What is the healthiest way to eat vegetables?

In our daily life, do you know how to eat vegetables in the healthiest way? Let's talk about it.

In an era of increasing emphasis on health, our traditional cooking methods include frying and frying, and although the food produced in this way is delicious, it is likely to face excessive calories. For the sake of health, everyone tries to cook vegetables in a more streamlined way at night, and some beauty-loving ladies, in order to maintain their figure, even come to eat boiled vegetables for dinner. I think this can not only supplement nutrition, but also maintain my figure.

Many people are accustomed to stir-frying, but the stir-fried vegetables have more fat and salt, so that vegetables not only can not bring the effect of reducing fat, but have the risk of gaining weight, and too much salt is easy to cause high blood pressure.

Fresh vegetables, bought and stored at home without eating, will slowly lose some vitamins, such as spinach at 20 hours, stored for 24 hours, vitamin C loss of 84%. Therefore, try to eat as many fresh vegetables as possible. Vegetables are beneficial for the prevention of osteoporosis, birth malformations, diabetes, high blood pressure, etc.

Eating vegetables is a must because they have so many benefits, but because they provide water-soluble vitamins and minerals that are highly vulnerable to damage during cooking, especially vitamin C. Our traditional stir-fry is hot, so it's important to cook vegetables so that they retain the nutrients as much as possible.

As we all know, vegetables are rich in vitamin C, and we eat vegetables to supplement vitamin C to the body. However, boiling greatly destroys the vitamin C in vegetables. Because vitamin C is very easy to decompose in a high temperature environment, and vitamin C is also soluble in water.

So you can see that the best way to cook vegetables is not boiled. One of the best ways to eat vegetables is to make a salad, and the healthiest way to make a salad is our traditional Chinese salad with vinegar sauce, in fact, we generally call it a cold salad. Almost every part of vegetables has nutritional value, and green leaves are the factories of plants to synthesize nutrients, and they are also the essence of nutrients, such as:

The concentration of carotene in the outer green leaves of cabbage is more than ten times higher than that of the white leaves in the center, and the concentration of vitamin C is also several times higher. The carotene and vitamin C content of lettuce leaves is higher than that of lettuce stems. So how do you retain the nutrients in vegetables?

Some people prefer to eat vegetables added to meat in order to avoid fat. Researchers have found that all vegetables rich in water are filled with air between their cells, while the cells of meat are filled with water, so vegetables are easier to absorb oil, which is not conducive to eating them. Rhizomes, cruciferae, mushrooms suitable for the oven:

Broccoli, onions, bell peppers, mushrooms, shiitake mushrooms, these are very suitable for baking in the oven, brush some oil in advance, sprinkle some salt, black pepper or spices, up and down the temperature of 150 degrees, 10 minutes can come out of a delicious roasted vegetables, not only do not have to endure the unpleasant smell of oily smoke, but also preserve most of the nutrients of vegetables.

After the above general understanding, do you understand?

The healthiest way to eat vegetables is to blanch them with water and then drizzle them with a little soy sauce, which is the most original and very healthy with less oil.

If you want to pursue high-quality dining, you can choose to make some stewed vegetables or squeeze vegetable juice, so as to ensure the absorption of nutrients.

Blanching is the healthiest to eat because blanching vegetables can retain higher nutrients.

When stir-frying vegetables, you should reduce oil and salt, and pay attention to boiling vegetables in water, or making vegetable salad, these methods are relatively healthy.

Vegetables generally need to be boiled or stir-fried, so that they will be richer in nutrients and especially healthy.

You can add some warm water to the pot and blanch. You can put less salty salt and monosodium glutamate, and the vegetables that come out of this way are the healthiest and the most delicious.

We can boil vegetables in water, or we can eat them raw, which is the healthiest way to absorb nutrients to the greatest extent.

Eating more vegetables is said to be good for your health, preventing cancer and keeping you healthy. However, there is also a certain emphasis on eating vegetables, such as blanching before eating.

