Recommend 6 kinds of vegetables that should be eaten in summer.
1, tomato
Tomatoes are rich in vitamin A, which is beneficial to vision protection and skin repair after sun exposure.
2. Pepper or pepper.
Pepper is the food with the richest vitamin C content in all vegetables. Vitamin C can improve human immunity and help to resist various diseases.
3. Cucumber
Cucumber contains vitamin C, vitamin B and many trace minerals. Rich in nutrition and crisp and refreshing when eaten raw. From the point of view of nutrition, cucumber skin is rich in nutrition and should be eaten raw. However, in order to prevent the harm of pesticide residues to human body, cucumber should be soaked in salt water 15-20 minutes before being washed and eaten raw. When soaking cucumbers in salt water, don't pinch your head and remove the roots. Keep the cucumber intact and avoid the loss of nutrients in the cut surface during soaking.
4.celery
Celery is rich in crude fiber, potassium, vitamin B2 and vitamin PP (also called nicotinic acid). It is hot every day in summer, and people easily get angry, which leads to dry stool. At the same time, in hot weather, people will lose a lot of water, which is easy to cause the imbalance of sodium and potassium. Celery can help to moisten the intestines and relax the bowels, and adjust the balance of sodium and potassium. Vitamin PP affects people's skin, nervous system and appetite. If people lack vitamin B2, it is easy to cause fatigue and oral ulcers. Celery leaves contain more nutrients than stems, but it is a pity to throw them away. You can blanch them and eat them cold.
5. okra
Slicing okra, adding a little natto and spreading it on udon noodles is a common way to eat in Japan. Adding a little soy sauce and dried bonito will also become one of the common appetizers.
6.cauliflower
It is generally believed that cauliflower should be scalded before eating, but in Europe and America, it is very common to tear cauliflower into small pieces and directly add mayonnaise to mix well and eat it raw. Not only refreshing, but also giving people a feeling similar to eating carrots and lettuce. People who like salad might as well have a try.
Which vegetables can't be eaten raw
1, vegetables with high oxalic acid content
Vegetables containing more oxalic acid, such as spinach, water spinach, bamboo shoots, water bamboo, etc., are also best blanched before cold salad to remove most oxalic acid. Because oxalic acid combines with calcium in the intestine to form calcium oxalate which is difficult to absorb, it interferes with the absorption of calcium by human body.
2. Vegetables with more fat-soluble nutrients
What are carrots rich in? -Carotene, a fat-soluble nutrient, is more easily absorbed by the human body after cooking with oil, and plays its health-care role. According to nutrition experts, carrots are rich in? -Carotene can protect eyesight, moisturize skin and improve immunity. Eat cooked carrots and come into contact with oil when cooking. -Carotene can be absorbed by human body to the maximum extent. Eating raw will waste nutrition, not to mention juicing, which will waste healthy dietary fiber.
3. Vegetables with high starch content
Such as potatoes, yams, sweet potatoes, taro, etc., should not be eaten raw and will be difficult to digest. When these foods are eaten raw, not only nutrients such as starch are not easily digested by the human body, but also discomfort such as bloating. Cruciferous vegetables such as broccoli and cauliflower are rich in dietary fiber. Cooking them before eating not only tastes better, but also is easier to be digested by the human body.
4, lentils and other beans are easy to be poisoned when eaten raw.
Most beans, such as lentils, kidney beans and sword beans, are not suitable for raw food. This is because saponin in lentil skin and hemagglutinin in beans strongly stimulate gastrointestinal tract. Saponin, also known as saponin, is a kind of toxic protein in itself, with the most toxins at both ends of beans, pods and old lentils. When cooking beans, you need to heat them thoroughly to destroy their toxins. Even if they are cold, you should cook them in boiling water for at least 10 minutes.
Six Best Healthy Vegetables
tomato
It is said that hundreds of years ago, tomatoes were unknown.
