Types and functions of common vegetables. Vegetables are nutritious foods that we eat every day. They are rich in dietary fiber, which can help us digest and constitute a part of nutrition. Different vegetables have different functions. Let's take a look at the types and functions of common vegetables.
Common vegetable types and functions 1 Tomato, also known as tomato, is rich in vitamin A, vitamin C, vitamin B 1, vitamin B2 and carotene.
Efficacy: clearing away heat and toxic materials, promoting fluid production to quench thirst, helping digestion and regulating gastrointestinal function; It can also reduce the content of cholesterol and is beneficial to hyperlipidemia. However, it should be noted that immature tomatoes should not be eaten, and a large number of tomatoes should not be eaten on an empty stomach; Patients with acute gastroenteritis should not eat tomatoes.
Cucumber contains vitamin B2, vitamin C, vitamin E, carotene, protein, sugar and so on.
Efficacy: rich in vitamins, it can make the skin better; Eating often can also refresh your breath. The fine cellulose contained in cucumber can help the body detoxify. And cucumber can reduce the discomfort after drinking.
Chinese cabbage is rich in vitamins, riboflavin, sugar, crude fiber, dietary fiber and antioxidants.
Efficacy: Helps digestion, clears away heat and annoys, quenches thirst and promotes diuresis. It contains less calories and is suitable for people who lose weight. Pectin contained in Chinese cabbage can help the human body eliminate excess cholesterol. Moreover, Chinese cabbage contains a small amount of molybdenum, which can play a certain role in preventing cancer.
Onion, with high nutritional value, is called "the queen of vegetables" abroad, and is rich in quercetin, prostaglandin A, vitamin C, potassium, folic acid, selenium and zinc.
Efficacy: What needs to be emphasized here is that prostaglandin A rich in onion can reduce blood pressure and blood viscosity. In addition, onions can stimulate appetite, help digestion, sterilize, resist colds, enhance metabolism and prevent osteoporosis.
Carrots are rich in carotene, vitamin B 1, vitamin B2 folic acid and other mineral elements, such as sucrose, starch, various amino acids, lignin, pectin and quercetin.
Efficacy: improving immunity, resolving phlegm, promoting digestion, eliminating flatulence, reducing qi and relieving asthma; Reduce eye fatigue and dry eye; Can strengthen the peristalsis of the intestine, thereby relaxing the bowels. Anti-allergic, antioxidant, anti-aging, cold prevention and other effects.
Spinach is rich in carotenoids, vitamin C, vitamin K, calcium, iron and coenzyme.
Efficacy: enriching blood; Promote intestinal peristalsis, prevent and treat hemorrhoids; Promote growth and development and enhance disease resistance; Because it is rich in a variety of minerals and vitamins, it can supply a variety of nutrients to the human body; And eating more spinach can also reduce the risk of stroke.
Types and functions of common vegetables. Green leafy vegetables.
Include spinach, rape, sherbet, shepherd's purse, leek, etc.
Green leafy vegetables are rich in vitamins and inorganic salts, especially carotene, vitamin B2 and vitamin C, ranking first among many vegetables.
Root vegetables.
Including onion, garlic, radish, carrot, turnip, lotus root, taro, arrowhead and so on.
Usually, the nutritional value of rhizomes is not as good as leafy vegetables, but they are rich in inorganic salts such as calcium, phosphorus and iron. Some are also rich in starch, and some are rich in carotene.
Solanum fruit vegetables.
Include tomatoes, eggplant, peppers and that like.
This kind of vegetables is rich in vitamin C except eggplant, especially the content of pepper ranks first among vegetables, which can not be compared with fruits other than fresh dates in time. In addition, eggplant contains more inorganic salts and other vitamins.
Pod vegetables.
Include lentils, cowpeas, green beans, sword beans and the like.
The contents of vitamin B 1, vitamin B2 and nicotinic acid in this vegetable are more than those in ordinary vegetables. It also contains more carotene, vitamin C, protein and sugar. Its nutritional value is between dried beans and green leaves.
