carrot
Carrots have a special grass flavor. Some people say that they have earthy flavor, and many people are quite repulsive, so they simply pick them up and don't eat them. But in fact, carrots have many benefits to the human body and are called "small ginseng".
Nutrients include protein, sugar, calcium, iron, phosphorus, selenium, vitamin A, B 1, B2, B6, C, E, K, nicotinic acid, folic acid, pantothenic acid, carotene, magnesium, zinc, sodium, potassium, copper, fluorine, manganese, cobalt and lycopene.
Into delicious magic
1. Freeze carrots first, and then cook them, so as to remove the unpleasant smell.
2. Slice carrots into filaments and add favorite dishes, such as scrambled eggs and curry, to increase the flavor.
3. Cut carrots into filaments, add favorite seasonings and other vegetables, and make kimchi.
efficacy
Protect your eyes: Carrots are rich in β-carotene, ranking first among all vegetables. After being absorbed by human body, β -carotene can be converted into vitamin A to maintain the health of eyes and skin. Most of β -carotene is hidden in skin, so it is recommended not to peel it when cooking.
Prevention of cardiovascular diseases: Carrots also have certain effects on preventing arteriosclerosis, lowering cholesterol, lowering blood sugar and preventing and treating hypertension.
Clever selection, observe the break between carrot itself and stem and leaf, and don't have green shoots. The thin buds indicate that the carrot may be too old, and there may be honeycomb growth in it that destroys the taste. Carrot epidermis is damaged, which easily leads to carrot rot. Therefore, it is better to choose smooth and harmless skin.
celery
Celery, also known as "celery", must be added to fish ball soup. Some people don't eat it because its leaves are bitter and its stems have a strong smell, but it is also a vegetable with quite a lot of nutrients.
Nutritional components Celery contains dietary fiber, crude fiber, beta carotene, vitamins A, C, potassium, calcium, iron, sodium and other nutrients.
Into delicious magic
1. After chopped celery and blanched, add some tuna and salad dressing, which can be sandwiched in toast as ingredients.
2. Chopped celery can be added into salty porridge to enhance the flavor.
3. Cut celery stalks into long strips and eat them with salad dressing, which is quite refreshing.
efficacy
Cancer prevention: celery is a high fiber food. After intestinal digestion, it can produce lignin or intestinal fat, which is an antioxidant. When the concentration is high, it can inhibit the intestinal bacteria from producing carcinogens, speed up the running time of feces in the intestine, and reduce the contact between carcinogens and colon mucosa, thus achieving the purpose of preventing colon cancer.
Diuresis and detumescence: Celery contains effective components of diuresis, which can eliminate sodium retention in the body and induce diuresis and detumescence.
Enriching blood: celery has high iron content, which can supplement women's menstrual blood loss. Eating more can also avoid pale and dry skin, bright eyes and black hair, which is suitable for patients with iron deficiency anemia and menstrual women.
Increase resistance: Celery contains beta carotene, which can improve human immunity.
Lowering blood pressure: Does celery contain benzene, a component that lowers blood pressure? Benzene? It can relax the muscle tissue of arterial wall and increase blood flow. Animal experiments have proved that intravenous injection has obvious antihypertensive effect on rabbits and dogs, and it is effective for primary hypertension, pregnancy and menopause in clinic.
Clever choice of fresh celery mainly depends on whether the leaves are straight. Fresh celery is straight. Celery stored for a long time, the tip of the leaf will tilt, the leaves will become soft, and even yellow and rust. Pinch the root of celery, tender celery is easy to break, and old celery is not easy to break.
bitter gourd
Bitter gourd, a good medicine for reducing fire, as the name implies, has a strong taste and bitter taste, which is unpalatable, but it has high nutritional value and is also a beauty sacred product.
Bitter gourd contains many nutrients, including protein, fat, carbohydrate, dietary fiber and various vitamins. Among melons and vegetables, the vitamin content is high, especially the vitamin C content, which ranks first among melons and is known as "the king of C in melons".
Into delicious magic
1. Marinate with salt before eating, wash with clear water and cook to remove bitterness.
2. Cut the bitter gourd and remove the contents, which can reduce the bitterness.
3. Slice the bitter gourd, blanch it in water, immediately put it in ice water, and then pour in your favorite seasoning.
