How to eat vegetables is healthy? In daily life, vegetables are very common green plants, among which vegetables are essential for people to cook because they contain some trace elements. Let's share how to eat vegetables to be healthy. Let's have a look.
How to eat vegetables to be healthy 1 To eat vegetables healthily, you should wash them before cutting them.
Many people are used to removing useless branches and leaves from vegetables, cutting them into edible lengths, and then soaking them in water to remove pesticides. In fact, cutting vegetables first will increase the contact area between vegetable cells and water, resulting in the loss of a large number of nutrients during soaking. If you want to absorb the nutrients in vegetables more comprehensively, you should quit this small habit of choosing vegetables first, cutting vegetables and pickles.
Eat vegetables healthily and cook healthily.
Many nutrients in vegetables are "afraid of heat". Frying in high temperature and fire is easy to lose most nutrients in vegetables. The most scientific cooking method of vegetables is cooking vegetables. Boil the water, add the vegetables, and when the vegetables are cooked, add the seasoning immediately and turn off the heat. Boiling vegetables is more conducive to preserving the nutrients in vegetables.
Eating vegetables healthily requires drinking vegetable soup.
The most nutritious vegetable cooking method is cooking vegetables. However, in the process of boiling water, a large number of nutrients in vegetables are inevitably lost in the soup. Eating vegetables without drinking vegetable soup is equivalent to halving the nutritional value of vegetables. Therefore, the healthy way to eat vegetables is to drink more vegetable soup.
Eating vegetables healthily needs some flavor.
When cooking vegetables, seasonings such as chives, garlic and shredded ginger can be properly added, which is more nutritious and has a more comprehensive health care function.
Eat vegetables healthily, right away.
Many people cook well, but they put vegetables in the refrigerator because their families haven't arrived yet. Eat vegetables scientifically and try to cook and eat them now. Otherwise, the longer the cooking is exposed to the air, the more nutrients will be lost. When cooking, vegetables should be put in the last process. When your family is around, you can cook and eat now.
Don't eat vegetables overnight
In life, some thrifty housewives like to cook delicious fried rice with leftover vegetables. I don't know that in this frugality, I have laid a hidden danger for the health of my family. From the nutritional point of view, the nutritional value of vegetables separated from meals and overnight is almost zero. When fried vegetables are stored for 15 minutes, vitamin C will be reduced by 20%, 30% after 30 minutes and 50% after 1 hour. Vegetables on the next day and the next day are easily oxidized by the air, producing toxic substances, and long-term intake by the human body will induce a variety of intestinal cancers. Therefore, the standard of thrift is a healthy body, and it is determined not to eat every meal or stay overnight.
Vegetable stuffing with oil is more nutritious.
When cabbage is wrapped in jiaozi, a large amount of vegetable juice often remains in the pot filled with vegetable stuffing, which contains nutrients, so it is very wasteful to throw it away. The most scientific method is to add a small amount of oil when cutting vegetable stuffing and stir it gently, which can effectively lock the nutrients in vegetables from losing.
Choose varieties to eat raw vegetables healthily.
Nowadays, many people like to eat vegetable salad and raw vegetables, thinking it is healthier and more nutritious. In fact, eating raw vegetables is indeed more nutritious, but we should also pay attention to choosing varieties suitable for eating raw vegetables, such as tomatoes and lettuce. Try to soak raw vegetables in water for a long time before eating them. In order to avoid pesticide residues, it is best to heat vegetables once or peel them for healthier consumption.
Eating vegetables healthily requires "whole food"
Besides the roots of vegetables, other parts of vegetables should also be eaten more. Some people pay more attention to the taste of vegetables. Dried branches and stems are carefully selected, but they don't know that the rougher the stems and branches, the higher the nutritional value.
Eating vegetables healthily should be stored scientifically.
From a nutritional point of view, I don't approve of hoarding vegetables in large quantities. Although it is convenient and easy to store a lot of vegetables in the refrigerator, vegetables lose a lot of nutrients every day. The spinach we eat every day, after being left for one day, has a nutritional loss as high as 90%, and its nutritional value is almost zero when cooked at high temperature. Buying and eating now is the healthiest way to eat vegetables. If you really need to store vegetables, you should also choose a dry, ventilated and dark place.
How to eat vegetables is healthy 2 1. How to eat vegetables
(1) fried
Hot oil, wok, add vegetables and stir fry, and serve when cooked. The advantage is that all kinds of vegetables can be used, the volume of cooking is greatly reduced, which can help you eat one catty of vegetables a day, and the nutrient loss rate is relatively low. The disadvantage is that more oil is needed to achieve a better taste, which is not conducive to health. If the oil temperature is not well controlled during cooking, overheating of the oil will produce carcinogens.
(2) Stewed meat
Hot oil, wok, add vegetables, stir fry, add a little water, cover the pot, and stew the vegetables until cooked. The advantages are delicious vegetables, soft texture and small size, which are suitable for eating many vegetables. The disadvantage is that it can only be used for cooking-resistant potatoes, carrots, radishes, beans, wax gourd and so on. High nutrient loss rate, oil fume pollution and high oil consumption.
