How to eat vegetables is the most nutritious, and how to eat vegetables is the most nutritious

How to eat vegetables is the most nutritious.

1. Buy small vegetables: Many vegetables have different body shapes, so their taste will also vary greatly. In particular, small vegetables have a better and sweeter taste, and the benefits after eating them are also the most, such as the more common small tomatoes, baby carrots, etc.

2. Eat after blanching: Blanching vegetables can reduce the cooking time of vegetables, so as to avoid the loss of some vitamins and antioxidants. From the perspective of health, blanched vegetables are also more suitable for some people who are afraid of cold and have poor stomach, especially in the season when enteritis is high.

3. Maintain the integrity of vegetables: The cells of some cut vegetables will be destroyed, so its nutrients will also be lost with water, so we should clean them before cutting them when we eat them.

4. Making soup: Generally speaking, the nutrient absorption of cooking vegetables is much lower than that of making soup, even if it is boiling water at 100 degrees, it is much lower than the temperature of hot oil, especially kelp, daylily, oyster mushrooms, etc. are more suitable for making soup.

5. Eat raw vegetables: There are many vegetables that are more suitable for raw eating, such as bitter chrysanthemum, lettuce, etc., and eating raw can better absorb their nutrients. However, when eating, you should pay attention to cleaning and cleaning, and you can also blanch in boiling water before eating, which can not only retain the original flavor of the ingredients to the greatest extent, but also make it safer to eat.

6. Rhizomes and mushrooms are suitable for roasting and eating: for example, shiitake mushrooms, mushrooms, broccoli, etc. are more suitable for baking and eating in the oven, which can not only retain most of the nutrients of vegetables, but also meet the taste of people's needs.

7. Closed cooking: According to studies, cooking vegetables under the condition of air isolation can reduce the contact between ingredients and oxygen in a large area, so that vitamin C will not be lost in large quantities, so it can be covered and sealed when cooking vegetables.

Meat and vegetables are nutritionally complementary

In addition to 70%-90% water and a small amount of protein and fat, it mainly contains a certain amount of sugar and rich vitamins and inorganic salts, which is one of the indispensable main elements to maintain life. Vegetables are more nutritionally complete when they are served with animal foods. For example, stewed broccoli, cauliflower, carrot slices, etc., the nutritional combination is very reasonable.

Pork is rich in protein, fat-soluble vitamin A and other nutrients, which are combined with water-soluble vitamins such as carotene and vitamin C in vegetables, which are not only nutritionally complementary, but also have unique flavors and bright colors.

Vegetable and bean cooking improves nutrition

Vegetables cooked with fresh beans or legumes have a delicious taste, beautiful color, and improved nutritional value. For example, fried edamame is added to green onions, because green onions contain allicin, which can increase the vitamin B1 effect in edamame by more than 10 times.

The combination is nutritious

The combination of vegetables and meat vegetables, the combination between dark and light vegetables, and the combination of vegetables and fungi are very nutritious, such as mung bean sprouts, green pepper shreds, carrot shreds, black fungus shreds, and enoki mushroom shreds in the five threads of stewed vegetables, which are bright in color and delicious in taste.

It is advisable to mix and nutrition reasonably

Many green vegetables, such as shepherd's cabbage, spinach, marantou, and celery, contain oxalic acid, which can affect the absorption of minerals and reduce their edible value. Therefore, understanding the taboo and desirable characteristics of various vegetables and reasonably matching dishes can improve the nutrient absorption rate. For example, spinach minced pork tofu soup or shepherd's cabbage shredded pork tofu soup, although the taste is delicious, its nutritional combination is very unreasonable.

The oxalic acid in spinach and shepherd's cabbage will form a precipitate with the iron and calcium in tofu, which is not conducive to human absorption. For example, the combination of soy products and root foods has a nutritional complementary effect, such as water chestnut slices, hundred leaves, carrot slices, and snow pea slices in the stewed four-pigment slices, which are complete in color, flavor and shape, and rich in nutrition.

Gradual increase in off-flavored vegetables

Some people have a taste for chrysanthemum, carrots, leeks, leeks and other vegetables. The special fragrance is difficult to accept. Therefore, when arranging your daily meals, you should pay attention to trying these vegetables in small amounts.

Reasonable cut

One pick: pick out the yellow leaves, dead leaves, and rotten leaves in the vegetables, and keep the best parts.

Second washing: wash the sludge in the vegetables, remove the vegetable insects, and ensure the hygiene of the vegetables.

Three soaking: soak for half an hour to remove the residual pesticides.

Four cuts: according to the requirements of the dish, silk with silk, diced with diced, slices with slices.

Cooking tips

There are many ways to cook vegetables, such as stir-frying, stir-frying, hot stewing, braising and boiling.

Stir-frying is a cooking method that retains the most nutrients from vegetables, and eating it freshly can better preserve the flavor of the dish.

When stir-frying vegetables, try to add as little water as possible to make the juice appropriate. Also add salt late.

Adding a little vinegar to stir-fry (except green leafy vegetables) can prevent the oxidation of vitamins C, B1 and B2, and promote the dissolution of calcium, phosphorus and iron.

Advocate a healthy lifestyle and create a sunshine nutrition classroom! Jianhua nutrition class explains how to eat vegetables in the healthiest way? Which part is the most nutritious?

Vegetables are different due to the different edible parts, the shade of color, the difference in the growth period and the different parts of the same vegetable, resulting in different nutrients and contents, so you can focus on choosing according to your needs. So which part of the vegetable is the most nutritious? What is the healthiest way to eat?

1. Stem-and-leaf vegetables. Rape, leeks, bok choy, spinach, etc., rich in vitamin C and carotene. Spinach contains iron, but at the same time, it contains oxalic acid, which will hinder the absorption of calcium and iron in food, so it should be slightly blanched in boiling water before cooking.

2. Root vegetables. Radishes, carrots, taro, potatoes, sweet potatoes, etc. Radish contains a lot of vitamin C, carrots contain a lot of carotene, and potatoes and taro contain a lot of starch and high calories. Root vegetables should be cut and eaten now, and should not be stored after cutting.

3. Fruit vegetables. Tomatoes, beans, bell peppers, cucumbers, loofahs, pumpkins and eggplants, etc. In addition to beans, pumpkin, loofah, and eggplant, it is best to eat these vegetables raw to avoid the destruction of vitamins during cooking.

There are also differences in the nutrient content of different parts of the same vegetable, for example, the green part of the green onion is much higher than the white part of the green onion. The content of vitamin A, vitamin B1 and vitamin C in the white part of the green onion is less than half of that of the green part. The dark green celery leaves of the same celery plant contain more vitamin A and vitamin C than the pale green stems and stalks.

There is also bok choy, whose leaves are more nutritious than the stem part.

Because the human body needs "all-round" nutrition, it is impossible to meet this requirement by simply eating any kind of vegetables, so only reasonable and clever matching, insisting on multiple varieties and multiple colors can ensure balanced nutrition.