In foreign countries, it is very common to eat raw vegetables, such as onions, celery and sweet peppers. Because vitamin C and some physiological active substances contained in vegetables are easy to be destroyed in cooking, eating raw vegetables can maximize its nutritional value. However, according to China people's eating habits, eating raw vegetables is a bit uncomfortable. So, how to eat vegetables is the most scientific?
Medical research has proved that eating raw vegetables can absorb nutrients well and has the functions of preventing cancer and many diseases. Most vegetables contain an immune substance called interferon inducer, which acts on the interferon gene of human cells to produce interferon, becoming the "guardian" of human cell health, and has the function of inhibiting human cell canceration and antiviral infection. Because this immune substance can't resist high temperature, only raw vegetables can play a role. Therefore, all vegetables that can be eaten raw are best eaten raw; Don't fry vegetables that can't be eaten raw, and try to reduce the loss of nutrition.
Vegetables suitable for raw food:
Vegetables suitable for raw food are carrots, cucumbers, sweet peppers, Chinese cabbage, eggplant, cauliflower, onions, celery and so on. The methods of eating raw include drinking homemade fresh vegetable juice, or cold mixing fresh vegetables, adding some vinegar and less salt. It is best not to peel the raw cucumber, but to peel the raw lettuce, wash it, scald it with boiling water, and marinate it with seasoning for more than 1 hour before eating.
There are many advantages for special people to eat vegetables skillfully:
Patients with hematological diseases should eat more Chinese cabbage and spinach or drink their fresh vegetable juice, because folic acid in vegetables is helpful to the recovery of hematopoietic function; For patients with hypertension and fundus hemorrhage, if you eat 1-2 fresh tomatoes on an empty stomach every morning, it can have obvious curative effect; Patients with sore throat, chew green radish or green olives, etc. , can make the sore throat disappear quickly.
Precautions:
Need to be reminded that eating raw vegetables must pay attention to nutrition, health and hygiene to prevent "illness from entering the mouth". When eating fruits and vegetables raw, they must be properly disinfected. Adding vinegar, garlic and Jiang Mo to cold vegetables can be used for seasoning and sterilization.
Of course, not all vegetables can be eaten raw. From the perspective of nutritional balance, eating cooked vegetables is also essential. Dark green or orange vegetables are rich in carotene, and it is best to cook them before eating.
Short-term high-temperature heating can preserve the nutrients of vegetables well, but complex cooking methods such as frying, stewing, frying first, frying first, steaming first and frying first are not suitable for cooking vegetables.
Generally speaking, for green leafy vegetables that are easy to cook or vegetables that need to be shredded, frying for 3-4 minutes is enough. If potatoes, carrots, eggplant, beans and meat are stewed together, cut these vegetables into larger pieces, add vegetables when the meat is cooked and stew for a while. When cooking, it is best to have a small amount of oil in the soup to enhance the heat preservation effect, so that the dishes can be cooked quickly and the carotene can be absorbed. Pay attention to eating as soon as possible after cooking. When cooking is exposed to air for 30 minutes, the loss of vitamin C can reach about 25%.
It seems that eating raw vegetables and cooked vegetables have their own advantages. If we can organically combine raw and cooked vegetables and eat lettuce and cooked vegetables every day, we can learn from each other's strengths and achieve scientific and reasonable dietary goals.