(2) Vegetables are the source of human minerals. The main minerals contained in vegetables are calcium, iron and phosphorus. Such as spinach, celery, cabbage, cabbage, carrots, etc. are rich in iron salts; Onions, loofah, eggplant and so on contain more phosphorus; Green leafy vegetables are rich in calcium; Kelp and seaweed are also rich in iodine.
(3) neutralize gastric acid. In the human stomach, because eating meat, rice and wheat often leads to acidic reaction after food is digested, it needs vegetables or fruits to neutralize it. Generally, vegetables and fruits are alkaline foods, while generally high-protein foods are acidic foods. Eating more vegetables is conducive to maintaining the acid-base balance in the body.
(4) Other functions: Vegetables are rich in cellulose, which is beneficial to promoting gastrointestinal peristalsis, promoting digestion and preventing constipation. Vegetables also contain various aromatic oils and organic acids, such as ginger, garlic, onion, green onion, pepper, eggplant and coriander, which all contain various volatile aromatic substances, adding many special flavors to vegetables.
The most important nutritional function of fruits and vegetables is to provide vitamin C, carotene, minerals and dietary fiber for the body.
when it comes to carotene, the content of fruit is far behind that of dark green leafy vegetables such as spinach, rape, lettuce leaves and coriander, and red and yellow vegetables such as carrots and pumpkins. If we talk about vitamin C, the content in apples, pears, peaches, bananas and other fruits is only a few milligrams per hundred grams, and the vitamin C content in citrus fruits, which is famous for its high vitamin C content, is 3 ~ 4 milligrams per hundred grams. The content of vitamin C in vegetables such as pepper, green pepper, cauliflower and bitter gourd can reach nearly 1 mg. In terms of minerals and dietary fiber content, vegetables also have advantages over fruits.
Lean meat does not contain a lot of fat. The fat content in different meats is quite different. Even the meat of the same animal has different fat content in its muscles due to its age, location and nutritional status. Generally speaking, the fat content of lean pork is the highest among all kinds of livestock and poultry meat, reaching 25% ~ 3%, while rabbit meat is the lowest, only .5% ~ 2%. Chicken (without skin) is also low in fat. The fat content of beef is generally below 1%.
Eating more vegetable oil is beneficial to people with high fat intake in long-lived animals, and the incidence of cardiovascular diseases is higher. People with high vegetable oil intake have a lower incidence of cardiovascular diseases, but strangely, there is no big difference in life expectancy between the two groups. The reason is that people with high vegetable oil intake have a higher incidence of cancer. This may be related to the easy oxidation of vegetable oil, which may easily cause cell membrane damage, thus leading to cancer. In addition, vegetable oil and animal fat have the same calories, which are easy to cause obesity. To live a long life, the intake of vegetable oil and animal fat should be controlled. If you eat more vegetable oil, it is best to supplement antioxidant substances such as vitamin E. Pure natural food must be harmless to human body. Food chemical analysis found that many pure natural foods contain harmful substances. For example, there are hemolytic substances in raw beans; There are toxins in germinated potatoes; Some fish contain histamine and other substances that can cause poisoning. Danger will occur if these foods are not handled properly. Therefore, "pure nature" is not synonymous with "safety" and "nutrition".
Vegetables, which contain many minerals, vitamins and dietary fiber, play an important role in human physiological activities. Vegetables can be roughly divided into three categories: leafy vegetables (such as Chinese cabbage, amaranth and Chinese flowering cabbage), melon eggplant (such as green pepper, cucumber and tomato) and roots (such as potatoes and carrots). Vegetables can provide vitamins such as folic acid, carotene and B vitamins. Among them, vitamin C, carotene and folic acid are higher in dark leafy vegetables such as yellow, red and green. Green leafy vegetables are rich in minerals; However, oxalic acid in some vegetables (amaranth, spinach, cabbage, etc.) will affect the absorption of human body, so when cooking these vegetables, they should be blanched with boiling water first to remove oxalic acid. Experts suggest that adults should consume 5 grams of vegetables a day, of which 2/3 are leafy vegetables and 1/3 are melons, eggplant and roots.
many nutrients that our bodies need come from vegetables we eat. In daily life, an adult should consume 2-5 grams of vegetables every day to meet the needs of the human body. In life, people often choose vegetables based on their price and taste, which is actually unscientific. Judging the nutritional value of vegetables mainly depends on how many vitamins, iron, salt and cellulose the vegetables contain.
