First, eating five-color vegetables can effectively prevent cancer.
The American Cancer Society put forward the method of "five vegetables a day", suggesting that people eat salads made of red, yellow, green, purple and white fruits and vegetables every day. By referring to the expert's advice, you can match the effective recipes that are most suitable for your physical condition and eat the healthiest "medicinal" vegetables.
Yellow medicinal fruits and vegetables
The "medicinal" ingredients of this vegetable are vitamin C and carotenoids.
The representative vegetables are pumpkin, carrot, sweet potato and cantaloupe.
Representative fruits are oranges, peaches, oranges, persimmons, apricots, pineapples, lemons, mangoes, papayas and so on.
Its main functions are preventing stomach trouble, preventing cancer, protecting eyesight, improving immunity and strengthening cardiovascular system function.
Red medicinal fruits and vegetables
Lycopene and anthocyanin are the main components of this part of vegetables.
The representative vegetables are beets, tomatoes, carrots and red peppers.
The representative fruits are apples, strawberries, watermelons, pomegranates and cherries.
Reminder: Women should eat more red apples and peppers.
Its main function is to prevent cancer, enhance memory, reduce fatigue and stabilize mood.
Green medicinal fruits and vegetables
The "medicinal" component of this kind of vegetables is lutein.
Representative vegetables are Chinese cabbage, shepherd's purse, spinach, cabbage, asparagus, cauliflower, pea and cucumber.
The representative fruits are kiwi fruit, lime, avocado, green grape and green apple.
Its main functions are preventing cancer, protecting eyesight, helping digestion and strengthening bones.
Purple medicinal fruits and vegetables
The "medicinal" ingredients of this vegetable are anthocyanins and polyphenols.
Representative vegetables are eggplant and purple cabbage.
Representative fruits are grapes, plums, raisins, dried plums and figs.
Its main function is to prevent cancer and enhance memory.
White medicinal fruits and vegetables
The "medicinal" ingredients of this vegetable are allicin and selenium.
Representative vegetables are mushrooms, cauliflower, onion, garlic and ginger.
The representative fruits are bananas, pears and white peaches.
Its main function is to prevent cancer, enhance the function of cardiovascular system and lower cholesterol.
Second, the nutritional value of dark vegetables is generally better than that of light vegetables.
Fresh vegetables and fruits are internationally recognized health food for disease prevention. Vegetables are recommended jointly by Beijing Municipal People's Government's Healthy Diet Guide for Capital Citizens and China Nutrition Society's Dietary Guide for China Residents in 2007-generally, dark color is better than light color, leaf nutrition is higher than rhizome, and leaf vegetables are higher than melon vegetables.
All countries emphasize increasing the variety and quantity of vegetables.
Vegetables and fruits are important sources of vitamins, minerals, dietary fiber and phytochemicals, with high water content and low energy. A diet rich in vegetables, fruits and potatoes plays an important role in keeping healthy, maintaining normal intestinal function, improving immunity and reducing the risk of chronic diseases such as obesity, diabetes and hypertension. Therefore, in recent years, dietary guidelines in various countries have emphasized increasing the variety and quantity of vegetables and fruits.
Both "Guidelines for Healthy Diet of Capital Citizens" and "Guidelines for Diets of China Residents 2007" suggest that adults in China should eat 300-500 grams of vegetables every day, preferably about half of them are dark vegetables. 200-400 grams of fruit, and pay attention to increase the intake of potatoes.
The nutrition of lettuce leaves, celery leaves and radish tassels is several times higher than that of stem roots.
Vegetables are important sources of micronutrients, dietary fiber and natural antioxidants. Generally, the water content of fresh vegetables is 65%-95%, and the water content of most vegetables is above 90%. Vegetables contain cellulose, hemicellulose, pectin, starch, carbohydrates and so on. And most of the energy is relatively low, so it is a low-energy food. Vegetables are also good sources of carotene, vitamin B 1, vitamin C, folic acid, calcium, phosphorus, potassium and iron.
Young stems, leaves and cauliflower vegetables, such as Chinese cabbage, spinach and broccoli, are good sources of carotene, vitamin C, vitamin B2, minerals and dietary fiber. The leaves, flowers and stems of vegetables with strong metabolism are rich in vitamin C, which is parallel to the distribution of chlorophyll. Generally, the contents of carotene, riboflavin and vitamin C in dark vegetables are higher than those in light vegetables and contain more phytochemicals. The vitamin content in the leaves of the same vegetable is generally higher than that in the roots, such as lettuce leaves, celery leaves and radish tassels, which are several times higher than those in the roots of the corresponding stems. The nutritional value of leafy vegetables is generally higher than that of melon vegetables. The dietary fiber of root vegetables is lower than that of leafy vegetables. Cruciferae vegetables such as Chinese cabbage, cauliflower and cabbage contain phytochemicals such as aromatic isothiocyanates, which are the main anti-cancer components. Bacteria and algae such as Tricholoma, Lentinus edodes, Auricularia auricula, yeast and laver contain minerals such as protein, polysaccharide, carotene, iron, zinc and selenium. In seaweed, kelp and other marine bacteria and algae, it is also rich in iodine.
