Question 2: What vegetables are the best for body nutrition? 1. Classification of vegetables: According to their different structures and edible parts, they can be divided into leafy vegetables, rhizomes, melons, eggplant fruits and fresh beans. The nutrients contained in it have their own characteristics due to different types. 1, leafy vegetables: including Chinese cabbage, spinach, rape, cabbage, amaranth, leek, celery and Artemisia, mainly providing carotene, vitamins C and B2. Among them, rape, amaranth, potherb mustard, shepherd's purse and spinach are rich in carotene and vitamin C, and inorganic salts, especially iron, are not only rich in content, but also have good absorption and utilization rate, so these foods are very important to prevent anemia. However, the content of protein is low, averaging about 2%; The fat content is less, with an average of no more than 0.5%; Carbohydrates generally do not exceed 5%. 2. Rhizomes: including radish, potato, lotus root, sweet potato, yam, yam and taro. The starch content in lotus root and sweet potato is high, about 15 ~ 30%, and sweet potato is the highest. Carrots contain high carotene, which can reach 4.07 mg per100g. Protein and fat content are generally low, while protein content in potatoes and taro is relatively high, about 2%. Rhizome also contains inorganic salts such as calcium, phosphorus and iron, but the content is not much. 3. Melons and solanaceous fruits: including wax gourd, pumpkin, zucchini, loofah, cucumber, eggplant, tomato and pepper. This nutrient content is low. But peppers are rich in vitamin C and carotene. The vitamin C content per catty of persimmon is equivalent to 2 catty of banana or 2 catty of half apple or 3 catty of pear. Because tomatoes contain organic acids, they can protect vitamin C from being destroyed, and the cooking loss is much less. 4. Fresh beans: including edamame, pea, broad bean, lentil, broken mung bean, etc. Compared with other vegetables, fresh beans are rich in protein, carbohydrates, vitamins and inorganic salts. The iron in fresh beans is easy to digest and absorb, and the quality of protein is good. Classification of fruits: Fruits can be divided into fresh fruits and dried fruits. There are many kinds of the former, including apples, oranges, peaches, pears, apricots, grapes and bananas. The latter is dried fruit made of fresh fruits, such as raisins, dried apricots, candied dates and dried persimmons. Nutritional characteristics of vegetables: Vegetables are an important source of vitamin C, carotene and vitamin B2, especially the content of vitamin C is extremely rich. Vegetables account for a large proportion in the diet, so they are extremely important. Generally speaking, these vitamins are the most abundant in all kinds of fresh green leafy vegetables, but relatively less in melons and eggplant fruits. In green leafy vegetables, except vitamin C, the contents of other vitamins are higher in leaves than roots, young leaves than dead leaves, and dark leaves than bright leaves. Therefore, when choosing vegetables, we should pay attention to choosing fresh and dark vegetables. Vegetables are also an important source of inorganic salts, especially potassium, sodium, calcium and magnesium. Their final metabolites in the body are alkaline, so they are called alkaline foods. Foods rich in protein, such as grain, beans, meat, fish and eggs, are called acidic foods because of their high sulfur and phosphorus content. After transformation in the body, the final products are mostly acidic. A certain proportion of acidic and alkaline foods must be maintained in the human diet, which is conducive to maintaining acid-base balance. So eating vegetables and fruits plays an important role in the acid-base balance of vitamins. Some vegetables, such as spinach, cowhide, water spinach, onion, etc., are easy to form calcium oxalate with calcium, which is difficult to be absorbed by the human body and is not conducive to the absorption and utilization of calcium. Therefore, patients who need calcium supplement should pay attention to choosing vegetables such as potherb, rape and kale, which are high in calcium and easy to be used by the body. Vegetables also contain more cellulose, hemicellulose, lignin and pectin. These substances can not be hydrolyzed by human digestive enzymes, but can promote intestinal peristalsis and facilitate fecal excretion. Studies have found that dietary fiber can also prevent and reduce the absorption of cholesterol, so eating more vegetables is beneficial to prevent atherosclerosis. Nutritional characteristics of fruit: the nutritional components of fresh fruit mainly contain vitamins and inorganic salts, especially vitamin C. According to the analysis of nutrition experts, the content of vitamin C in fresh jujube is as high as 540mg/ 100g, which is 30 ~100g times that of common vegetables and other fruits. The content of jujube is high, reaching 830 ~1170 mg/100g, and the utilization rate in human body is also high, with an average of 86.3%. Red and yellow fruits, such as oranges, apricots, pineapples and persimmons, contain more carotene. Grape and jujube contain high carbohydrate, mainly glucose, which can be directly absorbed and utilized, and also contain more than a dozen amino acids, so they are fruits with high nutritional value ...
