Suitable for the general population.
Green vegetables are also called Chinese cabbage, rape and oil cabbage. Green vegetable is the tender stem and leaf of Cruciferae rape, which is native to China. It is dark green in color and is like cabbage. It is a variety of Cruciferae cabbage and is widely cultivated in north and south. Green vegetables are vegetables that can be eaten all year round and are praised as "anti-cancer vegetables". In some places, green vegetables can also refer to green vegetables.
green vegetables
Nutritional value of green vegetables
The signature nutrient content and nutritional value of green vegetables can be called the best among all kinds of vegetables. Green vegetables are rich in vitamins, protein, carotene and minerals such as calcium, phosphorus, iron, potassium, sodium, magnesium and chlorine. According to experts' determination, the vitamin C contained in green vegetables is more than three times that of Chinese cabbage.
The content of calcium in green vegetables is the highest among all green leafy vegetables, which is twice that of Chinese cabbage. Regular eating can promote the development of bones. Green leafy vegetables are also rich in vitamin K, which can help calcium deposit into bones.
crude fibre
Green vegetables contain a lot of crude fiber, which can prevent the formation of plasma cholesterol and promote the excretion of cholesterol metabolite-cholic acid, thus reducing the absorption of lipid, reducing the formation of atherosclerosis and blood lipid, thus maintaining vascular elasticity.
renieratene
Green vegetables contain a lot of carotene (more than beans 1 times, more than tomatoes and melons, and more than 74 times of Chinese cabbage). After entering the human body, it can promote skin cell metabolism, prevent skin roughness and pigmentation, and make skin bright and clean. Delay aging.
vitamin C
Vitamin C contained in green vegetables will form a "hyaluronic acid inhibitor" in the body, which has anti-cancer effect and can make cancer cells lose their vitality. Vitamin C can also prevent gingival atrophy and bleeding. It can also protect cardiovascular system and inhibit the growth of melanin.
plant hormone
The phytohormones contained in rape can increase the formation of enzymes and adsorb and repel carcinogens entering the human body, so it has the function of preventing cancer. In addition, green vegetables can also enhance the detoxification mechanism of the liver, and have therapeutic effects on skin boils and breast carbuncle.
Chinese cabbage
Plant cellulose
Rapeseed contains a lot of plant cellulose, which can promote intestinal peristalsis, increase the volume of feces and shorten the time of feces staying in intestinal cavity, thus treating various constipation and preventing intestinal tumors.
chlorophyll
Green vegetables contain a lot of chlorophyll, which has the function of strengthening the brain and improving intelligence. A recent study in the United States shows that chlorophyll and other substances in vegetables can effectively reduce the toxicity of aflatoxin, a carcinogen, and reduce the body's absorption of aflatoxin.
folic acid
There is also folic acid in vegetables, which is helpful for the maturation of young cells in bone marrow. If people lack folic acid, it can cause megaloblastic anemia and leukopenia, which is especially important for pregnant women.
Vitamin B 1 and B2
Vegetables are also rich in vitamins B 1 and B2, which is one of the best suppliers of brain cell metabolism.
Trace elements such as iron
If an adult eats 500 grams of green vegetables every day, he can meet the needs of vitamins, calcium, iron, etc., provide material conditions for ensuring the physiological needs of the body, and help to enhance the body's immunity.
Two green vegetables
Measure unit heat (edible part heat)
1 green vegetable (30g, edible part 24g) 10 kcal
1 stir-fried vegetables (300g) 12 1 calories
1 dish of scalded vegetables (300g) 90 kcal
Standard (100g)
Every100g of green vegetables contains only 25 calories. Moreover, green vegetables can help ingest cellulose, promote gastrointestinal peristalsis, promote digestion and absorption, have the effect of defecation, play an important role in maintaining the beautiful curve and shape of the body, and can also detoxify and beautify the face. Therefore, green vegetables have become the first choice for women who lose weight. Famous movie stars Cecilia Cheung and Sammi Cheng both use vegetables to lose weight.
A piece of green vegetables
According to the color of petiole, there are two kinds of green vegetables: white vegetables and green vegetables. Cabbage with green leaves, white petiole, erect, crisp and tender texture, little bitter and slightly sweet. Green cauliflower with green leaves, light green petiole, flat and slightly concave, fat and erect, short and thick leaves. The texture is crisp and tender, slightly bitter.
