Eat More Fruits And Vegetables

According to a campaign in America called “ five fruits and vegetable everyday ” (1991), the rate of cancer occurrence has reduced by 0.7% and 0.5% annually after the campaign was launched. Research has also confirmed that the phyto - chemical ingredients can suppress the growth of cancer cells and 30% of cancers can be prevented.
If we combine the Daily Five Vegetables & Fruits Guideline of Taiwan Ministry of Health and the American campaign , we can then evaluate the vegetables and fruits to be consumed.
Pertaining to the vegetables, they suggest that : Daily intake of vegetables must be three portions and each vegetables must be at least 100 grams ( about a bowl of raw vegetables , half bowl of cooked vegetables and the capacity of the bowl is about 240 cc. ) At the same time , you must evenly choose seven types of vegetables.
Amongst , the dark blue colored vegetables such as spinach , water spinach , light colored leaf vegetables such as the cabbage , gaoli vegetable , root and stem vegetables such as carrot , white carrot , potato , yam ,floral fruits such as straw mushroom , day lily , bean sprout , green beans , alfalfa , onion ,chili , garlic ,balsam pear , kailan etc.
On the fruits , everyday you must take two type of fruits. Each fruits at least half a bowl. The one such as water melon you can take 1/10 of the whole fruits , 1 slice of pineapple , middle size fruits such as papaya , star fruits you eat half of the fruits and honey dew you eat one quarter of the whole fruits etc.
Small fruits are such as apple , pear ,banana etc. The consumption of each is one slice or one peace of each. Take lychee at six pieces each , grapes at 13 pieces , strawberry at 6 pieces , loquat 6 pieces , loquat at 6 pieces etc.
Actually taking five types of fruits and vegetables is the basis ingredients of preventing cancer. For health reason , the best way is consume less oily food , less meat and eat more fruits and vegetables.
And everyday you must consume 3 portions of vegetables and 2 portions of fruits. This will enhance your immunity as well as prom ote antioxidant and also encourage rejuvenation and activeness.
( Source : Chini Magazine )