무지개 식단

by usjoy posted Mar 17, 2011
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 색갈 항산화/항암 성분  효과  과일/채소 
 빨강   Resveratrol 항암, 심혈관 질환 예방, 노화 방지         적포도, 석류, 사과, 딸기, 고추, 도마도           
 주황  Beta Carotene 전립선 암 예방, 노안 예방   당근, 오렌지 고구마, 브러컬리 
 노랑  Limonine 혈액 깨끗게, 바이타민 씨  오렌지, 레몬, 노랑 피망 
 초록  Isothiocyanate (ITC) 항암, 신진대사 원할, 피로 풀어줌 , 해독  녹색 채소, 고추, 오이, 케일
 ..    Anthocyanin 항암, 산화 방지, 망박증 예방  블루베리, 가지, 올리브, 포도  

하루에 과일채소를 최소한 5컵 섭취하세요

EXAMPLES OF 1 CUP

Small appleLarge banana1 medium grapefruit

1 small apple

1 large banana

1 medium grapefruit

1 large orange1 medium pearwatermelon wedge

1 large orange

1 medium pear

1 small wedge watermelon

2 large plums8 strawberries1 large bell pepper

2 large or 3 medium plums

8 large strawberries

1 large bell pepper

1 medium potato2 large stalks of celery1 cup cooked greens or 2 cups raw (spinach, collards, mustard greens, turnip greens)

1 medium potato

2 large stalks of celery

1 cup cooked greens or 2 cups raw (spinach, collards, mustard greens, turnip greens)

12 baby carrots1 large sweet potato 1 large ear of corn

12 baby carrots
(or 2 medium carrots)

1 large sweet potato

1 large ear of corn


EXAMPLES OF 1/2 CUP

Applesauce16 grapes1 medium cantaloupe wedge

1 snack container of applesauce (4oz)

16 grapes

1 medium cantaloupe wedge

1/2 medium grapefruit4 large strawberries5 broccoli florets

1/2 medium grapefruit

4 large strawberries

5 broccoli florets

6 baby carrotsLarge plum1 small box (1/4 cup) of raisins

6 baby carrots

1 large plum

1 small box (1/4 cup) of raisins



source: CDC website http://www.fruitsandveggiesmatter.gov/what/examples.html