Question 3: Which vegetables are the most nutritious? There are many kinds of vegetables and fruits, which contain all kinds of nutrients needed by human body and are the main sources of dietary vitamins and inorganic salts. They are also rich in cellulose, pectin and organic acids, which can promote gastrointestinal peristalsis and secretion of digestive juice, and play a great role in promoting people's appetite and helping digestion, but the contents of protein and lipids are very low.
1. Classification of vegetables: According to their different structures and edible parts, they can be divided into leafy vegetables, rhizomes, melons, eggplant fruits and fresh beans. The nutrients contained in it have their own characteristics due to different types.
1, leafy vegetables: including Chinese cabbage, spinach, rape, cabbage, amaranth, leek, celery and Artemisia, mainly providing carotene, vitamins C and B2. Among them, rape, amaranth, potherb mustard, shepherd's purse and spinach are rich in carotene and vitamin C, and inorganic salts, especially iron, are not only rich in content, but also have good absorption and utilization rate, so these foods are very important to prevent anemia. However, the content of protein is low, averaging about 2%; The fat content is less, with an average of no more than 0.5%; Carbohydrates generally do not exceed 5%.
2. Rhizomes: including radish, potato, lotus root, sweet potato, yam, yam and taro. The starch content in lotus root and sweet potato is high, about 15 ~ 30%, and sweet potato is the highest. Carrots contain high carotene, which can reach 4.07 mg per100g. Protein and fat content are generally low, while protein content in potatoes and taro is relatively high, about 2%. Rhizome also contains inorganic salts such as calcium, phosphorus and iron, but the content is not much.
3. Melons and solanaceous fruits: including wax gourd, pumpkin, zucchini, loofah, cucumber, eggplant, tomato and pepper. This nutrient content is low. But peppers are rich in vitamin C and carotene. The vitamin C content per catty of persimmon is equivalent to 2 catty of banana or 2 catty of half apple or 3 catty of pear. Because tomatoes contain organic acids, they can protect vitamin C from being destroyed, and the cooking loss is much less.
4. Fresh beans: including edamame, pea, broad bean, lentil, broken mung bean, etc. Compared with other vegetables, fresh beans are rich in protein, carbohydrates, vitamins and inorganic salts. The iron in fresh beans is easy to digest and absorb, and the quality of protein is good.
Classification of fruits: Fruits can be divided into fresh fruits and dried fruits. There are many kinds of the former, including apples, oranges, peaches, pears, apricots, grapes and bananas. The latter is dried fruit made of fresh fruits, such as raisins, dried apricots, candied dates and dried persimmons.
Nutritional characteristics of vegetables: Vegetables are an important source of vitamin C, carotene and vitamin B2, especially the content of vitamin C is extremely rich. Vegetables account for a large proportion in the diet, so they are extremely important. Generally speaking, these vitamins are the most abundant in all kinds of fresh green leafy vegetables, but relatively less in melons and eggplant fruits. In green leafy vegetables, except vitamin C, the contents of other vitamins are higher in leaves than roots, young leaves than dead leaves, and dark leaves than bright leaves. Therefore, when choosing vegetables, we should pay attention to choosing fresh and dark vegetables.
Vegetables are also an important source of inorganic salts, especially potassium, sodium, calcium and magnesium. Their final metabolites in the body are alkaline, so they are called alkaline foods. Foods rich in protein, such as grain, beans, meat, fish and eggs, are called acidic foods because of their high sulfur and phosphorus content. After transformation in the body, the final products are mostly acidic. A certain proportion of acidic and alkaline foods must be maintained in the human diet, which is conducive to maintaining acid-base balance. So eating vegetables and fruits plays an important role in the acid-base balance of vitamins. Some vegetables, such as spinach, cowhide, water spinach, onion, etc., are easy to form calcium oxalate with calcium, which is difficult to be absorbed by the human body and is not conducive to the absorption and utilization of calcium. Therefore, patients who need calcium supplement should pay attention to choosing vegetables such as potherb, rape and kale, which are high in calcium and easy to be used by the body.
Vegetables also contain more cellulose, hemicellulose, lignin and pectin. These substances can not be hydrolyzed by human digestive enzymes, but can promote intestinal peristalsis and facilitate fecal excretion. Studies have found that dietary fiber can also prevent and reduce the absorption of cholesterol, so eating more vegetables is beneficial to prevent atherosclerosis.
Nutritional characteristics of fruit: the nutritional components of fresh fruit mainly contain vitamins and inorganic salts, especially vitamin C. According to the analysis of nutrition experts, the content of vitamin C in fresh jujube is as high as 540mg/ 100g, which is 30 ~100g times that of common vegetables and other fruits. The content of jujube is high, reaching 830 ~1170 mg/10 ... & gt
Question 4: What are the least nutritious vegetables? Vegetables with the longest preservation time have the worst nutrition.
