Carrots, celery, bitter gourd, green peppers, okra, broccoli, eggplant, leeks, yams, tomatoes and other 10 kinds of vegetables are the most nutritious. As long as you use ingenuity, you can Easily transform into delicious dishes.

◎Carrots

Carrots have a special grassy smell, and some people say it has an earthy smell. Many people are quite disgusted with it, so they simply pick it up and don’t eat it. But in fact, carrots have many benefits for the human body and are known as "little ginseng".

Nutritional ingredients: protein, carbohydrate, calcium, iron, phosphorus, selenium, vitamins A, B1, B2, B6, C, E, K, niacin, folic acid, pantothenic acid, carotene, magnesium, Zinc, sodium, potassium, copper, fluorine, manganese, cobalt, lycopene, etc.

Transform into delicious magic

1. Freeze the carrots before cooking to remove the unpleasant smell.

2. Cut the carrots into thin strips and add them to your favorite dishes, such as scrambled eggs, curry, etc., to increase the taste.

3. Cut the carrots into thin strips, add your favorite seasonings and other vegetables to make kimchi.

Efficacy

Eye protection: Carrots are rich in beta-carotene, ranking first among all vegetables. After beta-carotene is absorbed by the body, it can be converted into vitamin A, Maintain eye and skin health. Most of the beta-carotene is hidden in the outer skin, so it is recommended not to peel it when cooking.

Prevent cardiovascular disease: Carrots also have certain effects on preventing arteriosclerosis, lowering cholesterol, lowering blood sugar and preventing and treating high blood pressure.

Choose smartly. Look at the fracture where the carrot itself connects to the stems and leaves. There should be no green buds. Thin buds indicate that the carrot may be too old, and there may be honeycomb-like tissue growing inside that will destroy the taste. Damage to the skin of carrots can easily cause carrots to rot. Therefore, it is better to purchase carrots with smoother skin without damage.

◎Celery

Celery, also known as "celery", is a must-have when eating fish ball soup. Because the celery leaves taste bitter and the stems have a strong smell, some people are afraid of it. Eat, but it is also a vegetable with quite a lot of nutrients.

Nutrients: Celery contains dietary fiber, crude fiber, beta carotene, vitamins A, C, potassium, calcium, iron, sodium and other nutrients.

Transform into a delicious magic

1. Chop the celery into fine pieces and blanch it, then add some tuna and salad dressing. It can be sandwiched into toast as a topping.

2. Finely chopped celery can be added to salty porridge to add flavor.

3. Cut the celery stalk into long strips and dip it in salad dressing to eat. It is quite refreshing.

Efficacy

Cancer prevention: Celery is a high-fiber food. After intestinal digestion, it can produce lignin or intestinal fat substances. These substances are antioxidants. The concentration When it is high, it can inhibit the production of carcinogens by intestinal bacteria, speed up the transit time of feces in the intestine, reduce the contact between carcinogens and colon mucosa, and achieve the purpose of preventing colon cancer.

Diuresis and swelling: Celery contains diuretic active ingredients, which can eliminate sodium retention in the body, diuresis and reduce swelling.

Blood supplement: Celery contains high iron content, which can supplement women’s menstrual blood loss. Eating more can also prevent skin from being pale and dry, and can make your eyes bright and your hair black and shiny. It is suitable for patients with iron deficiency anemia and menstruating women.

Increase immunity: Celery contains beta carotene, which can improve the body's immunity.

Lower blood pressure: Celery contains benzene, a blood pressure-lowering component. Benzene can relax the muscle tissue of the arterial wall and increase blood flow. Animal experiments have proven that intravenous injection into rabbits and dogs has a significant antihypertensive effect. Clinically, it is effective against primary, pregnancy-induced and menopausal hypertension.

When purchasing celery wisely, whether it is fresh or not depends mainly on whether the leaf body is straight. Fresh celery is straight. If celery has been stored for a long time, the tips of the leaves will become warped and the leaves will be softer. Yellowing and rust spots. Pinch the roots of celery. The ones that are easy to break are young celery, and the ones that are difficult to break are old celery.

◎Bitter melon

Bitter melon, a good medicine for reducing fire, tastes just like its name. The strong bitter taste makes it difficult to eat, but it has high nutritional value and is a holy beauty product.

Nutrients Bitter melon has many nutrients, including protein, fat, carbohydrates, dietary fiber, and various vitamins. Among melons and vegetables, the vitamin content is higher, especially vitamin C. Its content ranks highest among melons, and it is known as the “King of C among Melons”.