Later, there was a girl in Peru, suffering from anemia and lovelorn. She wanted to eat a poisonous plant, but her face turned red after she swallowed the tomato fruit. If she eats it again, it will be even more rosy. Instead of dying, she recovered and became more beautiful. What is the reason? Originally, tomato fruit is rich in protein, fat, carbohydrate, gibberellic acid, carotene, vitamin B 1, B2, C and so on. Among them, the content of vitamin C for beauty is equivalent to 10 times that of watermelon, which is simply a vitamin warehouse. It also contains minerals such as calcium, phosphorus and iron that promote the growth and development of teenagers, and lycopene that inhibits the growth of bacteria. With all this, it is strange that Peruvian girls are unhealthy and not beautiful!
In recent years, scientists have found that tomatoes also contain an anti-cancer and anti-aging substance? Glutathione. Clinical trials show that when the concentration of glutathione in human body increases, the incidence of cancer will decrease obviously, so eating more tomatoes can prevent uterine cancer, ovarian cancer, pancreatic cancer, bladder cancer, prostate cancer and so on. At the same time, it can delay the aging of some cells, lower blood pressure and prevent night blindness and gum bleeding.
Because eating tomatoes has so many benefits, almost every family in developed countries in Europe and America eats tomatoes for cancer prevention, disease resistance and beauty.
When eating tomatoes, you should pay attention to how to eat them. Raw food does not prevent cancer and disease, because tomatoes contain lycopene, which combines with protein and is surrounded by cellulose, so it is difficult to come out, and it will be released only when heated to a certain extent. Therefore, tomato scrambled eggs, tomato egg soup, tomato roasted tofu, tomato fried meat and tomato stir-fried dishes are all nutritious and delicious.
carrot
Also known as yellow radish, it is a kind of nutritious and good vegetable suitable for all ages, and is known as? Small ginseng? .
The most famous ingredient in carrots is carotene? This is a yellow pigment, 100 years ago was first found in carrots. It is now known that carrots contain carotene1.35 ~17.25mg per 100g, which is far more than other vegetables, 360 times that of potatoes and 36 times that of celery. Carotene can be converted into vitamin A after it enters the human body and is absorbed, so it is also called provitamin A. What is valuable is that although carrots are cooked and steamed in the sun, the loss of carotene is very small.
Eating carrots often has many benefits for your health:
First, enhance immunity, fight cancer and prevent diseases. For example, the lack of vitamin A in human body not only has great influence on eyes and skin, but also has poor resistance, which is prone to respiratory and urinary diseases. If you eat carrots regularly to meet the human body's demand for vitamin A, it can not only nourish the eyes and mucous membranes, but also enhance the human body's disease resistance. In addition, carrots contain a lot of lignin, which can also improve the body's disease resistance and reduce and prevent cancer. According to the observation of British and American cancer research institutions for more than 20 years, people who often eat foods rich in vitamin A, such as carrots, are 40% less likely to develop lung cancer than those who don't often eat such foods.
The second is beauty and fitness. Another function of vitamin A is to maintain the normal function of human epithelial tissue and make it secrete glycoprotein to keep the skin moist and tender, so eating carrots often can keep a radiant young image. In addition, carrots contain mustard oil and amylase, which can promote the metabolism of fat, prevent excessive fat from accumulating under the skin and getting fat, and keep fit. So Americans think carrots are beauty dishes, which can nourish hair, skin and mucous membranes. Now Europeans often eat carrot cakes, and even Russians eat carrot jiaozi. In China, there are also carrot drinks and carrot apple beauty juice, but generally carrots are fried, burned, stewed and boiled as vegetables.
pumpkin
In the era of food shortage, pumpkins used to show their talents as a kind of food, but why are pumpkins still so popular today in a well-off society?
There are three reasons:
First, pumpkin is sweet and delicious;
Second, pumpkin is rich in vitamin A, which can strengthen mucous membrane, prevent colds, prevent rough skin at the same time, have the effect of beauty and fitness, and also prevent keratoxerosis and night blindness.
Modern medicine has found that pumpkin contains trace elements such as cobalt, zinc, copper and pectin, which can promote the normal secretion of human insulin. Therefore, pumpkin can effectively prevent and treat diabetes, hypertension, liver and kidney diseases, enhance anti-anemia and anti-cancer ability, eliminate bacterial toxicity in vivo, reduce the risk of colon cancer, and prevent and treat atherosclerosis.
