Vegetables contain a lot of water, generally 70% ~ 90%, in addition to a small amount of protein, fat, sugar, 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 color of vegetables, the more vitamins B, C and carotene they contain. Green vegetables are classified as Class A vegetables by nutritionists, mainly including spinach, rape, Chinese cabbage, coriander, Chinese cabbage, spinach and potherb. This vegetable is rich in vitamins B 1, B2, C, carotene and various inorganic salts, and has high nutritional value.

Of course, not only that, carrots contain high carotene, but also 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, water spinach, bamboo shoots, onions, water bamboo, etc., are rich in calcium, but also contain high oxalic acid, which is easy to form calcium oxalate precipitation and affect the absorption of calcium. Therefore, for infants, pregnant women and fracture patients, try to reduce the consumption of vegetables containing too much oxalic acid. Experiments show 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 moss:

It is an important source 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. Calcium, phosphorus and iron are well absorbed and utilized and become important sources 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 boiling water before cooking to remove the astringency, oxalic acid can be removed.

Rape. Rape is rape, and its seeds and vegetable oil can be used as medicine. "Supplement to Materia Medica" said: "The brassica breaks the blood and the puerpera cooks it. Children press oil, apply head to make their hair black, and cook, mainly because of waist and foot paralysis. " "Roche will make an appointment for medical treatment" said: "Rape ... smashing erysipelas to treat breast abscess is as effective as god." "Zi and the same work, cure dystocia." Rapeseed or leaves can cure erysipelas in children. Boiled or mashed rapeseed juice can treat acute breast pain and nameless swelling. Vegetable oil can also cure insects.

Cabbage. Chinese cabbage is nutritious, tender and tasty, and rich in vitamin C, calcium, phosphorus, iron and carotene. In addition, it also has the functions of dredging stomach, removing chest annoyance, detoxicating, sobering up, promoting digestion, harmonizing stomach and diuresis. Pouring juice can cure cassava poisoning and cold, and can be fried 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. After eating for a long time, the accumulated temperature becomes hot, and the pungent dispersion is too strong, which will consume people's true yuan, and the liver is sick, which makes people dizzy and causes hemorrhoids.

Mustard leaves are potherb mustard and have high nutritional value. Each gram contains a lot of calcium, iron, carotene and vitamin C, and also contains vitamin B 1, B2 and nicotinic acid.

Mustard stalks can cure swollen gums. Pouring fresh mustard juice can cure hemoptysis. Mustard seed, radish seed, dried tangerine peel and licorice root can be decocted with water to treat chronic bronchitis. Decocting fresh mustard with water instead of tea to treat urinary tract obstruction. Mustard roots are ground into powder, and honey water can cure dysentery.

Leek. Leek warms the middle and lower qi, tonifies deficiency, harmonizes viscera, Yiyang, stops bleeding and suppurates. Leek warms liver and kidney. The effect of strengthening yang and fixing sperm is outstanding. Leek leaves are warm and warm, pungent and dispersing blood when they are born, and sweet and nourishing when they are ripe. Leek is good for hyperlipidemia and coronary heart disease, because it contains not only volatile oil and sulfide, but also cellulose.

Leek contains more carotene, vitamins B and C, and minerals such as calcium, phosphorus and iron.

In clinical application, leek juice can treat chest tightness, nausea and dull pain; Root soup 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. Leek seeds are ground into powder, cakes are made of flour, and steamed, which has a certain effect on children's bed wetting.

Spinach. Spinach is rich in vitamins a, b, c and iron. It can benefit the five internal organs, relieve stomach heat, relieve alcohol toxicity and cool the small intestine; Dredge blood vessels, open the chest and diaphragm, reduce qi and middle energizer, quench thirst and moisten dryness.

After spinach is cooked, its sex tends to be peaceful; Cooking soup to eat, has the nature of cold and moistening, can diuretic, benefit the stomach and clear heat.

Spinach seeds, bletilla striata and Stemona can be used as pills for treating tuberculosis. Water decoction of wild chrysanthemum can cure pink eye caused by wind and fire. Pouring fresh spinach juice is good for night blindness. At the same time, spinach root and chicken gizzard-membrane decoction can treat diabetes. It also has certain curative effect on hypertension, headache, dizziness and constipation.

Rootstock:

Rhizome food is a kind of food between grain and vegetables. Such as potatoes, sweet potatoes, taro and so on. It contains more starch and can provide more calories. This vegetable can provide 330 ~ 420kJ (79 ~100kcal) per100g (the vegetable can provide 40 ~170kJ (10 ~ 4/kloc-) The contents of protein, inorganic salts and vitamins are relatively low. But red and yellow carrots and sweet potatoes are good sources of carotene.

Potatoes are sweet and flat, and enter the stomach. Has effect in invigorating qi, diminish inflammation and invigorating spleen, and can be used for treating parotitis, gastric and duodenal ulcer, habitual constipation and scald.