Transform into delicious magic

1. Salt it before eating, rinse it with water and then cook it to remove the bitter taste.

2. Cut the bitter melon into pieces and remove the contents to reduce the bitterness.

3. Cut the bitter melon into thin slices, blanch them in water, immediately put them in ice water and chill them, then top with your favorite seasonings.

4. Boil the bitter melon until soft and add your favorite side dishes, such as fried salted egg with bitter melon, pineapple and bitter melon chicken soup.

Efficacy

Prevent cancer: Bitter melon contains a variety of amino acids and inorganic salts, which can enhance immunity, stimulate an increase in the number of lymphatic T cells and killer cells (NK), and increase disease resistance. And the ability to inhibit tumor growth has also increased rapidly.

Lower blood sugar and blood lipids: Bitter melon contains trypsin, which can lower blood sugar and insulin, reduce body fat, and can also combat high-fat diet and reduce blood sugar, triglycerides, cholesterol and other dyslipidemia. .

Anti-aging: Bitter melon contains flavonoids, which have antioxidant effects and maintain normal cell development.

Clearing fire and antipyretic: Bitter melon can clear fire and antipyretic, and has analgesic and antipyretic effects. It can also calm sleep, inhibit over-excited body temperature center, and reduce body temperature.

Beauty and beauty: Bitter melon is rich in vitamin C, which can enhance immunity and promote skin metabolism.

Promote digestion: Bitter melon can stimulate the secretion of a large amount of gastric juice, which is beneficial to digestion and increases appetite.

When purchasing wisely, pay attention to whether the fruit body is upright, the fruit surface is white, bright in color and the nodules are prominent. The appearance should not be bitten by bees and insects. It is better if the fruit nodules have no cracks, but avoid buying them. Those who are bruised and rotten and infested with vermin.

◎Green peppers

Green peppers are also known as "bell peppers". Commonly eaten green peppers are harvested during the green and ripe stage, so they are green in appearance. Commercially available red and yellow bell peppers are cultivated by breeding experts by taking advantage of the changes in lycopene in green peppers during their red ripening period. Green peppers have a special smell like chili oil, so many people, whether adults or children, dare not eat them.

Nutritional information: Green peppers have the most vitamins A and K among vegetables, more vitamin B than tomatoes, more vitamin C than lemons, and are rich in iron.

Transform into delicious magic

1. Green peppers can be cooked with foods with strong flavors, such as green peppers with meat, green peppers with fried shredded pork, or sausages with fried green peppers. The taste of green pepper is less obvious.

2. Roast the sliced ??green peppers over a fire and apply barbecue sauce to cover up the flavor of the green peppers.

Efficacy

Keep skin healthy: The active ingredients in green pepper can promote the metabolism of melanin and have curative effects on dark spots and freckles. The carotene and vitamin D in it can enhance the skin's resistance and prevent the occurrence of pimples and rashes.

Enhance resistance: The vitamins A and C contained in green peppers can enhance the body's resistance, prevent heat stroke, promote recovery, promote fat metabolism, prevent cholesterol from adhering to blood vessels, and prevent arteriosclerosis. , hypertension, diabetes and other chronic diseases.

Prevent cancer: Green peppers contain the antioxidant capsaicin, which can reduce the incidence of cancer cells.

Reduce fat and lose weight: The capsaicin contained in green peppers can promote fat metabolism, prevent fat accumulation in the body, and help reduce fat.

Prevent constipation: The unique taste of green peppers and the capsaicin contained in them can stimulate the secretion of saliva and gastric juice, increase appetite, help digestion, promote intestinal peristalsis, and prevent constipation.

Smart shopping When purchasing green peppers, bigger is not always better, but ones with a bulging appearance, uncorrupted stems, smooth and shiny skin, and no water damage or wrinkles. A high-quality green pepper is one that is not soft to the touch.

◎Okra

In the West, okra, known as "Lady's Finger", has a sticky and astringent taste. Many people are insensitive to it. But the nutritional value is quite high. In recent years, it has become a popular stomach-friendly and health-preserving vegetable in Japan, Taiwan, Hong Kong and Western countries.

Nutrients: Calcium, magnesium, potassium, vitamin A, vitamin K, protein, etc.

Transform into delicious magic

1. Cut the okra first and then blanch it. After taking it out of the pot, rinse it with cold water and then pour it with cold sauce. The sauce can be used Refreshing peanut butter or Japanese style sauce.

2. When cooking, you should leave a little stem first. It will be more delicious after blanching. Add salt when blanching to prevent the okra from turning yellow.

