Dietary advice
The Spring Festival is coming, what most tired during the holiday, and what is the most busy, perhaps you can say the tired, the tooth mouth, actually the most busy most tired is the esophagus, stomach and intestinal, liver, etc. During the Spring Festival, or relatives and friends come to recieve guest and avoid warm hospitality. Every little chicken, duck, fish and meat, high fat, protein, became the main table. After dinner party, everyone started in tea and chat program began eating dessert, snacks, peanuts, William, almond, hazeinut one. A program didn't finish, peanut, GuaZiPi is already a hill. The tremendous amount of food, make intestines and stomach for leisure, then no notice reasonable collocation remind you besides diet, don't over-eat, don't forget to eat vegetables every day, every meal. As the saying goes: "three days, the two stars strictly.
Vegetables nutritional value
Vegetables is an important part of the diet, vegetables are plant roots, stems and leaves, flowers, etc, they are the main nutritional significance for human offers a variety of vitamins and minerals and dietary fiber. In addition to containing vegetables rich vitamin and mineral outside, still contain various organic acids, aromatic substances and pigment, make them good for stomachic sensory properties, and promoting digestion, rich food diversity is of great significance.
The moisture content of vegetables in more than 90%, its most protein content below 3%, fat content of less than 1%. Except a few other vegetables and lotus root tuber crops, most vegetables in starch content is low, belongs to the low energy foods. Vegetables contain except vitamin D and vitamin B12, almost all the vitamins beyond particularly rich in vitamin C and carotene, but the B vitamin content is high. In addition, the green leafy vegetables, its high content of vitamin K content was positively correlated with green shades.
The traditional meal of residents in our country rich in vitamin A and vitamin B2 animal food, and the body needs less vitamin A majority of the vegetables and carotene, green leafy vegetables dietary vitamin B2 is one of the important sources. Because of the residents of our country which fruit consumption is not high, rich in vitamin C, so also the fruit of dietary vitamin C is mainly derived from vegetable. Therefore, in dietary intake sufficient to ensure the supply of vitamins vegetables are very important.
Vegetables contain various minerals, including potassium, magnesium, calcium, iron, etc, are an important source of minerals, adjust dietary humoral acid-base important food category. China's main meal of iron for nonheme iron absorption efficiency, low and egetables contain rich vitamin C, can help to absorb iron, so as to ensure the biological utilization of iron is very important.
Many green leafy vegetables and calcium-rich GaiLan, rapeseed, such as a small dish, three-colored amaranth XueLiHong, black fungus, etc, in every 100 grams of 100 mg calcium to ensure supply of dietary calcium, is of great significance. But the spinach, KongXinCai XueLiHong, etc, with the leaf water containing more vegetables acerbity oxalic acid, which will be iron and calcium oxalate with such minerals, these minerals, the biological utilization cooking process should be noticed. Best in boiling water for 1 minute, make most Chao dissolves oxalic acid, remove Fried food, or cold. However, long time Chao food can cause a loss, vitamin C shall strictly control the time.
With dark green egetables, in tender bine leafy vegetables (including flowers and hornworts) contains the most abundant nutrients. Photosynthesis, chlorophyll, the blade carotene content is higher, in every 100 grams XianCai can reach 2 ~ 4 milligrams. Variegated dark green vegetables is carotene, vitamin C, vitamin B2, calcium, iron, magnesium and all kinds of good source of nutrients, every 100 grams of vitamin C content XianCai in 20 mg, vitamin B2 content of protein content about 0.10 mg, also can reach above the 1%. In addition, orange vegetables of carotene content is higher, such as carrots, pumpkin, hearts sweet potato, etc. In light of various minerals and carotene content low, but some varieties rich in vitamin C, such as the balsam pear, cabbage, peppers, etc.
Not your taste home-cooked food
(1) the cabbage
Chinese cabbage in north China is the most important in the life, the color vegetable varieties can be divided into qing kou cabbage and chilling cabbage, belong to two kinds of color vegetables. One of nutriment qing kou cabbage higher content chilling cabbage. 100 grams of qing kou cabbage contains moisture 95%, 28 mg vitamin C, beta-carotene, 35 mg calcium 80 micrograms, protein 1.4 gram.
