Nutritional value of green vegetables
Green vegetables, that is, green leafy vegetables, are generally more nutritious than melons. It is mainly rich in water and dietary fiber, with relatively low energy and high contents of vitamin A, carotene, vitamin C, vitamin B, vitamin E, calcium, phosphorus and potassium. In addition, it also contains phytochemicals such as chlorophyll, flavonoids and terpenoids.
The edible value of green vegetables lies in preventing various chronic diseases, such as constipation, obesity, type 2 diabetes, cancer, cardiovascular and cerebrovascular diseases.
There are many kinds and varieties of vegetables, and the nutritional value of different vegetables is also very different, so it is beneficial to health to choose a reasonable combination of different varieties of vegetables in the diet. It is suggested that the daily intake of vegetables should be 300-500g. First of all, we should choose fresh seasonal vegetables, especially green vegetables, so as to avoid the loss of some nutrients caused by long storage time.
How to cook green vegetables is more delicious?
The general practice of green vegetables, whether nutrition or color and taste, is to push cold dishes, stir-fry or make soup first. The advantages of this cooking are:
1, some oxalic acid can be removed by blanching with hot water, and some vegetables have high oxalic acid content. If you blanch before cold salad, you can reduce some oxalic acid, which is beneficial to the absorption of calcium.
2. Cold salad and stir-fry (quick fire and quick stir-fry) are heated quickly, which can reduce the loss of vitamins, such as vitamin C, and also promote the absorption of carotene.
3, cold and stir-fried will taste more delicious, without losing the taste of this dish, and the color is good.
Green vegetables must pay attention to the following points in the process of cooking and eating:
1, cut it first and rinse it under tap water to prevent pesticide residues. Don't soak in water for too long, or you will lose too many water-soluble vitamins and inorganic salts in vegetables.
2, stir fry quickly, open soup and vegetables to reduce vitamin loss. Don't cook in the pot for too long.
3. Ready-to-eat, cooked and prepared vegetables should be eaten as soon as possible to avoid repeated heating. Repeated heating of vegetables will increase the nitrite content more than other vegetables.
Of course, there are also many places that call some specific vegetables green vegetables, such as Chinese cabbage, Chinese kale, rape and so on. But no matter what kind of vegetables, they are all green leafy vegetables in the final analysis. So I won't answer them all here.