Dark vegetables: the perfect combination of color, fragrance, taste and nutrition
Dark vegetables refer to dark green, red, orange and purplish red vegetables, which are rich in carrots, especially carotene, and are the main source of vitamin A for Chinese residents. In addition, dark vegetables also contain many other pigments, such as chlorophyll, lutein, lycopene, anthocyanins and so on. And aromatic substances that give vegetables special color, fragrance and taste, promote appetite and present some special physiological activities.
Common dark green vegetables: spinach, rape, cold winter vegetables, celery leaves, water spinach (water spinach), lettuce leaves, mustard greens, broccoli, watercress, shallots, chrysanthemum morifolium, leeks, radish sprouts, etc.
Common red and orange vegetables: tomatoes, carrots, pumpkins, red peppers, etc.
Common purplish red vegetables: red amaranth, purple cabbage, water shield and so on.
Third, eat vegetables first.
When people are hungry, their appetite is particularly strong. Facing a table of delicious food, they should eat vegetables first. Because vegetables are one of the important dishes to maintain the nutritional balance of the body, especially people who don't like fruits should pay more attention to this way of eating.
Four, eat whole vegetables, don't squeeze vegetables into juice.
Experiments show that eating whole vegetables is much better than eating some separate ingredients, and all kinds of healthy ingredients work together better than eating only one healthy ingredient. Drinking vegetable juice will affect the secretion of digestive enzymes in saliva.
5. Eat as many raw vegetables as possible.
In the western diet, it is very common to eat vegetables raw, but according to the custom of China people, vegetables are cooked and eaten. In fact, from the perspective of nutrition and health care, raw vegetables are the best.
Vegetables should be eaten raw.
Vitamin C and some physiologically active substances contained in fresh vegetables are very delicate and can be easily destroyed in cooking. Eating vegetables raw can absorb all kinds of nutrients to the maximum extent. Most vegetables contain immune substance interferon inducer, which can stimulate human cells to produce interferon, inhibit cell canceration and antiviral infection, and this function can only be realized on the premise of raw food.
To eat vegetables raw, you should first choose fresh vegetables (vegetables stored in the refrigerator for one or two days are not suitable for raw eating), try to choose green pollution-free or organic products, and soak them in salt water for 10 minute before eating, which can remove some harmful substances.
Vegetables are eaten raw in different ways.
Vegetables such as celery, cabbage and cucumber can be made into fresh vegetable juice for direct drinking.
Cabbage, beet, cauliflower, etc. It is very suitable for eating after grinding for a period of time, because these vegetables can ferment to produce an active enzyme which is very beneficial to the body during storage.
Adding vinegar, garlic and Jiang Mo to fresh vegetables can not only flavor, but also sterilize. However, add less salt. Too much salt will lead to stale vegetables and nutrient loss.
Young people's favorite raw food method is vegetable salad: before eating the staple food, if salad is used as the base material, the calorie intake per meal can be reduced by about 10%.
When preparing vegetable salad, it is best not to cut the vegetables too finely, and the size of each leaf is the best to eat in one bite, so as to avoid eating too much oil because it is too fine to absorb too much salad dressing; It is best to tear leafy vegetables by hand to keep them fresh; Adding a little fresh lemon juice or white wine to salad dressing can prevent vegetables from discoloring.
70% edible vegetables can be eaten raw, such as cucumber, tomato, sweet pepper, lettuce, Chinese cabbage, cabbage, eggplant, cauliflower, pepper, onion, celery and so on. But some vegetables are not suitable for raw food. Potatoes, taro, yam and other starch-rich vegetables must be cooked, otherwise the starch granules will not be broken and the human body can't digest them. Bean foods such as bean sprouts, because they contain anti-nutritional substances, are only beneficial to the absorption of nutrients after heating.
Eating garlic like this works well.
As we all know, garlic is good for human health. These benefits are attributed to something called allicin in garlic. Allicin is a broad-spectrum antibacterial agent, which has many biological functions, such as anti-inflammation, lowering blood pressure, lowering blood lipid, inhibiting platelet aggregation, preventing cancer and resisting virus, and can obviously improve the immunity of the body.
The production of allicin needs a certain process and some necessary conditions need to be created. Allicin originally exists in garlic in the form of allicin, which is transformed by alliinase when exposed to oxygen. Therefore, before eating, raw garlic should be mashed or sliced, and exposed to the air 15 to 20 minutes before eating, so as to fully oxidize garlic and produce allicin. You don't have to eat a lot every day, just eat three or five petals.
Try not to add seasoning to vegetables.
The best way to eat green vegetables is to quickly scald them with boiling water, try not to add seasoning, try to be light and taste natural.