Is it useful to eat more vegetables? How much should I eat a day?

1. Provide nutrition and strengthen the body Green vegetables are one of the most rich in vitamins and minerals, and if an adult eats 500 grams of green vegetables every day, he can meet the vitamins required by the human body. 2. Maintain the elasticity of blood vessels Green vegetables contain a large amount of crude fiber, which can prevent the formation of plasma cholesterol after entering the human body and combine with fat, and promote the excretion of cholesterol metabolites - bile acid, so as to reduce the formation of atherosclerosis, so as to maintain the elasticity of blood vessels.

3. Moisturizing, delaying aging Green vegetables contain a lot of carotene (1 times more than beans, 4 times more than tomatoes and melons) and vitamin C. Slows down aging.

4. Anti-cancer and anti-cancer The vitamin C contained in green vegetables will form a "hyaluronic acid inhibitor" in the body, which has anti-cancer effects and can make cancer cells lose their vitality. In addition, the crude fiber contained in green vegetables can promote the peristalsis of the large intestine, increase the excretion of endotoxins in the large intestine, and achieve the purpose of preventing and fighting cancer.

Green vegetables hate multivitamins·· Eating more is beneficial·· Just eat one pound a day.

It's best not too much and not too little, and with a plate of greens at each meal, it's almost the same.

It's useless to eat too much, at least 400 grams a day.

High in sodium! Appropriate yes.

Eating about 500 grams of vegetables a day can maintain the body's demand for vegetables, but few people can eat so much every day.

Eating more vegetables generally has a much more beneficial effect on the body than the negative effect of the pairing. Because vegetables are rich in fiber, as well as a variety of vitamins, which are essential for the body. Vegetables and fruits are rich in polyphenolic antioxidants, which have a protective effect on cells.

New research from scientists shows that children who eat fruits and vegetables every night score higher on writing and spelling tests and have better academic performance than children who don't eat fruits and vegetables. - Carotene is a phytochemical and is an antioxidant, some of which will be converted into VA in the body, but if it is not used, it will be stored in subcutaneous fat, and it will be sold into hand yellow, face yellow, foot yellow, etc., but this yellow staining is harmless, as long as you stop eating -Carotene food or products, it will soon return to normal.

Diet is composed of a variety of foods, and the effect on health is the result of the synergy of all foods, and vegetables are just one of them, and the same is true of the dietary pattern that I introduced earlier that can bring health benefits, so I suggest that you don't need to worry about vegetables, but look at the food intake outside of vegetables, and avoid the seesaw effect, so that vegetables with a good intake of themselves cannot play their due health role.

Vegetables, especially green leafy vegetables, if boiled for a long time, it will destroy its nutritional value, such as chlorophyll, vitamins, etc., at the same time, some studies have found that if too much boiled vegetables, the body's immune system and adaptability can be disturbed and destroyed to a certain extent, the body's white blood cells will increase temporarily, resulting in the immune system in an abnormal state of alert, and raw vegetables can protect the body's immune system in a stable state.

This is easier to be accepted by the body and yourself, and the variety of choices can allow you to fully appreciate the different flavors of different vegetables, and I personally recommend eating a little meat in moderation. Many children don't like to eat vegetables, only eat meat, parents should try more varieties, there are always vegetables that children like to eat, and you can also make steamed buns or dumplings with vegetables and meat.

Eating about 500 grams of vegetables a day is too much, and an adult's daily vegetable intake is about 500 grams.

Eat 500 grams of vegetables every day, this amount is the normal level, because to consume 500 grams of vegetables, you can have enough comfort as a substance to maintain the body's metabolism.

VegetablesHealth benefits

Studies have found that insufficient vegetable intake is the main cause of chronic diseases, and even the causes of a variety of cancer diseases are directly related, and eating a certain amount of vegetables is conducive to the prevention and treatment of cardiovascular and cerebrovascular diseases, cancer, obesity, diabetes and other diseases. Fresh vegetables contain sufficient vitamins, minerals and dietary fiber, and the colorful colors of vegetables also contain different substances, vitamins and minerals are nutrients needed to maintain health, and dietary fiber is associated with health benefits such as improving satiety, promoting gastrointestinal motility, reducing diarrhea, and reducing blood and gallbladder solidity.

At the same time, it also contains sufficient dietary fiber, which can promote intestinal peristalsis and prevent the occurrence of severe constipation, in addition, studies have found that the different substances in vegetables have their own health benefits. Therefore, the scientific dietary guidance of the World Health Organization or many excellent countries has encouraged the masses to eat more fresh vegetables, so that a certain amount of a variety of vegetables can enable the human body to get the vitamins, minerals and dietary fiber it needs, and let different substances give full play to a variety of beneficial economic benefits, so as to avoid various chronic diseases and prevent cancer.