When eating pumpkin, dry frying or coated frying can improve the absorption rate of vitamin A and give full play to its functions. Cutting the pumpkin into pieces and boiling it with kelp into pumpkin seaweed soup is a good food to prevent diabetes.
In addition, processing pumpkin into pumpkin powder and eating it every day can lower blood sugar and fight cancer. Pumpkin pentose extracted from pumpkin powder is used to treat diabetes, and the effect of lowering blood sugar is remarkable.
(edible) auricularia auricula
Auricularia auricula, named after the shape of human ears, is a specialty of our country, which is exported to all parts of the world and enjoys a long reputation in the world. It is not only crisp and refreshing, tender and delicious, rich in nutrition, but also an edible, medicinal and nourishing meat.
Auricularia auricula is rich in various nutrients and is a unique nutritional concentrate. It not only has high nutritional value, but also has high medical and health care functions. Because it contains more gum, it has the functions of moistening the lungs and cleaning the stomach, so it has become a health food for textile and mining workers to remove dirt and foreign bodies in their bodies. Modern medical research has also found that many patients with heart disease block blood circulation, not because the fat and cholesterol in blood are attached to the inner wall of blood vessels, but because blood clots produced after platelet aggregation narrow blood vessels and contribute to heart attacks. Auricularia auricula has obvious anticoagulant effect, can inhibit platelet aggregation, make blood not sticky, and prevent and treat coronary heart disease, cardiovascular and cerebrovascular diseases and other diseases. This was discovered by an American cardiologist, and he won the Nobel Prize for it. In addition, Auricularia auricula also contains anticancer substances such as polysaccharides, which have a strong inhibitory effect on cancer cells. So now Europeans and Americans are keen on eating black fungus.
There are many ways to eat black fungus. After washing dried auricularia auricula with boiling water, it can be fried, mixed, made into cakes and soup, and can also be used as a side dish of various vegetarian dishes. Auricularia auricula can be used to make fried meat with Auricularia auricula, fried chicken offal with Auricularia auricula, fried meat with Muju, fried yellow fish fillets with Auricularia auricula, soup with Auricularia auricula, soup with Auricularia auricula, etc.
bitter gourd
Bitter gourd has won people's special love for its bitter taste.
The nutritional and health functions of bitter gourd are as follows:
First of all, it contains more vitamin C, vitamin B 1 and alkaloids;
Secondly, it contains more galacturonic acid and pectin. Bitter taste in bitter gourd comes from quinine in alkaloid. These nutrients have the effects of stimulating appetite, promoting diuresis, promoting blood circulation, diminishing inflammation, reducing fever and refreshing the brain. Modern scientific research has found that bitter gourd? Polypeptide -P? Substance is an insulin-like substance, which has the function of lowering blood sugar. Xi An Medical University extracted insulin from bitter gourd for export. American scientists also found that bitter gourd contains a kind of protein and lipids, which can stimulate and enhance the ability of immune cells in animals to phagocytize cancer cells, and it can play an anti-cancer role in vivo together with quinine in alkaloids.
Although bitter, bitter gourd tastes bitter and cold, refreshing and not greasy. It is refreshing and comfortable to eat in summer, and has the effect of clearing the heart and appetizing. Bitter gourd is bitter, but it never transmits bitterness? Others? If you cook fish and stew fish with bitter gourd, the fish pieces will never be bitter. So do you have bitter gourd? The gentleman on the plate? Another name for. If bitter gourd is made into herbal tea to drink in summer, it can make people feel refreshed and quench their thirst in summer. In some areas, bitter gourd is cut and slightly salted to reduce some bitterness and eaten as a vegetable; Some cut bitter gourd into rings and stew it with minced meat, garlic and lobster sauce to make it delicious. Hakka has a folk song:? People say bitter gourd is bitter, and I say bitter gourd is sweet, so you can choose. How can it be sweet without suffering? In other words, bitter gourd itself is bitter, but it brings sweetness to people? Healthy and happy.
garlic
Garlic, also known as garlic and Hu garlic, is a favorite food of people all over the world.
