(1) Chinese cabbage. Chinese cabbage is also called heading cabbage. Its heart leaves are white, tender, fine and delicious, and they are edible parts. Chinese cabbage is resistant to storage and transportation, and is one of the important vegetables in autumn, winter and spring. Because in autumn, winter and spring, Chinese cabbage is an important vegetable on people's table, even the main vegetable. Therefore, although the contents of vitamins C, B2 and calcium in Chinese cabbage are not very rich, they are still one of the important sources of vitamins needed by people. The amount of zinc in Chinese cabbage is very high, which is only a handful among vegetables. It is also rich in copper, manganese, molybdenum and selenium. Chinese cabbage can be divided into three types according to its maturity: early maturity, middle maturity and late maturity.
(2) cabbage. Cabbage is also called cabbage, cabbage, cabbage and lotus flower. Its leaves are white and crisp. There are many ways to eat. It is cultivated all over the country. The nutritional value of cabbage is slightly stronger than that of Chinese cabbage, and its vitamin C content is obviously higher than that of Chinese cabbage, and its carotene content is also slightly higher than that of Chinese cabbage. Cabbage also contains more trace element molybdenum, and the content of vitamin P is also among the best in vegetables. Cabbage can be divided into three types according to the shape of leaf bulb: concentric cabbage, round cabbage and pointed cabbage.
(3) Rape. Rape is also called green vegetables and black and white vegetables. Its leaves are fresh and tender, which can be fried, cooked or pickled. Rape is cultivated all over the country. Rapeseed is one of the vegetables with rich nutrition. The contents of carotene and calcium are high, and the contents of vitamin B 1, B2, PP, C and iron are also relatively high.
(4) spinach. Spinach is also called red root vegetable. Its leaves and stalks are green in color, tender and soft, and are suitable for raw food, cooked food and stuffing. It is planted all over the country. Spinach is one of the most nutritious vegetables. Its carotene content is very high, and the contents of vitamins B2, C, PP, iron and calcium are also relatively high. Unfortunately, spinach contains more oxalic acid, which affects the absorption of calcium and is not suitable for eating with other foods containing more calcium. The remedy is to scald the spinach with boiling water first to remove some oxalic acid. Spinach can be divided into three types according to its leaves: pointed leaf, round leaf and big leaf spinach.
(5) Amaranth. Amaranth is one of the main vegetables in summer, which is fed by seedlings and tender stems and leaves. Some provinces such as Zhejiang and Jiangsu also specialize in feeding on its fat stems. Amaranth can be fried, cold or made into soup, and old stems can also be peeled and pickled. Cultivation is very common in the south.
(6) chrysanthemum. Artemisia selengensis is also called Artemisia selengensis and Artemisia selengensis. Its edible part is seedling or tender stem. It can be eaten cold or fried, and it tastes fragrant and refreshing. It is cultivated in the north and south of the country, and it is listed in winter and spring every year. Carotene, vitamin B2, calcium and phosphorus are abundant in the leaves of Chrysanthemum morifolium. However, Artemisia selengensis stem contains less vitamins and minerals.
(7) water spinach. Water spinach, also known as water spinach, is named after its hollow stem. Take its tender and tender leaves as the edible part, and the young stems can also be served cold. Water spinach is suitable for raw and cooked food. Produced in southern China. Water spinach is one of the vegetables with rich nutrition. Its contents of carotene and vitamin B2 are high, and the contents of vitamin B 1, C, PP, calcium and phosphorus are also relatively high.
(8) lettuce. Also called leaf lettuce. The leaves and stems are tender and crisp, and the taste is fragrant and slightly bitter. Mainly for raw food, it is a common vegetable in western food. Tender lettuce contains less fiber and is made into puree with sugar, which can be eaten by babies. Lettuce is cultivated in every big city, and more in local areas. Lettuce is rich in nutrition. It contains more carotene, vitamin B 1, B2, calcium and iron.
(9) gourd ladle. Pickled vegetables are also called oil-collapsed vegetables. They can be fried and made into soup. The plants of Brassica oleracea L. are short, with nearly round leaves, which are green or dark green. The closer to the heart leaves, the lighter the leaves are, and they turn from light green to yellow. There are many leaves, large water content and medium quality.