4. Cook bitter gourd until soft and rotten, and add favorite side dishes, such as fried salted eggs with bitter gourd and chicken soup with pineapple and bitter gourd.
efficacy
Cancer prevention: Momordica charantia contains a variety of amino acids and inorganic salts, which can enhance immunity, stimulate the increase of lymphocyte T cells and killer cells, and increase disease resistance and tumor growth ability.
Lowering blood sugar and blood fat: Does bitter gourd contain pancreatic protein? It can reduce blood sugar and insulin, reduce body fat, resist high-oil diet, and reduce dyslipidemia such as blood sugar, triglyceride and cholesterol.
Anti-aging: Momordica charantia contains flavonoids, which have antioxidant effect and maintain the normal development of cells.
Clearing fire and reducing fever: Bitter gourd can clear fire and reduce fever, and has analgesic and antipyretic effects. It can also sleep quietly, inhibit the overexcited body temperature center and lower the body temperature.
Beauty beauty: Bitter gourd is rich in vitamin C, which can enhance immunity and promote skin metabolism.
Promote digestion: Bitter gourd can secrete a lot of gastric juice, which is beneficial to digestion and appetite.
Smart shopping pays attention to whether the fruit body is straight, whether the fruit surface is white, whether the color is bright and whether the tumor is prominent, and whether the appearance is bitten by bees and insects. It is best to avoid buying crushed and rotting insects.
green pepper
Green pepper, also known as "persimmon pepper", is generally eaten as the fruit harvested in the green mature stage, so its appearance is green. The red and yellow sweet peppers in the market are cultivated by breeding experts by using the change of lycopene in the red ripening period of green peppers. Green pepper has a special smell of pepper oil, so many people, whether adults or children, are afraid to eat it.
Green pepper contains the most vitamins A and K in vegetables, among which vitamin B is more than tomato, vitamin C is more than lemon, and it is also rich in iron.
Into delicious magic
1. Green peppers can be cooked with heavy-flavored foods, such as green peppers with meat, fried shredded pork with green peppers or fried sausages with green peppers, which can make the taste of green peppers less obvious.
2. Roast the cut green peppers with fire and spread barbecue sauce to cover the taste of green peppers.
efficacy
Keep the skin healthy: the effective components of green pepper can promote the metabolism of melanin and have curative effect on black spots and freckles. Among them, carotene and vitamin D can enhance skin resistance and prevent blisters and macula.
Enhance resistance: Vitamins A and C contained in green peppers can enhance the body's resistance, prevent heatstroke, promote recovery, promote fat metabolism, prevent cholesterol from attaching to blood vessels, and prevent chronic diseases such as arteriosclerosis, hypertension and diabetes.
Prevention of cancer: Green peppers contain capsaicin antioxidants, which can reduce the incidence of cancer cells.
Reduce fat and lose weight: capsaicin contained in green peppers can promote fat metabolism, prevent fat from accumulating in the body, and help reduce fat.
Prevention of constipation: The unique taste of green pepper and capsaicin can secrete saliva and gastric juice, stimulate appetite, help digestion, promote intestinal peristalsis and prevent constipation.
When buying green peppers wisely, the bigger the better. Instead, you need to choose high-quality green peppers with bulging appearance, complete fruit base, smooth and shiny skin, no water stains and wrinkles, and not soft to the touch.
gumbo
In the west, okra is called "a lady's finger" and tastes sticky and astringent. Many people are not sensitive to it, but its nutritional value is quite high. In recent years, it has become a popular health vegetable in Japan, Taiwan Province Province, Hongkong and western countries.
Nutritional components include calcium, magnesium, potassium, vitamin A, vitamin K, protein, etc.
Into delicious magic
1. cut the okra first, then blanch it. Rinse with cold boiled water after cooking, and then pour with cold sauce. The sauce can be fresh peanut butter or Japanese sauce.
2. Leave a little pedicle when cooking, and then cut it off after ironing. Adding salt when scalding can prevent okra from turning yellow.