By analyzing the nutritional components of various vegetables, scientists found that the nutritional value of vegetables is closely related to the color of vegetables. The nutritional value of dark color is high, and the nutritional value of light color is low. The order of arrangement is "green vegetables-yellow, red vegetables-colorless vegetables".
scientists have also found that similar vegetables have different nutritional values because of their different colors. Purple eggplant is rich in vitamin P, which can increase the pressure resistance of microvascular wall and improve vascular function, and is quite beneficial to patients with hypertension, cutaneous purpura and bleeding tendency.
The nutritional value of yellow carrot is higher than that of red carrot, which contains not only a lot of carotene, but also xanthophyll with strong cancer suppression effect, and has the function of preventing cancer. Scientists also found that different parts of the same vegetable have different nutritional values due to different colors, and their nutritional values are also different.
The nutritional value of the green part of Chinese onion is much higher than that of the white part. The content of vitamin B1 and vitamin C per 1g of green onion is less than half of that of green onion. Green celery leaves contain 6 times more carotene and 4 times more vitamin D than light celery leaves and stems.
In addition, because each vegetable contains different kinds and quantities of nutrients, and the nutritional needs of human body are various, we should not only pay attention to the color depth of vegetables, but also consider the collocation of various vegetables and the mixed eating of vegetables and meat.
Nutrition of vegetables
Vegetables contain a lot of water, usually 7% ~ 9%, in addition to a few protein, fats, sugars, vitamins, inorganic salts and cellulose. Judging the nutritional value of vegetables mainly depends on the amount of vitamins B, C and carotene it contains. According to scientific analysis, the darker the vegetables, the more vitamins B, C and carotene they contain. Green vegetables are classified as Class A vegetables by nutritionists, mainly including spinach, rape, cabbage, coriander, Chinese cabbage, water spinach and potherb mustard. These vegetables are rich in vitamins B1, B2, C, carotene and various inorganic salts, and their nutritional value is high.
Of course, this is not the case. Carrots contain high carotene, and also contain essential elements that can prevent cancer and potassium succinate that can lower blood pressure. Purple eggplant contains more vitamin D; Pepper and persimmon pepper also contain high levels of vitamin C and carotene. Vegetables are rich in inorganic salts, such as calcium, potassium, magnesium and sodium. The final metabolites of these inorganic elements in the body are alkaline, so vegetables are very important for maintaining the acid-base balance in the human body.
However, some vegetables, such as spinach, amaranth, Ipomoea aquatica, bamboo shoots, onion and Zizania latifolia, are rich in calcium, but also high in oxalic acid, which is easy to form calcium oxalate precipitation and affect the absorption of calcium. Therefore, for infants, pregnant women and patients with fractures, try to reduce the consumption of vegetables containing too much oxalic acid. Experiments have proved that excessive partial eating of spinach affects the absorption of zinc.
Vegetables contain cellulose, hemicellulose, essence and pectin that are not hydrolyzed by human digestive enzymes, which can prevent or reduce the absorption of cholesterol. Therefore, eating more fresh vegetables is conducive to the prevention and treatment of atherosclerosis.
leaf liverworts:
are important sources of inorganic salts and vitamins. Among these vegetables, green leafy vegetables, such as rape, Chinese cabbage, potherb mustard, shepherd's purse and leek, contain more carotene, vitamin C and a certain amount of vitamin B2.
Green leafy vegetables contain more calcium, phosphorus, potassium, magnesium and trace elements such as iron, copper and manganese, and calcium, phosphorus and iron are well absorbed and utilized, thus becoming an important source of calcium and iron. However, some vegetables (spinach, amaranth and water spinach) contain more oxalic acid, which can combine with calcium to form insoluble calcium oxalate, which cannot be absorbed by human body. If the vegetables are scalded with water before frying to remove the astringency, oxalic acid can be removed.
rape. Rape is a canola, and its seeds and vegetable oil can be used for medicine. "Materia Medica Supplement" said: "The blood is broken by the brassica, and the puerpera cooks it. The child presses the oil, applies the head to make the hair grow black, and cooks food, which is the main waist and foot paralysis. " "Roche will make a medical appointment" said: "Rape ... pounded with erysipelas for breast abscess is as effective as a god." "Son and the same work, cure dystocia." Rapeseed or leaf can cure erysipelas in children. Rape boiled juice or mashed juice can treat acute breast pain and nameless swelling. Vegetable oil can also cure insects.
