What are some of the ingredients that seem to be vegetables, but are actually staple foods to eat?

What are some of the ingredients that look like vegetables but are actually staple foods?

Even those vegetables with a relatively high starch content are like this.

1. Potatoes.

The carbohydrates of potatoes are, and the carbohydrates of ordinary steamed rice are. It seems to be less than rice, but it has a lot more calories than vegetables, so it should not be classified as a staple food.

2. Yam.

It is also often eaten as a vegetable, and common dishes such as stewed pork ribs with yam, fried pork slices with yam, fried yam with fungus, etc. Yam carbohydrates, the following is a partial comparison of yam and steamed rice. The amount of calories and carbohydrates in yam is almost half that of rice.

3. Edamame.

It is not only used as a vegetable by many people, but also sometimes as a snack. It's easy to eat, but it's a staple food, and a lot of legumes are staple foods. It is best to add it to rice to make multigrain rice, a proper and healthy staple food. And it's important to note that edamame is higher in calories than rice.

4. Lotus root.

Hubei lotus root soup is a must-have in the world, and Hubei itself is known as a carb paradise. A lot of breakfast is fried carbohydrates and is extremely high in calories. Drinking soup with rice for lunch thought it was a healthy combination of vegetables and protein, but I didn't expect the staple food to exceed the standard.

What are the staple foods of vegetables?

The first category: potatoes, yams, lotus root chips.

Article**2: These three foods contain nearly 5 times or more starch than ordinary vegetables (all of which contain less than 8 grams of carbohydrates per 100 grams). Therefore, the dishes made of these three foods, including baked potatoes, stewed beef brisket with potatoes, stir-fried shredded potatoes, potatoes in the three fresh, yam and mushroom soup, cold lotus root slices, osmanthus sugar glutinous rice lotus, etc., can be used as staple foods during the fitness period**, and do not be naïve to mistake it for vegetables.

The second category: broad beans, peas, lentils.

Article**3 Scrambled eggs with broad beans, fried broad beans with leeks, beef cubes with peas, fried peas with carrots, and small lentils in salt water, these are also home cooking dishes that we often eat, in addition to the red beans, black beans, and mung beans that we know are staple foods, many people will also mistakenly think that broad beans, peas and lentils are a kind of vegetables and consume too much. Ordinary vegetables have less than 8 grams of carbohydrates per 100 grams, and they, with a carbohydrate content of nearly 20 grams, want to mix in the vegetable army.

The third category: water chestnuts, water chestnuts, pumpkin.

Article**4 This type of food is different from the first two categories, and many people are accustomed to using water chestnuts and water chestnuts as cravings. Including water chestnut, water chestnut rice and other variants, eat directly, cooked, sweet taste, can't stop, if you are not careful, you will eat more. The carbohydrate content of these two foods should not be underestimated, and they are truly part of the whole grain staple.

In addition to the above, many people will mistake it for the staple food of vegetables, and the pumpkin that is easily mistaken for the staple food is actually a vegetable. As usual, compare the carbohydrate content, each 100 grams of pumpkin contains only grams of carbohydrates, close to the carbohydrate content level of ordinary vegetables, so it is recommended that everyone take pumpkin as a vegetable in the daily diet.

Chinese cabbage. Modern nutrition believes that Chinese cabbage not only contains sugar, fat, protein, calcium, phosphorus, iron, carotene, thiamine and other nutrients, but also contains rich dietary fiber, vitamins, riboflavin and antioxidants.

And Chinese cabbage is rich in water, low sodium content, can quench thirst, a little more food will not cause organ burden, has a certain protective effect on the cardiovascular and cerebrovascular in the middle-aged and elderly, and can also lower lipids**.

Therefore, Chinese cabbage, as a home-cooked vegetable, can be eaten raw or cooked; It can be used as a vegetable or as the main food, which is nutritious and versatile.

Boiled Chinese cabbage.

The stewed Chinese cabbage commonly used by Taoists can be eaten as the staple food of three meals a day, which has a good effect on improving gastrointestinal function and enhancing immunity.

Cook with boiling water, boil until the cabbage is soft and can be eaten, no need to add additional seasonings, it is the basic recipe of Bigu commonly used by Taoists, and can be eaten as the main food. It has the effects of clearing heat, clearing the intestines, lightening spots, and lowering lipids.

Choy sum salad. Choy sum is the innermost part of Chinese cabbage, and it is also the last part to grow completely, the taste is crisp, tender and sweet, rich in moisture, and can generally be eaten raw or chopped and cold, so as to retain its nutritional value to the greatest extent.