The kinds of vegetables we often eat are: lettuce, oily cabbage, water spinach, emperor cabbage, white amaranth, purple amaranth, Chinese cabbage, milk cabbage, cabbage, spring cabbage, sherry red, spinach, baby cabbage, coriander, cauliflower, yecai, bean sprouts and so on.
Three kinds of vegetables that people often eat
pak choi
Characteristics: A new variety of heat-resistant Chinese cabbage. High-quality high-quality dishes.
Cultivation points: vegetable seedlings can be cultivated in spring and summer, and the yield per mu can reach1500 ~ 2000 kg.
Suitable scope: Planting in the whole city.
Suzhou green
Characteristics: The plant is erect and short. The leaves are dark green, smooth and shiny, and the petiole is green.
Cultivation points: vegetable seedlings can be cultivated and marketed in spring and summer, and long vegetables can be marketed by transplanting seedlings in autumn.
Suitable scope: Planting in the whole city.
Short-footed green
Characteristics: Plant height is 29.5 cm, plant type is erect, leaves are oval, and leaves are yellow-green.
Key points of cultivation: vegetable seedlings can be cultivated in summer.
Suitable scope: Planting in the whole city.
Clearing away heat and vexation, promoting qi and removing blood stasis, reducing swelling and resolving hard mass, and promoting gastrointestinal function. Indications: cough due to lung heat, body heat, thirst, chest tightness, upset, anorexia, constipation and abdominal distension.
How can vegetables be fried and delicious?
Chinese cabbage pendulum plate
Vegetables are indispensable on our dining table almost every day, because they are the most important green leafy vegetables. They are green and tender, rich in vitamins, chlorophyll, trace elements and cellulose that can promote intestinal peristalsis. Of course, it also contains abundant water. These nutrients are indispensable for the human body to maintain health.
Many people think it's too easy to stir-fry vegetables. Why don't you just clean the vegetables, wash them, cut them into pieces, heat the pan and add oil, stir-fry them thoroughly, and add salt and monosodium glutamate? Having said that, you can often see a plate of vegetables that are over-fried, with yellow leaves, too much soup and no flavor. It is not delicious, and it is not popular on the table. Housewives don't care. Anyway, vegetables are cheap, so it's just that!
In fact, frying vegetables is very knowledgeable. The key is to "fry" just right, not too much, and of course not with "raw". The secret is to master the heat, stir-fry it quickly with strong fire, and it will be cooked once. I would rather be a little "raw" than fried very well, because if the vegetables are over-cooked, they will lose their moisture and taste bad.
Three Chinese cabbages
Skills:
First, choose vegetables, remove yellow and rotten leaf stalks, and control the water after washing.
You can't cut into sections. You should only break one vegetable stem with leaves, and you don't have to break a small vegetable, but you can cook the whole tree. This whole or whole-chopped green vegetable tastes more crisp, tender and delicious because the water in it is basically preserved.
It's best to use a pan. The amount of oil in stir-fried vegetables is slightly more than that in normal cooking. Vegetables without oil are also like our skin without various skin care products and the feeling of water.
The heat of stir-frying vegetables is basically based on strong fire and quick stir-frying. Don't cook slowly with medium or small fire. Remember to stir-fry quickly. Stir-fry under strong fire, turn it back and forth several times, so that both sides of the vegetable stem should be oiled as much as possible and heated evenly.
Do not cover the pot during frying. The whole frying process takes only a few minutes, and there is no need to add water to "stew" it.
When cooking, putting salt is the most important! Some green vegetables, such as lettuce and Chinese cabbage, are already full of water, so you must put salt when they are fried to 80% maturity. If you put salt early, it will produce a pool of water, which will easily affect the color of the vegetables. Some vegetables, such as cabbage, sweet potato leaves, pumpkin seedlings and so on, don't have much water. It's best to melt the required salt in the oil after putting the oil in, and then pour the vegetables into the pot and stir-fry them quickly, so that a small part of the water in the vegetables will be forced out during the frying process, which will better protect the emerald color of such vegetables.
Don't pile up some vegetables after they are put into the dish. Use chopsticks to pick out an open space in the center of the dish to let the vegetables dissipate heat faster, so as not to discolor the vegetables because of the high temperature.
If some cooking wine is added when the vegetables are about to be cooked, the ethanol in the cooking wine will esterify with organic acids to form aromatic carboxyacetate and water, so that the content of organic acids can be reduced and the magnesium in chlorophyll can not be replaced, and the vegetables can be kept emerald green.
