Nutrition cheats of "Spring Wave";
1. The effect of relaxing bowels and enhancing intestinal health.
Spinach contains a lot of dietary fiber, which can promote intestinal peristalsis, increase the volume of feces, promote defecation and be beneficial to intestinal health. Especially for constipation, it is a good choice.
2. The effect of protecting eyesight and beautifying skin
Spinach contains carotene, which can be converted into vitamin A in human body, and has the effects of protecting eyesight, maintaining the health of epithelial cells and beautifying skin. In dry spring, ash is often suitable for eating wood.
3. A choice of ingredients for iron supplementation for vegetarians.
Spinach is rich in ferric iron, which is not as easy to be absorbed as ferrous iron in red meat and viscera, but it is also a food choice for vegetarians. Choosing fresh spinach, which is rich in vitamin C, can promote the transformation of trivalent iron into divalent iron in the body, which is easy to absorb. If you are worried about the loss of vitamin C in cooking, eating spinach with ingredients with high vitamin C content, such as colored peppers, can promote the absorption of trivalent iron.
Of course, in addition to the nutrition mentioned above, this "spring wave" also contains mineral elements such as calcium, magnesium and potassium (definitely a "player" with high potassium and low sodium, especially suitable for people with high blood pressure), and rich folic acid and many other nutrients that are beneficial to health.
Look, spinach, as one of the rare green leafy vegetables in drop-dead gorgeous in spring, has high nutritional value and the key price is close to the people. No wonder there are so many fans. If you have to say a disadvantage, it is that spinach has a high oxalic acid content. It is recommended to blanch it with water before making delicious food.
Of course, because spinach is rich in dietary fiber, people with diarrhea or weak gastrointestinal function should be careful.
After chatting for so long, it's time for healthy food. Don't wait until autumn to eat "Spring Wave" together!
serve the dishes
Spinach with nuts
Ingredients: spinach, red-skinned peanuts
Practice:
1, spinach is cleaned, cooked with boiling water, and chilled for later use;
2, add a little oil to the pot, put the peanuts in a small fire and fry until the peanuts crack;
3. Take out the spinach and cut it into 5-8 cm segments. Cut the garlic into pieces and put it on a plate for later use.
4. Add fried peanuts and add a little salt, vinegar, sugar and Chili oil to taste.
After eating delicious food, make a rumor by the way!
Rumor: Spinach and tofu can't be eaten together, it's easy to get kidney calculi!
Truth: Although the content of oxalic acid in spinach is relatively high, we can blanch it! Blanching water can remove most oxalic acid from spinach. Secondly, even if you don't blanch, you don't have to worry about stones when you eat spinach and tofu together. Because even if oxalic acid meets calcium, it meets in the digestive system. The excess oxalic acid and calcium combine together, and at most "contribute" to each other, and then "go out of the palace" with Baba. It has nothing to do with the legendary kidney calculi. You like to eat steadily!
National senior public dietitian
National senior health manager
Senior nutrition caterer
Senior physical control manager
Sina Weibo: @ Qian Duoduo Nutritionist