(10) celery. Celery is also called celery and Hu Qin. It is a spicy vegetable with unique flavor. Petiole is its edible part. Celery petiole is tender and crisp, which can be fried or mixed. Apinic acid contained in celery also has the effect of lowering blood pressure. It is cultivated all over China. Celery can be divided into two types: native celery (China type) and celery (European type). This Qin is divided into two types according to color: white and green.
(1 1) coriander. Coriander is also called coriander and coriander. It has a special flavor and is one of the important spicy dishes. The edible parts are stems and leaves, which are mainly used for seasoning or pickling. All over the country ... > >
Question 2: What vegetables have the highest nutritional value?
1. Four properties of vegetables-cold, cool, warm and hot, and the one between them is flat. Traditional Chinese medicine divides food into four types, which refers to the body's reaction after eating food. If the body feels warm after eating, it is warm, and if it feels cool after eating, it is cold. Knowing the properties of food and then eating it for your own health is of great benefit to your health.
Main vegetables with four sexual functions to adapt to physique
Cold, clearing away heat, reducing fire, relieving summer heat and eliminating dryness can eliminate or alleviate heat syndrome. Warm, such as thirsty, afraid of heat, like cold drinks or cold diseases. Celery, Chinese cabbage, water spinach
Cold winter melon, white radish, lettuce
Warming can resist cold, tonify deficiency in the middle warmer, and eliminate or alleviate cold syndrome. Cold, such as people who are afraid of cold, cold hands and feet, people who like hot drinks or people with thermal diseases. Ginger, leek, garlic, coriander, onion
Hot pepper
Flat appetizer and spleen, strong tonic, easy to digest. All kinds of physique can be eaten. Day lily, tremella, carrot
Two. Five flavors of vegetables-The five flavors of vegetables refer to sour, bitter, sweet, pungent and salty, which correspond to the five internal organs of the human body: liver, heart, spleen, lung and kidney. Whether it is the taste of food itself or seasoning, it will have different effects on the five internal organs. Although the five flavors of food have their own advantages, they also have negative effects if they are eaten too much or improperly, so they should be eaten according to different constitutions. If you eat too much spicy food, and your body is hot and dry, you will have sore throat and acne.
Main vegetables with five functions corresponding to organ taboo
Bitterness reduces fire, relieves annoyance, and clears away heat and toxic materials. People with heart and stomach diseases should eat less and not digest bitter gourd and kale.
Gan Jianpi Shengji, tonify deficiency and strengthen. Patients with spleen diabetes eat little or no corn and sweet potato.
Xin qi and blood circulation can promote metabolism. Eating too much in the lungs hurts the body fluid, causing internal heat, ginger, onion and pepper.
Acidity produces fluid, nourishes yin and converges, such as gastric acid deficiency and dry skin. Eating too much in the liver can damage the bones and muscles, beans and seeds.
Salty laxative and tonifying kidney. Kidney overeating can cause blood pressure to rise. Kelp and laver
Use wax gourd and coix seed with caution for mild diuresis and edema without wet symptoms.
Three. Five colors of vegetables-The five colors of vegetables are blue, red, yellow, white and black, and the five colors have different effects on the five internal organs. The viscera and lungs are interrelated, and they are related to each other. For example, too much liver hurts the spleen, too much spleen hurts the kidney, too much kidney hurts, too much heart hurts the lung, and too much lung hurts the liver, so we can't be partial to a certain color in our daily diet. It is necessary to have a balanced intake, that is, eat more green and white for lunch and more red, yellow and black for dinner, so that the king's viscera can be cultivated in foreign countries.
1.Nutrition and Five Colors
From the nutritional point of view, five-color foods are generally rich in carotene in blue vegetables, flavonoids in white vegetables and iron in black vegetables.
2. The role of five colors
Red vegetables: can improve the qi of the heart, enrich blood, generate blood and promote blood circulation. Such as pepper, etc
Blue vegetables: can improve the qi of the liver, detoxify and detoxify. Such as spinach, green pepper, etc
Yellow vegetables: can improve spleen qi, enhance liver function and promote metabolism. Such as leek, carrot, etc
White vegetables: can improve the qi of the lungs, clear away heat and toxic materials, moisten the lungs and resolve phlegm. Such as Chinese cabbage, white radish, tremella and so on.