Types and Functions of Common Vegetables 3 (1) Vegetables contain many vitamins that are extremely important to human body, such as provitamin A (carotene) and vitamins C, B 1, B2, etc. Vegetables containing more carotene are: carrots, leeks, spinach, boiled vegetables, Chinese cabbage, cabbage, amaranth, spinach, mustard and so on. Vegetables containing more vitamin B 1 are: day lily, grass head, Toona sinensis, coriander, lotus root, potato and so on. Vegetables containing more vitamin B2 are spinach, mustard, Chinese cabbage, asparagus, water spinach, grass head, day lily and so on. Vitamin C is ubiquitous in vegetables, especially peppers, tomatoes, vegetables, grass heads and cabbage.
(2) Vegetables are the source of human minerals. The main minerals contained in vegetables are calcium, iron and phosphorus. Such as spinach, celery, Chinese cabbage, cabbage, carrots, etc. Rich in iron salts; Onion, towel gourd and eggplant contain more phosphorus; Green leafy vegetables are rich in calcium; Kelp and seaweed are also rich in iodine.
(3) Neutralize gastric acid. In people's stomachs, eating meat, rice and wheat often leads to an acidic reaction after food digestion, and vegetables or fruits are needed to neutralize it. Generally, vegetables and fruits are alkaline foods, and generally high-protein foods are acidic foods. Eating more vegetables is conducive to maintaining the acid-base balance in the body.
(4) Other functions: Vegetables are rich in cellulose, which is beneficial to promoting gastrointestinal peristalsis, promoting digestion and preventing constipation. Vegetables also contain various aromatic oils and organic acids, such as ginger, garlic, onion, onion, pepper, eggplant, coriander, etc., all of which contain various volatile aromatic substances, adding many special flavors to vegetables.
The most important nutritional function of fruits and vegetables is to provide vitamin C, carotene, minerals and dietary fiber for the body.
When it comes to carotene, the content of fruits is far behind that of dark green leafy vegetables such as spinach, rape, lettuce leaves and coriander, and red and yellow vegetables such as carrots and pumpkins. When it comes to vitamin C, the contents of apples, pears, peaches, bananas and other fruits are only a few milligrams per hundred grams, while the contents of vitamin C in citrus fruits which are famous for their high vitamin C content are 30 ~ 40 milligrams per hundred grams. The content of vitamin C in pepper, green pepper, cauliflower, bitter gourd and other vegetables can reach nearly 100 mg. In terms of minerals and dietary fiber content, vegetables also have advantages over fruits.
Lean meat does not contain a lot of fat, and the fat content of different meats varies greatly. Even the meat of the same animal has different fat content in its muscle due to its age, location and nutritional status. Generally speaking, the fat content of lean meat is the highest, reaching 25% ~ 30%, and rabbit meat is the lowest, only 0.5% ~ 2%. Chicken (without skin) is also low in fat. The fat content of beef is generally below 10%.
Eating more vegetable oil is beneficial to people with high fat intake in long-lived animals, and the incidence of cardiovascular diseases is high. People with high vegetable oil intake have a lower incidence of cardiovascular diseases, but strangely, there is no big difference in life expectancy between the two groups. The reason is that people with high vegetable oil intake have a higher incidence of cancer. This may be related to the easy oxidation of vegetable oil, which may easily cause cell membrane damage and lead to cancer. In addition, vegetable oil and animal fat have the same calories, which easily leads to obesity. If you want to live longer, you should control the intake of vegetable oil and animal fat.
If you eat more vegetable oil, it is best to supplement antioxidant substances such as vitamin E. Pure natural food must be harmless to human body. Food chemical analysis found that many pure natural foods contain harmful substances. For example, there are hemolytic substances in raw beans; There are toxins in sprouted potatoes; Some fish contain histamine and other substances that may cause poisoning. If these foods are not handled properly, there will be danger. Therefore, "pure nature" is not synonymous with "safety" and "nutrition".