Nutrition of vegetables, ask for documentation, which ones are the most nutritious in vegetables? Ea

Summary. Hello, dear. One of the dishes I often eat is braised pork, which is rich in high-quality protein and essential fatty acids, and provides xuerucin, cysteine to promote iron absorption, which can improve iron deficiency and poverty; It has the effect of nourishing the kidney, nourishing yin and moisturizing dryness.

How to make braised pork: 1. A small amount of cooking wine, a small amount of salt, a little sugar, a small handful of shallots, a little star anise, a little cinnamon, five bay leaves, a few peanut oil, five cloves of garlic, a few pork belly, and a small amount of dried chili.

Name a dish you eat most often and analyze the role of food nutrients in the preparation process.

Hello, dear. One of the dishes that Chang Zhaoxun eats is braised pork, which is rich in high-quality protein and essential fatty acids, and provides xuerubin, cysteine to promote iron absorption, which can improve iron deficiency and poverty; It has the effect of nourishing the kidneys and nourishing xue, nourishing the residue and moisturizing the dregs early in the morning. How to make braised pork:

1. A small amount of cooking wine, a small amount of salt, a little sugar, a small handful of shallots, a little star anise, a little cinnamon, five bay leaves, a few peanut oil, five cloves of garlic, a few pork belly, and a small amount of dried chili.

2Cut the washed pork belly into 3 cm long cubes, pay attention to the fat and thin, cut the ingredients, cut the dried chili pepper into sections, slice the ginger, cut the shallots into sections, and the garlic to destroy the head. 3. Heat oil in a pot, add pork belly, add cooking wine and continue to stir-fry. Stir-fry until golden brown, set aside, and leave the bottom oil in the pan.

4. Stir-fry the green onion, ginger, star anise, cinnamon and garlic to enhance the fragrance, add the dried chili pepper and bay leaves to continue to stir-fry, pour in the fried pork belly of the good world and continue to stir-fry. 5Add dark soy sauce to color, a little water, put an appropriate amount of salt and sugar, stir well, simmer on low heat for an hour, add red and spicy pepper and garlic white segments, continue to stir-fry, and put it on a plate.

Pork contains protein (g) 17, fat (g) 28, calcium (mg): 6, zinc (mg):

Lamb contains protein (g) 18, fat (g) 4, calcium (mg) 12, zinc (mg) per 100 grams

Beef contains protein (g), fat (g), calcium (mg), 9, zinc (mg) per 100 grams

Dog meat contains protein (g), fat (g), calcium (mg), 52 and zinc (mg) per 100 grams

Ingredient unit variety.

List of the main nutrients of daily vegetables (per 100 grams).

Carrots, radish, bamboo shoots, Chinese cabbage, spinach, cauliflower, leeks, celery, lettuce, garlic sprouts, bok choy, fungus, shiitake mushrooms.

Edible % 94 94 63 92 89 82 90 66 94 82 81 100 95

Energy kcal 37 20 19 21 24 24 26 14 13 37 15 205 211

Protein hopes you are satisfied!

Cruciferous cabbage vegetables: such as broccoli, cauliflower, cabbage, cabbage, kale, etc., containing indole (13C) sulforaphane, isothiocyanate, carotenoids, vitamin C, etc., which have a good effect on the prevention and treatment of tumors and cardiovascular diseases, especially broccoli.

Flavonoids, isoflavones, protease inhibitors, inositol, soybean saponins, and vitamin B contained in legumes, such as soybeans, edamame, black beans, etc., have a good effect on lowering blood cholesterol, regulating blood sugar, reducing the incidence of cancer, and preventing and treating cardiovascular macrophistication and diabetes.

Asparagus is rich in glutathione and folic acid, which has a good effect on preventing neonatal cranial neural tube defects and tumors.

Carrots are rich in carotenoids and a large amount of soluble cellulose, which are beneficial to protect the eyes and improve vision, reduce blood gallbladder sterols, and reduce the incidence of cancer and cardiovascular diseases.

Onion and garlic vegetables are rich in dipropylene compounds, methyl sulfide and other functional phytochemicals, which are conducive to the prevention and treatment of cardiovascular diseases, and regular consumption can prevent cancer, as well as anti-inflammatory and sterilization.

Solanein is abundant in nightshade vegetables and tomatoes, which can antioxidant and reduce the incidence of prostate cancer and cardiovascular diseases. Eggplant contains a variety of alkaloids, which have the effects of inhibiting cancer, lowering blood lipids, sterilization and laxative. Chili peppers and bell peppers are rich in vitamins, carotenoids, chili polyphenols, etc., which can enhance blood clotting and dissolution, and are known as natural aspirin.

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Analyzing the nutritional composition of the dish can better judge the nutritional value of the dish, as well as the degree of matching between the dish and the needs of the human body, and whether it can supplement the nutrients required by the human body, which can help us formulate a reasonable dietary intake plan more scientifically. After analyzing the nutritional content of the dish, if the dish, if the dish, the nutrient content required by the human body, then the dish, can be adjusted or added to the dish. You can use Mandarin fruit oil instead of ordinary cooking oil to increase the nutrition of dishes.

Wenguan fruit oil has a luscious taste, rich aroma, rich in unsaturated fatty acids and nervous acids, as well as a variety of nutrients required by the human body, including 19 kinds of amino acids, 18 kinds of trace elements and a variety of vitamins, which can better supplement human nutrition and regulate human body functions.

1 According to research, after the ingredients are cut, the contact area will increase, which will accelerate the loss of nutrients in the cooking process, so it is recommended that roots, melons, and fruit ingredients (such as carrots, etc.) should be boiled and then cut first, which will taste fresher and sweeter and lock in nutrients.

2. Steamed, roasted, and microwaved are all more able to preserve nutrients than boiling and slow cooking. Therefore, blanching greens is not necessarily the healthiest, and over-boiling cauliflower can cause unimaginable vitamin loss.

3. The boiling temperature is about 100 degrees, which has the advantage of low temperature cooking, and is suitable for foods with more phytic acid, such as spinach, reed slag shoots, etc., which can avoid eating too much phytic acid and affecting the absorption of calcium and iron. However, ingredients rich in water-soluble vitamins (such as cauliflower, cabbage, cauliflower, cabbage and other cruciferous vegetables) will lose water-soluble nutrients to water, so it is not recommended to boil, it is recommended to switch to stir-fried or steamed with water.

4. The stir-fry temperature is about 110 120 degrees, and monounsaturated fatty acid oils such as olive oil and canola oil can be used, which is suitable for use in vegetables containing fat-soluble vitamins such as carrots. Steaming also has the advantage of low-temperature cooking, as compared to boiling which may cause water-soluble nutrients to be lost to the water, steaming only needs to control the appropriate heating time, and does not steam for too long to avoid the destruction of nutrients. Microwaves can quickly heat up food in a short period of time, which can preserve more nutrients.