Black vegetables: can improve kidney qi, moisturize skin, beautify skin and blacken hair. Such as fungus, mushrooms, kelp, etc.
4. What kind of food do you eat?
1.Cold constitution
A. Cold characteristics: fear of wind, cold, cold hands and feet, easy to catch a cold; Like hot food and hot drinks; Do not like drinking tea; Pale face and lips; The tongue is reddish; Listless, weak in speech and action; Women's menstruation comes late, and the number of days increases, with more blood clots.
B. Health warning: Eat more warm vegetables and foods, because warm vegetables and foods can warm the body and activate the physiological functions of the body.
C. Corresponding vegetables: leeks, ginger, garlic, peppers, onions, etc.
2. Hot constitution
A. Thermal characteristics: frequent dry mouth, bad breath and broken mouth; Like to drink cold drinks or iced food; Fear of heat, excessive sweating and high body temperature for a long time; Easy to grow acne rash, blush and bloodshot eyes; Often constipation, less urine and yellow; Easy to be agitated, easy to lose sleep and have a bad temper; Women's menstrual period is early, and their secretions are thick and smelly.
B. Health warning: Eat more cold vegetables and food, because cold vegetables and food can cool and regulate.
C. Corresponding vegetables: bitter gourd, radish, wax gourd, cabbage, cucumber, bamboo shoots, etc.
3. Solid constitution
A. Solid characteristics: strong body, loud voice, full of energy and full of gas; Sometimes dry mouth, bad breath, constipation and yellow urine; ......> >
Question 3: What dish has the highest nutritional value? I think vegetables and seafood are the most nutritious,
Question 4: To what extent do vegetables have the highest nutritional value? Some dishes need to be eaten raw to be the most nutritious, such as lettuce, lettuce and cucumber.
Some dishes need to be cooked and eaten raw, such as green beans and potatoes.
It depends on the situation. It doesn't matter if the potatoes and carrots are boiled. Stir-frying or cooking vegetables with leaves will shorten the cooking time as much as possible and reduce the damage to vitamins.
Question 5: What dish is the most nutritious to eat every day? The dietary principle of scientifically matching three meals a day
People who eat three meals a day eat not only to fill their stomachs or satisfy their hunger, but also to ensure the normal development and health of their bodies. Experiments show that the protein digestion and absorption rate in food is 85% for three meals a day; If it is changed to two meals a day, and each meal eats half of the whole day's food, the digestion and absorption rate of protein is only 75%. Therefore, according to the living habits of our people, generally speaking, three meals a day is reasonable. At the same time, it should be noted that the interval between two meals should be appropriate. Too long an interval will cause a high degree of hunger and affect people's labor and work efficiency; If the interval is too short, and the last meal has not been emptied in the stomach, then eating the next meal will make the digestive organs not get proper rest, and the digestive function will gradually decrease, affecting appetite and digestion. Generally, the residence time of mixed food in the stomach is about 4 ~ 5 hours, and the interval between meals is 4 ~ 5 hours. If it is 5 ~ 6 hours, it basically meets the requirements.
◎ Biological clock and three meals a day: Modern research has proved that digestive enzymes in the human body are particularly active during the three periods of morning, noon and evening, which shows that when people eat is controlled by biological clock.
◎ Brain and three meals a day: The brain accounts for a large proportion of human energy consumption every day, and the energy supply of the brain can only be glucose, which is about110 ~145g per day. The liver can only provide about 50 grams of glucose from each meal at most. Three meals a day, the liver can provide enough glucose for the human brain.
Digestive organs and three meals a day: solid food takes about 30 ~ 60 seconds from esophagus to stomach, and stays in stomach for 4 hours before reaching small intestine. Therefore, the interval between three meals a day is 4 ~ 5 hours, which is also reasonable in terms of digestion.
The choice of food in three meals: What food to choose for three meals a day, how to prepare it and how to cook it are all particular and vary from person to person. Generally speaking, the staple food and non-staple food for three meals a day should be matched in thickness, and there should be a certain proportion of animal food and plant food. It is best to eat some beans, potatoes and fresh vegetables every day. The scientific distribution of three meals a day is determined according to everyone's physiological condition and work needs. According to the amount of food, the ratio of breakfast, lunch and dinner is 3∶4∶3. If someone eats 500 grams of staple food every day, he should eat 150 grams in the morning and evening, and it is more appropriate to eat 200 grams at noon.
