Our diet can not be separated from vegetables, then vegetables should be eaten how to eat nutritious, here I introduce you to the nutritional eating method about vegetables, welcome to read.

Meat and vegetables with nutritional complementary

Vegetables are diverse, can be divided into leafy vegetables, roots and stems, cauliflower, melons and tomatoes, etc., in addition to 70% -90% of the water and a small amount of protein, fat, mainly containing a certain amount of sugar and a wealth of vitamins and inorganic salts, one of the main indispensable elements to maintain life. Vegetables if with animal food side dishes, nutrition will be more comprehensive. Such as meat braised broccoli, cauliflower, carrot slices, etc., the nutritional mix is very reasonable. Pork is rich in protein, fat-soluble vitamin A and other nutrients, these nutrients and vegetables in the carotene, vitamin C and other water-soluble vitamins with both nutritional complement, but also a unique flavor, colorful.

Vegetables and beans cooking nutritional enhancement

Vegetables and fresh beans or soy products cooking, taste delicious, beautiful color, nutritional value will be improved. Such as fried beans add green onions, because the green onions contain allicin, can make the beans in the vitamin B1 efficacy increased by more than 10 times.

Multiple combinations of nutrients

Vegetables and meat combinations, combinations between dark and light-colored vegetables, combinations of vegetables and mushrooms, nutrients are very rich, such as braised vegetables in the five shredded mung bean sprouts, shredded peppers, shredded carrots, shredded black fungus, shredded enoki mushrooms grouped together, bright colors, fresh taste.

忌宜调配营养合理

A lot of green vegetables, such as water chestnut, spinach, marjoram, celery contains oxalic acid, which affects the absorption of minerals and reduces the food value. Therefore, to understand the various vegetables of the contraindication, advisable characteristics, reasonable with the dishes, you can improve the rate of nutrient absorption. Such as spinach with minced pork and tofu soup or caper shredded pork and tofu soup, although the taste is delicious, but its nutrition is very unreasonable. Spinach and caper in the oxalic acid, and tofu in the iron, calcium formation of precipitates, is not conducive to human absorption. Such as soybean products and root food with nutritional complementary role, such as braised four color pigment piece of water chestnut piece, hundred leaves piece, carrot piece, Dutch bean piece, color, flavor and shape complete, nutrients are also rich.

Odorless vegetables gradual increment

Some people on the Chrysanthemum coronarium, carrots, leek buds, leeks and other vegetables. Special flavor is difficult to accept. Therefore, in the daily arrangement of meals, should pay attention to a small amount to try this type of vegetables.

Reasonable cut

Vegetable cut should be in line with ? A pick, two wash, three dip, four cut? This is a way to retain more nutrients in the vegetables.

First sorting: pick out the yellow, dead and rotten leaves from the vegetables and keep the best part.

Second washing: Wash the sludge from the vegetables, remove the insects and ensure that the vegetables are hygienic.

Third dip: soak for half an hour to remove residual pesticides.

Four cut: according to the requirements of the dish, silk with silk, ding with ding, slice with slice.

Cooking tips

There are many ways to cook vegetables, such as frying, stir-frying, hot braising, braising, boiling and so on.

? Rapid frying is the cooking method that retains the most nutrients in vegetables, and the flavor of the dish is better preserved by eating it now.

? Stir fry vegetables with as little water as possible, so that the vegetable juice is appropriate. You can also add salt later.

? Boil green leafy vegetable soup, should wait for the water to boil after adding vegetables, shorten the heating time, retain more vitamin C.

? Stir-fried vegetables (except leafy greens) with a little vinegar, can prevent the oxidation of vitamin C, B1, B2, and promote the dissolution of calcium, phosphorus and iron components.