How to eat the healthiest vegetables in summer and which vegetables you can eat more in summer

It's not good to eat vegetables like this.

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.

There are also people who like to eat stewed vegetables, but the vitamin C and some antioxidant functions in vegetables are very intolerant to heat, and they will run away when heated, and if they are stewed for a long time, most of these health care ingredients will be lost, or even more. So, what is the healthiest way to eat vegetables? Blanched vegetables are highly nutritious.

In fact, as long as the vegetables are not fried with too much fat, the cooking time is not particularly long, and it is good to eat it. If I had to say which way to eat it best, it would be blanching. First, blanching reduces the heating time in the stir-frying process, reduces the loss of vitamins and antioxidants, and lacks the process of adding oil during the cooking process, making it lower in calories; In addition, blanching and cold dressing will also allow us to supplement more green leafy vegetables, so as to supplement more nutrients; From the perspective of health preservation, it is more suitable for people who are afraid of cold, have a bad stomach, and are prone to bloating, and also reduce the risk of high incidence of enteritis in summer.

As long as the vegetables are fried without too much oil, the cooking time is not particularly long, and it is good to eat no matter how you eat them. If I had to say which way to eat it best, it would be blanching. First, blanching reduces the heating time in the stir-frying process, reduces the loss of vitamins and antioxidants, and lacks the process of adding oil during the cooking process, making it lower in calories; In addition, blanching and cold dressing will also allow us to supplement more green leafy vegetables, so as to supplement more nutrients; From the perspective of health preservation, it is more suitable for people who are afraid of cold, have a bad stomach, and are prone to bloating, and also reduce the risk of high incidence of enteritis in summer.

1. Eat more cool vegetables.

The most important effect of summer on the human body is heat humidity. After the summer humidity invades the human body, it will cause the pores to open up, sweat excessively, cause qi deficiency, and also cause spleen and stomach dysfunction and indigestion. Eating too much meat food will make the human body acidic, more internal heat, proper intake of cold vegetables is conducive to quenching thirst, removing annoyance and relieving heatstroke, clearing heat and water, detoxification and laxative.

Cucumbers, tomatoes, celery, lotus roots, mung bean sprouts, water spinach, Chinese cabbage, white radish, winter melon, loofah, bitter gourd, eggplant, spinach, bok choy, rape, lettuce, amaranth, callus white, seaweed, etc. all belong to this category of cold vegetables.

Because these vegetables are cooler, they should also be taken care of when eating. People who have been sick for a long time and are weak and cold should not eat more cold vegetables, so as not to add cold to cold and adversely affect the body.

2. Vegetables are melon vegetables.

Summer is the peak season for cucumbers, loofahs, bitter gourds, chayote, pumpkins, winter melons and other melon vegetables, which have high water content and high potassium and low sodium, which are suitable for people to replenish water and lose inorganic salts after sweating a lot in summer. In particular, bitter gourd not only clears away evil heat, relieves fatigue, but also increases appetite and refreshes the mind. Melon vegetables can be mixed cold, can be fried, can also be made into soup, can also be cooked with meat, fish, crisp and refreshing, unique flavor.

3. It is a "sterilized" vegetable.

Mainly refers to onion and garlic vegetables, garlic, onions, leeks, green onions, chives, green garlic, garlic seedlings, etc., they are rich in plant broad-spectrum fungicides, which have the effect of killing and inhibiting various cocci, bacilli and fungal viruses.

The vegetables that can be eaten in summer are tomatoes, cabbage, dragon's mustard, sweet potato leaves, beans, leeks, peppers, loofahs, bitter gourds, winter melons, beans, asparagus, edamame, fungus, etc., which can also replenish calcium while clearing heat and detoxifying, for example, the calcium content of mustard greens is very high, which is a good choice for dietary therapy and calcium supplementation.

In summer, the body's metabolism increases rapidly, which is a good time for the body to replenish calcium, and at the same time to eat the right things to relieve heat and relieve heat, so as not to hurt the spleen and lungs, you can also eat some dehumidifying green vegetables.

Vegetables that can be eaten in the summerThere are tomatoes, cabbage, dragon's mustard, sweet potato leaves, beans, leeks, peppers, loofahs, bitter gourds, winter melons, kidney beans, asparagus, edamame, fungus, and so on

1. Edamame

Edamame Shizhi has a refreshing, crisp and fragrant taste, which can be described as the first cold dish in summer, and it is particularly comfortable with a bottle of cold beer, and edamame contains a lot of dietary fiber, which can promote intestinal digestion.

2. Fungus vegetables

When chewing, fungus vegetables are as crisp and refreshing as fungus, extremely rich in nutrients, and low oxalic acid content, suitable for cold salad, garlic, soup, hot pot, and is the most economical calcium-supplementing vegetable, which is the most suitable for eating in summer.

