Supplementary explanation:
Dark dishes should be cooked, and light dishes should be eaten raw. Nowadays, many people think that eating vegetables raw is more beneficial to health than eating them cooked. In fact, cooked vegetables may not be completely annihilated as some people think. As long as the cooking is reasonable, cooked vegetables have five advantages that lettuce can't achieve. Promote the absorption and utilization of vitamin K and carotenoids in green and orange vegetables. These two substances are insoluble in water and only like to be soluble in oil. Hot cooking can soften the cell wall, increase the permeability of biofilm, promote the dissolution of health components such as carotene and lycopene in the colored body of cells, and effectively improve the absorption rate. Even if you don't fry with oil, you can achieve this effect only by boiling with oily water or mixing oil with blanched water.
Supplementary explanation:
Improving the utilization ratio of calcium and magnesium in vegetables Many people only know that calcium comes from milk and magnesium comes from bananas, but they don't know that green leafy vegetables are also a good source of these nutrients. This is because oxalic acid exists in most green leafy vegetables, which is not conducive to the absorption of calcium and magnesium. However, in the cooking process, most oxalic acid can be removed by blanching, frying or cold salad, so that the minerals in it can be effectively utilized.
Supplementary explanation:
If you need to eat 500 grams of vegetables every day, including more than half of green leafy vegetables, it is difficult to meet this requirement by eating raw vegetables. If the vegetables are half cooked, it is easy to finish this amount. Softening fiber is beneficial to people with gastrointestinal weakness, indigestion, flatulence and chronic diarrhea. For these people, eating too much raw vegetables may lead to diarrhea or bloating, and eating them after heating can avoid such problems. Cooking is more hygienic, heating can kill germs and eggs, and Escherichia coli and the like can hardly stand the "baptism" of boiling water or hot oil. Some anti-nutritional factors and oxidases that destroy vitamins can also be inactivated during heating.
Supplementary explanation:
Generally speaking, raw and cooked vegetables have their own advantages, so you don't have to stick to raw or juicing. The most ideal way is to cook most of the dishes with dark color, and eat the dishes with light color and crisp texture raw. The cooking temperature of vegetables should be controlled not to be too high, and the cooking method should be light and less oily. In this way, both quantity and quality can be achieved, and both nutrition and taste can be taken into account. (Health Times), reference: JTF/ Nutrition /Brief/05 _ 0 106, everyone who likes to eat vegetables and fruits knows that eating vegetables is sweet and delicious. Eating vegetables is delicious, and eating a lot of vegetables is especially energetic, and the physical strength is replenished quickly. Eating vegetables won't make them feel bitter and astringent. I found that many people, if they don't eat a lot of vegetables every meal, will feel depressed, lazy and strange today. Just like some people like to eat durian and like its taste, some people don't like it and don't like its taste, which means the same thing. Relatively speaking, there are many people. Some people like to eat chicken, duck, pork, beef and goose, mainly meat. They seldom eat vegetables or only eat a small amount of vegetables. A large piece of beef (a large piece), people who like to eat meat, eat a whole plate; If you meet someone who loves vegetables and eat 1 or 2 pieces of beef, you will feel full. The beef is big and unpalatable. When you see it, you will have no desire to eat. In this society, some people like to eat a lot of fruits and vegetables, which makes them particularly energetic and energetic. Some people like to eat meat, such as pork, beef, chicken, duck and goose. They will feel particularly full when they eat these meat foods. People always ask me that I live on vegetables and fruits. Before the next meal, my stomach will get hungry easily. I said no. I didn't eat snacks, and I didn't feel hungry for afternoon tea. So don't be misled by some people that people who eat vegetables will have some myths. The health benefits of eating vegetables?
People say "one meat, two vegetables and three fruits", which shows that vegetables play a very important role in our daily diet.
1, vegetables are not only rich in vitamins a, c, b, d, etc. It also contains a lot of minerals such as iron and calcium, and contains fat.
Very low.
2. In addition, vegetables contain crude fiber, also called "dietary fiber", which consists of cellulose, hemicellulose, lignin and pectin.
Ingredients, can promote intestinal peristalsis and accelerate the discharge of some harmful substances in the body.
3. In recent years, it has been found that vegetables have anti-cancer effect and are also effective in preventing common diseases in cities such as hypertension. So become a modern person.
Plants that pursue health.
There are many kinds of vegetables. From the point of view of nutrition, some vegetables are divided into green and yellow vegetables, light-colored vegetables and taro potatoes. It is advocated that modern people should eat 300 ~ 400g of fresh vegetables every day, with the ratio of green and yellow vegetables 1oo grams, light-colored vegetables 2OO grams and taro potatoes 1oo grams. Generally speaking, according to its edible parts, there are six categories: leafy vegetables, stem vegetables, fruits and vegetables, root vegetables, cauliflower and edible fungi.
