What vegetables are the most delicious and nutritious? Eating more vegetables is good for our health. There are many kinds of vegetables, and different vegetables have different nutritional values. Next, I will take you to know what vegetables are the most delicious and nutritious.
What is the most nutritious vegetable for pumpkin?
Pumpkin contains protein, carotene, vitamins and 8 essential amino acids, calcium, zinc, iron and phosphorus. Cobalt in pumpkin is one of the important components of red blood cells in blood, and zinc in pumpkin directly affects the function of mature red blood cells.
Tricolor amaranth
Amaranth is divided into red amaranth and green amaranth, and the blood-enriching effect is among the best. Amaranth is rich in iron, calcium and vitamin K, which can provide rich nutrition for human body, help to keep fit and improve human immunity, and is known as "longevity vegetable". It is worth mentioning that amaranth does not contain oxalic acid, and the calcium and iron contained in it can be easily absorbed and utilized after entering the human body.
spinach
Spinach is the most common vegetable and a famous blood-enriching food. Spinach is rich in iron, carotene and folic acid, and the folic acid content per 100g of spinach is as high as 50mg, ranking first among vegetables. However, spinach also contains a lot of oxalic acid, which can be boiled with boiling water and tastes more delicious.
Daylily bud
Day lily has the largest iron content, which is 20 times higher than the familiar spinach. It is rich in iron, and other nutrients, such as vitamins A, B 1, C, protein, fat and colchicine, have diuretic and stomachic effects. It is a very good blood-enriching food.
carrot
Carrots are carrots. Because of their high nutritional value, they are called "small ginseng". Carrots are rich in vitamins. More than half of the more than 20 vitamins found at present can be found in carrots. Carrots are flat and sweet, can be eaten often, have no contraindications, and are also rich in beta carotene, which has excellent benefits for blood!
celery
From the point of view of nutrition, celery has a high iron content and is a good vegetable for enriching blood. It is particularly worth mentioning that celery leaves are higher than stems in many nutritional indexes. For example, the contents of carotene, vitamin C, vitamin B 1, protein and calcium in celery leaves are higher than those in stems, which is very suitable for people with osteoporosis and iron deficiency. When cooking celery, you must keep the leaves.
What vegetables are the most delicious and nutritious? Twenty kinds of vegetables are the most nutritious.
First place: Douban. Also called watercress and watercress, they are common in southern China such as Guangdong and Guangxi, and can be eaten all year round, especially from early winter to late spring. British research has confirmed that watercress is rich in antioxidants and can kill free radicals. Eating before exercise can enhance the fitness effect.
Second place: green vegetables. Belonging to Cruciferae, it is rich in vitamin B 1, vitamin B2, vitamin C, dietary fiber and minerals such as calcium, phosphorus and iron, and has the functions of enhancing immunity and detoxifying. It is worth noting that the nutrients in the outer leaves of Chinese cabbage are much higher than those in Chinese cabbage.
Third place: Beet. Beet root is rich in vitamin C, vitamin K, dietary fiber and polyphenols, which are beneficial to heart health, and can lower blood pressure and blood lipid. However, beetroot has a high sugar content, and eating too much is not good for controlling blood sugar, so it should be moderate.
Fourth place: beef skin dish. Cowhide is another variety of beet. Beets pay attention to eating roots, while cowhide pays attention to eating leaves. However, their nutritional characteristics are very similar. Beet leaves contain a lot of dietary fiber, vitamin C, beet red and other antioxidant substances, which can not only reduce inflammation in the body, but also reduce the risk of cancer and heart disease.
Fifth place: spinach. Spinach contains a lot of beta carotene and iron, and it is also an excellent source of vitamin B6, folic acid and potassium. British research has confirmed that spinach is one of the best sources of lutein, which can prevent eye aging. Spinach is rich in antioxidants and vitamin K, which can activate brain function and strengthen bones.
Sixth place: chicory. Chicory is a medicinal and edible plant, and its roots contain inulin and aromatic substances, which can promote the activities of human digestive organs.
Seventh place: Youmaicai. Youmai cuisine is rich in water and low in calories, and contains vitamin C, vitamin B2, carotene, calcium, iron, phosphorus, potassium and other nutrients. It is also a good source of dietary fiber, which can prevent constipation.