Chinese cabbage seedlings cabbage, also known as small as vegetables. It contains beta-carotene, their nutritive value above grow cabbages. Cabbage contains moisture content of 100 grams, vitamin C 95 28 mg, carotene, vitamin B2 168 micrograms 0.09 mg calcium, protein, 90 mg 1.5 grams.
Chinese cabbage storage, but after storage of green leaf gradually become dry layer, the vegetables with yellowish-white for food. Some people don't like chlorosis, deliberately abandon to eat only a tender green heart. But the green leaves of cabbage leaf nutrients content is white. If the outer green leaf carotene content than the centre part of yellow leaf high decuple, vitamin C content high ten times. Therefore, should try to retain outer leaves.
(2) cabbage
Name is called "the ball cabbage, also known as cabbages, cabbage or cabbage, etc. It belongs to the light of vegetables. Generally speaking, the nutrient value and cabbage cabbage, only difference of vitamin C content is higher than cabbage. Cabbage contains 100 grams of fresh 1.5 grams of proteins, carbohydrates, vitamin B1 0.03 3.6 mg vitamin B2 0.03 mg, vitamin C, calcium 49 40 mg. In addition, cabbage fortified with folic acid. Pregnant women, folic acid supplements to eat some cabbage. Cabbage fry, boil, cold storage, and to all the love, and family.
Cabbage contains fresh meat, plant sterilization bacteriostatic antiphlogistic effect, Cabbage contains some "ulcer healing factor" to ulcer, have good therapeutic effect, can accelerate wound healing, ulcer patient is effect of food.
From the vitamin C and preservation of physiologically active substances, cabbage, or eat the most suitable JiHuo stir-fry. This can maximize the nutrition and health.
(3) spinach
Spinach is chenopodiaceae plants, also called chek root vegetables, dark green vegetables in the famous varieties. Spinach protein content of 2.6%, protein content in vegetable is one of the highest, Its carotene content is also prominent, some varieties can even and carrots. 100 grams of spinach contains vitamin C 32 milligrams, carotene, vitamin B2 0.11 2.92 mg, and similar three-colored amaranth.
Spinach calcium and iron content in vegetables belong to a high, every 100 grams of spinach calcium and iron content respectively and 2.9 mg 66 mg. Many people think of iron spinach is good food, but the spinach contains a lot of oxalic acid, make the person feels acerbity mouth after eat spinach, combined with iron and calcium oxalate forming human cannot absorb the precipitation and spinach iron and calcium biological utilization is very low. So-called spinach can cook and tofu, actually with calcium tofu, because with the combination of oxalic acid caused by human waste unable to absorb. Oxalic acid easily soluble in water, so if the cook in boiling water before the spinach, abandon to Chao in Chao dish, can remove water of oxalic acid, greatly improve the efficiency of calcium and iron, also can enjoy spinach and bean curd of delicious taste with stew.
(4) carrots
Carrots are called JinSun JinCan, clove, radish umbrelliferae vegetable root, the carrot is orange. It contains beta-carotene, and "soil ginseng" laudatory name.
Carrot contains rich carotene content, according to the different varieties and cultural conditions. In Japan at present developed the high quality carrot varieties, carotene content of every 100 grams carrots in 12 mg carotene, and our general breed only 3 ~ 4 milligrams. Even so, it is the best source of carotene. Every day to eat carrots, can satisfy 150 grams A day of vitamin A in adults. Accordingly, often eat carrots can prevent vitamin-a deficiency, strengthen and improve the body's night vision. A recent study found that carrots can increase the heart's blood supply, lower cholesterol, blood pressure, cardiac function.
Carrot belongs in the vegetable contain low moisture, only for 87 ~ 90%, Contains more sugar, carbohydrate content of 7 ~ 10%. Besides, carrot beta-carotene also contain a certain amount of vitamin C, 100 grams of carrot contains vitamin C about 13 mg. The B vitamins and minerals content is outstanding. Carrots are red and yellow, red of the nutrient content low carrot, yellow and orange carrots in protein, carotene, vitamin C were more abundant.
Carrots can be made of clay, carrot juice, carrot cooked carrots, etc. In the process of carotene loss in cooking, also very stable. Carrots and meat stew, can cover with its special odor, and because of the existence of fat meat and promote carotene intake. Raw carrots, carotene, so low absorption for Fried food or stewing carrots.