3. Red amaranth

Red amaranth is a vegetable with high nutritional value in summer, containing more vitamins, which is easily absorbed by the human body.

4. Sweet potato leaves

Sweet potato leaves stir-fried, cold dressing, steamed vegetable buns, soup, are very delicious, but also rich in nutrients, can delay aging, calcium content is slightly better than fungus vegetables, it also has the title of vegetable queen.

5. Mustard greens

There are many types of mustard greens, which is a choice for dietary therapy and calcium supplementation, suitable for people with osteoporosis, common practices include mustard soup, mustard fried rice, steamed bun filling, oyster sauce mustard greens, etc., the taste is crisp and tender, and it is also very close to the people.

Home cooked food for summer:

1. Stir-fry sweet potato leaves with minced garlic.

Minced garlic and sweet potato leaves are a seasonal stir-fry dish that many people love to eat in recent years. Because now everyone knows that the nutritional value of sweet potato leaves is very high, even higher than the nutritional value of sweet potatoes.

2. Stir-fry the pumpkin vines.

Pumpkin vines have also become popular in recent years, and I remember that few people used to eat pumpkin vines. Because many people find that pumpkin vines are very nutritious and taste good.

3. Stir-fry shredded potatoes with green peppers.

Stir-fried shredded potatoes with green pepper is an appetizer that many people love to eat, whether they are cooking at home or going to a restaurant to eat, many people will eat this dish.

4. Stir-fried lotus root slices.

Vegetarian stir-fried lotus root slices are one of my personal favorite ingredients, especially with fresh and tender lotus root stir-fried vegetables, which is very delicious. Lotus root is one of the most suitable vegetables for women to consume regularly.

5. Stir-fried shrimp with lotus root.

Lotus root is one of the vegetables that our Hubei people love to eat, and it is generally produced in summer. The lotus root is the young stem of the lotus root. The nutritional value of lotus root is very good, the taste is very good, and it is suitable for stir-frying.

6. Stir-fry the loofah.

Stir-fried loofah is very suitable for summer consumption, loofah is also known as water melon, and loofah is also a very suitable vegetable for female friends. The loofah can be stir-fried or boiled in soup.

7. Stir-fried eggplant with beans.

Stir-fried eggplant with beans is made with a moderate amount of vegetables from summer, and the beans and eggplant are stir-fried together. These two ingredients taste very good when eaten with stir-fried vegetables, and the nutrition is complementary.

8. Scrambled eggs with bitter gourd.

Scrambled eggs with bitter gourd are a summer meal, but there are many people who don't like the bitterness of bitter gourd, but I personally think bitter gourd is delicious when it has a bitter taste. Although bitter gourd is bitter, it is indeed a very good ingredient with very high nutritional value.

9. Stir-fry water spinach.

Stir-fried water spinach is an indispensable vegetarian dish in summer, and water spinach is also one of the relatively rare green leafy vegetables in summer. Water spinach is best eaten stir-fried.

10. Stir-fry the stems.

Stir-fried stem is a very appetizing small stir-fry dish, many people can be able to have not eaten the stem of the seed, the stem is the stem of the chicken's head, the tender stem of the seed. It is a very good ingredient, with a very high nutritional value, and it grows a bit like a lotus root.

11. Stir-fried edamame with minced meat.

Stir-fried edamame with minced meat is a very good side dish, with meat and vegetables, rich in nutrients, and very delicious. Edamame is also an ingredient that is now available in large quantities, and can be used for cold salad or stir-frying.

12. Stir-fry red amaranth.

Stir-fried red amaranth is a vegetarian dish that many people like to eat in summer, the nutritional value of red amaranth is very high, and the color is purple-red and very beautiful.

1. Radish tassels.

The calcium content of radish tassel is 350 mg 100 grams, and the recommended recipe is fried radish tassel with pork belly.

Ingredients: radish tassels, pork belly, dried chilies, garlic, salt, cooking oil, cooking wine.

Steps: 1. Clean the radish tassels, cut the pork belly into thin slices, cut the dried chili peppers into segments, and cut the garlic into minced pieces.

2. Boil the water, add salt and cooking oil to the boil, pour in the radish and blanch the water to turn green, then remove the cold water, then remove the water and squeeze it dry, and chop it into pieces.

3. Heat the oil, add the pork belly and stir-fry the fat, then add the minced garlic and dried chili peppers to fry the fragrance, and add a little cooking wine to increase the fragrance.

4. Pour in the crushed radish, add salt to taste, stir-fry evenly and then remove from the pot.

2. Capsule. The calcium content of shepherd's cabbage is 294 mg 100 grams, and the recommended recipe is scrambled eggs with shepherd's cabbage.

