Vegetarian Shu pointed out that "dredging human marrow" makes human marrow green, cool and smooth, which is the main function of fruits and vegetables. Traditional Chinese medicine has long advocated the nutritional and health value of fruits and vegetables.
Vegetables: Vegetables are cold, hot, warm and cool.
First of all, fresh vegetables are rich in vitamins and are an important source of carotene, vitamin C and B vitamins in the diet. All kinds of green leafy vegetables and dark yellow vegetables, such as carrots, yellow pumpkins and day lilies, are rich in B vitamins, while white vegetables, such as cauliflower and white radish, have low carotene content. All fresh fruits and vegetables such as green persimmon pepper, cauliflower, bitter gourd and various fruits such as jujube, kiwi fruit, hawthorn and citrus are rich in vitamin C.
Vegetables are an important source of human minerals, especially calcium, phosphorus, potassium, magnesium, iron, copper and iodine, which participate in important physiological functions of human body. Green leafy vegetables contain more minerals than melons. Rape, Chinese cabbage, celery and potherb mustard are also good sources of calcium. Their final metabolites in the body are alkaline, which can help maintain acid-base balance and maintain the steady state of body fluids. Vegetables and fruits also contain a variety of dietary fiber, which can promote the excretion of feces, reduce the absorption of cholesterol, keep healthy and prevent atherosclerosis. In addition, vegetables have the function of dietotherapy in China.
1. leafy vegetables (highest chlorophyll content)
Leafy vegetables are a good source of carotene, vitamin B2, vitamin C, folic acid, minerals and dietary fiber.
The content of vitamin C in cauliflower, broccoli and kale is high, which is above 50 mg per 100 g.
The contents of vitamin B 1, nicotinic acid and vitamin E are generally lower than those of cereals and beans, which is related to their high water content.
Green leafy vegetables abroad are more expensive than meat and cherish happiness.
2. Rootstock
Dietary fiber content is lower than leafy vegetables, about 1%.
Carrots contain the highest carotene, which can reach 4 130 micrograms per 100 grams.
Garlic, taro, onion and potato have the highest selenium content. Spicy food with onion and garlic contains high selenium content. Chinese medicine says that warm hair is allergic to skin diseases, and people with eye diseases are getting heavier and heavier.
Step 3 cut melon
Because of the high water content, the nutrients are relatively low. Protein content is 0.4 ~ 1.3%, carbohydrate content is 0.5 ~ 9.0%, and dietary fiber content is 1%.
Carotene has the highest content in pumpkin, tomato and pepper.
The content of vitamin C in pepper and bitter gourd is high. Although the content of vitamin C in tomato is not high, it is a good source of vitamin C because of the protection and intake of organic acids.
Pepper is also rich in iron, zinc and selenium, with high nutritional value.
4. Fresh beans
Compared with other vegetables, the nutrient content is relatively high. In protein, the average is 4%, the carbohydrate content is about 4%, and the dietary fiber content is 1~3%.
Among them, the content of carotene is generally high, and the content per100g is mostly around 200 micrograms.
The content of riboflavin is similar to that of green leafy vegetables.
It is also rich in potassium, calcium, iron (germinated beans, sword beans, broad beans and kidney beans), zinc (broad beans, peas and kidney beans) and selenium (emerald beans, edamame beans, broad beans and beans). Compared with beans, it has higher water content and lower nutrient content.
5. Bacteria and algae (a leg of food on the table)
Rich in protein, dietary fiber, carbohydrates, vitamins and trace elements.
Nostoc flagelliforme, Lentinus edodes and mushrooms have the most abundant protein content, all above 20%. Amino acids are balanced, with essential amino acids accounting for 60% and low fat content, about 1%. Easy for human body to digest and absorb. Glutamate is high in content and delicious in taste. (Don't put monosodium glutamate in fried food)
It is rich in trace elements, especially iron, zinc and selenium, which is several times or even dozens of times that of other foods. Kelp and laver are rich in iodine (the content of 100g can reach 36mg, calculated by dry weight). (a treasure house of natural minerals and vitamins) contains a variety of polysaccharides and has a certain health care function.
Most vegetables have high water content (above 90%) and low energy (50kcal/ 100g).
Vegetables are a good source of carotene, vitamin B2, vitamin C, folic acid, calcium, potassium, iron and dietary fiber. (Vitamin C is abundant in leaves, flowers and stems of vegetables with strong metabolism, and its distribution is parallel to chlorophyll. )
The contents of carotene, riboflavin and vitamin C in dark vegetables are higher than those in light vegetables and contain more phytochemicals.
The vitamin content in the leaves of the same vegetable is higher than that in the roots, such as radish tassels, lettuce leaves and celery leaves, which are several times higher than those in the corresponding roots. The nutritional value of leafy vegetables is higher than that of melon vegetables, and the dietary fiber content of root vegetables is lower than that of leafy vegetables.
Phytochemicals in Cruciferae vegetables (broccoli, cabbage, etc.). ), such as aromatic isothiocyanate, is the main anticancer component in the form of glycoside.
Bacteria and algae contain more polysaccharides, vitamins and minerals.
Vegetables in spring-disease prevention and antibacterial, sunrise in spring, all kinds of creatures in nature germinate and develop, abandon the old and start from the new, "heaven and earth are born, and everything is glorious."
Summer vegetables-clearing heat and relieving summer heat; All the year round, summer is the season with the highest yang, and it is hot and humid, so it is necessary to strengthen the spleen and replenish qi. Food choice, light, less greasy, digestible, summer-heat and water-saving vegetables.
Autumn-anti-dryness Run Qian, autumn harvest season, is to prepare for the "hiding" in winter, the climate is "dry", eat more vegetables that clear the lungs and moisten dryness, and produce fluid and enjoy the cool.
Get rid of cold and warm up. Everything is hidden in the season, natural yin and yang. Everything hides a Yang, waiting for the next spring. Mainly to raise "hidden fever." Eat less salt, suffer more hardships, and help the heart and kidney.
(1) Reasonable choice
Generally speaking, the vitamin content in leaves is higher than that in roots, young leaves are higher than dead leaves, and dark leaves are higher than bright leaves. Therefore, when choosing, we should pay attention to choosing fresh, seasonal and dark vegetables and eat fresh vegetables in local seasons.
(2) Reasonable cooking
Eat cold salad raw, wash it, cut it, keep it fresh, don't leave it for too long, stir fry quickly, paste it and size it, and retain nutrients.
Spring vegetables, summer melons and autumn radishes, fish as fire, meat as phlegm, radish and cabbage as security. In spring, the river is as green as blue, and we enjoy green vegetables, which is a healthy gift from nature.