Millet is a grain; Because corn is often regarded as a vegetable or a side dish, it is also regarded as one of the vegetables.
Want to know the nutrients of various vegetables, you can go to:
TDAIS/Science/Vegetable _ Life/VL3, reference: social workers/food/vegetables/index, vegetables are natural healthy foods.
Vegetables can be made into nutritious and delicious dishes alone or together with other foods because of their different textures, colors and flavors.
Vegetables are similar in nutrients to fruits, although they may not be as sweet and delicious as fruits. However, because vegetables are mostly cooked and part of dinner, they consume more than fruits and play an important role in nutritional function. This paper briefly introduces the nutritional characteristics of vegetables and fruits as follows:
It is rich in vitamins A and C, and also contains a proper amount of vitamin B group, which has the functions of maintaining physiological functions and beautifying.
Provide essential minerals (potassium, calcium, iron, phosphorus, etc. ), promote metabolism and maintain acid-base balance in the body.
Contains a lot of fiber, which can promote gastrointestinal peristalsis and prevent civilized diseases (such as heart disease, hypertension, colorectal cancer, hemorrhoids and so on). ).
Most vegetables and fruits are water, but the contents of fat, protein and sugar are not high, so the calorie value is low, and eating too much is not easy to cause obesity. It is a healthy food for strengthening the body.
Vegetables are rich in beneficial nutrients.
Physiological effects of daily vitamins in adults.
It is recommended to eat vegetables rich in content.
vitamin A
(Retinol) Prevent and treat night blindness, dry eye and keratomalacia.
Prevent skin dryness and keratinization, and make skin smooth.
Lack is easy to catch a cold, and it is not easy to recover after a cold.
It may have an anti-cancer effect.
Male 6500I. U
Female 6000I. U
Carrots, spinach, chrysanthemum, rape, sweet potato leaves, Qingjiang vegetables.
Vitamin B 1 deficiency is easy to cause beriberi.
When it is insufficient, it has no appetite and is depressed.
Male 1.3 mg
Female 0.9 mg
Soybeans, yellow beans, taro.
Vitamin B2 deficiency can easily cause angular stomatitis and stomatitis.
Can help other vitamins to absorb.
Male 1.5 mg
Female 1.2 mg
Mushrooms, yellow beans, amaranth, sweet potato leaves, water spinach.
Vitamin C deficiency can easily lead to microvascular and gingival bleeding, leading to scurvy.
Prevent skin color from blackening and make skin white. It may have the effect of preventing and treating colds and cancer.
Male 60 mg
Female 60 mg
Chinese cabbage, sweet pepper, mustard, cauliflower, spinach, Qingjiang cuisine.
Effects of minerals on daily physiology of adults
It is recommended to eat vegetables rich in content.
Iron and Fe assist blood cells and deliver oxygen and nutrients to every tissue cell in the body.
A basic element of heme.
It is easy to cause anemia when lacking.
Male 10 mg
Female15mg
Amaranth, edamame, sweet potato leaves, spinach, chrysanthemum, red cabbage, kale.
Phosphorus is an essential element for the development of bones and teeth.
When it is missing; The digestion and absorption of fat is not easy to be complete.
Promote metabolism.
Male 600 mg
Female 600 mg
Soybeans, yellow beans, taro, mushrooms, sweet potato leaves.
Calcium is an element in bones and teeth.
Regulate heart and nerve activities and keep muscles tense.
Participate in the coagulation process.
Male 600 mg
Female 600 mg
Amaranth, kale, mustard, sweet potato leaves, rape.
Lack of potassium is easy to be flustered.
It can regulate heart and muscle activity and prevent hypertension.
It has not been determined that vegetables generally contain a lot of potassium.
Vegetables have the effect of skin care.
Vegetables (especially green and yellow vegetables) are important sources of vitamins A, C and fiber.
Vitamin A can enhance skin resistance and prevent skin dryness and keratinization, thus making skin smooth and delicate.
Vitamin C can promote skin whitening, because vitamin C can inhibit the formation of pigmentation and dark spots on the skin.
Fibrous can absorb a lot of water and expand, making the stomach feel full and reducing food intake; It can also promote excretion and reduce food residue, so it can achieve the purpose of losing weight and keeping in good shape.
Eating vegetables regularly can prevent colds and cancer?
