Green leafy vegetables don't. But starchy vegetables such as potatoes are easy to get fat.

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nutrition

The nutritional components of vegetables mainly include minerals, vitamins, fiber and so on. The higher the content of these substances, the higher the nutritional value of vegetables. In addition, the content of water and dietary fiber in vegetables is also an important nutritional quality index. Generally, vegetables with high water content and less dietary fiber have better freshness and higher edible value. But from the perspective of health care, dietary fiber is also an essential nutrient. The nutritional content of vegetables should not be underestimated. According to FAO's statistics in 1990, 90% of vitamin C and 60% of vitamin A necessary for human body come from vegetables, which shows the great contribution of vegetables to human health. In addition, there are many phytochemicals in vegetables that are recognized as beneficial to human health, such as carotenoids, dipropylene compounds, methyl sulfur compounds and so on. Many vegetables also contain unique trace elements, which have special health care effects on human body, such as lycopene in tomatoes and prostaglandin in onions.

It is estimated that more than 2 billion people in the world are polluted by the environment, which leads to many diseases. How to solve the problem of producing a large number of oxygen free radicals due to environmental pollution has attracted increasing attention. One of the effective ways to solve this problem is to add antioxidants to food to remove excessive destructive active oxygen and active nitrogen. It is found that many vitamins, mineral trace elements and related phytochemicals and enzymes in vegetables are effective antioxidants, so vegetables are not only healthy foods with low sugar, low salt and low fat, but also can effectively reduce the damage of environmental pollution to human body, and at the same time, vegetables also play a preventive role in various diseases.

Cruciferae cabbage vegetables, such as broccoli, cauliflower, cabbage, cabbage leaves, kale, etc., contain indole (13C), sulforaphane, isothiocyanate, carotenoids and vitamin C, which have a good effect on preventing and treating tumors and cardiovascular diseases, especially broccoli.

Asparagus is rich in glutathione and folic acid, which has a good effect on preventing neural tube defects and tumors in newborns.

Carrots are rich in carotenoids and a lot of soluble cellulose, which is beneficial to protect eyes, improve vision, lower blood cholesterol and reduce the incidence of cancer and cardiovascular diseases.

Flavonoids, isoflavones, protease inhibitors, inositol, soybean saponin, vitamin B, etc. contained in soybeans, edamame, black beans, etc., have a good effect on lowering blood cholesterol, regulating blood sugar, reducing cancer incidence, and preventing cardiovascular diseases and diabetes.

Onion and garlic vegetables are rich in functional phytochemicals such as dipropylene compounds and methyl sulfide, which are beneficial to the prevention and treatment of cardiovascular diseases, can prevent cancer if eaten often, and have the functions of anti-inflammatory and sterilization.

Lycopene rich in solanaceous vegetables and tomatoes can resist oxidation and reduce the incidence of prostate cancer and cardiovascular diseases. Eggplant contains a variety of alkaloids, which have the functions of inhibiting cancer, reducing blood fat, sterilizing and relaxing bowels. Pepper and sweet pepper are rich in vitamins, carotenoids, pepper polyphenols and so on. It can enhance blood coagulation and dissolution and is known as natural aspirin.

Celery is a biennial herb. Celery contains celery oil, protein, inorganic salts and rich vitamins. In addition to cooking, Chinese medicine also has the functions of stopping bleeding, diuresis and lowering blood pressure.

The protease contained in cucumber helps people to absorb protein.

Pepper, also known as pepper, sea pepper, pepper, pepper, pepper and so on. It is a capsicum plant of Solanaceae. Pepper is an annual or perennial herb. Fruit is usually conical or rectangular, green when immature, bright red, yellow or purple when mature, with red being the most common. The causal skin of pepper contains capsaicin, which is spicy. Can stimulate appetite. The content of vitamin C in pepper ranks first among vegetables. A small pepper contains vitamins A, B, C, E, K, carotene, folic acid and so on. Secondly, pepper also contains minerals such as calcium and iron and dietary fiber.

According to the research of relevant national medical institutions, people should eat at least 1000 grams of vegetables every day.

cancer prevention

The anticancer effect of vegetables has always been a hot topic for scientists all over the world. As early as 1995, American biologists found that people who eat more cauliflower have much less risk of colon cancer and lung cancer; British scientists have confirmed the anticancer effect of broccoli.