Eighth place: celery. Every 100g celery contains 2.2g of protein, 8.5mg of calcium, 6 1mg of phosphorus and 8.5mg of iron, and is rich in carotene and vitamins. The content of protein is 1 times higher than that of common fruits and vegetables, and the iron content is about 20 times that of tomato. It should be noted that the nutrient content of celery leaves is higher than that of celery stems, the carotene content is 88 times that of stems, and the vitamin B 1 is 17 times that of stems.
Ninth place: Roman lettuce. At present, there are no varieties of Roman lettuce in China, but the nutritional value is similar to that of lettuce. Rich in B vitamins, vitamin C, vitamin E and so on. , and rich in dietary fiber and minerals. Eating more lettuce is good for human digestive system. Lettuce also contains lettuce element, which has the functions of clearing away heat, diminishing inflammation and hypnosis.
Tenth place: Cabbage. This widely admired vegetable has been introduced to China in recent years, but it is still in the cultivation stage and has not been planted in a large area. Rich in vitamins, bioactive substances and minerals, with high nutritional value.
What vegetables are the most delicious and nutritious? How to eat vegetables is better?
1, buy a small one
Many vegetables taste sweeter because of their small size, which is also beneficial to health. Such as tomatoes and carrots, can be bought in many large supermarkets and professional food stores.
Step 2 add some oil
Fear of fat always makes us feel as far away from oil as possible. However, some healthy oils, such as heart-healthy olive oil, can make vegetables more delicious, and it is easier to achieve the health goal of three to five servings of vegetables a day. When roasting broccoli, drop a few drops of olive oil, add salt and pepper.
Step 3 add some salad dressing
Raw vegetables may be hard to swallow, but would it be better to dip them in skim bean paste or your favorite salad dressing? Eat during work breaks or while watching TV.
Step 4 add some cheese
Moderate. Cheese sauce will make broccoli or cauliflower more delicious, or add a little cheese you like to mung beans, spinach and cabbage.
5. Hot dishes
Europeans are always curious about why Asians can eat so many vegetables, including broccoli with strong taste. This is because Asians are not as sensitive to bitterness as whites. The real secret is that Asians like spicy food. Steam or cook vegetables for 30 to 60 seconds, then take them out and soak them in cold water, which will reduce the bitterness.
6. Put Brussels sprouts in the microwave.
If you think Brussels sprouts taste bad, you can slice them obliquely, add some water and butter, put them in the microwave, take them out and add some wormwood.
7. Clever handling of onions
Onion families, such as green onions and garlic, are rich in anticancer compounds, but many people hate them because of their strong taste. Drop some olive oil into chopped green onions or onions and wrap them in tin foil, so the taste is not so strong.
Poisonous vegetables
1, rootless bean sprouts
Some bean sprouts (especially soybean sprouts) are applied with herbicides during production, which makes the grown bean sprouts strong and rootless. Herbicide contains carcinogens and other substances, and rootless bean sprouts absorb this poison.
Therefore, this rootless bean sprout is not suitable for eating.
2. Old pumpkins with a long history
High sugar content, and because of long storage time, it is easy to cause anaerobic alcoholysis of melon meat, which changes the quality of melon and is not good for health after eating.
3. Rotten ginger
Rotten ginger will produce a strong toxin-safrole, which will cause liver cell poisoning and damage liver function.
Therefore, when purchasing ginger, you should choose large pieces of fresh ginger that are fresh, complete in appearance and free from mildew.
4. Autumn lentils and pods
These foods contain a coagulation substance-lectin, which can coagulate blood and is a kind of toxic protein. Its pods contain a hemolysin. These toxic components are particularly high in the mature "old lentils" in autumn, and people often get poisoned after eating them, and have symptoms such as headache, dizziness, nausea and vomiting. But these toxins can be destroyed by high temperature treatment.
Therefore, this vegetable should be fried at high temperature and cooked thoroughly before eating.
5, fresh fungus
Fresh auricularia contains a photosensitive substance called porphyrin. After people eat it, the skin irradiated by light can cause dermatitis, itching, edema and pain, and some people may have difficulty breathing due to throat edema.
Therefore, it is only safe to buy dried fungus and eat it after drinking water.
6. Fresh daylily
It contains a highly toxic substance colchicine, which will be poisoned if eaten. The symptoms of poisoning are nausea, diarrhea, headache, thirst and even coma.
Therefore, fresh daylily must be cooked and dried before eating.