What are the green leafy vegetables? Vegetables are indispensable food in our daily life, and many friends like to eat vegetables. Vegetables have high nutritional value. Let me introduce some green leafy vegetables to you.
What are the green leafy vegetables 1 1, spinach?
Spinach and millet. The height of the plant can reach 1 m, the root is conical, reddish, less white, the leaves are halberd-shaped to oval, bright green, whole or with a few toothed lobes. There are many kinds of spinach, which can be divided into spiny and spiny varieties according to seed morphology.
Step 2: coriander
Coriander is a dicotyledonous plant, Umbelliferae, Umbelliferae and Coriander. It is a biennial herb. It is a common flavor-enhancing vegetable, which looks like celery, with small and tender leaves, slender stems and fragrant taste. It is a seasoning in soups and drinks, often used as a seasoning for cold dishes, or as a hot material and noodles.
Step 3: celery
Celery belongs to Umbelliferae. Planting in China has a long history and a large planting area. It is one of the vegetables that people in China often eat. It is rich in protein, carbohydrates, carotene, B vitamins, calcium, phosphorus, iron and sodium.
4. Shanghai is green
Shanghai Green, also known as Shanghai Green, Suzhou Green, Qingjiang Cabbage, Qingjiang Cabbage, Xiaotang Cabbage, Green Vegetable, Qingjiang Cabbage, Rape and Spoon Cabbage, is the most common Chinese cabbage variety in East China around Shanghai.
5. Lettuce; lettuce
Lettuce, also known as goose feather lettuce, lettuce puree and lettuce, belongs to the genus Lettuce in Compositae. It is an annual or biennial herb crop with long obovate leaves and dense cabbage shape, which can be eaten raw, crisp and slightly sweet.
What are the green leafy vegetables? 2 1, rape.
Rape has different names in different areas, such as "Shanghai Green", "Chinese Cabbage", "Green Vegetable", "Piaoerbai" and "Piaocai". They come in different sizes and shapes, some thick and some small. The smallest one, also called "chicken steaming", is the seedling of rape. Small cooks hardly need to change knives, and big ones need to be cut or cut into sections to cook.
As a representative ingredient of green leafy vegetables, the nutritional value of common rape is beyond imagination. Not only the content of vitamin C (36 mg/100 g) is higher than that of common fruits, but also it can provide more carotene (620 mg/100 g), folic acid (46.2 μ g100g) and potassium (2/kloc). The calcium content in rape (108 mg/100 g) is almost the same as that in milk (but the absorption rate is low).
3. Chinese cabbage
Rape (Shanghai green) is called "Chinese cabbage" in many areas in the south. However, in the north, Chinese cabbage is another common green leafy vegetable different from rape. It is a variety of Chinese cabbage, and its taste is similar to that of Chinese cabbage (leaves). Chinese cabbage can be boiled, fried, made into soup or cold.
Chinese cabbage is rich in carotene and vitamin C, the contents of which are 1680μ g/ 100g and 28mg/ 100g respectively. Chinese cabbage is rich in potassium and calcium, the contents of which are 178 mg/100 g and 90 mg/100 g respectively. Therefore, it is one of the most nutritious green leafy vegetables.
4. Spinach
Spinach is also one of the most nutritious leafy vegetables. Its carotene content is as high as 2920 μ g/100g, vitamin C is about 32 mg/100g, and potassium is 3 1 1 mg//00g. But spinach contains more oxalic acid, the content is 606 mg/100 g.
Oxalic acid can not only inhibit intestinal absorption of minerals such as calcium and iron, but also increase the risk of kidney calculi's disease after entering the blood. Therefore, spinach should be blanched before cooking. Oxalic acid has strong water solubility, and blanching can remove most of oxalic acid. In addition to kidney calculi (calcium oxalate stone) patients to limit the consumption of spinach, others can eat blanched spinach. There have been rumors that spinach can't be eaten with tofu, but it's not credible.
After blanching, spinach is suitable for all kinds of eating methods, such as stir-frying, garlic, meat, eggs, soup, stuffing, cold salad or dipping sauce.