3. Okra can also be stir-fried with mushrooms, which will give it a different texture.

Efficacy

Lower blood sugar and blood lipids: Okra mucilage is rich in soluble dietary fiber, such as pectin, gum arabic, carboxymethyl cellulose, etc., which can reduce carbohydrates and Digest and absorb cholesterol to achieve the effect of lowering blood sugar and blood lipids.

Eye protection: It is rich in vitamin A and beta-carotene, which is beneficial to retinal health and can maintain vision.

Care for the intestines and stomach: The mucus in okra can adhere to the gastric mucosa to protect the gastric wall, promote gastric juice secretion, increase appetite, improve indigestion and other symptoms, and can also prevent gastric ulcers.

Anti-cancer: The vitamin A and beta-carotene contained in it can inhibit the production of abnormal cells, therefore, it can also prevent the occurrence of cancer.

Maintain "moisture" inside and outside the body: Okra can maintain healthy and moist internal and external skins, such as the digestive tract, urinary tract, reproductive tract, skin and lungs.

Antioxidant: Contains antioxidant substances, such as vitamin C, selenium, and zinc, which help enhance antioxidant capacity, improve immune function, and prevent infection.

Choose okra beans wisely? They are thick and fibrous. When purchasing, try to choose plump, bright, smooth, strong, and flawless ones; and the smaller the okra, the more tender it is, so the length should be 5 ~ 10 cm, about the length of your thumb is best. When purchasing, you can pinch it gently. It is better if it is not hard but has a little toughness.

◎Broccoli

Broccoli, also known as "broccoli" or "broccoli", is known as the anti-cancer product and is ranked high on the "superfood" list It is also one of the most nutritious cruciferous vegetables and has many health benefits, but some people do not like the grassy smell.

Nutritional content: Cauliflower is rich in phytochemicals, including sulforaphane, ?, and aromatic isothiocyanates, which are so-called phytochemical elements. Phytochemicals are chemicals decomposed from plants and have very strong antioxidant capabilities. In addition, cauliflower also contains nutrients including vitamins A, C, folic acid, fiber and calcium. It is worth noting that the nutritional content of cauliflower is mostly concentrated in the buds, and the stems are rich in fiber, so it is recommended that the entire plant can be eaten.

Transform into delicious magic

1. Can be cooked with dishes with strong aroma, such as curry, to avoid unpleasant taste.

2. Because the stamens of cauliflower are many and dense, bugs and impurities may be hidden inside. It is recommended that when cleaning, cut the cauliflower one by one and soak it in running water for at least 15 minutes.

3. Chop the cauliflower into fine pieces and add it to corn soup or egg fried rice so that the original flavor of the cauliflower cannot be tasted.

4. After the cauliflower is cooked and cooled, drizzle with olive oil and a little salt. It is also good as a cold dish.

Efficacy

Cancer prevention: Broccoli is rich in antioxidants, which can reduce free radicals and prevent cancer. Eating more can reduce Helicobacter pylori in the body and prevent gastric cancer. In addition, it can also slow down the development of prostate cancer, cervical cancer and breast cancer.

Prevent degenerative arthritis: The sulforaphane in broccoli can help inhibit inflammation of articular cartilage, therefore, it has the effect of preventing degenerative arthritis.

Good eye protection: Green broccoli is rich in lutein, which can protect the health of eyesight.

Lower cholesterol: Green broccoli contains a lot of soluble fiber, which has been proven to be effective in excreted cholesterol from the body.

Shop smartly. The greener the cauliflower, the denser it is, the fresher it is. There should be no cracks at the bottom. If it cracks, it means there is a lack of water inside the cauliflower.

◎Eggplant

The purple eggplant is beautiful in appearance. It is said that as early as the Sui and Tang Dynasties, eggplant was specially eaten by the emperor. Therefore, it is known as the "longevity vegetable". Its soft and even bitter taste is not acceptable to everyone, so it is listed as one of the most disliked vegetables.

Nutritional content: Eggplant contains vitamins A, B complex, C, P, calcium, phosphorus, magnesium, potassium, iron, copper and other nutrients.

Eggplant contains 90% water and is rich in dietary fiber. The purple skin also contains polyphenols, which is quite nutritious.

Transform into delicious magic

1. Shred the eggplant first, then mix it with the batter and fry it into eggplant pancakes.

2. Add blanched eggplant to heavy-flavored dishes, such as mapo tofu with some eggplant.

3. To make cold eggplant, first cook the eggplant in boiling hot water, let it cool, then cut it into long strips, and top with chopped green onion and soy sauce.