The protein content of potato is only about 2%, but it is rich in potassium salt and vitamin C, and the loss of vitamin C is less 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 also contains more vitamin C and carotene. Therefore, it is called "longevity food".

Sagittarius Sagittarius Sagittarius Sagittarius is bitter and slightly cold. Has the effects of moistening lung, relieving cough, treating stranguria and promoting blood circulation. Indications: postpartum blood stasis, placenta retention. Cooked food has the function of moistening lung and relieving cough. Where the lungs are hot and dry, cough and hemoptysis should be steamed with honey.

Taro Taro is sweet and flat. Has the effects of invigorating qi, tonifying kidney, breaking blood and resolving hard mass. Taro cooked food has nourishing and moistening effects. Anyone suffering from spleen and kidney yin deficiency, loss of appetite, chronic dysentery and bloody stool, thirst and constipation and other spleen and kidney yin deficiency and dryness should eat it. Cooking soup or taking medicine has the effect of breaking blood and dispersing stagnation. Those with epigastric mass, lymph node tuberculosis and toxic swelling caused by blood stasis and meridian stasis should eat it.

Melon and eggplant fruits:

The nutritional value of these vegetables is relatively low, and most of them are listed in summer and autumn. In the season when green leafy vegetables are few, they are the source 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. Pumpkins and pumpkins contain more carotene.

Bitter gourd bitter gourd is bitter, cold and non-toxic, and has the effects of clearing away heat and relieving fatigue, clearing away heart fire and improving eyesight, benefiting qi and strengthening yang. When ripe, it is red in color, sweet and flat in taste, nourishing blood and calming the liver, strengthening the spleen and tonifying the kidney. The content of vitamin C in bitter gourd is higher than that in green leafy vegetables, which has hypoglycemic effect.

Tomatoes Tomatoes are sweet, sour and slightly cold. Has that effect of promoting fluid production, quench thirst, invigorating stomach, promoting digestion, cooling blood, pacify liver, clearing away heat and toxic materials, and lowering blood pressure.

Contains a variety of minerals, provitamins A and B.

Eggplant Eggplant is sweet, cold and non-toxic, and has the functions of promoting blood circulation, relieving pain, removing blood stasis, promoting diuresis, reducing swelling and moistening intestines. Eggplant contains saponin, which can lower cholesterol.

Fungi:

Edible fungi can be divided into wild fungi and cultivated fungi. There are about 200 kinds of wild ones, which are delicious, such as Tricholoma, chanterelle and so on. The cultivated edible fungi mainly include Lentinus edodes, Lentinus edodes, Tremella fuciformis and Auricularia auricula. The nutritional components of edible fungi are not outstanding, but they are delicious and are the best in cooking dishes. At the same time, some species have certain health care and medicinal value.

Mushrooms. Don't call it a mushroom. Sweet, appetizing, and turbid. Do not use it after bean rash, postpartum and illness. Performance dynamic wind. It contains a variety of amino acids, but also contains substances that lower blood lipids. It is also an anti-rickets food, which can treat blood under intestinal wind and cervical cancer.

Auricularia auricula is sweet and flat in taste, and has the functions of invigorating qi, nourishing lung and brain, strengthening body and brain, curing hemorrhoid by breaking the valley, nourishing blood and nourishing yin.

Contains protein, fat, sugar and inorganic salt. Indications: uterine bleeding, hemorrhoid bleeding, hypertension, arteriosclerosis, constipation, etc. Can reduce blood coagulation, and prevent and treat atherosclerosis and coronary heart disease.

Wild vegetables:

Wild vegetables are rich in carotene, riboflavin, ascorbic acid, folic acid and other vitamins, and the content is generally higher than that of ordinary vegetables. The carotene content of many wild vegetables is higher than 4mg/ 100 g, the protein content of wild vegetables is generally higher than that of vegetables, and the amino acid composition is relatively balanced. Its tryptophan and lysine can supplement the defects of cereal protein.

Although wild vegetables are rich in vitamins, some of them often contain toxic substances, so special attention should be paid when taking them.

Paslin. It tastes sour and cold, and has the effects of clearing away heat and toxic materials, dispersing blood and reducing swelling. Indications are heat dysentery, purulent blood, heat stranguria, leukorrhagia, swelling and pain, erysipelas, scrofula, etc. It is effective for acute enteritis and lung disease. Contains provitamins A, B, C and potassium salt, and also contains oxalic acid, flavonoids and resin.

Portulaca oleracea has inhibitory effects on Shigella dysenteriae, Salmonella typhi and Staphylococcus aureus.

Shepherd's purse is sweet and flat. Has the effects of clearing away heat and toxic materials, stopping bleeding and lowering blood pressure. Shepherd's purse soup has the functions of exciting nerves, promoting breathing, lowering blood pressure and shortening coagulation time in animals. Contains carotene, flavonoid glycosides, choline, calcium, iron, vitamin C and so on.