Question 5: What vegetables are the most nutritious? The American Center for Public Science scores 85 kinds of common vegetables and ranks the top ten with the highest nutrition for your reference when purchasing. They are: spinach, cabbage, radish tassel, lettuce, pumpkin, mustard, sweet potato with skin, broccoli, carrot and red bell pepper.
Question 6: Which vegetable is the most nutritious spinach?
Question 7: Who knows what nutrients all kinds of vegetables have and what benefits they have for the body? Nutritional components of vegetables and fruits
Fruit is rich in vitamin C, vitamin A and various minerals (most of which are potassium) necessary for human body. It is not only high in water content, but also rich in fiber, which can promote health, enhance children's immunity and achieve the effect of preventing diseases. However, it should be noted that some fruits are high in sugar, and they will still get fat after eating too much ~
The table below shows the nutritional components of various common vegetables and fruits.
Nutritional analysis of vegetables: Chinese cabbage;
Cabbage is rich in vitamin C and fiber, which can help digestion and prevent constipation. In addition, there are many trace elements necessary for human body, especially manganese, which can promote metabolism and help children grow and develop.
Vegetable nutrition analysis: Chinese cabbage;
Chinese cabbage is rich in vitamin C, phosphorus, iron, calcium and vitamin B. It is a vegetable with low calorie and high fiber content, which can regulate children's gastrointestinal function and prevent skin diseases, chapped lips and stomatitis.
Vegetable nutrition analysis: spinach;
Spinach has a very high nutritional value and is rich in protein, carbohydrates and vitamins, which can strengthen the body and increase the resistance. In addition, rich iron and folic acid content can prevent anemia and scurvy in children.
Nutritional analysis of vegetables: broccoli;
Broccoli contains more vitamin C than an orange, more calcium than a glass of milk, and is rich in fiber and vitamin A, which can prevent cancer. Rich in vitamin K contributes to children's bone health.
Nutritional analysis of vegetables: carrots;
Carrots are rich in vitamin A, which is helpful for eye development, preventing night blindness and dry eye, preventing bacterial infection and promoting bone and tooth health. But if you eat too much, your skin will turn orange.
Nutritional analysis of vegetables: cucumber;
Cucumber is rich in water and fiber, and it is a refreshing low-calorie vegetable. It can quench thirst, induce diuresis and relieve loss of appetite. In addition, it can also prevent children's common skin itching and rash.
Nutritional analysis of vegetables: bean sprouts;
Bean sprouts are rich in nutrients such as protein, lipids, sugars, calcium, phosphorus, iron and vitamins A and E, which can prevent diseases and enhance children's memory. And the rich vitamin B group helps to eliminate fatigue.
Vegetable nutrition analysis: corn;
Corn is rich in carotene, vitamin C, vitamin E, calcium, magnesium and fiber, which can prevent constipation and enhance children's physical strength. In addition, there are many essential amino acids that can promote the normal metabolism of brain cells.
Nutritional analysis of vegetables: Lentinus edodes;
Mushrooms are rich in protein, vitamin B, vitamin D and minerals, which can enhance children's immunity and maintain bone health. Because of its low calorie and high fiber content, it can prevent constipation and obesity in children.
Nutritional analysis of vegetables: tomato;
Tomatoes contain lycopene, which can prevent cancer, and are rated as the first of the best nutritious foods for modern people 10 by Time magazine in the United States. In addition, tomatoes also have the function of maintaining skin health and strengthening bones.
Here are some fruits:
Nutritional analysis of fruits: pineapple;
Pineapple is rich in vitamin C, potassium, manganese and fiber, which can help digestion, promote calcium absorption and strengthen bones. Moreover, rich protease can promote tissue recovery and help to treat abrasions and sprains.
Nutritional analysis of fruits: watermelon;
Watermelon contains a lot of water, sugar, vitamins and minerals, which can not only relieve summer heat and thirst, but also help digestion and promote metabolism. But eating too much can easily cause gastrointestinal problems such as diarrhea and abdominal pain.
Nutritional analysis of fruits: lotus fog;
Lotus mist is rich in water, which can relieve summer heat, quench thirst, relieve fever and diuresis, and the calories are not high, so you don't have to worry about getting fat if you eat more. Lotus mist also contains quite a lot of crude fiber, which can promote intestinal peristalsis and prevent constipation in children.
Nutritional analysis of fruit: guava;
Guava is a very good source of vitamin C, which can increase children's resistance and prevent cancer. It is also a natural tranquilizer, which can help children resist stress and reduce anxiety and anxiety.
Nutritional analysis of fruits: bananas;
Bananas can help children improve their immunity, improve their physique, help them excrete, improve their mood and make their skin smooth and delicate. However, babies under three years old are still not strong enough to eat too many bananas.