Chinese cabbage. Chinese cabbage is nutritious, tender, refreshing and palatable, and rich in vitamin C, calcium, phosphorus, iron and carotene. Moreover, it also has the functions of dredging the stomach, removing annoyance in the chest, detoxicating, sobering up, resolving food stagnation, harmonizing the stomach, promoting urination and so on. Pouring juice can cure cassava poisoning and colds, and it can be decocted with brown sugar and ginger. Chinese cabbage is mashed with mung bean sprouts and purslane, and external application can cure erysipelas.
mustard. Mustard is pungent, warm and non-toxic. If you eat for a long time, the accumulated temperature will become heat, and the pungent dispersion will be too strong, which will consume people's true yuan, and the liver will be sick, which will make people dizzy and cause hemorrhoids.
mustard leaf is potherb mustard, which has high nutritional value, and contains a lot of calcium, iron, carotene and vitamin C per gram, as well as vitamins B1, B2 and nicotinic acid.
Mustard stalks can cure swollen gums. Pouring fresh mustard juice can cure hemoptysis. Decocting mustard seed, radish seed, orange peel and licorice with water can treat chronic bronchitis. Decocting fresh mustard with water instead of tea to treat urinary obstruction. The root of mustard is grinded to powder, and honey water can cure dysentery.
Chinese chives. Leek warms the middle and lower qi, tonifies deficiency, harmonizes viscera, Yiyang, and stops bleeding and pus. Leek warms liver and kidney. The effect of supporting yang and fixing sperm is outstanding. The leaves of leek are hot and warm, so they are pungent and disperse blood when they are born, and sweet and tonic when they are cooked. Leek is good for hyperlipidemia and coronary heart disease, because it not only contains volatile oil and sulfide, but also contains cellulose.
There are more carotene, vitamins B and C, and minerals such as calcium, phosphorus and iron in Chinese chives.
In clinical application, Chinese chive juice can treat choking, nausea and dull pain in chest cavity. Root decoction can treat hemorrhoids, proctoptosis and uterine prolapse. Pouring juice on roots and leaves can cure chronic constipation. Leek juice and ginger juice mixed with sugar can treat nausea and vomiting during pregnancy. Grinding leek seeds into powder, making cakes with flour and steaming have certain effects on bedwetting in children.
spinach. Spinach is rich in provitamins A, B, C and iron. It can benefit the five internal organs, relieve stomach heat, relieve alcohol toxicity and cool the large and small intestine; Dredge blood vessels, open chest and diaphragm, lower qi and regulate middle energizer, quench thirst and moisten dryness.
After the spinach is cooked, its sex tends to be peaceful; Cooking soup and eating it have cold and lubricating properties, can pass urine, benefit the stomach and clear away heat.
Spinach seeds, bletilla striata and Stemona root can be used as pills to treat pulmonary tuberculosis. Decocting Flos Chrysanthemi Indici with water can cure red eye caused by wind and fire. Pouring fresh spinach juice is good for night blindness. At the same time, spinach root and dried chicken gizzard-membrane decoction can treat diabetes. It also has a certain effect on hypertension, headache, dizziness and constipation.