Avoid using hard water when frying vegetables. Green vegetables are rich in organic acids, which can ionize with calcium and magnesium in hard water to synthesize hard organic acid salts that are insoluble in water, thus greatly reducing the flavor of finished vegetables.
Water dishes
Many nutrients in vegetables are water-soluble, and boiled vegetables will lose nutrients. Therefore, mastering the principle that "the less vegetables come into contact with water, the less nutrients will be lost", more and more people use the "water frying method" to cook. Cooking with water is to add a small amount of water to the oil pan, add vegetables after the water boils, stir fry in the way of ordinary cooking, and add oil and salt to taste before taking out the pan. Traditional hot oil frying will produce oil fume, and the oil quality will be denatured, which is unhealthy. However, the water frying method is not only healthier, but also cooked with a small amount of water, so the original sweetness of vegetables is not easy to be diluted, and the use of too many seasonings is not needed, which can reduce the intake of oil and salt, and the vegetables are as crisp and delicious.
A complete collection of green vegetables practices
fried vegetable
Materials:
500g of green vegetables, 50g of mushrooms, 50g of chicken oil, 5g of yellow rice wine 1 0g, 5g of wet starch, 0g of salt10g, 0g of monosodium glutamate10g, and 0g of fresh soup100g.
Practice:
(1) Peel off the old leaves of the vegetables, cut off the heads of the vegetables, and cut into 6 cm long sections; Wash mushrooms and cut into pieces.
(2) Heat the pan, put 50g of chicken oil, and when the oil is heated to 50% with high heat, pour the cabbage into the pan and stir fry. Add yellow wine and fresh soup to make it crisp, and then add fine salt, monosodium glutamate and mushrooms.
(3) After burning for 1 min, make it greasy with wet starch, pour chicken oil on it, and serve in a pot.
Vegetable bean curd soup
Materials:
200g tofu, 200g vegetables, salt 1 teaspoon.
Practice:
(1) Cut the tofu into small pieces and soak it in clean water with 1/2 teaspoons of salt for 15 minutes, and keep the salted water after soaking the tofu.
(2) Wash the vegetables, divide them into leaves, soak them in the salt water soaked with tofu for 15 minutes, then rinse and drain.
(3) Put water into the soup pot, heat it to boiling with strong fire, then add the tofu blocks, continue to cook with strong fire for 15 minutes, and then add the vegetables.
(4) Add salt and continue to cook for about 3 minutes.
Fried vegetables with gold, silver and eggs
Materials:
Gracilaria lemaneiformis 300g, salted egg 1 piece, preserved egg 1 piece, minced garlic 1 tablespoon.
Practice:
(1) Wash Gracilaria lemaneiformis first, remove old leaves and thick stems, and cut into sections for later use.
(2) Boil the preserved eggs in water, continue to cook for 5 minutes, then turn off the fire, take out and soak in cold water, and then cool, remove the shells and dice.
(3) the salted eggs are shelled and diced; Heat a little oil in the pot, add diced salted eggs and stir-fry until fragrant, then add diced preserved eggs and stir-fry until dry, and then serve.
(4) Heat another pan, add 1 tablespoon of oil to stir-fry minced garlic, then add asparagus to stir-fry until soft, and then add the materials of the method 3 and mix well.
Chicken and vegetable porridge
Materials:
Chicken legs, fungus, vegetables, rice, salt, cooking wine, pepper and oil.
Practice:
(1) Wash the chicken legs, remove the bones and cut them into cubes.
(2) Boil the water in the pot, blanch the diced chicken legs for bleeding, pour out the dirty water, and clean the diced chicken legs.
(3) after the fungus is soaked and washed, it is chopped; Shred the cabbage leaves by hand; The rice is washed clean.
(4) Put diced chicken legs, auricularia auricula and rice into a pressure cooker, pour a proper amount of water, add two drops of cooking oil, add salt and a little cooking wine, cover the pot, and turn the fire to low pressure 10 minute after high fire.
(5) After turning off the fire and venting the pressure cooker, open the lid, fire, add the green leaves and pepper, stir evenly, and heat for 30 seconds. You can order a little sesame oil when you take out the pot.
Braised vegetables with dried meat
Materials:
200 grams of green vegetables, 3 tablespoons of spiced dried meat.
