Table of nutritional components of common vegetables
Table of nutritional components of common vegetables. Vegetables are the food that we contact every day in our daily life and the main choice for home cooking. For human health, vegetables are the main source of vitamins and carbohydrates. Let me introduce the table of nutritional components of common vegetables to you. Nutritional components of common vegetables Table 1
1. Cowpea
Cowpea contains vitamins A, B1, B2, C, calcium, amino acids, lysins and other nutrients besides protein and sugar, although the content is small, but it is relatively balanced. The nutritional value of green immature beans in the sheath is close to that of ordinary vegetables, and it is a good food.
Because it contains a lot of dietary fiber, it can prevent constipation and colorectal cancer. Therefore, people with constipation should work harder on the method of ingesting cowpeas to increase their food intake and frequency. Cowpea juice can improve the condition of diabetes. White cowpea has the effect of strengthening lung and trachea, and can relieve cough due to expectorant effect. Compared with cowpea, the protein content of dried and mature cowpea decreased, but the contents of vitamins B1 and B2 increased.
2. Lentils
Lentils, also known as tea beans, southern beans, kidney beans, rattan beans and hedgerow beans, contain protein, (Tianxia Health Network) tyrosinase, amino acids, cyanosides, fatty oils, phospholipids, cholesterol, glucose, galactose, alkaloids, carotene, vitamin C, potassium, phosphorus, iron, zinc and crude cellulose. These substances are essential elements for human nutrition.
Chinese medicine believes that lentils are flat and sweet, enter the spleen and stomach meridians, and have the effects of invigorating the spleen and regulating the stomach, relieving summer heat and eliminating dampness. It is often used to treat spleen deficiency, hiccup, anorexia and chronic diarrhea, summer-heat dampness and vomiting, infantile malnutrition, leucorrhea with red and white discharge and other diseases. Compendium of Materia Medica records that it can "stop diarrhea, relieve summer heat and warm the spleen and stomach". "Meeting the Medical Mirror" thinks that it "nourishes the stomach by clearing summer heat, and strengthens the spleen and stops diarrhea by frying". Lentil coat also has the same effect as lentil, but its efficacy is weak, and it can be used for vomiting and diarrhea caused by summer heat.
III. Potatoes
Potatoes contain comprehensive nutrients, and are rich in carbohydrates, accounting for 16.5%, which is higher than that of Chinese yam. Among them, carbohydrates mainly exist in the form of starch, and most of them are high-quality starch, so potatoes can replace staple food in some cases. It contains more protein, accounting for 2.3%, which is obviously higher than that of ordinary fresh-rooted vegetables. Moreover, protein is a complete protein, and the content of essential amino acids such as lysine is high, which is of high nutritional value to human body. The fat content in potatoes is low, accounting for only .1%. Potatoes also contain a variety of vitamins, such as carotene, thiamine, riboflavin and vitamin C, among which the content of vitamin C is higher than that of carrots. Although the content of vitamins in potatoes is not very high, potatoes can be used as the main source of vitamins in the off-season of fruits and vegetables. In addition, potatoes also contain crude fiber and many minerals such as calcium, phosphorus, iron, potassium and magnesium, especially potassium and magnesium. The heat produced by potatoes is more than twice as high as that of cereal, and it is superior to rice and flour food from the nutritional point of view. European and American experts believe that people can get all the nutrients they need by eating only whole milk and potatoes every meal.
Chinese medicine believes that potatoes are flat and sweet, and have the effects of regulating stomach, invigorating qi and spleen, strengthening body and kidney, diminishing inflammation, promoting blood circulation and relieving swelling. Can be used for treating dyspepsia, anorexia, habitual constipation, mental fatigue, muscle and bone injury, parotitis, joint pain, gastric and duodenal ulcer, chronic stomachache, skin eczema and other diseases.