3. Okra can also be fried with mushrooms, which will have a different taste.
efficacy
Lowering blood sugar and blood fat: Gum of okra is rich in soluble dietary fiber, such as gum, gum Arabic and carboxymethyl cellulose. It can reduce the digestion and absorption of carbohydrates and cholesterol, and achieve the effect of lowering blood sugar and blood fat.
Protect eyes: rich in vitamin A and β-carotene, which is beneficial to retina health and can maintain vision.
Nursing the stomach: Gum of okra can adhere to the gastric mucosa to protect the stomach wall, promote the secretion of gastric juice, improve appetite, improve dyspepsia and other symptoms, and also prevent gastric ulcer.
Cancer prevention: Vitamin A and β -carotene contained in it can inhibit the generation of abnormal cells, so it can also prevent the occurrence of cancer.
Keep the body "moist" inside and outside: Okra can keep healthy and moist inside and outside epidermis, such as digestive tract, urethra, reproductive tract, skin and lungs.
Antioxidant: contains antioxidant substances, such as vitamin C, selenium, zinc, etc., which helps to enhance antioxidant capacity, enhance immune function and prevent infection.
Intelligent selection of okra beans? Thick and multi-fiber, try to choose full, bright, smooth, strong and flawless when buying. And the smaller the okra, the more tender it is. So the length is 5 ~ 10 cm, and the thumb length is the best. You can pinch it gently when you buy it. It's better if it's not hard but a little tough.
Cauliflower
Broccoli, also known as "cauliflower" or "broccoli", is one of the most nutritious cruciferous vegetables in the "super food" list, which has many health benefits, but some people don't like the smell of grass.
Nutrient-rich cauliflower is rich in phytochemicals, including sulforaphane, sulforaphane and aromatic isothiocyanates, which are the so-called phytochemicals. Phytochemicals are chemicals decomposed from plants and have very strong antioxidant capacity. In addition, cauliflower also contains nutrients including vitamins A, C, folic acid, fiber and calcium. It is worth noting that most of the nutrients in cauliflower are concentrated in the bud, and the stem is rich in cellulose, so it is recommended to eat the whole plant.
Into delicious magic
1. It can be paired with dishes with rich flavor, such as curry, to avoid unpleasant smell.
2. Because the nucleus of cauliflower is dense, there may be bugs and impurities in it, so it is recommended to cut cauliflower one by one and soak it in running water for at least 15 minutes when cleaning.
3. Break the cauliflower into small pieces and add it to corn soup or fried rice with eggs, so the original flavor of cauliflower will not be eaten.
4. After the cauliflower is cooked cold, it is also good to pour olive oil and a little salt as a cold salad.
efficacy
Anti-cancer: Broccoli is rich in antioxidants, which can reduce free radicals and achieve anti-cancer effect. Eating more can reduce Helicobacter pylori in the body and prevent gastric cancer. In addition, it can also slow down the development of prostate cancer, cervical cancer and breast cancer.
Prevention of degenerative arthritis: sulforaphane in broccoli helps to inhibit articular cartilage inflammation, so it has the effect of preventing degenerative arthritis.
Eye protection prescription: Broccoli is rich in lutein, which can protect eye health.
Lowering cholesterol: Broccoli contains a lot of soluble fiber, which has been proved to effectively excrete cholesterol.
Cleverly choose green cauliflower, the greener and denser it is, the fresher it means, and there can be no cracks at the bottom. If it cracks, it means that there is water shortage inside the cauliflower.
aubergine
Purple eggplant has a beautiful appearance. It is said that as early as the Sui and Tang Dynasties, eggplant was specially eaten by the emperor, so it was called "longevity dish". Its soft and even bitter taste is not acceptable to everyone, so it is listed as one of the most annoying vegetables.
Nutritional components Eggplant contains vitamins A, B, C, P, calcium, phosphorus, magnesium, potassium, iron, copper and other nutrients. Eggplant is 90% water, rich in dietary fiber, and purple skin also contains polyphenols, which is quite rich in nutrition.
Into delicious magic
1. Eggplant can be shredded first, then mixed with batter and fried into eggplant cake.
2. Use blanched eggplant, such as Mapo tofu and eggplant, for heavy-flavored dishes.
3. Cold eggplant, first cook the eggplant with boiling hot water, let it cool, cut it into long strips and pour it with chopped green onion soy sauce.
