How to pick fruits and vegetables to be healthy, how to choose healthy vegetables

Most people living in cities choose to buy food in supermarkets and think that food in supermarkets is healthier and safer than food in wet markets. In fact, there are also skills in choosing vegetables in the supermarket, so let's introduce the purchase skills of these fresh vegetables.

Top 3 tips for picking healthy vegetables:

Meet the dark green leafy vegetables

Dark green leafy vegetables have stems and leaves as the main edible part, and vegetables with dark green leaves have the highest nutritional value. For example, spinach, rape, bok choy, chrysanthemum, kale, etc. Chinese cabbage and cabbage are not counted because their leaves are too light in color, which means that the nutrient content is not up to the standard for dark green leafy vegetables.

Some are high in nutritional value and dark green in color. Flower moss vegetables also belong to dark green leafy vegetables, such as green cauliflower, rape sprouts, etc.

Selling vegetables in the freezer is more assured

Vegetables are expensive in freshness. After harvesting, when left at room temperature, vitamins break down very quickly, but the content of the toxic substance nitrite rises rapidly. Therefore, vegetables should be stored in the freezer rather than in the open air.

Plastic wrap can delay water loss and reduce nutrient loss. Therefore, dishes with plastic wrap in the freezer are more worth buying with confidence.

If there is no freezer, it is necessary to choose the freshest and crispest vegetables, because stale vegetables are easy to lose water and wilt, the leaves or stems lose their stretched state, and even the leaves are waterlogged and even the leaves fall off. At the same time, we should also pay attention to the date on the packaging of vegetables, the general net vegetables should be produced on the same day, only the purchase of this kind of vegetables, in order to truly ensure safety and nutrition.

Recognize food labels

According to the cultivation management and quality certification of vegetables, they can be divided into four categories: ordinary vegetables, pollution-free vegetables, green food vegetables and organic vegetables. Among them, organic vegetables do not use any synthetic substances, green food does not use any medium and high toxic substances, and pollution-free vegetables promise that there will be no excessive pesticide problems. Whether it is a certain type of vegetable depends on whether there is a corresponding product quality certification label, rather than just whether there is plastic wrap.

Vegetables without plastic wrap can be purchased with confidence if you know the brand and origin and look fresh.

There are many varieties of vegetables and fruits, and the nutritional value of different vegetables and fruits also varies greatly. Only by choosing a variety of colourful fruits and vegetables can you achieve a variety of foods and enjoy a healthy diet. Eating more vegetables and fruits is essential for health, how to choose vegetables and fruits?

1.Heavy "fresh".

Fresh seasonal vegetables and fruits, bright in color, like fresh and living plants, with high moisture content, rich nutrition and fresh taste; And the physiological activities of the plant such as respiration and maturation are still underway. The use of such fresh fruits and vegetables has many health benefits.

Seasonal vegetables in spring are: spring bamboo shoots, asparagus, leeks, spinach, loose camellia, artemisia, green peppers, cabbage, etc.

Seasonal fruits in spring are: green dates, loquats, mulberries, strawberries, lotus mist, etc.

2.I choose "Color".

Color is the expression of the abundance of nutrients and phytochemicals in vegetables and fruits. Depending on the color shade, vegetables can be divided into dark vegetables and light vegetables. Dark vegetables refer to dark green, red, orange and purple vegetables, which have nutritional advantages, especially rich in -carotene, which is the main dietary vitamin A**, and should be paid attention to more choices.

Dark green vegetables include spinach, rape, etc.

Orange-red vegetables such as carrots, tomatoes.

Fuchsia vegetables such as purple cabbage, red amaranth, etc. The daily intake of lustful vegetables should account for more than 1 2 of the total intake of vegetables. Choosing different colors of vegetables is also one of the convenient ways to diversify your food.

3.More "products".

There are thousands of types of vegetables, and the types of nutrients and phytochemicals they contain are also different, so it is necessary to choose and buy more vegetables, at least 3 to 5 kinds per day.

For example, root vegetables such as potatoes and taro contain high starch; Leafy vegetables, cruciferous vegetables such as rape, green cauliflower (broccoli), various cabbage, etc., are rich in beneficial substances such as dietary fiber and isothiocyanate, so you should choose more.

Tomatoes, green peppers, pumpkin, eggplants and other eggplant vegetables have higher levels of vitamin C and carotenoids.

Fresh beans are one of the common dishes of residents, broad beans, peas, kidney beans, cowpeas, beans and other unique flavors, rich in amino acids, a variety of minerals and vitamins.

Fungi and algae foods such as shiitake mushrooms, oyster mushrooms, etc., are high in vitamin B2, iron, selenium, potassium, etc.

Kelp and seaweed are rich in iodine. Each vegetable has its own characteristics, so you should constantly change the variety and enjoy the richness of nature.

There are also many types of fruits, and in addition to distinguishing them from their color and sweetness, they are also distinguished by the season. Summer and autumn are the most abundant fruit seasons, different fruits have different sweetness and nutrient content, at least 1 2 kinds per day, the first choice is seasonal fruits.

As a housewife, buying groceries every day is a big expense. When you go to buy vegetables during the peak of the morning market, it is difficult to cut the price as much as the boss wants.

So my brother didn't buy it until after 7:30, because 8 o'clock would usher in the rush hour for work, and the chengguan would force these vendors to close their stalls and move the land to Bu Peifang.

In order not to be left, the vendors began to shake off at a low price, which was more than two or three times cheaper than the regular price, and the dishes were quite fresh, and they may look a little crooked melon and cracked dates, which were not good, but they would not affect the taste of eating at all.

<> "Vegetables are so good to eat, are you picking the right one?"

Straight] [not spicy].

Bend]] [Spicy].

soft] not fresh to lose moisture.

hard] fresh moisture at around 90%.

Tight] cool cabbage].

Song] hand brother tears cabbage].

Pink] eaten raw].

Big red] cooked to eat].

Nine-hole lotus root] cold dressing, stir-frying].

Seven-hole lotus root] to make soup].