4. Avoid leaving eggplants for too long to avoid producing solanine, which is harmful to the human body. If eggplants are soaked in water for a long time, the wax on the skin will be destroyed, and the eggplant flesh will easily deteriorate and rot. Eating it will easily cause gastrointestinal discomfort.

Efficacy

Prevent high blood pressure: Eggplant is rich in vitamin P, also known as "bioflavonoids", which can strengthen capillaries and adjust absorption capacity to prevent and treat high blood pressure and scurvy. , the effect of arteriosclerosis.

Avoid arteriosclerosis: The anthocyanins contained in eggplant have strong antioxidant capabilities and can protect the endothelial cells of arteries and veins from free radical damage. They can also increase the synthesis of mucopolysaccharides. to maintain the integrity of the arterial wall. Anthocyanins can also prevent excessive aggregation of platelets, prevent cholesterol from being oxidized, and improve atherosclerosis.

Help stabilize blood sugar: The chlorogenic acid contained in eggplant can reduce the speed of sugar absorption in the intestines and alleviate the rapid rise in blood sugar after meals.

Fight cancer: Solanine, also known as solanine, contained in purple eggplant, can inhibit the growth of cancer cells and microorganisms. In addition, vitamin P can help the digestion and absorption of vitamin C, and can also protect the oxidation of vitamin C and maintain the health of connective tissues.

Choose a fruit with bright purple-red skin, no dents or bruises on the skin, plump and elastic, and the bottom should not be too swollen, which indicates maturity and aging, which will affect the taste.

◎Leeks

As the saying goes: "Onions in January, leeks in February." Although leeks are available in four seasons, the taste of leeks in each season is very different. However, according to the lunar calendar Leeks are most tender in February. Leeks have many aliases, including "Eternal Life Leek", "Qiyangcao", "Intestinal Cleansing Grass", etc. This is because of its nutritional content which is very helpful to the human body. However, some people do not like the slightly spicy and bitter taste of leeks. Because of its poor taste, it is also one of the "people-friendly" vegetables.

Nutritional information: Leeks contain protein, vitamins B and C, as well as calcium and phosphorus, and are rich in carotene, second only to carrots.

Transform into delicious magic

1. Chop the leeks into small pieces, mix them with the batter, and fry them into leek pancakes.

2. Stir-fry the leeks with chopped green onion, minced meat, and your favorite spices. It is the famous fly head, which is perfect for rice.

3. Most people are not averse to eggs, so you can chop the leeks, add the eggs, and spread them on the pan to fry the eggs.

4. Leeks should not be eaten with vinegar, because vinegar will destroy the carotenoids in leeks and lose their nutritional value.

Efficacy

Promote defecation: Leeks are rich in dietary fiber (2.4 grams of dietary fiber per 100 grams), which can promote gastrointestinal motility and prevent the occurrence of habitual constipation and hemorrhoids. It is also known as "Cleanse Herb". Fiber can combine with bile acid and bile salts in the body and excrete them out of the body, increasing cholesterol utilization and thereby lowering cholesterol.

Kidney nourishing: Leek is very rich in zinc, three times that of lobster. Zinc can gently nourish the liver and kidneys, and improve sexual performance. Therefore, it is also called "Qiyang grass".

Smooth menstruation: Zinc can help women have smooth menstruation and prevent infertility. It is also helpful for women whose menstruation is often late and whose lower abdomen is prone to cold pain. When menstruation comes, drinking a bowl of leek and egg drop soup can activate blood circulation and help drain menstrual blood.

Promote blood circulation: Leeks are a positive food, which can warm the hands, feet or abdomen and promote blood circulation. It is recommended that people who are more afraid of cold and have a cold constitution should eat more.

Choose smartly. First, observe whether the root cut is neat. The neater it is, the fresher it is. Furthermore, it is best to choose leeks with slender and tender leaves, dark green leaves and more fiber.

◎Yam

There are many aliases for yam, including the common names of "Huaishan" and "Huaishan", as well as names such as "Yam", "Pillar potato" and "Long potato". . "Compendium of Materia Medica" points out that yam is a top-grade medicinal material that can strengthen the spleen and stomach, nourish the lungs and kidneys, and is mainly used to treat various symptoms such as diarrhea, chronic dysentery, thirst, fatigue, cough, phlegm, and frequent urination. It is the holy grail of winter health. It tastes good, but its sticky taste is not acceptable to everyone.

