Chinese cabbage has the reputation of "the king of vegetables". In winter in northern China, Chinese cabbage is even more essential on the dining table, so there is a saying that "Chinese cabbage is as beautiful as winter bamboo shoots". Chinese cabbage has high nutritional value, and there is a saying that "a hundred dishes are not as good as one cabbage". It is rich in nutrition. According to the determination, every100g of Chinese cabbage contains 0.2g of fat, protein 1. 1 g, carbohydrate 2. 1 g, calcium120mg, phosphorus 37mg and iron 0.5mg.. It is also rich in vitamin A, vitamin B 1, B2 and vitamin C, etc. It contains more calcium and vitamin C than apples and pears, and a lot of crude fiber is incomparable to many vegetables.
Efficacy: Scientists from new york Hormone Research Institute found that the incidence of breast cancer among women in China and Japan is much lower than that of western women, because they often eat cabbage. There is a compound in Chinese cabbage that can help decompose estrogen related to breast cancer, and its content accounts for about 1% of the weight of Chinese cabbage. The air is particularly dry in autumn and winter, and the cold wind does great harm to people's skin. Chinese cabbage is rich in vitamins, and eating more Chinese cabbage can have a good skin care and beauty effect. The cellulose in Chinese cabbage can not only moisten intestines and detoxify, but also promote the absorption of animal protein by human body. Chinese medicine believes that Chinese cabbage is slightly cold and sweet, and it has the functions of nourishing the stomach, promoting fluid production, quenching thirst, promoting diuresis and relaxing bowels, and clearing away heat and toxic materials. Folk also often say: fish makes a fire, meat produces phlegm, and cabbage tofu keeps peace.
Suitable for the crowd: everyone can eat together.
Usage: each time 100g.
Tip: when cutting cabbage, it is advisable to cut it along the silk, so that the cabbage is easy to cook. Cooking can't be done by boiling, scalding or squeezing juice, so as not to lose a lot of nutrients. Chinese cabbage will produce toxins in the process of decay, and the nitrite produced can make hemoglobin in the blood lose its oxygen-carrying ability, resulting in severe hypoxia and even life-threatening.
Spinach not only contains a lot of beta carotene and iron, but also is an excellent source of vitamin B6, folic acid, iron and potassium.
efficacy
If you look pale, please eat spinach often. It can improve iron deficiency anemia and make people look rosy and radiant, so it is known as a beauty product.
Spinach leaves contain chromium and an insulin-like substance, which is very similar to insulin and can keep blood sugar stable.
Rich B vitamins can prevent the occurrence of vitamin deficiency such as angular stomatitis and night blindness.
Spinach contains a lot of antioxidants, such as vitamin E and selenium, which have anti-aging and cell proliferation effects. It can not only activate brain function, but also enhance youthful vitality, which helps to prevent brain aging and Alzheimer's disease.
A study by Harvard University also found that middle-aged and elderly people who eat spinach 2-4 times a week can reduce the risk of retinal degeneration by taking vitamin A and carotene, thus protecting their eyesight.
Applicable people
Spinach is soft, smooth and easy to digest when cooked, especially suitable for the old, the young and the sick.
Computer workers and beauty lovers should often eat spinach.
Diabetic patients (especially type II diabetic patients) often eat spinach, which is beneficial to keep blood sugar stable.
Applicable amount
80 ~ 100g per meal.
≮ Special tips ≯
Many people like to eat spinach, but it must be noted that spinach can't be cooked directly because it contains more oxalic acid, which hinders the absorption of calcium by the human body. So when you eat spinach, you should first blanch it with boiling water, take it out and fry it.
We should eat as much alkaline food as possible, such as kelp, spinach, fruit and so on. To promote the dissolution and discharge of calcium oxalate and prevent stones.
≮ Health traffic lights ≯
Infants and children and people with calcium deficiency, rickets, tuberculosis, kidney calculi's disease and diarrhea should not eat raw spinach.
Although spinach has high iron content, it can not absorb much iron, and it will interfere with the absorption of zinc and calcium, so it is not suitable for supplementing iron and enriching blood, especially for children.