Nutritional value of green vegetables
Green vegetables, that is, green leafy vegetables, are generally more nutritious than melons. It is mainly rich in water and dietary fiber, with relatively low energy and high contents of vitamin A, carotene, vitamin C, vitamin B, vitamin E, calcium, phosphorus and potassium. In addition, it also contains phytochemicals such as chlorophyll, flavonoids and terpenoids.
The edible value of green vegetables lies in preventing various chronic diseases, such as constipation, obesity, type 2 diabetes, cancer, cardiovascular and cerebrovascular diseases, etc.
There are many kinds of vegetables, and the nutritional value of different vegetables is also very different. Therefore, it is healthy to choose a reasonable mix of different varieties of vegetables in the diet. It is suggested that the daily intake of vegetables should be 300-500g. First of all, we should choose fresh seasonal vegetables, especially green vegetables, and don't leave them for too long, resulting in the loss of some nutrients.
How to cook green vegetables is more delicious?
The general practice of green vegetables, whether it is nutrition or color and taste, is to push cold dishes, stir-fry or make soup first. The advantages of this cooking are:
1, some oxalic acid can be removed by blanching with hot water, and some vegetables have high oxalic acid content. If blanching before cold salad can reduce some oxalic acid, it is beneficial to the absorption of calcium.
2, cold salad, stir-fry (quick fire and quick stir-fry) heating quickly can reduce the loss of vitamins, such as vitamin C, and can also promote the absorption of carotene.
3, cold, fried taste will be more delicious, without losing the taste of this dish, the color is also good.
Green vegetables must pay attention to the following points in the process of cooking and eating:
1, cut first and wash with tap water to prevent pesticide residues. Don't soak in water for too long, or you will lose too many water-soluble vitamins and inorganic salts in vegetables.
2, stir fry quickly, open soup and open vegetables to reduce vitamin loss. Don't cook in the pot for too long.
3. Eat the ready-to-eat, cooked and prepared vegetables as soon as possible to avoid repeated heating. Repeated heating of vegetables will increase the nitrite content more than other vegetables.
Of course, there are also many places that call some specific vegetables green vegetables, such as Chinese cabbage, kale, rape and so on. But no matter what kind of vegetables they are, they are all green leafy vegetables in the final analysis. So I won't answer them all here.