4. Avoid keeping eggplant for too long, so as not to produce eggplant harmful to human body. If eggplant is soaked in water for a long time, the wax on the epidermis will be destroyed, and eggplant meat will easily deteriorate and rot, which will easily cause gastrointestinal discomfort.
efficacy
Prevention of hypertension: Eggplant is rich in vitamin P, also known as "bioflavonoids", which can strengthen capillaries, regulate absorption capacity, and achieve the effect of preventing and treating hypertension, scurvy and arteriosclerosis.
Avoid arteriosclerosis: Anthocyanin contained in eggplant has super antioxidant capacity, which can protect arterial and venous endothelial cells from free radical damage, increase the synthesis of mucopolysaccharide and maintain the integrity of arterial wall. Anthocyanins can also prevent excessive platelet aggregation, prevent cholesterol from being oxidized and improve atherosclerosis.
Help stabilize blood sugar: Chlorogenic acid contained in eggplant can slow down the absorption of sugar in the intestine and alleviate the rapid increase of blood sugar after meals.
Anti-cancer: Solanum nigrum contained in purple eggplant can inhibit the growth of cancer cells and microorganisms. In addition, vitamin P can help the digestion and absorption of vitamin C, protect the oxidation of vitamin C and maintain the health of connective tissue.
Cleverly selected skin is bright purple, the skin is full and elastic without pits or contusions, and the bottom should not be too swollen, indicating that maturity and aging will affect the taste of food.
◎ leek
As the saying goes: "65438+ October onion, February leek. Although there are leeks all year round, and the taste of leeks in each season is very different, the leeks in February of the lunar calendar are the most tender. There are many aliases for leek, such as "Longevity Leek", "Sun Grass" and "Intestinal Washing Grass". It is also because its nutrients are quite helpful to the human body, but some people don't like the slight spicy and bitter taste of leek, so it is also one of the vegetables that "care for others".
Nutritional leek contains protein, vitamins B and C, calcium and phosphorus, and is rich in carotene, which is second only to carrots.
Into delicious magic
1. Chop leeks, mix with batter, and fry them into leek pancakes.
2. Stir-fried leek with chopped green onion, minced meat, and the favorite seasoning is the famous flying head, which is quite a meal.
3. Most people don't reject eggs. You can chop up leeks, add eggs and spread them on the pot to fry eggs.
4. Leek should not be eaten with vinegar, because vinegar will destroy carotenoids in leek and lose its nutritional value.
efficacy
Promote defecation: Chinese chive is rich in dietary fiber (2.4g per kloc-0/00g), which can promote gastrointestinal peristalsis and prevent habitual constipation and hemorrhoids, so it is called "intestinal washing grass". Cellulose can be combined with cholic acid and bile salts in vivo and excreted, which increases the utilization rate of cholesterol and then reduces cholesterol.
Tonifying kidney: The zinc content of leek is very rich, which is three times that of lobster. Zinc can mildly tonify liver and kidney and improve sexual ability, so it is also called "Qiyangcao".
Smooth menstrual period: zinc can help women to have a smooth menstrual period and prevent infertility, and it is also helpful for women who are often late for menstrual period and are prone to stomach cold and pain. Menstruation is coming, and drinking a bowl of leek and egg soup can promote blood circulation and help menstrual blood to drain clean.
Promote blood circulation: leek is a positive food, which can warm hands, feet or abdomen and promote blood circulation. It is recommended that people who are afraid of cold and belong to cold constitution eat more.
Smart shopping first observes whether the roots are neat, and the neater represents the fresher. Furthermore, it is best to choose leeks with slender and tender leaves, dark green leaves and more fibers.
Chinese yam
There are many aliases for Chinese yam, such as Hu Aishan and Hu Aishan, as well as Chinese yam, bamboo tree and Changshu. Compendium of Materia Medica points out that yam is a top-grade medicinal material, which can strengthen the spleen and stomach, tonify the lung and kidney, and is mainly used for diarrhea, chronic dysentery, thirst quenching, fatigue, cough, phlegm retention and frequent urination. It is a sacred product for winter health, but its sticky taste is not acceptable to everyone.
