Health should eat more healthy food, especially vegetables and fruits, but many people don't like vegetables and only like meat and snacks. People who don't eat vegetables are often constipated, so they are not healthy enough to supplement enough vitamins needed by the human body. So what vegetables should they eat for health? How to cook green vegetables is more delicious?

1, what vegetables are good for your health?

1. lettuce; lettuce

Lettuce is rich in vitamins and trace elements, and its water content is the best among vegetables. Eating more helps to replenish water to the skin, and also has a certain auxiliary treatment effect on acne caused by poor gastrointestinal function. Lettuce contains more dietary fiber and vitamin C than cabbage, which can eliminate excess fat, so it is also called slimming lettuce. Eating raw food often helps women keep slim.

2. Cauliflower

Cauliflower is rich in vitamins, and every 200g fresh cauliflower can provide more than 75% of vitamin A needed by adults in one day. The content of vitamin C is even more prominent, reaching 80 mg per 100 grams, which is 3-4 times higher than that of common Chinese cabbage and soybean sprouts and 2 times higher than that of citrus. Chinese medicine has always said that "white goes into the lungs."

carrot

Carrots are rich in nutrition. Each carrot 100g contains 7.6g of sugar, 0.6g of protein, 0.3g of fat, 30mg of calcium, 0.6mg of iron and vitamins B 1, B2, C, etc. Traditional Chinese medicine believes that carrots are sweet in taste and flat in nature, and have the effects of reducing qi and strengthening the spleen, resolving food stagnation, nourishing the liver and improving eyesight, and relieving measles and poxvirus. Carrots are very helpful to improve constipation, and they are also rich in β-carotene, which can neutralize toxins. Fresh carrots have better detoxification effect.

4. Pumpkin

Pumpkin is rich in carbohydrates and pectin, which can protect gastrointestinal mucosa from rough food stimulation; Rich in vitamins, calcium, phosphorus and other ingredients, it is a master of invigorating the stomach and promoting digestion. The rich pectin in pumpkin can also promote the healing of ulcers and "adsorb" bacteria and toxic substances, including heavy metals such as lead, thus playing a role in detoxification. Mannitol in pumpkin has laxative effect, which can reduce the harm of toxins in feces to human body; Dietary fiber is very fine and soft, which can promote intestinal peristalsis and relieve constipation without harming gastric mucosa. The autumnal equinox is the prime time to eat pumpkins. Simple cooking, suitable for steaming, porridge and soup.

5. white radish

White radish is good for stomach, qi and digestion. It can promote bile secretion and help digest fat. Among them, mustard oil and dietary fiber can promote gastrointestinal peristalsis and help excrete waste in the body.

6.auricularia auricula

Auricularia auricula is a famous edible fungus with rich nutrition because of its soft texture, fresh and tender taste, delicious taste and unique flavor. Vegetarianism can not only add elegance to dishes, but also nourish blood and beauty, eliminate diseases and prolong life. Modern nutritionists praise Auricularia auricula as "vegetarian meat", and its nutritional value can be comparable to that of animal food. Auricularia auricula contains minerals such as protein, fat, sugar, calcium, phosphorus and iron, and various nutrients such as carotene, vitamin B 1 and vitamin B2. Among them, the iron content is particularly rich, and it is known as the "iron champion" in food. It also contains a kind of vegetable gum, which is a natural tonic that is particularly beneficial to human body.

7. Chinese yam

Yam contains protein, sugar, vitamins, fat, choline, amylase and other components, as well as inorganic salts and trace elements such as iodine, calcium, iron and phosphorus. Chinese medicine believes that yam has the effects of invigorating spleen and stomach, tonifying lung and kidney, and can be used to treat chronic diarrhea due to spleen deficiency, chronic enteritis, cough and asthma due to lung deficiency, chronic gastritis, diabetes, nocturnal emission and enuresis. Eating yam at the autumnal equinox can warm the body and nourish the stomach. It is a good nourishing product with low price and good quality, suitable for all ages.

8.sweet potato

Sweet potato is rich in essential nutrients such as starch, vitamins and cellulose, as well as mineral elements such as magnesium, phosphorus and calcium and linoleic acid. These substances can maintain the elasticity of blood vessels and are very effective in preventing and treating habitual constipation in the elderly. In addition, sweet potato is an ideal diet food, because it is rich in cellulose and pectin, which can prevent sugar from transforming into fat.

9.celery

Celery is slightly cold, bitter and non-toxic. It is rich in protein, carbohydrates, carotene, B vitamins, calcium, phosphorus, iron and so on. Its leaves and stems also contain apigenin, bergamot lactone and volatile oil. Because its roots, stems, leaves and seeds can be used as medicine, it is called "medicine in the kitchen" and "medicinal celery". When many people eat celery, the habit of only taking stems and discarding leaves is unscientific. Because, in the comparison of nutritional components, the content of celery leaves is higher than that of celery stems. Moreover, in autumn vegetables, the contents of vitamin E, magnesium, manganese, copper and phosphorus in celery leaves rank first. Foreign cardiovascular experts pointed out that raw celery has a good antihypertensive effect.

10. Lettuce; lettuce

Lettuce can improve the function of digestive system. Because it tastes fresh and bitter, it can stimulate the secretion of digestive enzymes and increase appetite. Lettuce contains a lot of cellulose, which can promote the peristalsis of human intestinal wall and prevent constipation. The whey of lettuce can enhance the secretion of gastric juice, digestive glands and bile, and can quickly help the human body to expel stool, toxins and turbid gas, thus playing the role of clearing the intestines, losing weight and slimming.

2, the practice of green vegetables

1, choose fresh, moist and small vegetables. What I made today is small rapeseed. First, choose old leaves, wash them, and break them into small pieces by hand. Try to break vegetables by hand instead of cutting them with a knife, which can reduce the loss of vitamins and make them more delicious. )

2. Prepare chopped green onion and Jiang Mo for standby, cut dried Chili into three or four small circles for standby, and soak small dried seaweed (preferably the smallest one, which tastes the best when cooking) in clear water 10 minute;

3, from the oil pan, it is best to put olive oil in the pan, stir-fry Jiang Mo, dried Chili and chopped green onion with low fire, then add small dried laver, stir-fry with low fire for fragrance;

4. Open the fire, pour in the vegetables and stir fry quickly, and add a little salt to taste;

5. Stir-fry for five seconds, add a little white pepper to taste, mix well and quickly take out the pot.