Suitable for ordinary people.
Green vegetables are also called Chinese cabbage, rape and oil cabbage. Chinese cabbage is the tender stem and leaf of Cruciferae rape, which is native to China. It is dark green, like cabbage. It is a variety of Cruciferae cabbage, which is widely planted in the north and south. Green vegetables can be eaten all year round and are known as "anti-cancer vegetables". In some places, green vegetables can also refer to green vegetables.
green vegetables
Nutritional value of green vegetables
The signature nutritional ingredients and nutritional value of green vegetables are among the best in all kinds of vegetables. Green vegetables are rich in vitamins, protein, carotene and minerals such as calcium, phosphorus, iron, potassium, sodium, magnesium and chlorine. According to experts' determination, the vitamin C contained in green vegetables is more than three times that of Chinese cabbage.
The content of calcium in green vegetables is the highest among all green leafy vegetables and twice that of Chinese cabbage. Eating regularly can promote the development of bones. Green leafy vegetables are also rich in vitamin K, which can help calcium deposit into bones.
crude fibre
Green vegetables contain a lot of crude fiber, which can prevent the formation of plasma cholesterol and promote the excretion of cholic acid, a metabolite of cholesterol, thus reducing the absorption of lipids, reducing the formation of atherosclerosis and blood lipids, thus maintaining vascular elasticity.
renieratene
Green vegetables contain a lot of carotene (more than beans 1 times, more than tomatoes and melons 4 times, more than Chinese cabbage 74 times). After entering the human body, it can promote the metabolism of skin cells, prevent skin roughness and pigmentation, and make skin smooth. Delay aging.
vitamin C
Vitamin C contained in vegetables can form "hyaluronic acid inhibitor" in the body, which has anti-cancer effect and can make cancer cells lose vitality. Vitamin C can also prevent gingival atrophy and bleeding. It can also protect the cardiovascular system and inhibit the growth of melanin.
plant hormone
Plant hormones contained in rape can increase the formation of enzymes, adsorb and repel carcinogens that enter the human body, so it has the function of preventing cancer. In addition, green vegetables can also enhance the detoxification mechanism of the liver and have therapeutic effects on skin boils and breast carbuncle.
Chinese cabbage
Plant cellulose
Rapeseed contains a lot of plant cellulose, which can promote intestinal peristalsis, increase the volume of feces and shorten the stay time of feces in intestinal cavity, thus treating various constipation and preventing intestinal tumors.
chlorophyll
Green vegetables contain a lot of chlorophyll, which has the function of strengthening brain and improving intelligence. A recent study in the United States shows that chlorophyll and other substances in vegetables can effectively reduce the toxicity of carcinogen aflatoxin and reduce the absorption of aflatoxin by human body.
folic acid
There is also folic acid in vegetables, which helps young cells in bone marrow to mature. If people lack folic acid, it will cause megaloblastic anemia and leukopenia, which is especially important for pregnant women.
Vitamin B 1 and B2
Vegetables are also rich in vitamins B 1 and B2, making them one of the best suppliers of brain cell metabolism.
Trace elements such as iron
If an adult eats 500 grams of green vegetables every day, he can meet the needs of vitamins, calcium and iron. It provides material conditions to ensure the physiological needs of the body and helps to enhance the immunity of the body.
Two servings of green vegetables
Measure unit calories (edible part calories)
1 green vegetables (30g, edible part 24g) 10 calories.
1 pan-fried vegetables (300g) 12 1 calorie
1 dish scalded vegetables (300g) 90 calories.
Standard (100g)
Green vegetables only contain 25 calories per 100g. Moreover, green vegetables can help absorb cellulose, promote gastrointestinal peristalsis, promote digestion and absorption, have a laxative effect, play an important role in maintaining the beautiful curve and shape of the body, and can also detoxify and nourish the face. Therefore, green vegetables have become the first choice for women who lose weight. Famous movie stars Cecilia Cheung and Sammi Cheng both use vegetables to lose weight.
A piece of green vegetables
According to the color of petiole, green vegetables are divided into cabbage and green vegetables. Chinese cabbage has green leaves, white petiole, upright, crisp and tender texture, slightly bitter and slightly sweet. Green cauliflower with green leaves, light green petiole, flat and slightly concave, fat and upright, short and thick leaves. The texture is crisp and tender, slightly bitter.