Ingredients: Capsule, eggs, garlic, millet spicy, salt, cooking oil, pepper, chicken essence.

Steps: 1. Clean the shepherd's cabbage and chop it into minced pieces. Beat the eggs in a bowl and stir to set aside. Garlic cut into slices, millet spicy cut into rings.

2. Heat the oil, add the egg liquid and cook it and set aside.

3. Leave the bottom oil in the pot, add minced garlic and millet spicy and stir-fry to make it fragrant, pour in the chopped shepherd's cabbage and stir-fry evenly, fry until the shepherd's cabbage is broken, add eggs, salt, pepper and chicken essence to taste, and stir-fry evenly.

3. Mustard greens. The calcium content of mustard greens is 230 mg 100 grams, and it is recommended to soak three fresh soups in the recommended recipe.

Prepare ingredients: mustard greens, clams, fresh shiitake mushrooms, preserved eggs, shredded ginger, garlic slices, chopped green onions, cooking wine, salt, cooking oil, chicken juice, pepper.

Steps: 1. Put the clams in clean water, add an appropriate amount of salt and soak them for half an hour to spit sand. After soaking, wash it several more times and brush the shell clean.

2. Clean the mustard greens, cut them into small pieces, and put the leaves and stems on separate plates. Cut the preserved eggs into cubes, wash the mushrooms and cut them into slices.

3. Boil water, add shredded ginger, cooking wine and clams after the water boils, cook until all the clams are open, then you can remove and rinse well.

4. Heat the oil, add the garlic slices and ginger shreds and stir-fry until fragrant, pour in the preserved eggs and shiitake mushrooms and stir-fry until fragrant. Add boiling water and chicken juice and bring to a boil over high heat.

5. Cook until the soup is thick white, first add mustard stalks and cook for about 3 minutes, then add mustard leaves and clams.

6. After the mustard leaves are cooked, add an appropriate amount of salt and pepper, cook for half a minute, and finally sprinkle with chopped green onions.

For vegetables suitable for summer, the first choice should be cucumbers. The cucumber flavor is fresh and refreshing. Whether you use it to mix noodles or make cold dishes, it will be very satisfying.

1. Sweet potato:

Sweet potatoes are the most nutritious foods in the grains. Because sweet potatoes can supply the human body with a large amount of mucus protein, sugar, vitamin A and vitamin C, it has the effects of replenishing deficiency, invigorating qi, strengthening the spleen and stomach, strengthening kidney yin and stomach, warming the stomach, and benefiting the lungs.

2. Cabbage:

Its vitamin C content is twice that of tomatoes, and its calcium content is twice that of cucumbers. Cabbage also contains more'The trace elements molybdenum and manganese are essential raw materials for the human body to make enzymes, hormones and other active substances. It can promote the metabolism of substances in the human body, which is very conducive to the growth and development of children.

Its high amount of vitamin C can enhance the body's ability to fight cancer.

3. Taro:

Taro is rich in starch and is highly nutritious. Each 100 grams of fresh food contains 91 calories, protein grams, fat grams, carbohydrate grams, calcium 14 mg, phosphorus 43 mg, iron mg, vitamin C 10 mg, vitamin mg, vitamin mg. And contains lactan, soft and smooth texture, easy to digest, has the effect of strengthening the stomach, especially suitable for patients with weak spleen and stomach, intestinal diseases, tuberculosis and in the recovery period, is a good food for infants and the elderly.

4. Spinach

Spinach has a high nutritional value, containing protein, carotene, vitamin A, vitamin B, vitamin C, vitamin D, iron, phosphorus, and calcium. Spinach can improve anemia, protect the eyes, and promote gastrointestinal peristalsis.

5. Celery:

It is also known as rich vegetables (語芹(poor)). Celery is rich in protein, carotene, carbohydrates, fats, B vitamins, vitamin C, sugars, amino acids and minerals and dietary fiber, with high levels of phosphorus and calcium.

6. Radish:

Radish contains a lot of nutrients, including vitamins A, B, C, D and E. In fact, all kinds of radishes contain these nutrients, but white radishes are the most abundant. Because white radish contains a variety of nutrients, it can be absorbed into the bloodstream and promote metabolic function.

And because the white radish has a cooler taste, it also has the effect of clearing heat and detoxifying in summer.

7. Tomato:

Tomatoes are mainly eaten as a vegetable. Tomatoes are easy to canned due to their acidic content, and tomato sauce and tomato juice are also common processed products. Tomato seeds contain fat, which can be used to refine cooking oil.

It also contains nutrients such as sugars, organic acids, and vitamins. Sugars are mainly glucose and fructose, and acids are mainly citric acid and malic acid.

In addition, cucumbers, tomatoes, winter melons, and bitter gourds are also the preferred vegetarian dishes for vegetarians in summer.