IV. Porphyra
Porphyra is particularly rich in nutrients, containing 38.2 grams of protein per 1 grams, ranking first among all kinds of seaweed foods, similar to protein contained in soybeans, 9 times that of mushrooms, 6 times that of rice and 3 times that of flour; Carbohydrate is 48.5%, ranking first among all kinds of bacteria and algae foods; The content of fat is low, .2%. Vitamin A, vitamins B1 and B2 are the top vegetables. Compared with animal liver, vitamin A is 67 times higher than milk, much higher than beef, pig liver and eggs, and vitamin B2 is 9 times higher than mushrooms. In addition, it also contains carotene, nicotinic acid, vitamin C, choline, various amino acids, chlorophyll, colloid, galactosidase and various minerals such as iodine, calcium, phosphorus and iron. These substances have high nutritional value for human body.
Traditional Chinese medicine believes that laver is cold, sweet and salty, and enters the lung meridian. It has many functions, such as resolving phlegm and softening hardness, clearing away heat and diuresis, tonifying kidney and nourishing heart, lowering blood pressure and promoting human metabolism. Can be used for treating goiter, cervical lymph node tuberculosis, wet beriberi, chronic bronchitis, cough, night blindness, anemia, edema and other diseases. Modern Practical Chinese Medicine says that it can "treat edema, stranguria, wet beriberi, goiter, chronic bronchitis and cough". "Notes on Materia Medica Classics" thinks that it can "cure gall, and people with beriberi should eat it".
V. Pepper
Pepper is rich in nutrition, and the vitamin C content per 1 grams of pepper is as high as 185mg, ranking first among vegetables; Vitamin B2, carotene and minerals such as calcium and iron are also rich, which can improve the immune function of pregnant women.
Pepper is rich in vitamin C, and its seeds also contain capsicum oil, which is an effective component in medicine, a drug for expelling cold, and has the effect of exciting nerves, and has the effects of treating and preventing gastrointestinal inflation and abdominal fullness caused by indigestion.
VI. Day lily
Day lily is also called "day lily", and the plants are called "day lily" and "A Girl Without Sorrow". It has high nutritional value and contains protein, fat, carbohydrate, calcium, phosphorus and various vitamins. In particular, the content of carotene is very high, which ranks among the best in vegetables, no less than carrots. It is very beneficial to human health, especially to fetal development, so it is regarded as a necessary food for pregnant women and parturients in some places.
day lily has the functions of hemostasis, anti-inflammation, diuresis, stomach strengthening, tranquilization and so on because it contains alkaloids and other components. Its flowers, stems, leaves and roots are all good medicinal materials. Its flowers are commonly used by the people to treat bloody stool, urinary obstruction, constipation and postpartum agalactia.
VII. Zizania latifolia
The water content in Zizania latifolia is 92.1%, and every 1g of Zizania latifolia contains 1.5g of protein, .1g of fat, 4.6g of carbohydrate, 4mg of calcium, 43mg of phosphorus, .3mg of iron, 1.4mg of vitamin B and B2B. These nutrients play a certain role in maintaining the normal physiological function of the body.
Traditional Chinese medicine thinks that water bamboo is cold and sweet, and enters the liver, stomach, spleen and gallbladder. (Tianxia Health Network) It can clear away heat and toxic substances, relieve polydipsia, clear away heat and stop dysentery, and promote lactation, and can treat dysphoria, thirst, jaundice, dysentery, red eyes and constipation. Can be used for treating puerperal lactation deficiency, hypertension, constipation and other diseases. Herbal Supplement says that Zizania latifolia can "relieve heat and quench thirst". "Food Chinese Medicine and Convenient Prescription" records that it can cure "postpartum milk deficiency".
Eight, tomatoes
Tomatoes, also known as tomatoes, contain a variety of nutrients, rich in vitamins, inorganic salts, carbohydrates, organic acids and a small amount of protein and fat. In particular, the content of vitamin C and vitamin B2 is twice that of apple, the content of fat and vitamin B1 is three times that of apple, the content of carotene is four times higher than that of apple, and the content of nicotinic acid is the highest among fruits and vegetables. Inorganic salts are rich in calcium, phosphorus, iron, boron, manganese and copper. In addition, it also contains glutathione, lycopene, lycopene and organic acids such as citric acid and malic acid.