Nutritional content: Yams contain carbohydrates, proteins, vitamin B complex, C, K, potassium and other nutrients. Each 100 grams of yam contains 2.4 grams of protein, which is twice that of sweet potato, while the lipid content is half that of sweet potato. Therefore, it is a less fattening food.

Transform into delicious magic

1. Yams can be eaten together with apples and milk to make juice, which is nutritious and delicious.

2. Cut the yam into thin strips and add it to cold dishes such as perilla sauce. It is also a good choice.

3. Add the diced yam into chicken soup or pork rib soup and cook it. It is nutritious and delicious.

4. Grind the Japanese yam into a puree, spread it on the freshly cooked rice, add your favorite ingredients such as blanched shrimp, and serve with nori slices, and you are done.

Efficacy

Supplement female hormones: Yams contain natural hormone precursors that can supplement female hormones.

Stomach-friendly: Traditional Chinese medicine believes that yam is mild in nature, cool and moist, sweet and non-toxic. It can strengthen the spleen and stomach, nourish the lungs and kidneys, and is a good food for stomach-care. Yams are rich in fiber, which can promote gastrointestinal motility and reduce the occurrence of constipation.

Prevent cancer: The various amino acids and plant hormones in yam can help the body's tissue functions to maintain normal conditions, so that cells are less likely to become cancerous; and its mucopolysaccharides are part of the polysaccharide. species, can increase natural killer cells and T cells, activate macrophages, produce interferons, improve the body's immunity, cause lymphocytes to produce antibodies, and inhibit the growth of cancer cells. It is similar to foods such as Ganoderma lucidum, Astragalus, mushrooms, and ginseng. . The soap contained in yam can prevent lung tumors caused by chemical substances and can also prevent cancerization caused by nitrite, and has anti-cancer function.

Prevent high blood pressure: Yams contain potassium and soap, which can discharge excess sodium from the body and prevent high blood pressure.

Choose smartly. First, look at the weight. Heavier yams are better. Then look at the cross-section. If the yams are white, they are fresher. If they are yellow, don’t buy them. In addition, check whether there are any abnormal spots on the surface. If so, avoid purchasing.

◎Tomato

Although the sour taste of tomatoes is unacceptable to some people, there is a saying: "When the tomato is red, the doctor's face becomes green!" This is because of the tomato's sour taste. The nutritional content is quite rich, so in January 2002, it topped the list of the "Top Ten Most Popular Foods" by Time magazine in the United States. Nutritional content: Tomatoes contain 13 kinds of vitamins and 17 kinds of minerals, including lycopene, carotenoids, phosphorus, iron, potassium, sodium, magnesium, vitamins A, B complex, C, etc. Among them, the lycopene content is the highest among all fruits and vegetables. Eating 2 tomatoes (about 300 grams) a day can meet the body's vitamin C needs for one day.

Transform into delicious magic

1. Cut into small cubes and make tomato sauce as a sauce, which can be eaten with pasta.

2. Make tomato juice and drink it.

3. Make tomato scrambled eggs, add a little sugar, the sweet and sour taste can increase the acceptance.

Efficacy

Cancer prevention: According to research by Yang Shuhui, a professor at the Department of Public Health at Taipei Medical University, people with high lycopene levels in their blood are less likely to develop certain cancers, such as children. Cervical, prostate and pancreatic cancer. And as long as you eat 1 tomato a day, you can achieve the protective effect.

Prevent lung cancer: According to research by American scientists, people who eat tomatoes more than 14 times in a month have a much lower chance of developing lung cancer than people who eat tomatoes less than once in a month. many. Currently, the Norwegians, who have the fewest lung cancer cases in the world, are the nation that eats the most tomatoes.

Inhibit the spread of tumors: Canadian medical researchers have discovered that lycopene can not only prevent cancer, but also inhibit the spread of tumors. They conducted a study on 20 patients with prostate cancer and found that those who drank tomato juice twice a day (500 c.c. each time) had a sharp increase in lycopene in the blood after one month, and the cancer also degenerated. and reduce deterioration.

Anti-aging: Tomatoes are rich in the phytochemical lycopene, which has the strongest antioxidant capacity among all carotenoids. Exhibiting antioxidant capacity can enhance immunity and anti-aging, and eliminate free radicals that cause human disease and aging.

Choose smartly. Medium and large tomatoes are better, those with *** fruit shape, green color and the top of the fruit have turned red. For small and medium-sized tomatoes, those with plump or oblong fruit shape and bright red color are better. The redder the fruit, the more lycopene it contains.

This article is excerpted from