The quality of three meals has its own emphasis. Breakfast pays attention to nutrition, lunch pays attention to comprehensiveness, and dinner is light.
Nutritional breakfast: The foods that can be selected in the breakfast menu are: cereal bread, milk, yogurt, soybean milk, boiled eggs, lean ham or beef, chicken, freshly squeezed vegetables or fruit juice to ensure the intake of protein and vitamins.
A sumptuous lunch: Lunch requires a full range of food, which can provide various nutrients, relieve work pressure and adjust mental state. You can spend more time matching yourself with a reasonable diet: Chinese fast food, mixed fried rice, fried noodles with shredded chicken, steak, pork chop, hamburger, green vegetable salad or fruit salad, plus a soup.
Light dinner: dinner should be light, pay attention to choose foods with less fat and easy digestion, and be careful not to overeat. Overnutrition in dinner, the fat that can't be consumed will accumulate in the body, causing obesity and affecting health. The best choice for dinner: noodles, rice porridge, fresh corn, beans, vegetarian stuffed buns, side dishes and fruit platters. It is also good to drink a small glass of rice wine or red wine with meals occasionally.
Pay attention to food collocation, including coarse and fine, dry and thin, meat and vegetarian, cold and hot. Food collocation is closely related to nutritional balance. For each meal, a bowl of instant noodles can only provide oil, a little protein and carbohydrates, so it is best to match a piece of fruit, a piece of meat or bean products, and supplement protein, vitamins and cellulose. For the choice of diet for a day, such as eating hamburgers and fried chicken for lunch, you should eat some light food for dinner, especially vegetables.
Poultry meat refers to chicken, duck, goose, pigeon, quail and other meat. The protein nutrition of poultry meat is almost the same as that of coursed meat, but the content of saturated fatty acids is lower than that of livestock meat. Experts believe that eating poultry meat is more beneficial to health than eating livestock meat.
Fish, fish muscle contains protein 15%-20%, and because the muscle fiber is short and smooth, it is easier to digest than auspicious meat and mixed meat. More importantly, the fat content of fish is only 1%-3%, and its main components are long-chain polyunsaturated fatty acids, such as EPA of eicosapentaenoic acid and DHA commonly known as "brain gold", accounting for 80% of the total fatty acids in marine fish. It is worth noting that EPA can reduce blood lipid and prevent coronary heart disease. DHA is fetus and infant ... > >
Question 6: Which vegetables have high nutritional value, green, yellow, red, purple and white, and the nutritional value decreases in turn, mainly depending on how many vitamins, trace elements, cellulose and active ingredients beneficial to the human body are contained. After analyzing the nutritional components of various vegetables, scientists found a rule: the darker the color of vegetables, the higher the nutritional value; Light colors have lower nutritional value. Among them, according to the order of green, yellow, red, purple and white, the nutritional value decreases in turn. Even different parts of the same variety or vegetable have different vitamin contents due to different colors. For example, the carotene content in celery leaves is 6 times higher than that in its stems, and vitamin D is 4 times more; The nutritional value of green onions is much higher than that of white onions. However, different colors of vegetables have different nutrients and different effects on health, so they should be eaten together as much as possible. Green vegetables mainly include mustard greens and spinach, and are rich in vitamin C, vitamin B 1, vitamin B2, carotene and various trace elements, which have certain therapeutic effects on hypertension and insomnia and are beneficial to the liver. Yellow vegetables mainly include chives, pumpkins, carrots, etc. They are rich in vitamin E, which can reduce skin spots and regulate digestive function of gastrointestinal tract, and are beneficial to spleen, pancreas and other organs. Red vegetables, such as tomatoes and red peppers, can increase appetite and excite the nervous system. Purple vegetables include purple eggplant and purple lentils, which have the effects of regulating nerves and increasing adrenal secretion. Vitamin P in purple eggplant can also enhance the adhesion between cells and reduce the incidence of cerebral thrombosis. White vegetables, such as Zizania latifolia, lotus root, bamboo shoots and white radish, can regulate vision and calm mood, which is beneficial to patients with hypertension and cardiomyopathy.