Chinese medicine believes that tomatoes are slightly cold and sweet, and enter the liver and stomach meridians. It has the effects of promoting fluid production, quenching thirst, invigorating stomach, promoting digestion, clearing away heat and summer heat, cooling blood and calming liver, invigorating kidney and diuresis, and lowering blood pressure. It can be used to treat diseases such as fever, thirst, loss of appetite, and excessive summer heat. "Luchuan Materia Medica" records that it can "promote fluid production to quench thirst, strengthen stomach and digestion, cure thirst and lose appetite".
9. Radish
Radish contains a variety of nutrients, such as protein, glucose, fructose, fat, various amino acids and rich vitamins, especially vitamin C, which is 8-1 times higher than that of pears and apples, and is known as "not a fruit, but better than a fruit". In addition, it also contains minerals and trace elements.
Chinese medicine thinks that radish is cool and sweet, and enters the lung and stomach meridians. Has effect in promoting circulation of qi, relax chest and diaphragm, invigorating stomach, promoting digestion, relieve cough, eliminating phlegm, removing dryness, promoting fluid production, removing toxic materials, removing blood stasis, promoting diuresis and quenching thirst. It can be used to treat chest and diaphragm fullness, dyspepsia fullness, expectorant cough with aphonia, hematemesis, epistaxis, dysentery, diabetes and other symptoms. "Compendium of Materia Medica" says that it "mainly swallows acid, dissolves stagnation, relieves alcoholism, and disperses blood and stasis". "Daily Materia Medica" records that it can "widen the chest and diaphragm and facilitate urination and defecation. Cooked food, eliminating phlegm and eliminating valley; Give birth to it, quench your thirst and be wide. " "Four Seasons Materia Medica" holds that "if people overeat, they will disappear if they chew raw". "Rihuazi Herbal Medicine" says that it can "eliminate phlegm and relieve cough, treat lung wilting and stop bleeding". "Living with Interest Diet Spectrum" thinks that it can "cure cough aphonia and throat diseases". "Tang Herbal Medicine" records that it is "cooked with juice to quench thirst". "Doctor's Heart Mirror" uses it to "cure thirst and dry mouth". Herbal Classic Vegetables holds that it can "quench thirst".
1. Carrots
Carrots are regarded as the top grade in dishes because they are rich in nutrition. According to the determination, its carotene content is the richest, which is 36 times that of potato, 36 times that of celery, 45 times that of apple and 23 times that of citrus. Carotene is converted into vitamin A by enzymes in human small intestine. Vitamin A has important physiological functions such as maintaining the normal function of epithelial cells, preventing and treating respiratory infections, promoting human growth and development, and participating in rhodopsin synthesis. The darker the color of carrots, the higher the carotene content.
Traditional Chinese medicine believes that carrots are slightly warm and sweet, and enter the lung, spleen and liver meridians. (Tianxia Health Network) has the effects of lowering qi, invigorating middle warmer, benefiting chest and diaphragm, regulating stomach and intestines, digesting and preventing diseases caused by vitamin A deficiency. Can be used for treating dyspepsia, chronic dysentery, cough, acne rash, and night blindness. Compendium of Materia Medica says that it can "lower the qi, tonify the middle energizer, benefit the chest, diaphragm and intestine, secure the five internal organs, and make people healthy". "Daily Materia Medica" records that it has the characteristics of "relieving qi in the middle, dispersing pathogenic stagnation in the stomach". "Yi Lin Cuan Yao" thinks that it can "moisten the kidney, strengthen the yang, warm the sputum, and eliminate cold and dampness". Modern medicine believes that carrots have the functions of lowering blood pressure, strengthening the heart, resisting inflammation and allergy, and also have the function of preventing cancer.