Rhizomes:
Rhizomes are foods between grain and vegetables. Such as potatoes, sweet potatoes, taro, etc., contain more starch and can supply more heat. This kind of vegetables can provide 33 ~ 42 kilojoules (79 ~ 1 kilocalories) per 1 grams, (generally, the heat supply for vegetables is 4 ~ 17 kilojoules (1 ~ 41 kilocalories) per 1 grams. The contents of protein, inorganic salts and vitamins are relatively low. But carrots and sweet potatoes with red and yellow colors are good sources of carotene.
potatoes. Potatoes are sweet and flat, and enter the stomach and intestines. Has that function of invigorating qi, diminish inflammation and invigorating spleen, and can be used for treating parotitis, gastric and duodenal ulcer, habitual constipation and scald.
protein content of potato is only about 2%, but it is rich in potassium salt and vitamin C, and vitamin C is less lost during cooking. At the same time, it is also a kind of food that is easy to digest and absorb.
sweet potato. Protein containing mucus is a mixture of polysaccharide and protein, which can keep the elasticity of arterial wall, prevent arteriosclerosis, reduce subcutaneous fat and avoid obesity. In addition, it contains more vitamin C and carotene. Therefore, it is called "longevity food".
arrowheads. Sagittaria sagittata is bitter and sweet, slightly cold. It has the effects of moistening lung, relieving cough, relieving stranguria and promoting blood circulation. Indications: Postpartum blood stagnation and retained placenta. Cooked food has lung moistening and cough relieving effects. Where the lungs are hot and dry, cough and hemoptysis should be steamed with honey.
taro. Taro tastes sweet and flat. It has the effects of invigorating qi and kidney, breaking blood and resolving hard mass. Taro cooked food has the effect of nourishing and moistening dryness. Anyone who suffers from deficiency of spleen and kidney yin and dryness due to deficiency of spleen and kidney yin, poor appetite, chronic dysentery and bloody stool, thirst and constipation should eat it. Boiling soup or taking medicine has the effect of breaking blood and dispersing stagnation. Those with abdominal mass, scrofula and toxic swelling caused by blood stasis and meridian stasis should eat it.
melons and solanaceous fruits:
The nutritional value of this kind of vegetables is relatively low, and most of them are listed in summer and autumn. In the season when there are few green leafy vegetables, they are the sources of inorganic salts and vitamins.
the content of vitamin c in pepper ranks first among vegetables, and it is also rich in carotene and phosphorus. Pumpkin and pumpkin contain more carotene.
bitter gourd. Bitter gourd smells bitter, cold and non-toxic, and has the effects of eliminating pathogenic heat, relieving fatigue, clearing away heart fire, improving eyesight, benefiting qi and strengthening yang. When cooked, the color is red, the taste is sweet and flat, nourishing blood and calming the liver, moistening the spleen and tonifying the kidney. The content of vitamin C in bitter gourd is higher than that in green leafy vegetables, and it has hypoglycemic effect.
tomatoes. Tomatoes are sweet, sour and slightly cold. Has effect of promoting fluid production to quench thirst, invigorate stomach, promoting digestion, cooling blood, calming live, clearing away heat and toxic materials, and lowering blood pressure.
contains various minerals, provitamin a and b.
eggplant. Eggplant is sweet, cold and non-toxic, and has the functions of dispersing blood, relieving pain, removing blood stasis, diuresis, detumescence and relaxing intestines. Eggplant contains saponin, which has the effect of lowering cholesterol.
Fungi:
Edible fungi can be divided into wild fungi and cultivated fungi. There are about 2 species in the wild, which are delicious, such as Tricholoma, chanterelle and so on. The cultivated edible mushrooms mainly include foreign mushrooms, shiitake mushrooms, tremella fuciformis and auricularia auricula. The nutrient content of edible mushrooms is not outstanding, but they are delicious in flavor, and they are the best in cooking dishes. At the same time, some kinds have certain health care and medicinal value.
mushrooms. Don't call it fragrant bacteria. Ganping, appetizing, and treating turbidity can not help. Avoid it after bean rash, postpartum and illness. Performance dynamic wind. It contains many kinds of amino acids, and also contains substances that reduce blood lipid. It is also an anti-rickets food, which can treat blood under intestinal wind and cervical cancer.
auricularia auricula. Sweet and flat in nature, it has the functions of benefiting qi and not starving, moistening the lungs and nourishing the brain, keeping fit and strengthening the mind, breaking the valley and treating hemorrhoids, and nourishing blood and glory.
contains protein, fat, sugar and inorganic salts. Indications: metrorrhagia, hemorrhoid bleeding, hypertension, arteriosclerosis, constipation, etc. It can reduce blood coagulation and prevent and treat atherosclerosis and coronary heart disease.
Wild vegetables:
Wild vegetables are rich in carotene.