The vegetables we often eat are lettuce, cabbage, water spinach, imperial city vegetables, white amaranth, purple amaranth, Chinese cabbage, milk cabbage, cabbage, spring cabbage, sherry red, spinach, baby cabbage, coriander, cauliflower, leafy vegetables, bean sprouts and so on.
Three vegetables that people often eat.
pak choi
Characteristics: A new variety of heat-resistant Chinese cabbage. High-quality and high-quality dishes.
Cultivation points: vegetable seedlings can be cultivated in spring and summer, and the yield per mu can reach 1500 ~ 2000 kg.
Scope of application: planting in the whole city.
Suzhou green
Characteristics: The plant is erect and short. The leaves are dark green, smooth and shiny, and the petiole is green.
Cultivation points: vegetable seedlings can be cultivated and marketed in spring and summer, and long vegetables can be transplanted and marketed in autumn.
Scope of application: planting in the whole city.
Short-legged green
Characteristics: Plant height is 29.5 cm, plant type is upright, leaves are oval and yellow-green.
Cultivation points: Vegetable seedlings can be cultivated in summer.
Scope of application: planting in the whole city.
Clearing away heat and vexation, promoting qi circulation and removing blood stasis, reducing swelling and resolving hard mass, and promoting gastrointestinal function. Indications: cough due to lung heat, body heat, thirst, chest tightness, upset, anorexia, constipation and abdominal distension.
How to fry vegetables to taste good?
Chinese cabbage is placed on the plate.
Vegetables are indispensable on our table almost every day because they are the most important green leafy vegetables. They are green and tender, rich in vitamins, chlorophyll, trace elements and cellulose that can promote intestinal peristalsis. Of course, it is also rich in water. These nutrients are indispensable for human health.
Many people think cooking is too easy. Why not just wash the dishes, cut them into pieces, add oil to the hot pot, fry them thoroughly, add salt and monosodium glutamate? Having said that, we can often see that a dish is over-fried, its leaves are yellow, and there is too much soup, which is tasteless. It's not delicious, and it's not popular at the dinner table. Housewives don't care. Anyway, vegetables are cheap, so much the same!
Actually, cooking is very learned. The key is to "fry" just right, not too much, and of course you can't use "raw". The secret is to master the heat, stir fry quickly with strong fire, and it will be cooked once. I'd rather be a little "raw" than fried very well, because if vegetables are overcooked, they will lose moisture and taste bad.
Three Chinese cabbages
Skills:
First, choose vegetables, remove yellow and rotten leaf stalks, and control water after washing.
Can't be cut into sections. You should only break a leafy stalk, not necessarily a small dish, but you can cook the whole tree. This whole or whole chopped green vegetable tastes more crisp, tender and delicious because the water in it is basically preserved.
It's best to use a pan. The amount of oil in cooking is slightly more than that in normal cooking. Vegetables without oil are like our skin, without all kinds of skin care products and without the feeling of water.
The cooking temperature is basically based on big fire and quick frying. Don't cook slowly over low heat. Remember to fry quickly. Stir-fry over high fire, turn it back and forth a few times, and oil both sides of the vegetable stem as much as possible, and heat it evenly.
Don't cover the pot when frying. The whole frying process only takes a few minutes, and there is no need to "stew" it with water.
When cooking, salt is the most important thing! Some vegetables, such as lettuce and Chinese cabbage, are already full of water, so salt must be added when they are fried to 80% maturity. If the salt is put in early, it will produce a pool of water, which will easily affect the color of the dish. Some vegetables, such as Chinese cabbage, sweet potato leaves and pumpkin seedlings, do not have much water. It is best to melt the required salt in the oil after putting the oil, and then pour the vegetables into the pot and stir fry quickly, so that a small part of the water in the vegetables will be forced out during the frying process, which will better protect the emerald green of these vegetables.
Don't pile up some vegetables after they are put in the plate. Pick out an open space in the center of the dish with chopsticks, so that the vegetables can dissipate heat faster, so as to avoid discoloration of the vegetables due to high temperature.
If some cooking wine is added when vegetables are about to ripen, the ethanol in cooking wine will esterify with organic acids to produce aromatic carboxylic acid esters and water, which can reduce the content of organic acids, make magnesium in chlorophyll not be replaced, and keep vegetables emerald green.
