It is found that insufficient vegetable intake is the main cause of chronic diseases, even directly related to the causes of various cancer diseases. Eating a certain amount of vegetables is beneficial to the prevention and treatment of cardiovascular and cerebrovascular diseases, cancer, obesity, diabetes and other diseases. Fresh vegetables are rich in vitamins, minerals and dietary fiber, and the colorful vegetables also contain different substances. Vitamins and minerals are necessary nutrients to maintain health, and dietary fiber is related to health benefits such as improving satiety, promoting gastrointestinal peristalsis, reducing diarrhea and lowering blood cholesterol.
At the same time, it also contains a lot of dietary fiber. Dietary fiber can promote intestinal peristalsis and prevent severe constipation. In addition, the study found that different substances in vegetables are beneficial to health. Therefore, the scientific dietary guidelines of the World Health Organization or many excellent countries encourage people to eat more fresh vegetables, so that people can get the vitamins, minerals and dietary fiber they need. Different substances can give full play to various beneficial economic benefits, thus avoiding various chronic diseases and preventing cancer.
Learn about a vegetable
In order to get "five dishes a day" from fresh vegetables, we need to know what is called "one serving" of vegetables or "one serving" of fruits. One serving of vegetables is about100g of all fresh vegetables (edible part). After boiling, it is about half the workload. Three servings of vegetables a day will probably eat 1.5 bowls of various boiled vegetables. Because the nutrition, types and characteristics of various vegetables are different, the amount of each vegetable is also different.
vegetables
Breakfast: You can choose sandwiches or hamburgers with vegetables and fruits, or you can add one more vegetable to the clear soup of new Chinese style.
Chinese: It's very convenient to eat. You can buy an extra green vegetable for the new Chinese set meal or special snacks. If it is a buffet or a combination dish, you can choose vegetables as the main meal of hot pot side dishes, such as roasted bamboo shoots, chicken slices with sweet peppers, Chinese kale beef and mutton and so on. When there are three dishes and one soup, there must be one dish; When you have five dishes and one soup, you need two dishes, and two are dinner with vegetables as the side dish of hot pot.
European style: Vegetables in European style meals are often less than those in new Chinese style meals. You can eat more fresh vegetable salads, choose various appetizers or soups with vegetables, or eat hot pot side dishes such as corn, cauliflower and carrots to set off dinner.
Banquet: The way to eat a banquet is to remember to eat more vegetables as a side dish of hot pot, eat less meat and leave some fruit after eating.