The highest nutritional value of vegetables

The highest nutritional value of vegetables, but turnip greens each have their own favorites, some people about some greens may be very like, and some are very hate, then you know the highest nutritional value of vegetables are what, the following with me to take a look at the highest nutritional value of vegetables it!

The highest nutritional value of vegetables 1

1, broccoli carotene content is beyond imagination

Broccoli carotene is 7210 micrograms per 100 grams, we often eat vegetables carotene content is relatively low, such as ordinary cauliflower carotene is 30 micrograms per 100 grams, cabbage, cabbage, cabbage, cabbage, cabbage, cabbage, cabbage, cabbage, cabbage, cabbage, cabbage, cabbage, cabbage, cabbage, cabbage, cabbage, cabbage, cabbage, cabbage, cabbage, cabbage, cabbage, cabbage, cabbage, cabbage, cabbage, cabbage, cabbage, cabbage, cabbage, cabbage. Carotene content is 120 micrograms per 100 grams, rape content is 620 micrograms per 100 grams, spinach is relatively high to reach 2920 micrograms per 100 grams,

Chrysanthemum, leeks, fennel content is also relatively high, respectively: 1510 micrograms per 100 grams, 1410 micrograms per 100 grams and 2410 micrograms per 100 grams, we can often consume these vegetables to replenish carotene.

In recent years, groundnut leaves have become a new favorite of the table, and its high carotene content has a lot to do with the groundnut leaves contain up to 5968 micrograms of carotene per 100 grams, more than the content of carrots, we can often consume groundnut leaves to supplement the carotene.

And we are most familiar with the carrot contains carotene is 4010 micrograms per hundred grams, so that the real king of vegetables is broccoli, the World Health Organization identified broccoli as one of the top ten health food is this reason.

2, carotene nutritional value in where

We know that some kinds of carotene in the food, in the human body can be converted to vitamin A, this can be converted to vitamin A carotenoids, known as vitamin A original.

The more carotenoids we get in food, the more the body converts to vitamin A, which is physiologically important to us.

3. Physiological significance of vitamin A to the human body

Vitamin A, also known as retinol, is one of the most deficient vitamins.

The main physiological functions of vitamin A are:

1, cancer prevention and maintenance of the body's normal immune function

The human body's skin and mucous membrane tissues every day to carry out the normal differentiation, that is, the growth of newborn tissues, to replace the next senescent tissue cells, sometimes Will be affected by some external factors, the cells appear abnormal differentiation, such as cysts, polyps, benign tumors, malignant tumors of the cells and tissues will appear in the skin and mucous membrane tissue.

And the role of vitamin A is to promote the normal differentiation of epithelial cells, inhibit the abnormal differentiation of tissues and cells, prevent and inhibit the occurrence of tumors and cancers, especially cancers of the skin and mucous membrane tissues, which has prevented the formation of tumors in the activity of the anti-initiator genes, the clinic is often used as an adjuvant treatment of cancer.

Vitamin A also has an important role in the body's immune system, which can improve the body's 'cellular immunity and humoral immunity and anti-infective ability to disease.

2, to maintain normal vision

Vitamin A is mainly to maintain the human body's dark vision, that is, the human body in the dark environment vision strain, if the vitamin A serious deficiency, will cause night blindness.

3, to maintain normal growth and bone development

Vitamin A contributes to cell proliferation and growth, children can not lack of vitamin A, otherwise, it is not good for growth and development.

Vitamin A is a necessary nutrient for the normal growth and development of bones, especially adolescents can not lack of vitamin A.

Therefore, we should often consume carotenoid-rich foods in our daily diet, and through the above introduction we can alternate carotenoid-rich foods to get more vitamin A, to ensure that our health.

4, broccoli nature of the cold once not to eat

broccoli nature of the cold, once not to eat, also can not eat every day.

Speaking of the cold nature of vegetables, let me remember Sunday I said in the "green health" book sharing group, for everyone to explain how to distinguish between cold body and cold food, did not expect to cause a huge response, many listeners on-site questions and sent sent sentiments, their bodies have been uncomfortable, cold hands and feet, back hair plate, knee joints below the perennial cold, the evening hot foot does not work, often cold, pharyngitis, etc. It turned out to be eating a lot of cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold, cold. Pharyngitis, etc., it turned out to be caused by eating too many cold vegetables and cold fruits.

Here is a brief introduction to how to distinguish between a cold body and cold food.

The human body type is divided into hot and cold body, the Chinese medicine of the hot body is a Yin deficiency body, cold body is a Yang deficiency body, this human body and innate related to the birth of the body, a birth is decided to be which kind of body.

But some changes will occur later in life, for example, if the hot body often eat cold food, the body will gradually become cold, cold symptoms.

Cold physique can achieve a balance of heat and cold through conditioning, but if you don't understand the heat and cold properties of food, and then consume cold food, the body cold symptoms will be more serious.

Cold body will have the following symptoms:

Cold hands and feet, cold in winter, not dare to blow the air conditioning in the summer, the back of the hair plate, below the knee joints cold all year round, finger joints pain, the age of the finger bending pain and other symptoms.