Tomatoes prevent prostate cancer and breast cancer. The researchers pointed out that lycopene in tomatoes can promote the secretion of some cytokines with anti-cancer and anti-cancer effects, and activate the killing effect of lymphocytes on cancer cells. At the same time, studies have shown that the intake of lycopene can also reduce the incidence of prostate cancer, breast cancer and other cancers, and also have a preventive effect on gastric cancer and lung cancer.

Sweet potato prevents colon cancer and breast cancer. Scientists have found that sweet potato contains a chemical called hydroepiandrosterone, which can be used to prevent colon cancer and breast cancer.

Cruciferous vegetables can prevent gastric cancer. The glucosinolates and glucosinolates contained in cruciferous vegetables such as cauliflower and cauliflower can induce an enzyme with detoxification function in the body. Regular consumption can prevent gastric cancer, lung cancer and esophageal cancer.

In addition, garlic can prevent colon cancer, and carrots can reduce the prevalence of lung cancer.

Carrot: Carotene in carrot can produce vitamin A in human body after eating, which has the functions of stabilizing epithelial cells and preventing excessive cell proliferation and carcinogenesis. Because carotene is a fat-soluble substance, it is not easy to be absorbed when eaten raw, so it should be cooked in oil before eating.

Seaweed: Its anticancer mechanism is seaweed vegetables (including kelp, laver, Undaria pinnatifida, etc. ) contains high cellulose, is not easy to be digested, can promote intestinal peristalsis, and is conducive to the discharge of harmful substances in the body. The blood of cancer patients is mostly acidic, and seaweed rich in inorganic salts such as calcium can adjust and balance the pH of blood. In addition, eating seaweed regularly can prevent goiter and constipation.

Tomatoes: Tomatoes are rich in vitamin C, which can enhance the body's disease resistance, stimulate the body to produce anti-cancer interferon, and prevent the body from absorbing carcinogenic nitrosamines.

Celery: rich in cellulose, it can promote gastrointestinal peristalsis, reduce the retention time of carcinogens in the digestive tract, and weaken the harm of carcinogens to the body.

Chinese cabbage and pumpkin: contain trace element molybdenum, which can prevent the synthesis of nitrosamines, a carcinogen in the body. Pumpkin also contains enzymes that decompose nitrosamines.

Mushrooms: Mushrooms are characterized by low heat energy, high protein and high cellulose. The cellulose contained in mushrooms can absorb cholesterol, prevent constipation, and excrete harmful substances in the body as soon as possible, which has a certain effect on preventing hypercholesterolemia, constipation and cancer.

tiny

Cucumber: Propanolic diacid contained in cucumber,

Helps to inhibit the conversion of carbohydrates in various foods into fat in the body.

White radish: White radish contains spicy mustard oil, which can promote fat metabolism and avoid fat accumulation under the skin.

Broccoli: Calorie 40/cup: Broccoli is rich in high-fiber components and can be cooked with tomatoes, onions, green peppers and other materials to make slimming soup. It is very useful when you are hungry, and it is low in calories and full.

Asparagus: calories 66 calories/pound: Asparagus is rich in vitamins A and C. It is a good choice to make salad or cook a cup of asparagus when you are free. It can be used as a snack when watching TV and listening to songs, which is healthy and not fat.

Bamboo shoots: Low-fat and low-sugar crude fiber bamboo shoots can prevent constipation, but patients with gastric ulcer should not eat more.

Eggplant: calories 19 calories/half bowl: scientific research shows that eggplant can prevent fat absorption in a meal and contains vitamins a, b and c, which is a delicious and beneficial food for dieters.

Lentils: 232 calories/cup: If eaten with green leafy vegetables, it can speed up the metabolism of the human body.

Wax gourd: rich in protein, crude fiber, calcium, phosphorus, iron, carotene and so on. Contains malonic acid, which can prevent fat accumulation in the body. Most obese people have too much water. Winter melon can also induce diuresis, and cooking soup with winter melon every day can reduce weight.

Celery: contains vitamins A and C, but most of them are water and cellulose, so the calories are very low. If you eat too much, you are not afraid of getting fat.

Mung bean sprouts: contain phosphorus, iron and a lot of water, which can prevent the formation of subcutaneous fat. Modern people lack cellulose, and eating more mung bean sprouts is good for health. Add a little vinegar when frying to prevent the loss of vitamin B and strengthen weight loss.

Porphyra yezoensis: In addition to being rich in vitamins A, B 1 and B2, the most important thing is that it is rich in cellulose and minerals, which can help to discharge waste and accumulated water from the body.

Spinach: Because it can promote blood circulation, so that the two legs farthest from the heart can absorb enough nutrition, balance metabolism, detoxify and lose weight.