1. Vegetables with high oxalic acid content, such as spinach, purslane, amaranth, fresh bamboo shoots, melon, water bamboo, etc., have high oxalic acid content, astringent taste, and may also cause stones to blanch. Overboiling water for 5-10 seconds can reduce oxalic acid content by 30%-80%.

2. Vegetables that are prone to nitrite Toon, celery, etc. are vegetables that are prone to nitrite, and the more nitrite is stored, the carcinogen nitrosamine will also be formed. Blanching method: Boil with boiling water for 5-10 seconds to remove 70% nitrite.

<>3. Vegetables with toxins Beans, kidney beans, lentils, and fresh lilies contain saponins and phytohemagglutinin, and fresh lilies contain colchicine, which can cause poisoning. Blanching method: Soak in water for 5 minutes, then blanch with boiling water for 5 minutes.

4.Cauliflower. The structure of vegetables such as cauliflower and broccoli makes it easy to leave insect eggs and dirt in the flowers, and these eggs and dirt are rich in pesticide residues, so they should also be blanched again.

Blanching method: Add an appropriate amount of salt and cooking oil and blanch for 1-2 minutes. How to blanch properly:

Blanched vegetables should not exceed the minimum amount of water for all vegetables. Have a good heat: There is almost no oxygen in boiling water, which can reduce the thermal oxidation loss of nutrients.

Don't over-cut. Don't over-cut blanched vegetables to prevent them from losing vitamins and minerals. Add a pinch of salt.

Adding 1% table salt to boiling water slows the spread of soluble components such as C and B vitamins into the water. During the blanching process, the water-soluble nutrients of the vegetables such as C and B vitamins are lost to the pot. But adding 1% salt to boiling water slows down the diffusion of its soluble components into the water.

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In the process of boiling, a large amount of nutrients in vegetables are inevitably lost in the soup. Eating vegetables without vegetable soup is equivalent to halving the nutritional value of vegetables. Therefore, the healthy way to eat vegetables is to drink more vegetable soup.

Eat vegetables "whole, except for the roots of the vegetables, you should eat more of other parts of the vegetables. Some people eat vegetables with a biased taste, and dry vegetable branches and stems are all selected, but they don't know that the rougher the stems and branches, the higher their nutritional value.

<> "People have to eat some moderate amounts of vegetables every day, so that the body will become healthier, because vegetables will have some vitamins and some rich minerals, and people can supplement some nutrients after eating, so it is very correct for people to choose some suitable vegetables to eat. We also know that there are many types of vegetables, at this time there will be some vegetable leaf vegetables, there will also be some root vegetables, there are also melon and fruit vegetables, so you have to eat according to your liking, don't be picky, there are many nutrients in vegetables, which can provide people with some immunity and make people's physical fitness better, so we change to eat every day. A balanced mix is the healthiest and most scientific way to eat.

So when we usually choose vegetables, we should also buy some fresh vegetables, buy some organic vegetables, and don't eat vegetables with too many pesticides, which is not good for the body. So when eating, you can choose some vegetables to match vegetables with meat, which is a very healthy way to eat, and we will find that many vegetables will have a nitrite presence after it is pickled, so fresh vegetables are healthy to eat, don't eat too many salted vegetables. For many people, the vitamins in vegetables are very important, but we eat pickled salted vegetables that do not have this nutrient in them, which is harmful to the body, so the vegetables cannot be left for too long, and they will spoil if they are left for too long.

And in life, we can also eat some dark vegetables, we can also eat some light-colored vegetables, it will have a chlorophyll or some lutein, these ingredients can help people resist aging, so make people's resistance stronger, so that the physical fitness becomes better.

Boil vegetables in water and add some seasonings to stir-fry, so that this time is the most scientific and healthy, because there are fewer additives, and there is no large amount of sugar, oil and salt.

Vegetables should be eaten every day, and only a balanced combination of nutrition is the most scientific and healthy way to eat; Because vegetables have some vitamins and some relatively rich minerals in them.

You can choose cold salad, because in this way, you can fully leave the nutritional value of the vegetables and not lose them. It will also show the value of vegetables.

We can choose to eat it raw or boiled, this way of eating is the healthiest, and the nutrients will not be lost.