4. Lettuce; lettuce
Lettuce is a common name for leaf lettuce. There are many varieties on the market, including loose leaves and curly leaves. The leaves are green, cyan, purple, red and white. Lettuce has fresh and tender texture and high nutritional value. Carotene content is as high as 1790 μ g/ 100g, and vitamin C is 13mg/ 100g.
Lettuce in oyster sauce is the easiest way to eat. Boil with clear water, drop a few drops of vegetable oil, add washed lettuce (lettuce is best), take it out after 30 seconds, drain the water and add oyster sauce.
5. Chinese cabbage
Chinese cabbage, also known as Chinese cabbage, is crisp and tender, with unique flavor and rich nutrition. Every 100g contains about 79 mg of vitamin C, 960 mg of carotene, 236 mg of potassium and 96 mg of calcium, which is among the best in vegetables. Cabbage is very common in South China. It can be fried, boiled, soup, porridge and so on. Now it can also be bought in supermarkets or vegetable markets in the north.
The simplest way to eat Chinese cabbage is to cook it and pour all kinds of sauces, such as oyster sauce, soy sauce, sesame sauce, garlic sauce, beef sauce and seafood sauce. The taste is changeable without losing the natural taste of the ingredients themselves.
6.chrysanthemum morifolium
Chrysanthemum morifolium is a characteristic green leaf (tender stem) vegetable, which has a special aromatic smell and many aliases, such as Artemisia, chrysanthemum morifolium, chrysanthemum morifolium, chrysanthemum morifolium, chrysanthemum morifolium and so on. Flowers are like wild chrysanthemums, so they are also called chrysanthemums. Chrysanthemum is rich in carotene (1510μ g/100g), vitamin C (173mg/ 100g), potassium (220mg/ 100g) and calcium (.
Chrysanthemum morifolium is especially suitable for shabu-shabu, stir-frying and soup making. It is worth noting that mugwort contains more sodium (161mg/100g), which is a little salty, so you should put less salt when cooking.
7. Youmaicai
The water content of oil wheat vegetables is about 96%, so it is crisp and easy to digest. Too much water also makes the relative amounts of other nutrients low, such as vitamin C 20 mg/100 g, carotene 360 mg/100 g and potassium100g, but they are still green leafy vegetables with high nutritional value. You can eat it raw or blanch it with sauce, oyster sauce, soy sauce, etc.
8, pea seedlings
Pea seedling refers to the bud of pea in its original state, which has high nutritional value. Among them, the content of carotene is as high as 2667 μ g/100g, vitamin C is 67 mg/100g, potassium is 222 mg/100g, and iron is 4.2 mg/100g, which is the best among vegetables.
Most of the pea seedlings on the market are obtained by soilless culture, and the nutritional components may not be as good as those planted in the field, but they are still a kind of high-nutrient vegetables. There is also a vegetable called "pea tip" on the market, which has high nutritional value. Pea tip is the tip of pea vine, which can be used for cold salad, frying, steaming and shabu-shabu, as well as seasoning and color matching.
9. Bitter chrysanthemum
Bitter chrysanthemum, also known as bitter vegetable or Japanese cabbage, is a widely planted wild vegetable with a slightly bitter taste, which is caused by alkaloids. Sophora alopecuroides has high nutritional value. Every100g of Sophora alopecuroides contains1330μ g of B- carotene, 314mg of potassium, 52mg of calcium, 0.83mg of iron and 6.5mg of vitamin C (USDA Food Composition Database). Bitter chrysanthemum is best eaten without heating, such as salad, cold salad and dipping sauce. It can also be fried or made into soup.
10, celery
Strictly speaking, celery is not a green vegetable. It mainly eats tender stems. Unfortunately, many people throw away their leaves when they eat celery. In fact, the nutritional value of celery leaves is higher than that of celery stems. For example, the carotene content of celery leaves is 2930 μ g/100g, while the carotene content of celery stems is only 340 μ g/100g. Celery stems and leaves are rich in vitamin C, potassium, dietary fiber and flavonoids besides carotene, which has high nutritional value.
