Green leafy vegetables are rich in nutrients
Green leafy vegetables are rich in nutrients, the nutritional value of vegetables is very high, and there are many types of leafy vegetables, and leafy vegetables are rich in nutrients, it is one of the food we can not be missing on our daily table. Here is a look at the nutrients and information about green leafy vegetables.
The green leafy vegetables are rich in nutrients1
1, rich in vitamin C. Usually people think that the fruit in the high vitamin C, in fact, the green leafy vegetables in the content of vitamin C is higher than ordinary fruit.
2, rich in β-carotene. β-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, mucous membranes, growth and development, and immunity.
3, rich in folic acid. Folic acid is not only important for fetal neurological development and hematopoietic system, but also for the prevention and treatment of "hyperhomocysteinemia" play an important role in preventing atherosclerosis.
4, rich in vitamin B2, vitamin B2 is one of the most vulnerable Chinese people lack of vitamins, it is important for the skin, mucous membranes and eye health.
5, contains more vitamin E. Although in terms of relative content, leafy greens do not contain as much vitamin E as foods such as fats, nuts, etc., but leafy greens are suitable for large quantities of food, you can still get more vitamin E.
6, rich in vitamin K. Vitamin K is not only related to the function of coagulation, but also very important for bone health.
7, rich in potassium. Leafy greens are an important source of dietary potassium. Potassium can counteract the blood pressure-raising effect of sodium (salt), which is beneficial in the prevention and treatment of hypertension.
8, contains more calcium. Although the relative content, leafy greens contain less calcium than dairy and soy products, but it is still an important source of calcium.
9, rich in magnesium. The chlorophyll of leafy greens is rich in magnesium. Adequate intake of magnesium is very important for promoting bone health, preventing cardiovascular disease, and preventing kidney stones.
10, rich in dietary fiber. Dietary fiber can maintain intestinal health, laxative detoxification; prevention of obesity, high blood cholesterol and diabetes; maintain the health of intestinal flora.
11, anti-cancer and disease prevention. In addition to the above nutrients, leafy greens are also rich in chlorophyll, carotenoids, polyphenols and other antioxidant substances. The combination of these beneficial components constitutes the theoretical basis for the anti-cancer and disease prevention of leafy greens. Existing research shows that green leafy vegetables can prevent cancer; prevent cardiovascular and cerebrovascular diseases (such as hypertension, coronary heart disease, stroke, etc.); prevent osteoporosis; prevent retinal degeneration and cataracts; slow down the aging process; promote intestinal health; promote skin health and so on.
The green leafy vegetables are rich in nutrients2
Rich in vitamin C. People tend to think that fruits contain vitamin C is very good, in fact, the content of vitamin C in green leafy vegetables is also very high.
Rich in carotene. Carotenoids can help eliminate free radicals, preventing chronic diseases and slowing down the aging process.
Rich in folic acid. Folic acid is important for the development of the fetal nervous system, as well as the prevention of atherosclerosis.
Enriched with vitamin B2, most people are deficient in vitamin B2, which is important for the health of the eyes, skin and mucous membranes.
Rich in potassium. Leafy greens are one of the most important sources of dietary potassium. It helps prevent high blood pressure.
So how do you wash and cook leafy greens?
Cleaning tips for leafy greens
Soaking in light salt water: general vegetables are first rinsed with water at least 3 to 6 times, then soaked in light salt water, and then rinsed with water 1 time. For cabbage vegetables, can be cut first, put into the water soak 1 to 2 hours, and then rinse with water to remove residual pesticides.
Alkaline washing: alkaline washing of vegetables to first put a handful of alkali powder in the water, anhydrous calcium carbonate or ice alkali, crystalline sodium carbonate, stirred and then put into the vegetables, soak for 5 to 6 minutes, pour out the alkaline water, and then rinsed with clean water. You can also use baking soda instead, but the appropriate extension of the soaking time, generally need about 15 minutes.
Wash with detergent: Dilute the detergent to 300 times to wash 1 time, and then rinse with water 1 to 2 times, so that you can remove the germs, insect eggs and pesticide residues on the vegetables.
Scald with boiling water: The best way to remove some residual pesticides is to scald, such as peppers, cauliflower, beans, celery, etc., in the pot before it is best to scald with boiling water. According to tests, this method can remove 90% of the residual pesticides.
Disinfection with sunlight: the use of sunlight in the multi-spectral effect of irradiation of vegetables will make part of the residual pesticides in the vegetables are decomposed, destroyed. It has been determined that vegetables and fruits irradiated in the sun for 5 minutes, the loss of organochlorine and organomercury pesticide residues up to 60%.
For convenient storage of vegetables, it is best to place a period of time, the oxygen in the air and vegetables in the color enzyme on the residual pesticides have a certain decomposition effect. So after buying vegetables, should be placed at room temperature for about 24 hours, so that the average disappearance rate of residual chemical pesticides is 5%.
Washing with rice water: washing with rice water can remove some of the pesticide residues in the vegetables. Because most of China's current use of methamidophos, phoxim, dichlorvos, lecithin and other organophosphorus pesticides to kill insects, these pesticides will lose their toxicity in the presence of acidic substances. Soak in rice water for about 10 minutes, wash with water, you can make vegetables residual pesticide components to reduce.
Cooking rules for leafy greens
The correct way to eat leafy greens should be to wash them first and then cut them, if you cut them first and then wash them, the vitamin C that overflows from the cut surface of the vegetables will dissolve in the water and be lost. Cutting the vegetables should also be quickly cooked, placed a little longer is also easy to lead to vitamin C oxidation.