Avoid using hard water when frying vegetables. Green vegetables are rich in organic acids, which can ionize with calcium and magnesium in hard water to synthesize hard organic acid salts insoluble in water, thus greatly reducing the flavor of finished vegetables.
Aquatic dishes
Many nutrients in vegetables are water-soluble, and boiled vegetables will lose nutrients. Therefore, mastering the principle that "the less vegetables contact with water, the less nutrients are lost", more and more people use the "water frying method" to cook. Cooking with water is to add a small amount of water to an oil pan, add vegetables after the water boils, stir fry in the ordinary way, and add oil and salt to taste before cooking. Traditional hot frying will produce oil fume, and the oil quality will be denatured and unhealthy. The water decoction method is not only healthier, but also can be cooked with a small amount of water, so the original sweetness of vegetables is not easy to be diluted, and too much seasoning is not needed, which can reduce the intake of oil and salt, and vegetables are as crispy and delicious.
A complete collection of green vegetable practices
Fried vegetables
Materials:
500g of green vegetables, 50g of mushrooms, 50g of chicken oil, 5g of yellow rice wine 1 0g, 5g of wet starch, 0g of refined salt10g, 0g of monosodium glutamate10g, and 0g of fresh soup10g.
Exercise:
(1) Peel off the old leaves of vegetables, cut off the heads of vegetables and cut into 6 cm long sections; Wash mushrooms and cut into pieces.
(2) Heat the pot, add 50g chicken oil, and when the oil is heated to 50% with high fire, pour the cabbage into the pot and stir fry. Add yellow wine and fresh soup to make it crisp, then add refined salt, monosodium glutamate and mushrooms.
(3) After burning for 1 min, make it greasy with wet starch, pour chicken oil on it, and put it in a pot for eating.
Vegetable bean curd soup
Materials:
200g tofu, 200g vegetables, 1 teaspoon salt.
Exercise:
(1) Cut the tofu into small pieces, soak it in clean water with 1/2 teaspoons of salt for 15 minutes, and keep the salt water after soaking the tofu.
(2) Wash the vegetables, divide them into leaves, soak them in salt water soaked with tofu for 15 minutes, then rinse them and drain the water.
(3) Drain the soup pot, add the tofu blocks after the fire is boiled, continue to cook for 15 minutes, and then add the vegetables.
(4) Add salt and continue to cook for about 3 minutes.
Fried vegetables with gold, silver and eggs
Materials:
Gracilaria lemaneiformis 300g, salted egg 1, preserved egg 1, minced garlic 1 tablespoon.
Exercise:
(1) Wash Gracilaria lemaneiformis, remove old leaves and thick stems, and cut into sections for later use.
(2) Boil the preserved eggs in water for 5 minutes, then turn off the fire, take them out and soak them in cold water, then cool them, shell them and cut them into pieces.
(3) the salted eggs are shelled and diced; Heat a little oil in the pan, add diced salted eggs and stir-fry until fragrant, then add diced preserved eggs and stir-fry until dry. Serve.
(4) In another hot pot, add 1 tbsp oil to stir-fry minced garlic, then add asparagus to stir-fry until soft, and then add the materials of the third method and mix well.
Chicken vegetable porridge
Materials:
Chicken legs, fungus, vegetables, rice, salt, cooking wine, pepper, oil.
Exercise:
(1) Wash the chicken legs, remove the bones and cut them into cubes.
(2) Boil the water in the pot, and the diced chicken legs bleed. Pour out the dirty water and clean the diced chicken legs.
(3) after the fungus is soaked and washed, it is chopped; Shred cabbage leaves by hand; The rice is washed clean.
(4) Put the diced chicken legs, fungus and rice into a pressure cooker, pour a proper amount of clean water, add two drops of edible oil, add salt and a little cooking wine, cover the lid, turn the fire to a high-pressure steam engine, and then turn it to a low fire 10 minute.
(5) After the pressure cooker is turned off and exhausted, open the lid, add green leaves and pepper, stir well and heat for 30 seconds. You can order a little sesame oil when cooking.
Braised vegetables with dried meat
Materials:
200 grams of green vegetables and 3 tablespoons of spiced dried meat.
Exercise:
(1) Heat the spiced dried meat.
