What are the benefits of eating green leafy vegetables?
Adequate supply of potassium and magnesium in green leafy vegetables to prevent osteoporosis can reduce the loss of calcium, and vitamin K is necessary for calcium deposition on collagen.
Delay aging? -Carotene can eliminate free radicals, delay aging and prevent chronic diseases. It can also be converted into vitamin A, which plays an important role in vision, mucosa, growth and development, and immunity.
Green leafy vegetables can provide a lot of carotene and lutein, both of which are beneficial to eye health and protect vision.
Green leafy vegetables to prevent birth defects are the most important source of folic acid in the diet. Lack of folic acid can lead to an increased risk of birth defects.
Green leafy vegetables, which are beneficial to weight control, have high dietary fiber content. Eating half a catty of green leafy vegetables cooked with little oil in one meal can effectively increase satiety, delay the emptying speed of food in the stomach and help control food intake.
Studies on the prevention of diabetes have proved that increasing the intake of green leafy vegetables can delay the rise of postprandial blood sugar while eating the same amount of staple food.
Prevention and treatment of hypertension Green leafy vegetables are an important source of dietary potassium. Potassium can resist the hypotensive effect of sodium (salt) and is beneficial to the prevention and treatment of hypertension.
Proper intake of magnesium to prevent cardiovascular diseases is very important for promoting bone health, preventing cardiovascular diseases and preventing kidney calculi.
Preventing Cognitive Degeneration Among fruits and vegetables, dark green leafy vegetables are the most beneficial foods to prevent cognitive degeneration.
How to eat green leafy vegetables
Cooking does not need to add additional ingredients, which can best retain the taste of green leafy vegetables.
Applicable dishes: rape, Chinese cabbage, Chinese cabbage, oily wheat, spinach, lettuce leaves, etc.
Practice: first wash the green leafy vegetables and cut them into sections (the longer the better), and then add oil to the hot pot. When the oil is hot, add the green leafy vegetables and stir-fry to taste.
When frying garlic, first fry the pot with garlic and eat the mixed taste of garlic and green leafy vegetables.
Applicable dishes: Artemisia selengensis, Chinese kale, mustard, black fungus, purple cabbage moss, pea seedlings and other green leafy vegetables with special smells.
Practice: put oil in the hot pot. When the oil is hot, add garlic (sliced or minced) and stir-fry until fragrant, then add green leafy vegetables and stir-fry to taste.
The soup contains the nutrition of green leafy vegetables, which makes it more convenient to eat.
Applicable dishes: Chinese cabbage, agarwood, Chinese cabbage, lettuce, oily wheat, watercress, lettuce leaves, water spinach, etc.
Practice: Boil water, add seasoning such as oil and salt, ginger, onion, chicken essence, soy sauce and vinegar, and add green leafy vegetables (spinach, amaranth, water spinach, etc.). ), and it cooks quickly.
Blanching before mixing is similar to making salad, and blanching after cooking vegetables is more hygienic.
Applicable dishes: lettuce, cabbage, broccoli, etc.
Practice: Boil the water, add the green leafy vegetables, cook and remove them, and drain the water. Then according to their own preferences, with oil consumption, soy sauce, sesame sauce, peanut butter, Chili sauce, soy sauce, sweet noodle sauce, beef sauce, mushroom sauce, sand tea sauce, seafood sauce, cooking oil and other sauces.
Steamed vegetables can reduce the loss of nutrients and try to retain the nutrients of vegetables.
Applicable dishes: rape, chrysanthemum, etc.
Practice: Wash the green leafy vegetables, put them in a boiling steamer, take them out after steaming, drain the water, and mix with all kinds of sauces you like. In order to further reduce nutrient loss, corn flour and oat flour can be added during steaming.
Salad mixed with salad has a strong flavor and is suitable for green leafy vegetables with light taste.
Applicable dishes: lettuce, oily wheat, lettuce leaves, bitter chrysanthemum, etc.
Practice: Wash vegetables and mix well with a little salad dressing or thousand island dressing. China people eat vegetable salad by mixing raw vegetables, but it should be noted that there is much less oil and salt.