酸，可以帮助人体减少心脏病、中风的发病率。此外，菠菜还富含叶黄素，这种化合物可以对抗因年龄造成的人体退化。<营养师培训,营养师教育,营养师学校>
营养师建议：菠菜可以加在沙拉中，还可以与鸡蛋同炒食用。
推荐——芝麻拌菠菜：将菠菜倒入开水锅中煮3分钟，控干水分后，拌入1匙酱油、1匙熟芝麻及少许蒜末、盐、鸡精，即可食用。
酸奶是对抗癌症的最佳食物，它还有壮骨、提高免疫力等多种好处。<营养师培训,营养师教育,营养师学校>
营养师建议：酸奶加上蓝莓、核桃与蜂蜜，是最佳的早餐或点心。
推荐——酸奶饮品：将草莓(其他水果也可)放入果汁机中打成汁，再与酸奶混合均匀饮用即可。<营养师培训,营养师教育,营养师学校>
胡萝卜具有对抗癌症的功能，还能增强免疫力，提高眼睛视力。多数红色、黄色或橙色的蔬果，都含有胡萝卜素的成分，这种脂溶性化合物都有抑制多种癌症的作用，并且可降低哮喘、类风湿性关节炎等疾病的风险，每日摄取1/2杯胡萝卜汁是最理想的分量。<营养师培训,营养师教育,营养师学校>
营养师建议：想要获取足量的胡萝卜素，下列食物都是不错的选择，如胡萝卜、黄菜椒、南瓜、芒果、红薯等。
推荐——胡萝卜熘鸡片：将胡萝卜切片，鸡肉切片用湿淀粉挂糊，将鸡片放入油锅中熘一下，然后倒入胡萝卜片同炒，八分熟时加入盐、鸡精调味即可。
蓝莓含有一种大脑活性剂，可对抗癌症，促进心脏健康与免疫系统健康。蓝莓还富含抗氧化剂，可以帮助人体预防癌症、糖尿病及与年龄有关的记忆力衰退，因此蓝莓也有“大脑莓果”之称。研究显示，蓝莓含有大量的纤维、维生素A和C，有益心血管健康。<营养师培训,营养师教育,营养师学校>
营养师建议：每日摄取1杯新鲜的蓝莓或1/2杯冷冻或干燥的蓝莓，对身体健康都很有帮助。紫色葡萄、葡萄干、草莓也都具有类似功效。
推荐——蓝莓酸奶：在1杯酸奶中加入罐头蓝莓果粒即可食用。<营养师培训,营养师教育,营养师学校>
黑豆主要的功效在于帮助肌肉成长、促进心脏健康，它也是很好的大脑活化剂。
营养师建议：每日摄取半杯黑豆，可以获得8克蛋白质和7.5克纤维，不仅热量低，还不含对人体有害的饱和脂肪。您也可以吃豌豆、扁豆等食物，有类似的功效。
推荐——黑豆番茄酱：取4个番茄、1根葱、3瓣大蒜、2个辣椒、1个黄色甜椒和1个芒果，将以上原料切成小块，加入煮熟的黑豆，再放入少许香菜末和柠檬汁，就制成了健康的黑豆番茄酱，这种酱可以拌面条食用，也可以作为蘸料食用。<营养师培训,营养师教育,营养师学校>
核桃能帮助肌肉成长，对抗癌症，还能保护心脏、增强免疫力，同时它也是很好的大脑活化剂。<营养师培训,营养师教育,营养师学校>
营养师建议：在拌凉菜或做沙拉时可以放一些核桃碎，也可以将核桃碎放入面点中，加工食用。
推荐——蓝莓核桃巧克力：将100克蓝莓果粒、200克黑巧克力（加热熔化）与核桃碎混合，然后冷却凝固，就做成了好吃又健康的蓝莓核桃巧克力了。
燕麦可以帮助肌肉成长，促进心脏健康，它也是大脑的活化剂。研究表明，燕麦富含可溶解纤维，可以降低患心脏病的风险。<营养师培训,营养师教育,营养师学校>
营养师建议：燕麦可以作为沙拉和酸奶的搭配食物，不仅健康，口感也好。
推荐——燕麦沙拉：将燕麦煮熟，加入梨汁放凉作为酱汁，将苹果丁、核桃和1杯低脂酸奶混合均匀，再淋上先前做好的燕麦酱汁即可。<营养师培训,营养师教育,营养师学校>
Nutritionists recommend: Spinach can be added to salads, you can also fry with egg consumption.
