溽暑高溫，多吃蔬果還要補足「顏色」，儼然是夏日健康主流飲食之一。營養師指出，若要從蔬果中吸收豐富營養素，最簡單的方法，就是遵循「彩虹飲食法則」，還能輔助減重、降低心血管疾病風險，更可排除身體毒素。
彩虹飲食輔助減重 均衡攝取不偏食
在輔助減重方面，則是配合1天的作息攝取不同顏色食物，例如早晨攝取紅色、黃色；午餐攝取黃色和綠色；晚餐攝取藍靛紫色食物。要點在於不偏食，均衡攝取各種顏色的營養素。
另外，彩虹飲食為何可以排毒？營養師黃苡菱在新書《彩虹排毒飲食》指出，就是靠各類食物所含的營養素來幫助器官代謝，特別是蔬果中的植物營養素，又被叫做植化素。植化素就是植物為了保護自己而演化出來的物質，例如番茄中的茄紅素；菠菜中的葉綠素和葉黃素；胡蘿蔔中的β-胡蘿蔔素和葡萄中的花青素。這種天然色素能幫助植物繁衍後代、抵抗病蟲害，且具有抗氧化能力抵擋豔陽、增進免疫功能等。
【14天彩虹飲食排毒法】
許多飲食排毒的方式需要執行21天至30天，但就一般人而言，嚴格執行30天不是件容易的事，也常常因不容易執行，而宣告失敗放棄。過於嚴格限制飲食的排毒方式，往往會因為食物攝取種類與分量減少，無法有食物多樣性的攝取，因此出現營養不均衡的風險，排毒時間越長，營養不均衡或營養不良的風險就越高。
14天彩虹飲食排毒法並非減敏的排除飲食，而是利用漸進式的方式，藉由排除一項一項容易造成汙染、產生毒素，或有可能導致過敏與食物耐受不良的食物，達到減少發炎、淨化身體的目的。對有些已經產生免疫反應的過敏問題，想要排除可能的致敏原因，只暫停食用某些食物幾天的時間，不一定能達成排除過敏的效果。
但透過14天彩虹飲食排毒法，可以減少因飲食吃進去的毒素，配合大量的各色蔬果，增加身體所需的排毒與抗氧化營養素攝取，並觀察自己的身心變化，找出可能會造成自己身體不適的食物。若有慢性疾病或嚴重過敏者，請透過營養師諮詢與建議來進行排毒。
The heat of the summer heat, eat more fruits and vegetables, but also make up the "color", which is one of the healthy mainstream diets in summer. The nutritionist pointed out that the easiest way to absorb nutrients from fruits and vegetables is to follow the "Rainbow Diet", which can also help reduce weight, reduce the risk of cardiovascular disease, and eliminate body toxins.
Rainbow diet assisted weight loss, balanced intake, no partial eclipse
In terms of assisted weight loss, it is to take different colors of food for one day, such as red and yellow in the morning; yellow and green in the lunch; and blue and purple food in the dinner. The main point is that no partial eclipse, a balanced intake of nutrients of various colors.
In addition, why can the rainbow diet be detoxified? Nutritionist Huang Yuling pointed out in the new book "Rainbow Detox Diet" that it relies on the nutrients contained in various foods to help organ metabolism, especially the phytonutrients in fruits and vegetables, which are also called phytochemicals. Phytochemicals are substances that plants evolved to protect themselves, such as lycopene in tomatoes; chlorophyll and lutein in spinach; beta-carotene in carrots and anthocyanins in grapes. This natural pigment can help plants to progeny, resist pests and diseases, and has antioxidant capacity to resist the sun and enhance immune function.
[14 days rainbow diet detoxification method]
Many diet detoxification methods need to be performed for 21 days to 30 days, but for the average person, strictly implementing 30 days is not an easy task, and often it is not easy to implement, and it is declared to fail to give up. Excessively restricting the detoxification method of diet often results in a decrease in the type and amount of food intake, and the inability to have food diversity. Therefore, there is a risk of unbalanced nutrition. The longer the detoxification time, the higher the risk of malnutrition or malnutrition. .
The 14-Day Rainbow Diet Detoxification Method is not a desensitized diet, but uses a gradual approach to reduce the number of foods that are prone to contamination, produce toxins, or may cause allergies and food intolerance. Inflammation and purifying the body. For some allergic problems that have already produced an immune response, and want to rule out possible causes of sensitization, only suspending the consumption of certain foods for a few days may not achieve the effect of eliminating allergies.
However, through the 14-day rainbow diet detoxification method, you can reduce the toxins eaten by the diet, mix a large number of fruits and vegetables, increase the body's detoxification and antioxidant nutrient intake, and observe your own physical and mental changes to find out that it may cause your body. Uncomfortable food. If you have chronic diseases or severe allergies, please consult your dietitian for advice on detoxification.
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