Excessive coldness of the body will also bring the occurrence of some diseases, such as dermatitis, eczema, asthma, pharyngitis, rhinitis, etc., to the patient to bring a lot of pain.

The highest nutritional value of vegetables 2

1, eat raw more nutritious vegetables which

Cucumber

Cucumber contains vitamin C, B vitamins and a variety of trace elements, eaten raw taste cool crisp. There are many ways to eat cucumbers raw, both whole as a fruit to eat, but also can be sliced, shredded, block and a variety of ingredients such as vermicelli, shredded chicken, tofu skin, etc. with a variety of cold dishes.

From a nutritional point of view, the cucumber skin is rich in nutrients and should be kept raw. In order to prevent pesticide residues on the cucumber on the human body damage, in the raw cucumber before eating cucumbers, you should put the cucumber first soaked in water for about 20 minutes before eating. In addition, the cucumber as a cold dish, should be mixed immediately eaten, do not leave too long, otherwise it will promote the loss of vitamins.

Tomatoes

Tomatoes are rich in vitamin A, vision protection and skin protection is very good. Tomatoes have a sour and sweet taste, and when eaten raw with sugar, it will make the flavor more delicious.

Because of the protective effect of vitamins on the cardiovascular system, hypertension, heart disease patients and the elderly daily if you can eat two or three tomatoes, will be very beneficial to health. But you can't eat tomatoes that are not yet red through the green skin.

celery

celery is rich in crude fiber, vitamin PP, vitamin B: etc., with the protection of blood vessels and the role of blood pressure. Celery can be eaten raw or cold, and can be made into small dishes with carrots, cabbage, parsley, etc., very delicious.

Celery is suitable for eating in the summer, can help people laxative, regulate the balance of potassium and sodium; vitamin PP on the human skin, nervous system and appetite have a certain effect, vitamin B, the supplement can prevent fatigue and weakness and mouth ulcers.

Cabbage

Raw cabbage can be rich in vitamin C and vitamin A, is conducive to the prevention and treatment of peptic ulcers. Eat more fresh cabbage, eye protection and skin care favorable. There are many ways to eat raw cabbage, such as sweet and sour cabbage, shredded cabbage mixed with fans, and then tofu skin, cooked shredded meat, will make the dishes taste more delicious. However, cabbage storage time is too long, the loss of nutrients will also be a lot, it is not advisable to eat more.

Radish

Raw radish can not only get vitamin C, there is a greasy, digestive effect. There are many ways to eat raw radish, such as sugar mixed with shredded radish, fan shredded radish, etc., you can also peel the skin as a fruit to eat, sweet, crisp and delicious.

2, which vegetables are not suitable for raw food

First: cruciferous vegetables

Cruciferous vegetables such as broccoli, cauliflower, etc., these nutrient-rich vegetables blanched taste better, which is rich in fiber and easier to digest.

The second category: vegetables with more oxalic acid

Vegetables with more oxalic acid, such as spinach, bamboo shoots, wild rice, etc., oxalic acid in the intestinal tract will be combined with calcium into a difficult to absorb calcium oxalate, interfering with the human body's absorption of calcium. Therefore, it is important to blanch them in boiling water before mixing them, to remove most of the oxalic acid.

The third category: mustard vegetables

Mustard vegetables such as daikon, they contain a substance called thioglucoside, after hydrolysis can produce volatile mustard oil, with the role of promoting digestion and absorption.

Category 4: Amaranth and other wild vegetables

Amaranth and other wild vegetables, you need to blanch to thoroughly remove dust and small insects to prevent allergies.

In addition, lettuce, water chestnuts, etc. before eating raw, it is also best to peel, wash, blanch with boiling water and then eat, this is more hygienic, and will not affect the taste and nutritional content.

3, do salad to eat vegetables to wash

a, cleaning choose to cut

For a variety of lettuce, vegetables and fruits and melons, etc. can be rinsed in cold water. Easy to clean (such as tomatoes, colored peppers, etc.) can be rinsed under running water. Vegetables that tend to hide dirt (such as carrots, etc.) need to be repeatedly brushed or peeled and washed, etc.

And leafy vegetables, lettuce, etc. is the need to wash thoroughly, so you need to separate the leaves, such as lettuce root down, hard to the cutting board knock, you can easily remove the head of the lettuce, the root of the stem, the separation of the leaves will be much easier. Of course, it is also possible to remove them directly with a knife.

The next step is to soak the leaves in cold water for a few moments (sediment, add some salt or vinegar, which can play a certain role in sterilization), and then gently rinse with running water, paying attention to not damaging the texture of the leaves. After cleaning, you can continue to soak in cold water (ice water) (to maintain the light crisp taste of salad greens).

Warm tips: For raw salad greens must pay attention to maintain a good sanitation environment, the operator's hands, related utensils, knives, wipers, etc. should be cleaned. Don't just focus on removing the bacterial contamination in the salad greens and ignore the environmental factors.