Recommended - Sesame mix Spinach: The spinach into the boiling water pot cook 3 minutes, controlling moisture dry, mix a spoon of soy sauce, sesame seeds and a spoon cooked a little minced garlic, salt, chicken, you can eat.
Yogurt is the fight against cancer, the best food, it also has strong bone, improve immunity and other benefits.
Nutritionists recommend: yogurt with blueberries, walnuts and honey, is the best breakfast or snack.
Recommended - Yogurt Drink: The strawberry (other fruit can also be) into the fruit juice machine labeled as juice, then mixed evenly with the yogurt drink can.
Carrots have a fight against cancer is, but also to enhance immunity, improve eye sight. Most of red, yellow or orange fruits and vegetables contain carotene ingredients, which are fat-soluble compounds inhibit the role of many types of cancer, and can reduce asthma, rheumatoid arthritis, the risk of diseases such as daily intake of 1 / 2 cups carrot juice is the ideal weight.
Nutritionists recommend: If you want to obtain sufficient amounts of carotene, the following foods are a good choice, such as carrots, yellow Caijiao, pumpkin, mango, sweet potato and so on.
Recommended - leavened chicken carrot: The carrot slices, chicken slices with wet starch Guahu, the chicken pieces into the oil with the leavened check and then poured into carrot fry, cooked eight are added salt, chicken seasoning that is be.
Blueberry contains a brain-active agent, can fight against cancer and promote heart health and immune system health. Blueberry is also rich in antioxidants can help the body prevent cancer, diabetes and age-related memory decline, so blueberries have a "brain berry," said. Research shows that blueberries contain a lot of fiber, vitamin A and C, good cardiovascular health.
Nutritionists recommend: Daily intake of 1 cup of fresh blueberries or 1 / 2 cup frozen or dried blueberries, physical health, are very helpful. Purple grapes, raisins, strawberries also have a similar effect.
Recommended - Blueberry yogurt: In a cup blueberry yogurt by adding canned fruit can be eaten.
Black beans the main effect is to help muscle growth, promote heart health, it is also a very good brain activator.
Nutritionists recommend: Daily intake of half a cup of black beans, can get 8 grams of protein and 7.5 grams fiber, not only low in calories, but also does not contain harmful saturated fat. You can also eat peas, lentils and other foods, have similar effect.
Recommended - Black Bean Tomato Sauce: Take 4 tomatoes, 1 onion, 3 cloves garlic, 2 hot pepper, 1 yellow sweet pepper and a mango, cut into small pieces the above ingredients, add cooked black beans, came alive again in into a little coriander and lemon juice, it made a healthy black beans tomato sauce, this sauce can be eating noodles, but also can be used as dips eat.
Walnut can help muscle growth, fight against cancer, but also protect the heart, strengthen immunity, while it is also a good brain activator.
Nutritionists recommend that: In the mixed dish or a salad can be done to put some walnut pieces, chopped walnuts can also be placed in surface points, processing food.
Recommended - Blueberry Walnut Chocolate: The 100 grams of blueberry fruit, 200 grams of dark chocolate (heating and melting) and crushed walnut mixture, then cooling and condensing, it turned into a delicious and healthy blueberry walnut chocolate.
Oats can help muscle growth, promote heart health, it is also the brain activator. Studies have shown that oats is rich in soluble fiber, can reduce the risk of heart disease.
Nutritionists recommend: oatmeal and yogurt can serve as a salad mix of food, not only the health and taste Ye Hao.
Recommended - Yan Mai Shala: The oats cooked, let cool and join the pear juice as a sauce, Apple D, walnuts and 1 cup low-fat yogurt mixed evenly, then topped the previous sauce can make the oatmeal.
