There are "three treasures" in fruits and vegetables. Do you know what treasures are indispensable to health?

Today, this article begins a series of introductions on how to eat various foods to keep healthy. The food we eat is digested by the spleen and stomach, transformed into qi, blood and body fluid through the viscera, transported to the whole body, and nourished the viscera and limbs. Fruits and vegetables are pioneers in losing weight, and they can't be less colorful in the diet, which plays the role of "scavenger" for the human body and provides various nutrients needed by the human body. Nutritionally, fruits and vegetables contain three treasures: vitamins, minerals, dietary fiber and other biological activities, and have many excellent functions such as anti-aging, cancer prevention, low-fat weight loss and treatment of chronic diseases. It is pointed out that "dredging human bone marrow" makes human bone marrow green, refreshing and unobstructed, which is the main function of fruits and vegetables. Traditional Chinese medicine has long advocated the nutritional and health value of fruits and vegetables. Vegetables: Vegetables have four characteristics: cold, hot, warm and cool. These four properties refer to the body's reaction after eating these foods. It can be eaten reasonably among the four, and neither cold nor warm can guarantee human health, so we should make good use of the properties of food and choose food according to our own physique. First of all, fresh vegetables are rich in vitamins and are an important source of carotene, vitamin C and B vitamins in the diet. All kinds of green leafy vegetables and dark yellow vegetables, such as carrots, yellow pumpkins and day lilies, are rich in B vitamins, while white vegetables, such as cauliflower and white radish, have low carotene content. All fresh fruits and vegetables such as green bell pepper, cauliflower, bitter gourd and various fruits such as jujube, kiwi fruit, hawthorn and citrus are rich in vitamin C. Vegetables are an important source of human minerals, especially calcium, phosphorus, potassium, magnesium, iron, copper and iodine, which participate in important physiological functions of human body. Green leafy vegetables contain more minerals than melons. Rape, Chinese cabbage, celery and potherb mustard are also good sources of calcium. Their final metabolites in the body are alkaline, which can help maintain acid-base balance and maintain the steady state of body fluids. Vegetables and fruits also contain a variety of dietary fiber, which can promote the excretion of feces, reduce the absorption of cholesterol, keep healthy and prevent atherosclerosis. In addition, vegetables have the function of dietotherapy in China. Classification of vegetable families; Leafy vegetables: edible parts are leafy bulbs, such as Chinese cabbage, spinach, chrysanthemum and cabbage. Roots: Edible parts are swollen straight roots, such as radish, carrot, lotus root, yam, taro, potato, root mustard, etc. ③ Cucumber and eggplant: pumpkin, cucumber, wax gourd, loofah, bitter gourd, tomato, eggplant, spicy and so on. ④ Fresh beans: kidney beans, cowpeas, lentils, broad beans and peas. ⑤ Bacteria and algae: mushrooms, straw mushrooms, shiitake mushrooms, fungus, etc. Algae include kelp and seaweed. (Roots, leaves, melons, fruits, fungi, algae, complete nutrients and even various food nutrients) The main nutritional components and composition characteristics of vegetables are 1. Leafy vegetables (the highest chlorophyll). Leafy vegetables are a good source of carotene, vitamin B2, vitamin C, folic acid, minerals and dietary fiber. The contents of vitamin C in cauliflower, broccoli and kale are higher than 50 mg per 100 g, and the contents of vitamin B 1, nicotinic acid and vitamin E are generally lower than those in cereals and beans, which is related to their high water content. Green leafy vegetables abroad are more expensive than meat, so cherish happiness. 2. The dietary fiber content of roots and rhizomes is lower than that of leafy vegetables, which is about 1%. Carrots contain the highest carotene, which can reach 4 130 micrograms per 100 grams. Garlic, taro, onion and potato have the highest selenium content. Spicy food with onion and garlic contains high selenium content. Chinese medicine says that warm hair is allergic to skin diseases, and people with eye diseases are getting heavier and heavier. 3. Cucumber and eggplant. Because of the high water content, the nutrients are relatively low. Protein content is 0.4 ~ 1.3%, carbohydrate content is 0.5 ~ 9.0%, and dietary fiber content is 1%. The content of carrot in pumpkin, tomato and pepper is the highest, and the content of vitamin C in pepper and bitter gourd is higher. Although the content of vitamin C in tomatoes is not high, it is a good source of vitamin C because of the protection of organic acids and eating more. Pepper is also rich in iron, zinc and selenium, with high nutritional value. 4. Fresh beans. Compared with other vegetables, the nutrient content is relatively high. In protein, the average is 4%, the carbohydrate content is about 4%, and the dietary fiber content is 1~3%. Among them, the content of carotene is generally high, and the content per100g is mostly around 200 micrograms. The content of riboflavin is similar to that of green leafy vegetables. It is also rich in potassium, calcium, iron (germinated beans, sword beans, broad beans and kidney beans), zinc (broad beans, peas and kidney beans) and selenium (emerald beans, edamame beans, broad beans and beans). Compared with beans, it has higher water content and lower nutrient content. 