Nutritional value of green vegetables;
The data show that the energy of 100 grams of whole milk is about 54 kcal, and the calcium content is 104 mg. The energy content of100g rape is about 15 kcal, but the calcium content is as high as 153 mg.
Then, according to the calcium nutrient density, whole milk is 104/54= 1.9, while small rape is153/15 =10.2, which is obviously much higher. At the same time, the potassium content in 100g milk is 109mg, and the magnesium content is 1 1mg. 100 g of rape contains 157 mg of potassium and 27 mg of magnesium, both slightly higher than milk.
Magnesium itself is one of the components of bones, and sufficient potassium and magnesium are beneficial to reduce the loss of urinary calcium. Therefore, a food can supply a lot of potassium, calcium and magnesium at the same time, which is undoubtedly an ideal bone-strengthening food. Moreover, green leafy vegetables are also rich in vitamin K, which can help calcium deposit into bones.
According to the same consumption, green leafy vegetables may be a better food to supplement bone-strengthening minerals. The content of oxalic acid in Chinese cabbage, rape, kale and other vegetables is low, which has little effect on the absorption and utilization of calcium. As long as there is enough sunshine and enough vitamin D, the nutritional value of calcium can be fully exerted.
Extended data:
How to eat green vegetables;
1, white burning. Boil a pot of water first, sprinkle a spoonful of oil and a spoonful of salt after boiling, wash the vegetables, put them into boiling water in batches (about four or two at a time is appropriate, depending on the amount of water), cover the pot and stew for about half a minute.
Take it out immediately after boiling again and spread it on a large plate to dry. Add a spoonful of oil to the pot and stir-fry seasonings (such as onion, ginger, garlic, etc.). ) As you like, add two spoonfuls of water, two spoonfuls of savory soy sauce or soy sauce, and immediately pour it on the vegetables.
You can also mix it cold, with soy sauce or salt, vinegar and sesame oil. Pepper, pepper oil, chicken essence, cooked sesame seeds, etc. can be added. To add flavor. This method is simple and quick, the dishes are bright, crisp and refreshing, and it will not make the dishes chewy.
2. Fried food. Put 2 tablespoons of oil in the pot and add your favorite seasonings, such as onion, ginger and garlic. However, I personally recommend adding pepper or star anise-this is the real vegetarian dish. The fried dish has a smell similar to that of meat dishes, which makes the green leafy vegetables more vivid and delicious at once.
Stir-fry the spices over low heat for one minute, and let the fragrance dissolve into the oil. Then turn to a big fire, immediately add vegetables and stir fry, usually for two or three minutes. Add salt when it is almost cooked. If you like, turn off the fire when you get out of the pot, and immediately add a spoonful of soy sauce and stir fry evenly, which can play a role in enhancing fragrance.
3. Fried food. Put 2 tablespoons of oil in the pot and add your favorite seasonings, such as onion, ginger and garlic. However, I personally recommend adding pepper or star anise-this is the real vegetarian dish. The fried dish has a smell similar to that of meat dishes, which makes the green leafy vegetables more vivid and delicious at once.
Stir-fry the spices over low heat for one minute, and let the fragrance dissolve into the oil. Then turn to a big fire, immediately add vegetables and stir fry, usually for two or three minutes. Add salt when it is almost cooked. If you like, turn off the fire when you get out of the pot, and immediately add a spoonful of soy sauce and stir fry evenly, which can play a role in enhancing fragrance.
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