Vegetables not only have the function of beauty, but also prevent colds. Because vegetables are rich in vitamin A, which can protect the mucosa of throat and nose and enhance its defense and regeneration ability, it is not easy to cause a cold. Even if you catch a cold, you will recover quickly. Vitamin C has the functions of improving the body's resistance, inhibiting viruses (the chief culprit of colds) and slowing down cold symptoms, so it has the function of preventing and treating colds.
It is worth mentioning that eating more vegetables may also have the effect of preventing cancer! Animal experiments have proved that vitamin A can prevent or reduce the occurrence of epithelial cancers (such as lung cancer, bladder cancer, breast cancer, etc.). ), because vitamin A can maintain and stabilize the normal function of epithelial cells. Vitamin C can prevent the formation of excessively vaporized lipids and nitrosamines (both carcinogens), enhance the body's defense ability and inhibit the activity of cancer cells, so it may also have the effect of preventing and treating cancer. In addition, fibrin can prevent colorectal cancer by reducing the formation and accumulation of toxins (including carcinogens) in the body.
In a word, eating vegetables regularly may not have the effect of preventing and treating colds and cancers, but it has no doubt about the effect of maintaining and improving health.
What part of the vegetable did you eat?
There are at least hundreds of kinds of vegetables, so it is necessary to classify them simply for the convenience of application. Vegetables can be divided into:
Leafy vegetables: including leafy vegetables (such as Chinese cabbage, Qingjiang cabbage, spinach, lettuce, celery, spinach, etc. ) and leafy vegetables (such as Chinese cabbage, cabbage, lettuce, etc. ).
Roots and leaves: including root vegetables (such as radish and carrot) and stem vegetables (such as bamboo shoots, yam, ginger and potatoes).
Flowers, fruits and vegetables: including cauliflower (such as cauliflower and day lily). ) and fruits and vegetables (cucumber, bitter gourd, tomato, eggplant, pea, kidney bean, etc. ).
Other categories: such as mushrooms (mushrooms, mushrooms, etc. ) and sprouts (mung bean sprouts, soybean sprouts, radish babies, etc. ).
Different vegetables have their own advantages.
Vegetable nutrition in food can be roughly divided into:
Vegetable A: It contains only a small amount of sugar and protein, so the calorie value is low and can be ignored. Most vegetables include all leafy vegetables, gourd, bitter gourd, tomato, eggplant, onion and garlic.
B-type vegetables: Generally, these vegetables contain more protein and sugar than A-type vegetables, and each 100g contains about 2g of protein and 7g of sugar, which has a higher calorie value. Such as beans (edamame, yellow beans, peas, etc. ), carrots, onions, pumpkins and so on. All fall into this category.
Other categories: some root vegetables, such as potatoes, sweet potatoes, taro and so on. , the sugar content (starch) is high, so this kind of vegetables has the highest calorie value, containing about 2g of protein per 50-100g, and sugar15g, which is equivalent to the calorie of a piece of bread, so it can be listed as a staple food.
Dark vegetables are rich in vitamin A and iron.
Vegetables can be roughly divided into dark vegetables and light vegetables according to color depth:
Dark vegetables: including dark green vegetables (such as Qingjiang vegetables, Chinese kale, spinach, sweet potato leaves, water spinach, etc. ), dark yellow vegetables (such as carrots, pumpkins, sweet potatoes, tomatoes, etc. ) and some red vegetables (such as red cabbage, red amaranth, etc. ) This vegetable is rich in vitamin A and iron, usually the stronger the color, the higher the content.
Pale vegetables: including some white or light green and light yellow vegetables, such as Chinese cabbage, Chinese cabbage, bamboo shoots, radishes, cauliflower and wax gourd. This kind of vegetables contains less vitamin A, but the contents of vitamin C, B group, calcium, potassium and other components are similar to those of dark vegetables.
Are raw vegetables more nutritious?
When cooking vegetables, many nutrients, such as vitamins C and B, potassium, phosphorus and iron, are often destroyed or dissolved, resulting in the loss of nutrients. Therefore, in general, eating raw vegetables can indeed retain more nutrients. However, there are some key points to pay attention to when eating vegetables raw:
When eaten in the form of lettuce salad, if it is a dark vegetable rich in vitamin A, because vitamin A is fat soluble, it can be mixed with oily salad dressing to improve the absorption rate.
When enjoying vegetable juice, we should pay attention to the fact that it used to be stirred by a blender, and nutrients (especially vitamins) were easily destroyed by oxidation during the stirring process, so it is better to use a juicer instead.
Eating raw carrot juice is not an ideal way from the nutritional point of view, because the utilization rate of vitamin A is not as good as that of frying, and raw carrots contain gasification enzyme, which will destroy vitamin C, so carrots are not suitable for juicing with other fruits and vegetables. ,