For hygienic reasons, it is recommended to rinse with clean water before consumption. It can quench thirst and prevent constipation.

Hot and sour cabbage. Stir-fried with cabbage, its crude fiber content is rich, wash first and then tear the cabbage when processing, which can better reduce the loss of nutrients, and the taste is more crisp and tender.

You can add pork belly and stir-fry it. Cabbage is used in conjunction with meat, which can not only increase the freshness of meat, but also reduce the nitrite content of meat.

It is important to note that:

Chinese cabbage should be washed first and then cut to prevent vitamin C from being dissolved in water and causing nutrient loss.

Adding the right amount of vinegar before cooking is the finishing touch from both a taste and a nutritional point of view. Vinegar can decompose the calcium, phosphorus and iron in Chinese cabbage, which is conducive to human absorption; At the same time, it can also coagulate the protein in Chinese cabbage without spilling loss.

Hello generally refers to plants or mushrooms and algae that can be cooked as dishes, but in terms of nutrition, we eat ingredients with a sugar content of less than 5g and 100g as vegetables! Some vegetables with high sugar (starch content) are all regarded as staple foods, and the starch content in these 5 foods is nearly 5 times that of ordinary vegetables! If you eat these 5 vegetables with high starch content as ordinary vegetables, and then combine them with some regular staple foods, such as sour and hot shredded potatoes with rice, pork ribs and yam with corn, if you eat them in this way, you will consume too many carbohydrates and your weight will increase!

Many people think that they should eat more vegetables in the **, but by mistake, they consume more carbohydrates, which seems to be extremely harsh and restricts their diet, but it backfires! In fact, in addition to the 5 kinds of vegetables mentioned above, there are many similar "vegetables", which are best eaten as staple foods, such as boiled peanuts, boiled edamame, corn kernels, peas, water chestnuts, carrots, taro, etc., when eating these foods, the staple food must be reduced in moderation!

Hello! In fact, there are many ingredients in our lives that seem to be vegetables that are actually staple foods, such as corn, potatoes, sweet potatoes, and so on.

In our daily life, we often come into contact with these "vegetables", such as potatoes, yams, and taro, but in fact, they hide their true identity: nutritionally, these potatoes and taro are actually staple foods.

As shown in the figure below, it can be said that it is a proper combination of staple food + staple food.

In such a meal, the nutrients consumed will basically be concentrated in "carbohydrates"; Among the seven major nutrients required by the human body, in addition to sufficient carbohydrates, the intake of other high-quality protein, vitamins, minerals, dietary fiber and other nutrients is likely to be insufficient, so such a diet is unbalanced.

Staple foods that are easy to "confuse".

1. Potatoes. Potatoes have a lot more calories and carbs than real vegetables, see the comparison chart below:

The calories of 100 grams of potatoes are several times that of cabbage, and the carbs are more than ten times that of vegetables!

However, the carbohydrates and calories of potatoes are relatively lower than those of grains (such as rice), and the dietary fiber is relatively more, so potatoes are good as a staple food, on the one hand, it can reduce the total calories of rice and flour staple foods, and on the other hand, it can increase the nutrients of staple foods and improve nutritional value!

2. Yam. The carbohydrate content of yam is also more than 10 grams and 100 grams.

Therefore, yam also needs to be eaten as a staple food, and yam is also a good choice for boiling porridge or steaming directly as a staple food.

3. Taro. In life, many people like to eat taro roasted pork ribs, or shallots and taro soup. The taro absorbs the flavor of the soup, and with the soft texture, it is really delicious. But the carbohydrate content of taro is slightly higher than that of potatoes, and the carbohydrate is: 100 grams.

4. Lotus root. In addition to the above, there are also such as lotus root, water chestnut, water chestnut, pumpkin ......It is also starchy, but the content is a little lower than that of potatoes and taro; The nutrition of these kinds can be said to be between staple foods and vegetables, especially lotus root, which has a large carbohydrate content. If you like to eat these dishes, you can also eat less staple foods.

In addition, there are vermicelli (ants on the tree), corn (pea fried corn), water chestnut, purple sweet potato and other foods are high in starch, if you treat them as normal vegetables and do not control the amount, it may lead to excessive carbohydrate intake.

The Dietary Guidelines for Chinese Residents recommend eating 50 100 grams of potatoes as a staple food every day. Next time, if there is potato stew and beef, taro button meat, yam roasted chicken, vinegared shredded potatoes, egg yolk baked sweet potato, stir-fried yam ......Be careful to eat less staple foods.