It has certain curative effect on hypertension, chyluria, hematemesis, hemoptysis, nosebleed, gingival bleeding and nephritis edema.

Vegetables are an essential food in the family's daily diet. Due to improper storage or cooking methods, poisoning may occur after eating, and some vegetables themselves contain certain toxins. Therefore, we should pay attention to the following points when eating vegetables:

Vegetables should not be stored for too long. Some vegetables, such as spinach, lettuce, radish, etc., contain nitrate substances, which will rot and deteriorate if stored for too long. Some bacteria, such as Escherichia coli and Bacillus stenophyllus, reduce nitrate to nitrite; It oxidizes low-iron hemoglobin carried by blood into methemoglobin which can not carry oxygen, thus causing symptoms such as headache, abdominal pain, diarrhea and vomiting.

Immature tomatoes are not suitable for eating. Immature tomatoes contain lycopene, a toxic ingredient. Mature tomatoes have little content and immature tomatoes have high content. People will be poisoned after eating, showing dizziness, nausea and vomiting.

Wild mushrooms are inedible. Wild mushrooms, such as white-topped mushrooms, saddle mushrooms, winter mushrooms, etc. , strange shape, bright color, containing a variety of toxins. Poisoning of the central nervous system and mental disorder may occur after eating by mistake. Others include vomiting, diarrhea, liver failure, acute hemolytic anemia, and even life-threatening.

Fresh daylily is not suitable for eating. Fresh day lily contains a non-toxic colchicine, which is absorbed by human intestine and converted into toxic colchicine dioxygen, which can cause nausea, vomiting, abdominal pain, and even bloody stool and urine. Dried daylily is made from fresh daylily by steaming, and the colchicine contained in it has been destroyed, so it can be safely eaten. Fresh day lily is poisoned after eating, and mung bean and licorice can be boiled and hydrolyzed.

Bitter gourd seeds are not suitable for eating. Bitter gourd generally contains momordicin, which is usually non-toxic. Bitter gourd with bitter gourd seeds contains a lot of bitter gourd glycosides, which can cause dizziness, abdominal pain and other poisoning symptoms after eating.

Uncooked autumn lentils are not suitable for eating. There are two toxins in lentils: one is lectin in lentils; The other is hemolysin in beans. The content of lentils matured in autumn is extremely high. If it is not completely cooked, symptoms such as headache, dizziness, nausea, vomiting and diarrhea often appear after eating. Therefore, when cooking lentils, you should thoroughly heat, cook and cook them thoroughly.

Pickled sauerkraut is not suitable for eating. Some families often use insufficient salt when pickling sauerkraut, which makes some bacteria unable to be inhibited and reduces nitrate in vegetables to harmful nitrite. This chemical change reached its peak after a week of curing. If eaten at this time, it is very unsafe and acute nitrite poisoning will occur.

Nutrition preservation

● Pick and wash.

(1) rinse with running water, don't soak in water, so as to avoid the loss of vitamin C and vitamin B in vegetables;

(2) Slicing vegetables after washing can reduce the loss of inorganic salts and vitamins in vegetables;

(3) Don't cut it too finely, otherwise it will easily oxidize and lead to vitamin loss; If you can tear or break it by hand, you don't need to cut it with a knife, and you can also reduce the loss of vitamins;

④ Cooking should be done immediately after cutting vegetables. The longer it is stored, the greater the loss of nutrients.

● Cooking

① The loss of vitamins in vegetables varies with different cooking methods. The shorter the heating time, the less nutrient loss. The nutritional loss of cooking is the least; Blanching and cooking vegetables will lose less nutrition, but water-soluble vitamins and minerals in vegetables will dissolve in water. If possible, you can drink some soup to absorb nutrients. Barbecue and frying are the most serious ways to destroy the nutrition of vegetables, so try not to use this way.

(2) When cooking, the fire should be big and the time should be short. When the water is boiling, put the vegetables in and boil. Don't squeeze the water out of the vegetables to avoid the loss of vitamins.

If you like cooking, you must paste it. The batter made of starch and eggs is wrapped around vegetables and then fried. The batter forms a protective "wall" on the surface of vegetables, which can prevent a large amount of water and nutrients in vegetables from overflowing and reduce the decomposition of vitamins due to high temperature.

How many vegetables should be cut and fried? It is best to eat it at one meal, and the nutrients in the leftovers that are repeatedly heated will become less and less.

⑤ Cooking tools are preferably iron pots and spoons. Iron can quickly transfer heat, reduce cooking time, increase the iron needed by human body, and prevent and treat diseases such as iron deficiency anemia.

⑥ Don't use copper pots. Copper ion will accelerate the destruction of nutrients in vegetables.

⑦ aluminum pot is not needed, and aluminum can cause Alzheimer's disease.