(5) radish
Plant, edible turnip is cruciferous part is the root, the underground test belongs to light vegetables. According to the variety, turnip color is red turnip, bai luobo, turnip, etc., according to size XinLiMei turnip water turnip, cherry points and turnip, etc. The moisture content in 88% turnip, some varieties between ~ 93 containing a certain amount of sugar and starch and its carbohydrate content in 3% ~ 9.
The carotene content turnip, but low vitamin C content is rich. Every 100 grams turnip contains vitamin C 20-40 mg. One of the B vitamins and minerals is comprehensive, but with less than leafy green vegetables.
Remove the nutritional value, turnip also has many health care function, thus has attention. Turnip contains amylase and mustard oil, feed raw food. When soa Folk common colds cough and asthma, carrot, sputum, tracheitis, dysentery, headache, constipation common disease. Due to the physical active substances in carrot high heat, so after losing activity of peptic action when raw turnip.
The nutrition value, LuoBuYing as vegetables can eat. The vitamin C and carotene content is higher, the calcium content turnip itself. 100 grams of small red LuoBuYing contains calcium da 238 mg. However, the oxalic acid content is higher, LuoBuYing block mineral absorption, before eating. With boiling water appropriate Chao
(6) tomatoes
Tomatoes also said tomatoes, bio-control technology belong to vegetables. It's beautiful color from the lycopene, is a powerful antioxidants. Tomatoes contain rich vitamin C and carotene, every 100 grams of tomato contains beta-carotene 0.55 mg, vitamin C and mg, the B vitamins and minerals content is outstanding.
If the content of nutrient pure theory, tomato than green leafy vegetables. But as a vegetable cooking tomato, and can be used as fresh fruit, can also used as a condiment, therefore the significance in dietary. Because of strong acid, tomatoes, vitamin C protective, even after cooking, vitamin C and small losses. Add tomato sauce, tomato juice, tomato sauce seasoning can also reduce loss of vitamin C.
Tomatoes due to contain rich vitamin C and organic acids, it is the iron reduction of vegetables, can promote human body to absorb iron. From this point of view, the people are eating tomatoes anemia. There must be due to disappear, tomato, heat effect, it is very good in summer fruits and vegetables. But should pay attention to the cultivation of winter shelter, tomatoes, vitamin C content is low, organic acids, open-air cultivation and high nutritional value of tomato.
(7) of cucumber
Cucumber belongs to melons vegetables, which cucurbitaceae crops. Generally speaking, melons vegetables of carotene content low, mineral content nor prominent. Their features are delicate taste sweet fragrance is pleasant, or contain a certain quantity of vitamin C, sodium, energy and special low fat content. 100 grams of fat in cucumber is only 0.5 gram, protein, vitamin C and 0.8 grams, sodium 5 mg, mg/energy 15 kilocalorie. Can eat cucumber, is the preferred greenstuffs summer. The nutrients contained therein, although not high, but because it will not be processed food and cooking. To meet the vitamin C 1 supply, need to eat 900 grams of cucumber. Due to the energy content of cucumber fruits, is still lower than the famous food reducing weight, weight control people. In recent years, cucumber contains "gourd, meat" anti-cancer effects.
(8) pumpkin
Pumpkins are called FanGua WoGua melons, rice and other melons vegetables, and is same, also be the crops. Old pumpkin contains small amounts of starch, compared with other melons vegetables slightly higher energy levels. 100 grams of pumpkin contains carbohydrate 4.5 grams, energy and kilocalorie. Pumpkin meat, sweet, flavour can be when food soft rice, also can also be when to make stuffing, preserved, and snacks.
Pumpkin gold color, carotene content is very rich. 100 grams of pumpkin contains beta-carotene, edible 200 grams 0.89 mg pumpkins can satisfy male adult day vitamin A need for nearly 40%.
In recent years, the health care effect caused a pumpkin. Pumpkin easy digest, without excitant food, suitable for gastric ulcer patient, The sodium is extremely low, suitable for hypertension patients and renal patients eat, Pumpkin contains mannose, can prompt, suitable for constipation defecate expedite patient edible.
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