Question 7: Of all the vegetables, what is the most delicious and nutritious? People have different tastes, so their favorite vegetables are different. But the common nutritious and delicious foods are tomatoes, cucumbers, broccoli, green peppers, beans, lettuce, spinach and so on. Broccoli is recommended, which is not only nutritious, but also has a certain radiation protection function. It is beneficial to eat more in today's society. The nutrients in broccoli are not only high in content, but also very comprehensive, mainly including protein, carbohydrates, fats, minerals, vitamin C and carotene. According to the analysis, every100g of fresh broccoli contains 3.6g of protein, which is 3 times that of cauliflower and 4 times that of tomato. In addition, the content of vitamin A is more than 100 times higher than that of Chinese cabbage, and the mineral composition in broccoli is also very comprehensive, and the contents of calcium, phosphorus, iron, potassium, zinc and manganese are very rich, which is equivalent to that of Chinese cabbage flowers belonging to Cruciferae. Tomatoes are rich in antioxidants. Antioxidants can prevent free radicals from damaging the skin, and have obvious cosmetic and anti-wrinkle effects. Tomatoes are rich in carotene, vitamin C and B vitamins. According to nutritionists' research, eating 50 ~100g of fresh tomatoes per person per day can meet the needs of human body for several vitamins and minerals. Tomato contains "lycopene", which has the function of inhibiting bacteria; It contains malic acid, citric acid and sugar. Tomato is rich in carotene, vitamin C, vitamin B, vitamin B2, calcium, phosphorus, potassium, magnesium, iron, zinc, copper and iodine, and also contains protein, sugar, organic acid and cellulose. Regular eating can enhance the function of small blood vessels and prevent vascular aging. Flavonoids in tomatoes can not only reduce the permeability of capillaries and prevent them from breaking, but also prevent arteriosclerosis, which can prevent diseases such as cervical cancer, bladder cancer and pancreatic cancer. Cucumber is rich in protein, sugar, vitamin B2, vitamin C, vitamin E, carotene, niacin, calcium, phosphorus, iron and other nutrients. In addition, cucumber can also be used for beauty: cucumber is gentle and dehumidified, which can converge and eliminate skin wrinkles, especially for people with darker skin. I hope I can help you.
Question 8: Which vegetables have high nutritional value? The following is about all kinds of vegetables.
Root vegetables mainly include carrots, white radishes, potatoes, lotus roots, yams, sweet potatoes, onions, garlic, bamboo shoots, taro and so on. This kind of vegetables is mainly starch with high sugar content, such as carrots, sweet potatoes, taro, potatoes, yam, etc., which can partially replace the staple food. Other nutrients are different, such as carrots containing iodine, bromine and amylase; Potatoes contain potassium salt and vitamin C; Garlic contains a variety of inorganic salts, and carrots contain high carotene.
Cucumber and eggplant vegetables mainly include wax gourd, towel gourd, pumpkin, bitter gourd, cucumber, gourd melon, tomato, eggplant, pepper and so on. This kind of vegetables contain more carbohydrates, vitamin C and carotene. The content of vitamin C in tomatoes is quite rich. Luffa contains a lot of mucilage and citrulline; Pumpkin contains citrulline and arginine; Bitter gourd contains momordicin, S-hydroxytryptamine and various amino acids. Eggplant is particularly rich in vitamin P.
Fresh bean vegetables mainly include edamame, lentil, broad bean, broad bean, mung bean, pea, cowpea, etc. These vegetables contain more plant protein, carbohydrates, vitamins and inorganic salts than other vegetables. The content of vitamin B is higher, and the content of vitamin B is the most.
Leafy vegetables, especially dark and green vegetables, such as spinach, leeks and celery, have the highest nutritional value. It mainly contains vitamin C, vitamin B and carotene, and contains more folic acid and choline. It is rich in inorganic salts, especially iron and magnesium. ***0 comments ...
Question 9: How to eat green vegetables with the highest nutritional value? Is it better to eat vegetables raw or cooked?
In foreign countries, it is common to eat vegetables raw, such as onions, celery and sweet peppers. Because vitamin C and some physiologically active substances contained in vegetables are easily destroyed in cooking, eating vegetables raw can maximize their nutritional value. However, according to China people's eating habits, eating raw vegetables is a bit uncomfortable. So, how to eat vegetables is the most scientific?