Celery stems are naturally slightly salty because of their high sodium content. Every100g of celery stem contains159mg of sodium, which is equivalent to about 0.4g of salt. Therefore, when cooking celery, put less salt or even no salt (after adding soy sauce or soy sauce) to avoid excessive sodium intake. In addition, before frying celery, blanch the celery and then cut it into sections, then fry it and season it quickly, so as to keep it crisp and avoid being too old. Besides frying, squeezing celery juice to drink directly or making pasta with noodles, or making pies with celery wrapped in jiaozi are all good ways to eat.
What are the green leafy vegetables? 3 1. Nutritional value of green leafy vegetables.
1, rich in vitamin C.
People often think that fruits contain vitamin C, but in fact, the vitamin C content in green leafy vegetables is also very high.
2, rich in carotene.
Carotene can scavenge free radicals, prevent chronic diseases and delay aging.
3, rich in folic acid.
Folic acid plays an important role in the development of fetal nervous system and also prevents atherosclerosis.
4, rich in vitamin B2.
Most people lack vitamin B2, which is very important for the health of eyes, skin and mucous membranes.
5, rich in potassium.
Green leafy vegetables are one of the most important sources of dietary potassium. Helps prevent hypertension.
In addition to the five nutrients mentioned above, green leafy vegetables also contain vitamin E, vitamin K, calcium, magnesium and dietary fiber, which also have anti-cancer and disease prevention effects.
2. The benefits of eating green leafy vegetables regularly.
1, the benefits of osteoporosis:
Calcium is an important substance that constitutes bones, and it is very important for the growth and development of children and the prevention of osteoporosis. Vitamin K helps calcium to deposit on bones.
2, the benefits of hypertension:
Potassium, calcium and magnesium in green leafy vegetables can resist the increase of blood pressure caused by sodium ions and have a good effect on the prevention and treatment of hypertension.
3. Benefits to the fetus and cardiovascular system:
Green leafy vegetables are rich in folic acid, which is very important to the fetus. Taking folic acid in the first three months of pregnancy and the first three months of pregnancy can prevent fetal neural tube defects. Folic acid deficiency can also lead to an increase in homocysteine levels, which will increase the risk of cardiovascular and cerebrovascular diseases in middle-aged and elderly people.
4. Benefits to the eyes:
Carotene can be converted into vitamin A in the body, which is good for preventing night blindness and respiratory infection in children. Riboflavin can relieve eye fatigue and prevent age-related macular degeneration.
5. Benefits of cheilitis and glossitis:
Green leafy vegetables contain certain vitamin B2, which is very beneficial to prevent cheilitis, glossitis and seborrheic dermatitis. Green leafy vegetables contain a certain amount of vitamin C, which will lose half in the cooking process, but it is also higher than pears and other fruits.
6. Benefits to weight control and chronic diseases:
Green leafy vegetables are rich in dietary fiber, which is very important for weight control. At the same time, dietary fiber can delay the increase of blood sugar and lower blood cholesterol, and also help defecation and prevent constipation.
3. Precautions for eating green leafy vegetables
1, vegetable juice should not be regarded as a staple food;
In order to lose weight and beauty beauty, many people like to juice fresh vegetables and drink them as the main course. But this is not right, it will affect the secretion of digestive enzymes in saliva, and poor digestive function will cause physical discomfort.
2. You should eat vegetables first when you eat:
Do you remember whether to eat meat or vegetables first every time you eat? Experts suggest eating vegetables first when eating. Because vegetables are one of the important dishes to maintain the nutritional balance of the body, especially people who don't like fruits should pay more attention to this way of eating.
3. Eat as many raw vegetables as possible:
Vegetables can be cooked without heating, so many vitamins will not be destroyed and lost. Such as: radish, cucumber, sweet potato, bell pepper, celery, etc. Can be eaten raw, so that you can taste natural delicacies, and vitamin C is not destroyed. But you should pay attention to hygiene when eating raw vegetables.
4. If you need to cook it thoroughly when eating, you must burn it thoroughly:
For example, lentils and sword beans all have certain bean toxins. If it is not cooked, the toxin is not destroyed, and poisoning accidents are prone to occur when eating.