Raw diet expert Wang Mingyong analyzed, vegetables are rich in vitamin C, vitamin B complex, enzymes, minerals, etc., once heated, nutrients will be lost, "raw vegetables will be consumed by the nutrients than the cooked food high. In the case of vegetables containing vitamin C, cooking at 80 degrees Celsius will result in the loss of 80% of the vitamin C. Enzymes are completely destroyed when heated.

Many people think that eating raw vegetables means eating vegetable salads, but it doesn't. Wang Mingyong said that energetic soups, sprout juices, and lightly pickled kimchi, "as long as the vegetables are unheated, they are all known as raw food." However, not all vegetables can be eaten raw, like root vegetables, because they contain raw starch, they have to be heated before eating and cannot be eaten raw. The vegetables that are suitable for raw food are mainly leafy vegetables and sprouts.

According to the U.S. Dietary Guidelines, vegetables and fruits should each make up 1/4 of a day's food intake, or half of the total, and Wang Mingyong uses this guideline to draw up his daily menu, "Vegetables should be a little bit more than fruits.

While he is a devotee of raw vegetables, Wang Mingyong doesn't eat all of them raw. "My ratio of raw and cooked food is about 1:1", for example, if the recommended amount is 4 vegetables and 3 fruits in a day, he will choose 1 vegetable to be raw, then add fruits, and the other 2 are cooked, so as to satisfy the ratio of raw and cooked food.

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Part of the vegetables cooked nutrition to be absorbed

Raw food vegetableists believe that eating vegetables that have not been heated in order to take in the full range of nutrients, Taipei Neihu Cathay Clinic dietitian Zhang Slan does not think so, she said, not all the nutrients, in the heating of the loss of fat-soluble vitamins rich in vitamins A, D, E, K and other vegetables, to add cooking oil to cook together, or drizzled with oil and vinegar sauce, etc., to be absorbed.

General vegetables heated, nutrients will be lost phenomenon, but the tomatoes are the opposite, tomatoes in the lycopene in the heating, will release more lycopene, and cooking with a little oil, easier for the body to absorb.

People who advocate raw vegetables believe that the nutrients will be destroyed after the vegetables are heated, but Zhangslan said, "It's not that serious and there's no need to be too anxious." Vegetables should not be cooked at high temperatures or boiled for too long, and overnight vegetables should not be heated repeatedly, so that the nutrients will not be reduced too much, "It is not that the nutrients will be reduced from 100 to 0 when heated," he said, adding that the nutrients can also be consumed when eating stir-fried or blanched greens.

The best way to cook vegetables is to stir-fry them, so that they don't take too long to cook, and the nutrients will flow out, and what you eat is really only calories, not nutrients.

Unheated food is susceptible to bacterial infection

Raw vegetables, in addition to consuming more nutrients, some people believe that it can also reduce cardiovascular disease, anti-cancer, etc. Yan Zonghai, director of the toxicology department of the Chang Gung Hospital in Linkou, clarified that there is not yet enough medical and clinical evidence to confirm these claims.

Yan Zonghai said, raw vegetables is worrying, these ingredients are not high-temperature treatment, easy to be contaminated by E. coli, salmonella, if there are parasites on the vegetables, may also be eaten, and suffer from parasitic diseases. These germs are not resistant to high temperatures, "as long as you heat it thoroughly, you can kill the bacteria and parasites."

If you eat food contaminated with E. coli, it can cause acute gastroenteritis, vomiting, diarrhea, stomach pain, and other symptoms, and people with poor resistance, the elderly, and children may cause sepsis. As for salmonella contamination, although not common, but the symptoms are much more serious than the general gastroenteritis, once infected, and may cause sepsis, have to be hospitalized.

In Taiwan, patients infected with parasites have been quite rare, but vegetables in the process of cultivation, soil parasites, eggs, may be attached to the leaves, if you buy back the vegetables are not clean, and not cooked, there is a possibility of live worms eaten.

