spinach
Spinach (Spinacia oleracea? L), also known as Persian cuisine, red root cuisine and parrot cuisine, belongs to the genus Spinach and Millet of Chenopodiaceae. Spinach is known as a "nutrition model student", which is rich in carotenoids, vitamin C, vitamin K, minerals (calcium, iron, etc. ), coenzyme Q 10 and other nutrients.
2. Cauliflower
Cauliflower, also known as cauliflower, cauliflower or cauliflower, is an annual plant in Cruciferae, also known as cauliflower, cauliflower, cauliflower and cabbage.
Cauliflower is rich in vitamin K, which can prevent internal bleeding and hemorrhoids, reduce bleeding during physiological period and promote normal blood coagulation. Some people can't recover easily from minor bumps, just because of the lack of vitamin K. Cauliflower is rich in vitamin K that ordinary vegetables don't have.
Broccoli is rich in Vc. Every 100g cauliflower contains VC 85 ~100g, which is 4 times higher than that of Chinese cabbage. It has the effect of detoxifying the liver. Eating more broccoli will also thicken the blood vessel wall and make it difficult to rupture. Vc can enhance the detoxification ability of the liver, improve immunity and prevent colds and scurvy. Cauliflower is rich in selenium and Vc, and also rich in carotene, which has a certain inhibitory effect on preventing precancerous cell lesions.
3. Green pepper
Green pepper belongs to the plant kingdom, Dicotyledonous, Chrysanthemum Subclass, Solanaceae. And red pepper are collectively referred to as peppers. Fruit is a berry. There are many aliases, such as big pepper, lantern pepper and persimmon pepper. Because it can bear sweet berries, it is also called sweet pepper and vegetable pepper.
Green pepper pulp is thick and crisp, rich in vitamin C, and green fruit contains about 93%. 9% water, about 3. 8% carbohydrate, red ripe fruit contains up to 460 mg of vitamin C. It can be cold-mixed, fried, steamed, stuffed, pickled and canned to make candied fruit.
lettuce
Lettuce (scientific name: Lactuca sativa L. var. angustanairish.), also known as lettuce, belongs to the genus Lactuca in Compositae, which can form a variety of tender stems and is a biennial herb. Alias lettuce, lettuce, green shoots, lettuce.
Lettuce is rich in nutrients, especially leaves. Every 500g of fresh lettuce leaves (Beijing area) contains protein 10g, fat 2.5g, carbohydrate16.5g, calcium190mg, phosphorus185mg, iron 5.5mg and carotene10. Every 500g of lettuce stem contains only 1.5g of protein, only 0.2g of fat, only 4.7g of carbohydrate, and very little carotene and vitamin C..
Edible part 62%. Every 100g contains 59kJ of energy, 95.5g of water, 0. 1g of protein, 0. 1g of fat, 0.6g of dietary fiber, 2.2g of carbohydrate, 0/50μ g of carotene, 25μg of retinol equivalent and 0.02mg of thiamine. Vitamin C 4mg, vitamin E 0. 19mg, potassium 2 12mg, sodium 36.5mg, calcium 23mg, magnesium 19mg, iron 0.9mg, manganese 0. 19mg, zinc 0.33mg and copper 0.07mg. The edible part of its leaves accounts for 89%. Every 100g contains 75 kJ of energy and 0/3 mg of vitamin, which is obviously higher than that of stem. Therefore, in terms of nutrition, we should change the habit of eating lettuce stems instead of leaves.
5. Chinese cabbage, scientific name cabbage. Cabbage is a Brassica plant in Cruciferae and a variety of Brassica oleracea L. Also known as Chinese cabbage, cabbage, pimple white, cabbage, cabbage, lotus white and so on.
Raw Chinese cabbage is rich in vitamin C, vitamin B 1, folic acid and potassium, and cooked Chinese cabbage is also rich in vitamin C, potassium and folic acid.
Extended data:
Nutrition practice
Vegetables need processing before they can be eaten. If it is not processed properly (such as cleaning and cooking), the nutrients in it are easily lost. More nutritious vegetable processing and cooking methods are as follows:
First, wash vegetables before cutting, because vegetables contain a lot of vitamin C, which is a water-soluble vitamin and easily soluble in water. If you put the whole vegetable in water and then cut it, you can reduce the loss of vitamin C and other water-soluble vitamins. On the other hand, if the cut vegetables are put into water or even soaked in water, a large amount of vitamin C will go with the water because of the great contact with the damaged area of vegetables and the area of water.
Second, don't wash vegetables with detergent. Many people put detergent in the vegetable basin to wash away the pesticide residues on vegetables. In fact, when vegetables are ripe, pesticides will not be used again, and the residual pesticides during this period have long gone with the air, so it is ok to wash them directly with water. Otherwise, it is difficult to clean the detergent from the surface of vegetables. Unless it is washed dozens of times, the dishes will be rotten and all kinds of nutrients will be gone, wasting a lot of time.
Third, some vegetables with skins are best eaten with skins, such as eggplant and radish. Because the vitamin content in the skin is higher than the meat content inside, it is recommended that you don't peel it when eating, which not only ensures the loss of nutrition but also saves time.
Fourth, in the process of cooking vegetables, it is best to fry them with fire, because the longer the vegetables are heated, the more nutrients are lost. For example, water-soluble vitamins C and B are afraid of heat, so the shorter the cooking time, the better.
Many people like to put some alkaline noodles when cooking, which is actually wrong. Because alkali will destroy the vitamins in it. If you add some fruit vinegar, you can just protect vitamins.
Six, only eat raw, they can more effectively contact with human mucosal cells, and then play a better role. At the same time, raw vegetables not only have more nutrients than cooked food, but also have the function of preventing malignant transformation of epithelial cells, so they can block the combination of carcinogens and host cells. For example, β carotene, lignin, volatile oil and enzymes in raw vegetables can stimulate the vitality of macrophages, enhance immunity, phagocytize cancer cells and play an active anti-cancer role.
References:
Chinese cabbage (kohlrabi) _ Baidu Encyclopedia Lettuce (Compositae) _ Baidu Encyclopedia Green Pepper (Solanaceae) _ Baidu Encyclopedia Broccoli _ Baidu Encyclopedia Spinach (Herb) _ Baidu Encyclopedia Vegetables (Edible Plants) _ Baidu Encyclopedia