What vegetables does Fan Zhihong eat and drink soup in winter

In winter, some people experience symptoms such as mouth and tongue sores, swollen and painful gums, bleeding, constipation, general weakness, apathy, forgetfulness and emotional instability, which are due to vitamin deficiencies. In order to prevent vitamin deficiency in winter, the choice of vegetables should be diversified. In addition to Chinese cabbage, white radish, carrots, celery, rape and seafood are all good choices.

You can also eat more potatoes, such as sweet potatoes and potatoes, which are rich in vitamin C. Soybean sprouts, mung bean sprouts, green garlic sprouts, etc. are also high in vitamins. When it comes to eating vegetables, the way they are cooked is also important.

1. Many people love to eat vegetables but do not like to drink vegetable soup, in fact, when cooking vegetables, most of the vitamins are dissolved in vegetable soup. Take vitamin C as an example, after the cabbage is fried, 70% of vitamin C will dissolve in the broth, fresh peas will be boiled in water for 3 minutes, and 50% of vitamin C will be dissolved in the soup.

2. In order to save time, some people like to cook the dishes in advance, and then warm them in the pot and wait for others to come to eat them again or eat them hot at the next meal. In fact, vitamin B1 in vegetables can lose 25% during the warming process after burning; If the cabbage is warmed for 15 minutes, it will lose 20% of vitamin C, and if it is kept warm for 30 minutes, it will lose another 10% of vitamin C. If we lose 20% of the vitamin C in the vegetables during cooking, 25% in the soup when dissolved, and another 20% if we warm it over the fire for 15 minutes, then we will not get much vitamin C from the vegetables.

3. The storage time of fresh vegetables should not be too long, the longer the storage time, the more vitamins will be lost. If vegetables are to be preserved, they should be stored in a dark, ventilated and dry place.

4. When cooking, wash before cutting, and do not soak the vegetables for too long to reduce the loss of vitamins.

5. When stir-frying, it is necessary to heat the pan, high heat, and fry quickly, which can not only kill the germs, but also preserve more vitamins in the vegetables, and even stir-fry and boil will cause the loss of vitamins in the dish by about 50%.

6. Do not use copper cookware to cook, because copper can promote the decomposition of vitamin C and vitamin B1, so copper is called the "enemy" of vitamins.

8. Add a lid to the pot when cooking, if the lid is covered to cook the vegetables, the vitamin B2 in the vegetables will only lose 15% 20%; If you don't cover the pot, you will lose 2 or 3 times more. The loss of vitamin C for 7 minutes without a lid is the same as the loss of vitamin C for 25 minutes with the lid on, and vitamin A is also easily destroyed.

9. Vinegar and starch have a protective effect on vitamins, and putting some vinegar or goucha when stir-frying can better preserve the vitamins in vegetables.