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Raw food is riskier than cooked food

Yan Zonghai doesn't recommend eating vegetables raw. Although he doesn't go so far as to completely avoid uncooked vegetables, he only eats them occasionally, such as when he eats out and has a lettuce salad, but he doesn't eat them intentionally, and raw vegetables are never part of his dietary regimen.

Wang Ming-yong, who promotes raw vegetables, has a different view: "I've been eating raw vegetables for almost 20 years, and I've never had a parasite in my life, and I've never eaten any worming medicine," he said. He believes that the chance of parasites in Taiwan is not high, as long as the vegetables are cleaned, the bacteria and parasites can be removed, and pesticides are more terrible than parasites.

Organic fruits and vegetables should be planted in uncontaminated land, and chemical fertilizers and pesticides are not used. When consuming them, you only need to wash the residual bacteria and insect eggs from the vegetables.

Raw food in season or organic vegetables

Raw food, it is best to pick clean, no pesticide residues in the vegetables, but the price of organic vegetables is much more expensive than the average vegetables, according to the past Commission on Agriculture sampling test results of pesticide residues in commercially available vegetables found in the four beans and other beans, cucumbers, etc. are often on the list, such as the easy pesticide residues in the vegetables and fruits, it is possible to choose the organic ones.

As for the seasonal vegetables, because the price is cheap, farmers in the planting, will not sprinkle pesticides to increase the cost of pesticide residues, the situation is not comparable, if you want to eat seasonal vegetables, do not have to buy organic can not be. In addition, the cauliflower is not easy to clean, regardless of whether it is organic or not, Wang Mingyong will first boil after eating, not eaten raw.

Organic vegetables are expensive, and if you buy a "fake organic" at an organic store, you're really in for a rude awakening. The first step in the process is to find the best way to get the best out of the world," said Mr. Kurtz, who has been working on the project for over a decade. The government is trying to find a reputable store to buy them," he said.

According to Wang Mingyong's experience, organic vegetables have better vitality and can be preserved for a longer period of time, such as general cabbage placed in the refrigerator for 2 or 3 days will wither and turn yellow, but the organic cabbage ice 5 or 6 days is still very fresh.

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Pregnant and young children immune to poor people do not eat raw

Raw vegetables, although the intake of high nutrients, not everyone can eat, Yan Zonghai suggested that pregnant women, infants and young children, dialysis, end-stage cirrhosis of the liver, and is undergoing chemotherapy and other major illnesses, and immune system is poor people are not the best raw vegetables, because if you eat to the parasitic or The reason is that if you eat parasites or germs such as E. coli, it may cause serious symptoms and jeopardize your health.

Even if the average person wants to eat raw vegetables, it's important to pick the right time. Wang Mingyong said, when you get up in the morning, the body is cooler, it is not suitable for raw and cold vegetables or energy soup as an early dinner, if you want to drink energy soup in the morning, you should also drink after breakfast. After eating dinner, do not drink energy soup, because some people drink too late will be frequent urination, cold hands and feet, physical discomfort. Energetic soup is best eaten at noon, when the yang energy is heaviest, when it is more suitable to eat raw and cold food.

Warm energy soup in winter

Winter temperature is too low, some people drink energy soup will feel cold, Wang Mingyong believes that when playing energy soup, you can add not hot water to play, playing into the "warm energy soup", will not be too cold. Although some people think that the high temperature will destroy enzymes, vitamin C and other nutrients, but this kind of non-scalding temperature, less likely to destroy nutrients.

Vegetarians who eat only raw diets and raw vegetables can suffer from malnutrition due to insufficient intake of calories, protein, and vitamin B12. In addition to watching their calories, these people can supplement their protein by eating more foods rich in plant proteins, such as soybeans. However, vitamin B12 only exists in meat, do not eat meat will cause vitamin B12 deficiency, causing pernicious anemia and other problems, as well as fruits and vegetables to provide vitamin D and calcium is also insufficient, which all have to be then additional supplementation to do.