(2) Wash Qingjiang vegetables, blanch them in boiling water for about 10 second, take them out and drain them, put them on a plate, and then sprinkle with 1 dried meat.
Matters needing attention of green vegetables
Two servings of green vegetables
Four misunderstandings of green vegetables
Myth 1: Busy with work, no time to buy food. One purchase is enough for one week.
Analysis: Vegetables will lose nutrition if they are kept for a long time. Most vitamins, especially vitamin C, are easily oxidized and decomposed in the air. Many B vitamins and fat-soluble vitamins are sensitive to light and will be lost due to direct sunlight.
Myth 2: Leftovers are reluctant to throw and heat repeatedly.
Analysis: Repeated heating will lead to a large loss of folic acid and vitamins in vegetables.
Myth 3: Cut first and then wash, soak the cut vegetables in water, or put them for a long time before frying.
Analysis: Water-soluble vitamins in vegetables are easy to be lost after soaking in water. After cutting vegetables, vitamins are easily oxidized and lost when exposed to the air.
Myth 4: In order to facilitate chewing, the old man stewed the vegetables for a long time in order to roast them.
Analysis: If vegetables are stewed for too long, the vitamins in them will be destroyed by high temperature. For example, folic acid in vegetables is unstable to heat and light, and the loss rate can reach 50% ~ 90% after repeated heating.
Wash the dishes
How to clean pesticide residues on vegetables?
Wash with clear water and soak. Special leafy vegetables must be washed before soaking, otherwise it is equivalent to soaking fruits and vegetables in diluted pesticide water. You must wait until all the cleaning work is finished before cutting the vegetables, otherwise the residual pesticides will penetrate into the vegetables along the cut surface.
Cleaning first and then soaking in alkaline water: firstly, thoroughly clean the dirt on the surface, soak it in alkaline water for 5 ~ 15 minutes, and then clean it with clean water for 3 ~ 5 times.
Heating method. With the increase of temperature, the angle of carbamate insecticides will accelerate. Such as green pepper, cauliflower, beans, celery and so on. It's best to scald it with boiling water before frying or burning it in a pot.
Wash rice and vegetables. It can also play a certain role in reducing pesticides on vegetables. However, it is best to use the rice washing water once or twice, because the surface of rice contains potassium, so the rice washing water once or twice is weakly acidic, but it will turn alkaline afterwards, and pesticides will only lose some toxicity in acidic substances.
Use sunlight correctly. Sunlight can decompose and destroy some pesticides in vegetables. According to the determination, the residual loss of organochlorine and organomercury pesticides can reach about 60% when vegetables are irradiated in the sun for 5 minutes.
Green vegetables and radishes
Diet should be avoided.
It is especially suitable for patients with oral ulcer, wet and white mouth, gingival bleeding, loose teeth, abdominal pain due to blood stasis, cancer, etc.
Green vegetables can relieve mental stress, and eating more green vegetables before exams helps to keep a calm mind.
Vegetables help solve urticaria.
Patients with chronic diseases such as acne, early pregnant women, patients with eye diseases, children with advanced measles, scabies and body odor should eat less.
People with weak spleen and stomach and loose stools should not eat more.
Not suitable for raw food.
Boiling, frying and boiling time should not be too long to avoid nutrient loss.
Stems and leaves of green vegetables can reduce swelling and detoxify, and treat carbuncle, erysipelas, bloody dysentery, strain and vomiting blood; Seeds can stagnate and promote blood circulation, and treat postpartum heart and abdominal diseases, lochia and ascaris intestinal obstruction.
Three kinds of green vegetables
How to choose green vegetables
Choose green vegetables with short stems, thick mesophyll, dark green, clean, fresh and free from pests and diseases. Avoid buying vegetables with drug spots on the surface or abnormal pungent chemical smell.
Storage of green vegetables
If you don't cook it immediately after you buy it, you can wrap it in a newspaper, put it in a plastic bag and keep it in the vegetable and fruit room of the refrigerator. If you have no refrigerator to dry in the shade, don't cover it with plastic bags.
Green leafy vegetables contain more nitrate. After storage for a period of time, it will become nitrite due to the action of enzymes and bacteria. Nitrite is a harmful substance that causes gastric cancer, so green leafy vegetables should not be stored for too long.