Nutrients Yam contains sugar, protein, vitamin B, C, K, K and other nutrients. Every 100g Yam contains 2.4g of protein, which is twice that of sweet potato, but its lipid content is half that of sweet potato, so it is a food that is not easy to gain weight.
Into delicious magic
1. Yam can be squeezed together with apples and milk, which is nutritious and delicious.
2. It is also a good choice to cut yam into filaments and add cold dishes such as basil sauce.
3. Add diced yam into chicken soup or sparerib soup and cook, which is nutritious and delicious.
4. Grind Japanese yam into mud, spread it on the freshly cooked rice, add the favorite ingredients such as scalded shrimp, and serve with seaweed slices.
efficacy
Supplementing female hormones: Yam contains natural hormone precursors, which can supplement female hormones.
Gu Wei: Chinese medicine believes that yam is flat, cool and moist, sweet and non-toxic, which can strengthen the spleen and stomach and tonify the lungs and kidneys. This is a good ingredient for Gu Wei. Moreover, yam is rich in fiber, which can promote gastrointestinal motility and reduce constipation.
Prevention of cancer: A variety of amino acids and phytohormones in yam can promote the normal state of body tissue function and make cells less likely to become cancerous; Its mucopolysaccharide, a polysaccharide, can increase natural killer cells and T cells, activate macrophages, produce interferon, improve human immunity, make lymphocytes produce antibodies, and inhibit the growth of cancer cells, similar to foods such as Ganoderma lucidum, Astragalus membranaceus, mushrooms and ginseng. The soap contained in yam? It can prevent lung tumor caused by chemical substances and cancer caused by nitrite, and has cancer prevention function.
Prevention of hypertension: Does yam contain potassium and soap? It can excrete excess sodium in the body and prevent hypertension.
Smart shopping depends on the weight first, the heavier the yam, the better, and then on its cross section. Snow white is fresher, so don't buy the yellow one. In addition, it depends on whether there are abnormal spots on its surface. If there are, avoid buying.
tomato
Although some people can't accept the sour taste of tomatoes, there is a saying: "When tomatoes are red, the doctor's face will be green! This is because tomatoes are rich in nutrition, so in June 2002, 5438+ 10, they were rated as the first of the "Top Ten Foods" by Time magazine.
Tomato contains 13 vitamins and 17 minerals, including lycopene, carotenoids, phosphorus, iron, potassium, sodium, magnesium, vitamins A, B and C, etc. Among them, the content of lycopene is the highest among all fruits and vegetables. Eating 2 tomatoes a day (about 300g) can meet the needs of vitamin C 1 day.
Into delicious magic
1. Cut into small cubes and make ketchup as sauce, which can be eaten with pasta.
2. Make tomato juice to drink.
3. Make scrambled eggs with tomatoes, add a little sugar, and the sour and sweet taste can increase the acceptance.
efficacy
Cancer Prevention: According to Yang Shuhui, a professor in the Department of Public Health of Taipei Medical College, people with high lycopene content in their blood are less likely to suffer from certain cancers, such as cervical cancer, prostate cancer and pancreatic cancer. And as long as you eat 1 tomato every day, you can achieve the protection effect.
Prevention of lung cancer: According to the research of American scientists, people who eat tomatoes more than 14 times in a month are much less likely to develop lung cancer than those who eat tomatoes less than 1 time in a month. At present, the Norwegian people who suffer from lung cancer the least in the world are the people who eat the most tomatoes.
Inhibition of tumor spread: Canadian medical researchers found that lycopene can not only prevent cancer, but also inhibit tumor spread. They studied 20 patients with prostate cancer and found that people who drank tomato juice twice a day (500 c.c each time) had a sharp increase in lycopene in their blood after 65,438+0 months, and the cancer was degraded and reduced.
Anti-aging: Tomato is rich in phytochemical lycopene, which is the strongest antioxidant among all carotenoids. Exerting antioxidant capacity can enhance immunity and anti-aging, and eliminate free radicals that cause human diseases and aging.
Buy medium and large tomatoes skillfully, and it is better to have a * * * shape, a green color and a red top. Small and medium-sized tomatoes are round or long in shape and bright red in color. The redder the tomato, the more lycopene.
This article is taken from