Medical research has proved that eating raw vegetables can absorb nutrients well, and has the functions of preventing cancer and preventing many diseases. Most vegetables contain an immune substance called interferon inducer, which acts on the interferon gene of human cells to produce interferon, becoming the "guardian" of human cells' health, and has the functions of inhibiting human cells from canceration and antiviral infection. Because this immune substance can't resist high temperature, only raw vegetables can play its role. Therefore, all vegetables that can be eaten raw are best eaten raw; Vegetables that can't be eaten raw should not be over-fried, so as to minimize the loss of nutrition.
Vegetables suitable for raw food:
Vegetables suitable for raw food are carrots, cucumbers, bell peppers, cabbage, eggplant, cauliflower, onions, celery and so on. The methods of eating raw include drinking homemade fresh vegetable juice, or cold-mixing fresh vegetables, adding some vinegar and less salt. It's best not to peel cucumbers raw, while it's best to peel lettuce raw, wash it, scald it with boiling water, and marinate it with seasoning 1 hour before eating.
There are many advantages for special people to eat vegetables skillfully:
Patients with hematological diseases should eat more cabbage and spinach or drink their fresh vegetable juice, because folic acid in vegetables is helpful to the recovery of hematopoietic function; For patients with hypertension and fundus hemorrhage, if you eat fresh tomatoes 1-2 on an empty stomach every morning, it can have obvious curative effect; Patients with sore throat, chewing slowly green radish or green olive, etc., can make the sore throat disappear quickly.
Precautions:
Need to be reminded that eating raw vegetables must pay attention to nutrition, health and hygiene to prevent "illness from entering the mouth". When eating fruits and vegetables raw, proper disinfection must be carried out. Add vinegar, garlic and Jiang Mo to cold vegetables, which can be used for seasoning and sterilization.
Of course, not all vegetables can be eaten raw. From the perspective of nutritional balance, it is also essential to eat vegetables cooked. Vegetables with dark green or orange color are rich in carotene, so it is best to eat them cooked.
The nutrients of vegetables can be well preserved by heating at high temperature for a short time, but complicated cooking methods such as frying, stewing, frying first, frying first, steaming first and frying first are not suitable for cooking vegetables.
In general, for green leafy vegetables that are easy to cook or vegetables that need to be shredded, frying for 3-4 minutes is enough. If you stew potatoes, carrots, eggplant, beans and meat together, you should cut these vegetables into larger pieces, add vegetables after the meat is cooked, and stew for a while. When cooking vegetables, it is best to have a small amount of oil in the soup to enhance the heat preservation effect, which can quickly cook the vegetables and help the absorption of carotene. After cooking, pay attention to eating as soon as possible. When cooking is exposed in the air for 30 minutes, the loss of vitamin C can reach about 25%.
It seems that eating raw vegetables and cooked vegetables have their own advantages. If we can organically combine raw and cooked vegetables and eat lettuce and cooked vegetables every day, we can learn from each other's strong points and achieve scientific and reasonable dietary goals.
Dishes that cannot be separated from life
tomato
In hot summer, I believe many people have the habit of eating tomatoes. Scientific research shows that eating tomatoes regularly can achieve the purpose of preventing cancer. However, if it is eaten raw, this purpose cannot be achieved, and it must be heated to a certain extent. It would be better if it were made into tomato and egg soup. For those who are drunk and vomit, drinking more tomato juice can replenish a lot of nutrients such as potassium, sodium and calcium lost in the body in time.
garlic
Everyone is familiar with garlic, which is an essential seasoning in daily life. Studies show that garlic has a strong anti-cancer effect. The survey shows that many people don't know how to eat garlic is the most scientific. In fact, allicin plays an anti-cancer role in garlic. Only when garlic is sliced and exposed to the air for about 15 minutes, can it be combined with oxygen in the air to produce allicin, so as to give full play to the nutritional value of garlic.
carrot
According to "Compendium of Materia Medica", carrots have an eye-catching effect. Women often eat it, which has a good effect on bodybuilding and beauty. Sticking to eating carrots is not easy to catch a cold. Carrots are also ... > >