Practice:
(1) Heat the spiced dried meat.
(2) Wash Qingjiang vegetables, blanch them in boiling water for about 10 second, take them out, drain them, put them on a plate, and then sprinkle them with 1 dried meat.
Precautions for green vegetables
Two green vegetables
Four misunderstandings of green vegetables
Myth 1: I am busy with work and have no time to buy food. One purchase is enough for one week.
Analysis: Vegetables will lose nutrients if they are left for a long time. Most vitamins, especially vitamin C, are easily oxidized and decomposed when exposed to air. Many B vitamins and fat-soluble vitamins are sensitive to light and will be lost by direct sunlight.
Myth 2: Leftovers are reluctant to throw away and heat repeatedly.
Analysis: Repeated heating will lead to a large loss of folic acid and vitamins in vegetables.
Myth 3: Cut first and then wash, soak the cut vegetables in water, or leave them for a long time before frying.
Analysis: After soaking in water, the water-soluble vitamins contained in vegetables are easy to lose. After cutting vegetables, vitamins are easily oxidized and lost when exposed to air.
Myth 4: In order to facilitate chewing, the elderly stew vegetables for a long time in order to bake them rotten.
Analysis: If the vegetables are stewed for too long, the vitamins in them will be destroyed by high temperature. For example, folic acid in vegetables is unstable in heat and light, and the loss rate can reach 50% ~ 90% after repeated heating.
Wash vegetables
How to clean pesticide residues on vegetables?
Wash it with clear water and soak it. Special leafy vegetables must be washed before soaking, otherwise it is equivalent to soaking fruits and vegetables in diluted pesticide water. You must wait until all the cleaning work is finished before cutting vegetables, otherwise, the residual pesticides will penetrate into the vegetables along the cut surface.
Cleaning first and then soaking in alkaline water: firstly, wash the surface dirt thoroughly, soak it in alkaline water for 5 ~15 minutes, and then clean it with clean water for 3 ~ 5 times.
Heating method. With the increase of temperature, the angle of carbamate insecticides will accelerate. Such as green pepper, cauliflower, beans, celery, etc., it is best to scald it with boiling water before frying or burning in the pot.
Wash rice and vegetables. It can also play a certain role in reducing pesticides on vegetables. However, it is best to use the first one or two times of rice washing water, because the surface of rice contains potassium, so the first one or two times of rice washing water will be weakly acidic, but then it will turn into alkaline, and pesticides will only lose some toxicity in acidic substances.
Proper use of sunlight. Sunlight irradiation can decompose and destroy some pesticides in vegetables. According to the determination, the residual loss of organochlorine and organomercury pesticides can reach about 60% when vegetables are irradiated in the sun for 5 minutes.
Green vegetables and radish
Diet should be avoided
It is especially suitable for patients suffering from oral ulcer, wet and white mouth, gingival bleeding, loose teeth, abdominal pain due to blood stasis and cancer.
Green vegetables can relieve mental stress, and eating more green vegetables before exams helps to keep a calm mind.
Vegetables are helpful to the resolution of urticaria.
Patients with chronic diseases such as acne, women in early pregnancy, patients with eye diseases, children with late measles, scabies and body odor should eat less.
People with weak spleen and stomach and thin stools should not eat more.
Not suitable for raw food.
Cooking, frying and boiling time should not be too long, so as not to lose nutrition.
Stems and leaves of green vegetables can reduce swelling and detoxify, and treat carbuncle, erysipelas, bloody dysentery, strain and vomiting blood; The seeds can stagnate and promote blood circulation, and treat postpartum heart and abdominal diseases, lochia and ascaris intestinal obstruction.
Three green vegetables
How to choose green vegetables
Choose green vegetables with short stems, thick mesophyll and dark green, clean, fresh and free from diseases and insect pests. Avoid buying vegetables with drug spots on the surface or abnormal and pungent chemical smell.
Storage of green vegetables
If you don't cook it immediately after you buy it, you can wrap it in a newspaper and put it in a plastic bag and keep it in the vegetable and fruit room of the refrigerator. If you don't have a refrigerator to dry in the shade, don't cover it in a plastic bag.
Green leafy vegetables contain more nitrate. After storage for a period of time, it will become nitrite due to the action of enzymes and bacteria. Nitrite is a harmful substance that causes gastric cancer, so green leafy vegetables should not be stored for too long.