Celery: On the one hand, celery contains a lot of calcium, which can supplement "foot strength", on the other hand, it also contains potassium, which can reduce the accumulation of water in the body.

Cabbage: Cabbage contains a lot of water, is nutritious, loses weight quickly and does not rebound.

skin

The real beauty is to eat regularly, especially eating more vegetables can improve the skin condition and make the skin white and tender. Here are 7 kinds of daily vegetables. You can eat good skin if you eat it regularly ~

wax gourd

Wax gourd is a beauty product, which has a remarkable effect on whitening skin. Wipe your face with wax gourd slices every day or often wash your face with wax gourd pulp, which can make your facial skin delicate and reduce chloasma. This may be related to the contents of histidine, urease, vitamins and trace elements in melon meat.

Wax gourd has always been regarded as the top grade of slimming, and it has the reputation of "slimming melon". Modern medical circles believe that the slimming effect of wax gourd is mainly due to its rich malonic acid, which can inhibit the conversion of sugar into fat, thus preventing the accumulation of fat in the human body from producing slimming effect. In Shennong's Classic of Materia Medica, it is said that winter melon is "good in color, beneficial to qi, not hungry, and long-term service makes people strong and anti-aging". Wax gourd contains trigonelline and propanol diacid, the former can accelerate the metabolism of the body, and the latter can prevent sugar from transforming into fat, thus playing a role in losing weight.

mushroom

Mushrooms are nutritious, rich in protein and vitamins, low in fat and free of cholesterol. Eating mushrooms can make women secrete more estrogen, prevent aging and make skin gorgeous. In addition, mushrooms contain crude fiber, semi-crude fiber and lignin, which are difficult for human body to digest. They can keep intestinal water balance, absorb residual cholesterol and sugar, and excrete them, which is very beneficial to prevent constipation, intestinal cancer, arteriosclerosis and diabetes.

cucumber

Cucumber is rich in protein, sugar, vitamin B2, vitamin C, vitamin E, carotene, nicotinic acid, calcium, phosphorus, iron and other nutrients. At the same time, cucumber also contains malonic acid, cucurbitacin, soft fine fiber and other ingredients, which can clean and whiten skin, eliminate sunburn and freckles, and relieve skin allergies. It is a traditional beauty product.

Cucumber contains cucumber acid, which can promote human metabolism and excrete toxins. The content of vitamin C is five times higher than that of watermelon, which can whiten skin, maintain skin elasticity and inhibit the formation of melanin. Cucumber can also inhibit the conversion of sugar into fat, which is very beneficial to lung, stomach, heart, liver and excretory system. Summer is easy to be irritable, thirsty, sore throat or excessive phlegm. Eating cucumber helps to relieve inflammation.

potato

About whitening vegetables, there is also the saying of "double beans", which are potatoes and peas.

Potatoes are rich in B vitamins and a lot of high-quality cellulose, as well as trace elements, protein, fat and high-quality starch.

These ingredients play an important role in the process of anti-aging and disease prevention, and can effectively help women detoxify. Rich in vitamin C, it can restore women's whitening skin. In addition, the crude fiber in potatoes can also play a laxative role.

carrot

Carrots are called "skin food" and can moisturize the skin.

It contains beta carotene, which can resist oxidation and whiten skin, remove excess cutin from skin, and also has calming and soothing effects on oily acne skin. Egg yolk and honey have moisturizing effect. In addition, carrots are rich in pectin, which can combine with mercury, thus eliminating harmful components in the human body and making the skin look more delicate and ruddy.

white radish

Chinese medicine believes that white radish can "benefit the five internal organs, make people white and clean muscles."

White radish is a common vegetable, which can be eaten raw or cooked. It tastes slightly spicy. Has the effects of promoting digestion, stimulating appetite, accelerating gastrointestinal peristalsis, relieving cough and resolving phlegm. So can white radish turn white?

Because white radish is rich in vitamin C, vitamin C is an antioxidant, which can inhibit melanin synthesis, prevent fat oxidation and prevent lipofuscin deposition. Therefore, eating white radish often can make the skin white and delicate.

pea

Eating more peas can dispel spots and raise beauty. Compendium of Materia Medica claims that peas have the effect of "removing black spots and making the face shiny".

Modern research has found that peas are rich in provitamin A, which can be converted into vitamin A in the body, and vitamin A has the function of moistening the skin, and is taken from general food without toxic side effects. Eating peas can also reduce swelling and stretch the skin, which can tighten the wrinkles around the eyes.

References:

Vegetables-Baidu Encyclopedia