Secondly, the rapid fire frying, otherwise the vitamin C will be too long due to heating and serious damage. Rapid fire even if the temperature is high, but the time is short, can make the vegetables in the ` oxidase quickly inactivated, so that the loss of vitamins is relatively small.
And then thickening with starch, cooking with a small amount of starch, can increase the freshness and tenderness, and starch also protects the role of vitamin C.
Finally, remember not to add vinegar, on green vegetables, can add a small amount of sugar, have to maintain the relative stability of vitamin C role. But for green leafy vegetables, the acidic environment will destroy chlorophyll, make the leaves yellow or brown, and reduce the food value.
The nutritional value of green leafy vegetables is very high, to eat more oh.
Green leafy vegetables are rich in nutrients310 Misconceptions about Eating Vegetables
Misconceptions 1: Cutting first and washing later
Nowadays, most people choose to eat vegetables by cutting them first and washing them later, and they think that washing them first may not wash them cleanly. However, you know what? Vegetables in many nutrients and beneficial substances are water-soluble, cut fine cut small vegetables in the washing process will make a lot of nutrients lost in the water. This way we eat vegetables can not achieve the desired purpose of supplementing the body's nutrients, the correct method is to wash the first cut and then boil, so that the nutrients are not easy to lose.
Misunderstanding 2: Squeeze out the juice
Some vegetables in the dish wontons, buns filling, need to chop the vegetables fine, then there will be a lot of juice out. Some people in order to mold or pack the filling of the convenience of the vegetable juice squeeze, in fact, this practice is not scientific. In this way, 70% of the vitamins and minerals in the vegetables are discarded. The correct way is to chop and stir the vegetables with the dried mushrooms, mushrooms, meat, etc., so that the juice of the vegetables seeped into the other fillings, which can also make the buns more delicious, but also the nutrition is also fully retained in the buns, absorbed by the human body.
Myth 3: Vegetables hide for a long time
Vegetables hide for a long time will make the fresh vegetables wilted, and wilted vegetables are not only bad for the mouth, most of the vitamin C is destroyed. Vegetables in the non-toxic nitrates will be reduced to nitrites, nitrites can make the normal hemoglobin into methemoglobin, no longer have the ability to carry oxygen, and seriously make the person's fingernails, lips, and even the whole body appeared bruises, shortness of breath and other symptoms. So for your own life and health considerations, vegetables or try to eat fresh.
Myth 4: Improper refrigeration
Now that the weather is hot, many people buy back the vegetables in the refrigerator. In fact, most of the vegetables are suitable for preservation temperature is 3 ℃ -10 ℃, and cucumber can not be lower than 10 ℃, if placed in the refrigerator at about 4 ℃, the cucumber color will become darker, the melon body becomes soft, cut can be seen after the transparent gelatinous liquid, the taste of the cucumber at that time disappeared.
Myth 5: Blindly eat raw
Summer heat, people's appetite will also decline, sometimes only eat some raw vegetables to solve the problem. But some of the vegetables themselves contain poison, can not be eaten raw, must be heated and boiled to destroy the toxins, such as beans, lentils, potatoes, bean sprouts and so on. The vegetables that can be eaten raw must be non-toxic and uncontaminated, such as radish,
tomatoes, cucumbers and other varieties of good taste. The vast majority of vegetables on the market today are sprayed with pesticides, and although we have become accustomed to soaking the vegetables before washing them, this only removes about 30% of the pesticides, and eating them raw can cause damage to human health. So, try not to eat raw vegetables, even if they can be eaten raw.
Myth 6: Cooking time is long
Some vegetables in the vitamin C is easy to oxidize and decompose in the heat, can not be long cooking. These vegetables can lose some of their nutrients even when they are fried in a hurry or when they are heated for a short period of time with a lid, and if they are cooked for a long period of time, the vitamin C will be reduced even more, so that the vitamin C absorbed by the human body will be less and less.
Myth 7: Eat overnight
The more frugal people may not finish a meal will be placed on the next meal to eat, this time the nutrition of the dish is almost gone. Determined, fried green vegetables put 15 minutes, vitamin C reduced by 20%, put 30 minutes to lose 30%, put an hour to reduce 50%. And every other day dishes are also easy to deteriorate, easy to eat food poisoning. So it's best to eat now, both health and nutrition.
Myth 8: too much gas
Many people think that frying less oil is not good, so put a lot of oil. But vegetable oil and animal oil, each gram of oil are produced 9 kcal calories, intake of too much can induce obesity or due to excessive calorie intake to high blood pressure, cardiovascular disease, so frying oil to be appropriate, each person to eat 25 grams of oil per day, not more than 30 grams is appropriate.
Myth 9: Vegetable soup must be poured
About 30% -70% of vitamin C and some water-soluble nutrients will be dissolved in the soup. If you have blanched with water before frying, remove the oxalic acid, nitrites and pesticides, and frying when the oil and salt to put less, then the vegetable soup drink is harmless.
Myth 10: Eat too much
Vegetables can not eat too much, because most of the vegetables are not easy to digest, especially bamboo shoots, celery, fava beans, etc. containing high crude fiber, a large number of patients with gastrointestinal disorders will be induced to eat aggravate the condition, but also easy to make patients with cirrhosis of the stomach or esophageal varicose vein bleeding; and a large number of cellulose will The first thing you need to do is to get rid of all the bad stuff and get rid of all the bad stuff.
Especially pregnant women and children and adolescents during the growth period; most of the protein in the vegetables belongs to the "incomplete protein", the lack of many essential amino acids, in order to lose weight, long-term not to eat the right amount of high-quality animal proteins and their fat-soluble vitamins A, D and so on, it is easy to get malnutrition. The appropriate daily intake of vegetables is 300 grams -500 grams, it is not advisable to eat more.