① For many salad greens, can be torn by hand or broken, try not to cut with a knife, which will make the vegetables in the vitamin oxidation (blackening), loss of nutrients.

② Available acid to slow down the oxidation of vitamins in green leafy vegetables, such as vinegar, lemon juice.

③ high starch content of the vegetable, cut to soak in water to avoid oxidation and blackening.

④ Vegetables blackening is not only the cause of the knife, its own iron ions, tannins, exposure to the air may also occur oxidation reaction.

Second, draining dehydration

A variety of clean raw materials need to remove as much surface water as possible. Some fruits and vegetables can be dried directly with kitchen paper towels or dried directly. But the surface water of leafy vegetables can not be drained, you need to put it into the vegetable dehydrator/dryer, turn the handle, use the centrifugal effect to remove all the water, the drier the better.

Warm tips: buy back after cleaning the salad greens whether it is not immediately eaten, you need to drain the water before preservation, do not mind the trouble, otherwise bacteria, air, moisture, etc. will make the leaves quickly water, corruption.

① buy back a variety of fresh salad greens is best not directly thrown into the freezer refrigerator, you can use the old newspaper or kitchen towel wrapped, which can help preserve the freshness.

② If you are worried about the newspaper ink pollution, heavy metal pollution (containing lead, etc.), bad health, you can try to choose the kitchen towel.

③ In the absence of a vegetable dehydrator, cleaned salad greens can also be dried on the surface with kitchen paper towels.

Third, sealed containers

Storage of salad greens it is best to choose containers with lids, to stop the air from entering (to avoid salad greens quickly wilted, not fresh, deterioration and bad), if there is no lid, but also to cover with plastic wrap. Of course, you can also do both (cover with a lid and then wrap tightly with plastic wrap).

Note that the paper towels are a very critical factor. The storage container should be dry, but also place paper towels at the bottom of the container before putting in the salad greens, and cover the top with a layer of paper towels, or multiple layers of paper towels if the salad greens are large, to avoid the salad greens from getting soggy (and to allow the paper towels to absorb the water vapor).

① The paper towels used here should be of good quality, double-layered paper towels, or kitchen paper towels.

② A matching lid will be better for the freshness of the box, generally made of plastic, easy to pick up with one hand (not heavy), but also not easy to break.

Fourth, separate storage

Different salad vegetables can be stored separately, if the mixed lettuce can be placed directly in a sealed container. The dressing needed to make the salad should be stored separately.

Don't pre-dress salads, as this can make them soggy and difficult to store, and they may wilt and turn black over time.

Fifth, refrigerated preservation

Refrigerated preservation of salad greens, you can wait until you want to eat and then take out. Check each time you open it, replace the paper towel with a new one if it's wet, and discard any rotting leaves in a timely manner. Stored this way, salad greens can be kept for at least 3-5 days, with good freshness and crunch.

Special Note: Leafy greens are usually not long-lasting, and if they are put directly into the refrigerator, they will soon become yellow, moist, and rot. So they must be treated accordingly (removing surface debris, rotten leaves, etc.) and then covered with a paper towel wrap to retain as much freshness as possible.

① Stored salad greens that have lost moisture and wilted, it is best to soak them again in lightly salted water for proper repair.

② After the vegetables dehydrator to shake off the water, it is important to call in time, choose to acquire or homemade salad dressing dressing to mix and eat.

In fact, salad greens can not always stay fresh, by reducing the water in the salad greens and the contact area with the air, can only extend a certain storage time. In the hot summer want to taste a healthy refreshing delicious salad, in fact, not so much trouble, and all kinds of salad vegetables bought and stored in a long time, the appearance of taste is not good, the nutrition will also gradually loss (vitamin loss serious).

4, which vegetables are suitable for juice drink

1, cabbage

cabbage for the promotion of hematopoietic recovery, anti-vascular sclerosis and prevent the transformation of sugar into fat to prevent the deposition of serum cholesterol, has a good effect. In addition, it also helps to enhance the bactericidal power of white blood cells in the body and resist the toxicity of heavy metals on the body.

2, carrots

Drinking a certain amount of fresh carrot juice every day can improve the condition of the whole organism. Carrot juice improves one's appetite and resistance to infections. Nursing mothers who drink a lot of carrot juice every day produce milk of much higher quality than those who don't; people suffering from ulcers can significantly reduce their symptoms by drinking carrot juice regularly.

3, cucumber

In the medical practitioners arranged cucumber juice on the table of medical value, its diuretic effect ranked first. Cucumber juice also has an important role in strengthening the heart and blood vessels, cucumber juice can also make the nervous system sedation, and can enhance memory. In addition, cucumber juice on gum damage and the prevention and treatment of periodontal disease also has a certain effect.

4, tomato

Medical experts believe that each person to eat 2 tomatoes a day, you can meet the body of vitamin C needs for a day. Tomatoes contain a lot of citric acid and malic acid, the whole body of the metabolic process is very beneficial, can promote the generation of gastric juice, strengthen the digestion of greasy food.