Nutritional analysis of fruits: apples;
Apples are rich in vitamin C, vitamin E and beta carotene, which can reduce bad cholesterol in the body. & gt
Question 8: What is the most nutritious dish to eat every day? The dietary principle of scientifically matching three meals a day
People who eat three meals a day eat not only to fill their stomachs or hunger, but also to ensure the normal development and health of their bodies. Experiments show that the protein digestion and absorption rate in food is 85% for three meals a day; If it is changed to two meals a day, and each meal eats half of the whole day's food, protein's digestion and absorption rate is only 75%. Therefore, according to the living habits of our people, generally speaking, three meals a day is reasonable. At the same time, it should be noted that the interval between two meals should be appropriate. Too long an interval will cause a high degree of hunger and affect people's labor and work efficiency; If the interval is too short and the last meal has not been emptied in the stomach, then eating the next meal will make the digestive organs not get proper rest, and the digestive function will gradually decline, affecting appetite and digestion. Generally, the residence time of mixed food in the stomach is about 4-5 hours, and the interval between meals is 4-5 hours. If it is 5 ~ 6 hours, it basically meets the requirements.
◎ Biological clock and three meals a day: Modern research has proved that digestive enzymes in the human body are particularly active in the morning, noon and evening, which shows that when people eat is controlled by biological clock.
◎ Brain and three meals a day: The brain accounts for a large proportion of the daily energy consumption of the human body, and the energy supply of the brain can only be glucose, which is about110 ~145g per day. The liver can only provide about 50 grams of glucose per meal at most. Three meals a day, the liver can provide enough glucose for the human brain.
Digestive organs and three meals a day: solid food takes about 30 ~ 60 seconds from esophagus to stomach, and reaches small intestine after staying in stomach for 4 hours. Therefore, the interval between three meals a day is 4 to 5 hours, which is also reasonable from the perspective of digestion.
Choice of food for three meals: What food to choose for three meals a day, how to prepare and how to do it are all particular and vary from person to person. Generally speaking, the staple food and non-staple food for three meals a day should be matched in thickness, and animal food and plant food should have a certain proportion. It is best to eat some beans, potatoes and fresh vegetables every day. The scientific distribution of three meals a day is determined according to everyone's physiological condition and work needs. According to the amount of food, the ratio of breakfast, lunch and dinner is 3: 4: 3. If someone eats 500 grams of staple food every day, it is more appropriate to eat 150 grams in the morning and evening, and 200 grams at noon.
The quality of three meals has its own emphasis. Breakfast is nutritious, lunch is comprehensive and dinner is light.
Nutritional breakfast: The foods that can be selected in the breakfast menu are: cereal bread, milk, yogurt, soybean milk, boiled eggs, lean ham or beef, chicken, freshly squeezed vegetables or fruit juice, so as to ensure the intake of protein and vitamins.
A hearty lunch: lunch requires a full range of foods, which can provide various nutrients, relieve work pressure and adjust mental state. You can spend more time matching yourself with a reasonable diet: Chinese fast food, mixed fried rice, fried noodles with shredded chicken, steak, pork chop, hamburger, green salad or fruit salad, plus a soup.
Dinner is light: dinner should be light, pay attention to choose foods with less fat and easy digestion, and be careful not to overeat. Overnutrition at dinner, which can't be consumed, will accumulate in the body, causing obesity and affecting health. The best choice for dinner: noodles, rice porridge, fresh corn, beans, vegetarian stuffed buns, side dishes and fruit platters. It is also good to drink a small glass of rice wine or red wine with meals occasionally.
Pay attention to the food mix, coarse and fine, dry and thin, meat and vegetables, cold and hot. Food collocation is closely related to nutritional balance. A bowl of instant noodles can only provide oil, a little protein and carbohydrates, so it is best to match a piece of fruit, a piece of meat or bean products to supplement protein, vitamins and cellulose. For the choice of a day's diet, such as eating hamburgers and fried chicken for lunch, you should eat some light food for dinner, especially vegetables.
Poultry meat refers to chicken, duck, goose, pigeon, quail and other meat. The protein nutrition of poultry meat is almost the same as that of roughed meat, but the saturated fatty acid content is lower than that of livestock meat. Experts believe that eating poultry meat is more beneficial to health than eating livestock meat.
Fish, fish muscle contains protein 15%-20%, and because muscle fiber is short and smooth, it is easier to digest than auspicious meat and miscellaneous meat. More importantly, the fat content of fish is only 1%-3%, and the main components are long-chain polyunsaturated fatty acids, such as EPA of eicosapentaenoic acid and DHA commonly known as "brain gold", accounting for 80% of the total fatty acids in marine fish. It is worth noting that EPA can reduce blood lipids and prevent coronary heart disease. DHA is the fetus and baby ... >>