Learn about a serving of vegetables

To get "5 vegetables a day" from fresh vegetables, you need to understand what is called a "serving" of vegetables or a "serving" of fruit. A serving of vegetables is about 100 grams of all fresh vegetables (edible part) of a plate, after boiling is about half a working amount, 3 servings of vegetables a day, you will probably eat a bowl of all kinds of boiled vegetables, because of the nutritional differences of various vegetables, the difference in type characteristics, the amount of a serving of various vegetables is also different.

Vegetables

Breakfast: Choose a sandwich or hamburger with vegetables and fruits, or add an extra vegetable dish to the new Chinese consommé.

Chinese: It is convenient to eat, and when the content of the new Chinese ** or special snacks is used, you can buy an extra serving of green vegetables. If it's a buffet or a combination of dishes, you can choose the main meal with vegetables as a side dish for the hot pot, such as roast pork with bamboo shoots, chicken slices with bell peppers, and beef and mutton with kale.

When there are three dishes and one soup, there must be a vegetable; When there are five dishes and one soup, you need to have two vegetables, and two are the main meal with vegetables as a side dish of the hot pot.

European: There are often fewer vegetables in a European-style meal than in the new Chinese meal, so you can eat a variety of salads with fresh vegetables, choose a variety of hors d'oeuvres or soups with vegetables, or eat corn, cauliflower, carrots and other hot pot side dishes to complement the main meal.

Feast: The way to eat a feast is to remember to eat more vegetables as a side dish of hot pot, eat less meat products, and save some fruits after eating.

Make sure to eat 300 to 500 grams of vegetables and 200 to 350 grams of fresh fruit per day. Adults drink 7 to 8 cups (1500 to 1700 ml) a day, and so on. Dark-colored vegetables contain chlorophyll, lycopene, anthocyanins, etc.

Cruciferous vegetables such as cauliflower, cauliflower, and cabbage contain special organosulfur compounds that have anti-cancer effects.

It is recommended to eat about 300 500 grams of green vegetables a day to supplement the vitamins needed by the human body, such as lettuce, lettuce, spinach, greens, cabbage, etc., preferably raw or fried quickly.

You need to eat at least about 500 grams of vegetables a day. You should pay attention to the balanced combination of nutrients, you can choose to eat some carrots, edamame, shiitake mushrooms, black fungus, kelp, leeks, cabbage, tomatoes, cucumbers and so on.

It is recommended to consume 300-500g per day, more than 5 kinds of vegetables, dark vegetables should account for 1 2, first of all, you can choose leafy vegetables, and secondly, you can choose melons, mushrooms and other vegetables and vegetables.

At least 12 kinds of food a day are needed to be healthier, because this can promote gastrointestinal peristalsis and absorb fiber and minerals well.

The amount of vegetables should be about one pound a day, and then it should be accompanied by some meat and eggs, plus staple foods, so that the body will be healthy.

You should eat about 500 grams a day, so that the body will be healthier, the nutrition will be more balanced, and the immunity will be improved.

Eating vegetables and fruits can not only supplement folic acid for cancer prevention, but also increase gastrointestinal peristalsis by fiber, accelerate and shorten the stool retention time, and relieve constipation, these small gastrointestinal health care is believed to be related to the prevention of colorectal cancer in the long run.

Many modern people are usually unable to eat enough fiber every day because of their lifestyle, although this is not necessarily related to colorectal cancer. However, in the long run, the burden on the stomach and intestines has increased, the weight has become heavier and heavier, and various chronic diseases have attacked.

In addition to being able to supplement at least 30 grams of dietary fiber every day, it is best to drink plenty of boiled water to help the fiber be eliminated in the body, and by the way, the accumulated toxins in the body are excreted together with metabolic waste and fiber.

The simplest fiber** is vegetables, fruits, and stone fruits, which many people drink now"Energy soup"with"High-fiber meal replacements", which is also a convenient option for modern busy office workers.

<> "How much should I eat every day?

The Dietary Guidelines for Chinese Residents (2022) recommends that meals with vegetables are healthier. It is recommended that everyone ensure the daily intake of 300 500 grams of vegetables (that is, 6 taels to 1 catty).

Remember to change the variety of vegetables every day, and try to eat as many varieties of vegetables as possible during the week, and don't just stare at the one or two things you like.