5. Bacteria and algae (a kind of leg food on the dining table) are rich in protein, dietary fiber, carbohydrates, vitamins and trace elements. Nostoc flagelliforme, Lentinus edodes and mushrooms have the most abundant protein content, all above 20%. Amino acids are balanced, with essential amino acids accounting for 60% and low fat content, about 1%. Easy for human body to digest and absorb. Glutamate is high in content and delicious in taste. Don't put monosodium glutamate in fried food. ) rich in trace elements, especially iron, zinc and selenium, which are several times or even dozens of times that of other foods. Kelp and laver are rich in iodine (the content of 100g can reach 36mg, calculated by dry weight). (a treasure house of natural minerals and vitamins) contains a variety of polysaccharides and has a certain health care function. Nutritional characteristics of different kinds of vegetables Most vegetables have high water content (above 90%) and low energy (50kcal/ 100g). Vegetables are a good source of carotene, vitamin B2, vitamin C, folic acid, calcium, potassium, iron and dietary fiber. (Vitamin C is abundant in leaves, flowers and stems of vegetables with strong metabolism, and its distribution is parallel to chlorophyll. 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 higher than that in the roots, such as radish tassels, lettuce leaves and celery leaves, which are several times higher than those in the corresponding roots. The nutritional value of leafy vegetables is higher than that of melon vegetables, and the dietary fiber content of root vegetables is lower than that of leafy vegetables. Phytochemicals contained in cruciferous vegetables (cauliflower, cabbage, etc.). ), such as aromatic isothiocyanate, is the main anticancer component in the form of glycoside. Bacteria and algae contain more polysaccharides, vitamins and minerals. Vegetables Four Seasons Raiders Spring vegetables-disease prevention and antibacterial, spring rises, all kinds of creatures in nature germinate and develop, abandon the past and start over. "Heaven and earth are born, and everything is glorious." Green nourishing liver in traditional Chinese medicine. Leaf vegetables grow on plants in spring, which is always thriving, and it also corresponds to a good phenomenon of natural hair growth in spring, so the positive electricity of the body will evaporate well with the intake of leaf vegetables. In addition to leafy vegetables, we should also pay attention to sprouts in spring, such as Chinese toon buds in spring and tender buds of various plants, which are not only delicious, but also correspond to the characteristics of yang evaporation of vegetables in spring and summer-clearing heat and relieving summer heat; All the year round, summer is the season with the highest yang, and it is hot and humid, so it is necessary to strengthen the spleen and replenish qi. Food choice, light, less greasy, digestible, summer-heat and water-saving vegetables. Autumn-anti-dryness in Run Qian, the autumn harvest season is to prepare for the "hiding" in winter, and the climate is "dry and dry", so eat more vegetables that clear the lungs and moisten dryness, promote fluid production and relieve summer heat. Get rid of cold and warm up. In the season when everything is hidden, nature is full of yin and yang. Everything hides a Yang, waiting for the next spring. Focus on cultivating "heat storage". Eat less salt, suffer more hardships, and help the heart and kidney. Mature season of common vegetables (winter and spring). Common vegetable ripening season (summer) 1 common vegetable ripening season (autumn and winter). Selection and Cooking of Vegetables (1) Reasonable selection The vitamin content of general leaves is higher than that of roots, tender leaves are higher than dead leaves, and dark leaves are higher than light leaves. Therefore, we should pay attention to choosing fresh, seasonal and light leaves when choosing. (2) Cook the cold salad reasonably, cut it after washing, keep it fresh, don't put it for a long time, stir fry in a hurry, paste it and keep the nutrients. Spring vegetables, summer melons and autumn radishes, fish as fire, meat as phlegm, radish and cabbage as security. In spring, the river is as green as blue, and we enjoy green vegetables, which is a healthy gift from nature. Self-introduction, engaged in health industry and education and training for decades. Since the 28-year-old hospital sentenced him to death, he began to keep fit. For decades, he has been on the road of health through scientific health concept and lifestyle management. Not only has my health driven my family, students and friends, I hope I can contribute my health knowledge and experience to you in the future health field. Disclaimer: The above content comes from the Internet, and the copyright belongs to the original author. If there is any infringement of your original copyright, please let us know and we will delete the relevant content as soon as possible.