Legend has it that there was a king in Babylon who was so fond of garlic that he even asked the people to pay a lot of garlic to the palace every year. Garlic is rich in nutrients and a variety of active substances, so its nutrition and health care, disease prevention and treatment functions are very strong. First of all, the greatest value of garlic is to prevent cancer, which is called the king of cancer. Cangshan County, Shandong Province is an important garlic producing area, and people like to eat garlic all year round. The survey shows that the morbidity and mortality of all kinds of tumors in Cangshan county are the lowest in the province, and the mortality of common esophageal cancer and cervical cancer is less than half of the provincial average. After two years of research, scientists have confirmed that garlic can prevent and reduce a variety of cancers. This is because garlic contains a variety of anticancer substances, which can block the synthesis of nitrosamines, inhibit the absorption of nitrosamines by human body, and inhibit the growth of various cancer cells, with a cancer inhibition rate of 42%-59%. Secondly, garlic contains a variety of nutrients and active substances, which are conducive to preventing and inhibiting the occurrence and development of arteriosclerosis, hyperglycemia, hypertension and heart disease, and can also inhibit the aging of human cells. Third, garlic has a strong antibacterial and anti-inflammatory effect. Garlic contains allicin and allicin, which has a strong ability to inhibit and kill a variety of microorganisms and parasites, and is called plant broad-spectrum antibiotics.
Garlic is worth a hundred times. How to eat it? First, cut garlic into pieces and leave it for 15 minutes, so that it can be fully combined with oxygen to produce allicin before eating, because only oxidized allicin can fight cancer; Second, long-term consumers should not overdo it every day, because garlic has a strong bactericidal effect and will kill beneficial bacteria in the body. Therefore, if you eat garlic, you should eat three cloves a day. If you are hot, you should take four tablets a day. The third is to soak peeled garlic in soy sauce, which can be used as a seasoning for cooking; Fourthly, in order to absorb the ingredients in garlic without waste, it can be ground and added to tomato juice for drinking, which can eliminate the fishy smell of tomatoes and prevent colds; Fifth, people who can't adapt to the smell of garlic can add frying heat to the fried vegetables and meat, which can reduce the smell and reduce its bactericidal power, but the heating time should not exceed 15 minutes, so as to avoid the failure of some nutrients in garlic; Sixth, after eating garlic, there will be a pungent smell, which does not matter, as long as you chew a small amount of tea, you can remove it.
Matters needing attention in summer diet
1, the right time. Eating on time in summer, if you want to eat, you can't eat, if you don't want to eat, you can't eat, which will disorder the physiological function of the spleen and stomach and induce stomach problems.
2. It should be light. In summer, when the temperature is high, people sweat a lot and drink a lot of water, the gastric acid is easily diluted, the secretion of digestive juice is relatively reduced, and the digestive function is weakened, resulting in loss of appetite. If you eat too much greasy food, it will hurt your spleen and stomach and affect the digestion and absorption of nutrients. Therefore, we should eat light foods such as mung beans, watermelons, buckwheat, jujube, chicken, duck, goose, crucian carp, soybean milk and pears in summer.
3, should match. Summer diet should pay attention to the rationality of food structure and collocation. Flour, rice and coarse grains should be well matched, and coarse grains should eat three meals a week; Thin and dry should be well matched. Eat pasta and soybean milk in the morning, rice in Chinese, dry rice in the evening and porridge in the evening. Meat dishes should be well matched with vegetables, mainly vegetables such as vegetables, melons and beans, supplemented by meat and shrimp.
4, appropriate medicine porridge. Summer is not suitable for tonic, so it's best to eat less greasy food and more foods that clear away heat and relieve summer heat, such as mung bean porridge, bean porridge, lotus leaf porridge and mint porridge? Summer medicated porridge? .
5, avoid catching cold. In hot summer, eating some cold food or drinking some cold drinks will make people feel comfortable, but these foods should not be eaten too much. Eating too much will damage the spleen and stomach, affect appetite, and even lead to gastrointestinal dysfunction. Especially for the elderly and children, we should pay more attention.
6, avoid being too full. Don't eat too much in summer, especially dinner. Especially for the elderly and children, their digestive ability is not strong, which is even worse in summer. They eat too much and can't digest it, which is easy to damage the spleen and stomach and lead to stomach problems.
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