Nutritional value of vegetables
The water content of fresh vegetables is generally 65%-95%, which is rich in vitamins, minerals, dietary fiber and plant compounds. Vegetables are a good source of β-carotene, vitamin C, folic acid, calcium, magnesium and potassium, and have the characteristics of large volume and low energy. Dietary Guidelines for China Residents suggest that vegetables should be included in the diet, and 300-500g of vegetables should be consumed every day, of which dark vegetables should account for 1/2.
Boiling vegetables in water is not healthy.
1, our bodies need essential oils.
Another study shows that when there is not enough fat in the diet, the human body will become a fat maker, which will produce saturated fat.
It is difficult to lose weight only by eating boiled vegetables.
It's hard to stick to eating only boiled vegetables. Vegetables themselves are not so delicious. Few people like to eat vegetables. They eat enough vegetables every day, let alone boiled vegetables every day. Plus, it's easy to get hungry after eating, and it's hard to get hungry without adding meals. Eating like this is easy to cause rebellious psychology, and the mentality is easy to collapse, which is not conducive to the long-term implementation of weight loss.
Without grease lubrication, eating less food to lose weight is more likely to cause constipation. Water is absorbed by the intestine, and crude fiber food will become drier and drier, all of which will be blocked in the intestine, thus causing constipation.
3. Boiled vegetables lose a lot of nutrients.
Boiled vegetables are not as healthy as everyone thinks, because the vitamins in vegetables are not only easy to decompose when heated, but also soluble in water, and the water-soluble vitamins in boiled vegetables lose more. When cooking, the more water is used, the smaller the cut, the longer the cooking time and the higher the temperature, the more water-soluble vitamins are lost. Because vitamin C, vitamin B2, folic acid, potassium and flavonoids in vegetables, including health care components such as glucosinolates, are easily soluble in water.
Therefore, from the perspective of weight loss and healthy nutrition, it is not reliable to eat only boiled vegetables.
Recommended cooking methods for healthy vegetables with little oil.
At present, China residents consume a lot of oil. The monitoring results of nutrition and health status of China residents in 20 12 years showed that the average daily edible oil intake of urban and rural residents in China was 42.1g. Therefore, the amount of edible oil should be reduced. The Dietary Guide for China Residents recommends that the daily intake of edible oil is 25-30g.
In order to control the consumption of cooking oil, frying, frying and frying should be used less when cooking, and it is suggested to choose cold salad and steamed vegetables more. Because we don't add extra water in the steaming process, in addition, the short steaming time also protects the vitamins and other nutrients of vegetables. In addition, there is the method of "cooking in oil" advocated by Fan Zhihong, that is, cooking in a small amount of oil and water. The specific operation method is as follows:
1, put a small bowl of water in the pot, with less water.100-200g;
2. Add a spoonful of oil, and add about 8g of 1 spoonful of oil to 300g of vegetables;
3. When the water boils, add vegetables and turn them evenly to make them contact with oil and water;
4. Cover the pot and stew for 1-2 minutes. The specific time depends on the number of vegetables, the size and tenderness of the cut pieces;
5. Open the lid, season and turn well.
Compared with stir-frying, this cooking method is not only convenient, but also has no oil smoke, less oil and salt, and can improve the retention rate of vitamins, which can be said to be a win-win situation ~