Xi. Beets
Beets, also known as red beets and sugar radishes, are rich in nutrients. Its root tuber contains 86% water and 1.7% egg white, and its carbohydrate contains 11% sugar. Besides the content of protein in beet leaves is 1-2 times higher than that in root tuber, it also contains vitamins (B1, B2, B6, P, E), nicotinic acid, pantothenic acid, folic acid, rich elements such as phosphorus, iron, calcium, sodium, chlorine and other trace elements. Compared with other vegetables, beet contains more cobalt, which is an essential element for the synthesis of vitamin B12. Beets contain iodine, which can prevent and treat goiter and prevent atherosclerosis. Betaine is contained in root tuber and leaves of beet, which is unprecedented in other vegetables. It is close to choline and lecithin and is an effective regulator of metabolism, which can accelerate the absorption of protein by human body and improve liver function. It also contains saponins, which can combine cholesterol in the intestine into a mixture that is not easy to absorb; Beets contain magnesium, which is beneficial to the treatment of hypertension. Magnesium can regulate the tension of blood vessels and prevent thrombosis in the blood. Beet also contains a lot of vitamins and pectin, among which vitamin U, a rare one, is an anti-gastric ulcer factor.
Beets also have many medical functions. It can have diarrhea, and with this function, eating it can eliminate excess water in the abdomen, thus alleviating abdominal distension; Because beet contains iron, copper, manganese and other elements, beet juice can treat anemia; Beet juice can also be used to treat colds and pus.
XII. Eggplant
The main component of eggplant is sugar. The content of calcium and magnesium is more, and more than 95% is water. Eggplant is rich in nutrients, including carotene, vitamin B, vitamin C, vitamin P, vitamin E, fat, protein, sugar and minerals. Except the contents of carotene and vitamin C are lower than those of tomatoes, the contents of sugar are twice as high as those of tomatoes, and the contents of protein and minerals are 2-3 times as high as those of tomatoes. It also contains 8 kinds of amino acids such as lysine. These substances have important nutritional value for human body.
Chinese medicine believes that eggplant is cool, sweet and non-toxic. It enters the large intestine, spleen and stomach meridian, and has the functions of promoting blood circulation, removing blood stasis, clearing away heat and toxic materials, stopping bleeding and relieving pain, expelling wind and dredging collaterals, relaxing intestines and benefiting qi. Cooked food can be used as an adjuvant treatment for fever, aversion to cold and chills caused by warm and toxic pathogens; Fresh eggplant can be pounded and applied externally to treat sores, carbuncles, skin ulcers, chilblains, etc. Wash the affected area with eggplant root and stem decoction, which can cure chilblain and have astringent effect; Burning charcoal with white eggplant pedicle can cure aphtha, bleeding under intestinal wind and hemorrhoid bleeding. Eggplant clothes can cure trauma, toothache and other diseases. Herbal Medicine in Southern Yunnan says that it can "disperse blood, stop breast pain, reduce swelling and widen intestine" and "treat bleeding due to intestinal wind and bloody hemorrhoids". "Living with Interest Diet Spectrum" records that it has the functions of "promoting blood circulation and relieving pain".
xiii. Water spinach
Modern medical research has confirmed that water spinach contains various nutrients such as protein, fat, sugar, inorganic salts, nicotinic acid, carotene, vitamins B1, B2, C, etc. Especially in its tender shoots, the content of protein is more than 4 times higher than that of tomatoes with the same amount, and the content of calcium is more than 12 times higher than that of tomatoes, so it has the function of cooling blood and stopping bleeding. Pharmacological experiments show that purple cabbage also contains insulin, which can lower blood sugar and is suitable for diabetic patients. Table 2
Nutritional ranking of common vegetables is as follows:
NO.1: watercress
watercress, which is often called watercress in China, contains a lot of antioxidant substances, and is crisp in taste and rich in basic nutrients. Secondly, British medical research has proved that the special substances in watercress can enhance the anti-oxygen function of human body and inhibit the free radicals of human body, and the health care effect is very obvious.
NO.2: Okra
Okra has been popular in most parts of China, but this variety of vegetables entered China late, mostly around the 2th century, with special edible parts, which are pods of plants. The main varieties are red and green.
NO.3: Spinach
Spinach has a strong iron supplement effect and is suitable for people with anemia. Spinach is a green vegetable, which is rich in carotene, vitamins, lutein, etc. Eating it can resist aging, prevent vision loss, beautify and protect skin, strengthen bones and stimulate brain development.
NO.4: Chicory
Chicory belongs to a flower plant variety, which has a super ornamental function, and the plant is extremely edible, which can scavenge free radicals in the body, improve gastrointestinal diseases and enhance digestive function.
NO.5: celery < p