(3) steaming
Vegetables are steamed directly in the pot, or mixed with rice flour, corn flour, wheat flour and soybean flour before steaming. Depending on the texture of different vegetables, the steaming time ranges from 3 minutes to 30 minutes. The advantages are no oil smoke, minimal loss of nutrients, and reduced volume after cooking, which is suitable for eating many dishes and little oil. Just add a little sesame oil or sesame sauce to the sauce. The only trouble is that you need to be familiar with the best time to steam all kinds of vegetables, such as green leafy vegetables. You should take them out within three to five minutes, and never steam them for a long time, otherwise they will taste bad.
(4) boiling
Vegetables are put directly into boiling water. According to the texture, quantity and firepower of vegetables, take them out after half a minute to two or three minutes, spread them on a plate to cool, and then mix them with your favorite sauce. Whether it is garlic sesame oil, sesame sauce, fermented milk or Chili sauce, it is ok. Its advantages are no oil fume, small size of vegetables and less oil, and more than half of organophosphorus pesticides and oxalic acid are removed. The disadvantage is that more than half of soluble nutrients are soluble in water, including vitamin C, folic acid, vitamin B2, flavonoids, glucosinolates and other anticancer substances. In addition, the color of vegetables is dark after cooking. If the leaves are older, they will be fuller after blanching.
(5) blanching
Cooking is similar to boiling, but the restaurant's practice is to add a small amount of oil and salt to the water first to keep the color of the dishes shiny. The difference between it and blanching is that you have to take oil pan, hot oil, soy sauce, soy sauce and so on. And then pour it on blanched vegetables, such as boiled kale and boiled cabbage. The nutrient loss rate of water boiling method is the same as that of water boiling method, with large loss of soluble nutrients and high retention rate of insoluble nutrients. As for how much oil you eat, it depends on how much oil you put in the sauce at the end.
(6) oil boiling
(including chicken soup with all kinds of stock): first put a small bowl of water (200 ~ 250g) to boil, add a spoonful of sesame oil (8g), and then add green leafy vegetables (300g) to cook for two or three minutes. There is not much water, and the vegetables can't be flooded, but the vegetables can be heated and can come out without much water as long as they are turned twice. After cooking, just add some seasoning according to your own preferences. The advantage is that putting salt after cooking can reduce nutrient loss; Drink all the soup, so that the nutrients dissolved in the soup will not be wasted, only a small amount of heating loss. As long as the cooking time is not too long, the nutrient loss rate is lower than that of the cooking method. Compared with the oil-free cooking method, frying with a small amount of oil or broth and chicken soup makes vegetables moist in taste and bright in color, which is easy to be accepted by the elderly and children with bad teeth. Compared with frying, this method does not produce carcinogens at all, and it also saves fuel. Because you can fry a big pot of vegetables with only one spoonful of oil, but a spoonful of oil can't fry a good dish. So this method is worth recommending.
(7) Eat raw
Wash the vegetables and mix them directly with your own seasoning or salad dressing. Its advantages are simple operation and no loss of nutrients and health-care components. The disadvantage is that the amount of vegetables can't be reduced, and it is difficult to achieve the goal of eating a catty of vegetables a day. In terms of oil, a small amount of vegetables should be matched with a large amount of salad dressing (fat content is between 40% and 80%) or sesame oil, pepper oil and Chili oil. It should be reminded that compared with the above cooking methods, raw cooking methods are the most unsafe and the risk of bacterial food poisoning is greater. Some sensitive people may feel gastrointestinal discomfort.
Taboos for eating vegetables
1, long-acting vegetables
Office workers usually like to shop once a week and store the vegetables at home and eat them slowly. Although this is time-saving and convenient, you should know that vegetables lose a lot of nutrients every 1 day, such as spinach. Under normal circumstances (20 degrees), the loss of vitamin C is as high as 84% per day. Therefore, the storage time of vegetables should be minimized. If you store it, you should also choose a dry, ventilated and dark place.
2, small fire cooking
Vitamin c and B 1 are both afraid of heat. Therefore, cooking should avoid a small fire and be fried in a big fire. And adding a little vinegar is also beneficial to the preservation of vitamins. Some vegetables are more suitable for cold dishes, such as cucumbers and tomatoes.
Step 3 eat vegetables instead of soup
When cooking, many nutrients in vegetables are dissolved in soup. It's a pity not to drink.
4. Cut vegetables first, then wash them.
Chefs in the canteen often cut vegetables first and then rinse them together, which saves trouble. Many people don't think so, in fact, doing so will also cause a lot of vitamins to flow into the water in vain.
5. I prefer to eat stir-fried dishes
Many dieters believe that frying meat and vegetables together can reduce fat intake. In fact, vegetables absorb oil more easily.
6. Be a vegetarian and don't eat meat
Nowadays, there are more and more vegetarians. Although it is beneficial to prevent arteriosclerosis, vegetarianism is wrong: first of all, people must take a certain amount of cholesterol from meat every day, and a proper amount of cholesterol is also beneficial to cancer prevention. Second, a simple vegetarian diet will lead to insufficient intake of protein, which will easily lead to the risk of recurrence of digestive tract tumors. Third, vitamin B2 intake is insufficient. Fourth, because of the widespread zinc deficiency in vegetables, vegetarians are also prone to serious zinc deficiency. A better way is to eat according to your physical characteristics. It can not only achieve the effect of vegetarian diet, but also avoid the harm of vegetarian diet to the body.