Dear, I will find out for you: staple foods include cereals, potatoes, and miscellaneous beans, such as oats, buckwheat, pumpkin, potatoes, sweet potatoes, red beans, mung beans, peas, kidney beans, etc.; The first category: beans Peas say that peas are very nutritious, rich in protein, dietary fiber and vitamin C, eating peas can help**.

But do you make it, every 100 grams of peas with pods, about grams of carbohydrates, will bring 111 calories. If you use it as a staple food, it does help**, but if you eat peas as a dish after eating the staple food, it is a different matter. Fava beans are similar to peas, with a carbohydrate content of grams and about 111 calories per 100 grams of fava beans.

The sword beans, which also belong to beans, only have 40 calories per 100 grams, so the menu choice during the ** period is very particular! Edamame edamame is higher in calories than peas and fava beans, with about 131 kcal per 100 grams. But it is very rich in protein and dietary fiber, and it can also be used as a staple food choice, just eat some in moderation!

The second category: rhizomes Yam Yam The beauty effect of yam is well known to everyone, because of the low fat content, many people also regard yam as one of the main foods. Yam is not high in calories, but it is rich in carbohydrates, which is much higher than leafy greens, so if you already have yam on your menu, remember to eat less rice.

Water chestnutsMany people take water chestnuts as a snack, thinking that it is rich in water and sells coarsely, so there is no need to worry about gaining weight. In fact, compared with other vegetables, water chestnuts are relatively high in calories, just eat a few in small amounts, if you can't stop eating them as snacks, it will be easy to gain weight in the long run. The carbohydrate content of lotus root is relatively high compared to other vegetables, and the calories of lotus root are about 73 kcal per 100 grams.

Taro taro contains protein, starch and a small amount of fat, and many people love to eat taro, and they can't stop eating it. But in fact, the starch content of taro is not low, and it is easy to gain weight if you eat too much! Category III:

Fruits Water chestnut is also a craving snack that many people love to eat, but the calories per 100 grams of water chestnut are about 101 kcal, containing carbohydrate grams, it is better to eat it as a staple food or a snack to pad hunger when adding meals, and a small amount of food can be eaten.

1. Artemisia stalks and chrysanthemum.

The two are basically similar in taste, but in terms of appearance, Artemisia annua stalks belong to Artemisia microphylla, with thin and long stems and small leaves; Whereas, chrysanthemum stems are thicker and shorter, and the leaves are larger.

2. Winter bamboo shoots and spring bamboo shoots.

Winter bamboo shoots are pale yellow, without a little green, if there is wild eggplant green, it is spring bamboo shoots; The winter bamboo shoots are short and thick, the spring bamboo shoots are slender and hairy, and the skin covered by the outer one has black stripes, and the overall color is black; The outer skin of winter bamboo shoots is tightly wrapped together, which is very solid to the touch, while the outer skin of spring bamboo shoots is a little loose; The size of winter bamboo shoots is small, most of them are about three taels, while the spring bamboo shoots are hypertrophied, most of them are more than half a catty.

3. Loofahs and cucumbers.

Cucumbers are pitted and have no edges, but loofahs have no pittings and some are edged and some are not edged; Cucumbers can be eaten raw and cold, but loofahs can only be fried and eaten; Cucumbers will taste a little crispier than loofahs.

4. Garlic sprouts, garlic yellow and leeks.

Garlic seedlings are green and robust garlic yellow made by using garlic or garlic cloves to be cultivated by seeing the light, which is characterized by bright green color and crisp and tender texture; Garlic yellow is a softened garlic seedling cultivated by shading garlic or garlic cloves, which is characterized by bright yellow color and tender texture; Leeks are shorter in length than garlic, and the leaves are wider than garlic, and the tips of the garlic leaves are a little silver curly, and the leaves of leeks are like leeks and are straight.

The first group, cauliflower and broccoli Cauliflower is a beige white vegetable with green leaves at the root, and the off-white cauliflower can only be seen by peeling off the outer layer of green leaves, while the roots of broccoli and cauliflower are similar to the leaves on the outside, only the inside is different, broccoli is green. Cauliflower and broccoli are very similar, but broccoli is more than twice as high as cauliflower, all because broccoli is much more nutritious than cauliflower.

The second group, bamboo shoots, lettuce and asparagus feel that all bamboo shoots are almost the same, but the most similar is bamboo shoots, lettuce and asparagus, the appearance of these three is almost identical, but their taste is not too different, so they have different practices, lettuce is more crisp and refreshing, so it is generally used to make cold dishes, bamboo shoots and lettuce are more often used to fry ants to eat, because their taste is more tough, cold salad is too hard, affecting the taste.

The third group, cabbage and purple cabbage Cabbage and purple cabbage are almost identical in appearance except for the different colors