We all know that eating more vegetables is good for all aspects of the body.
Green leafy vegetables are rich in carotene, the content of which is only slightly lower than that of carrots and tomatoes, which is conducive to supplementing vitamin A and helping repair liver injury. Therefore, in the old saying of “protecting the liver and protecting the liver”, [green enters the liver], there is actually some truth.
Green leafy vegetables are the perfect source of vitamins. Rich dietary fiber can also promote intestinal peristalsis and prevent constipation.
Green leafy vegetables are an important ingredient for us to obtain mineral elements such as calcium, potassium and magnesium.
Nutritionist Wang Xingguo came to talk about nutrition and healthy diet, and introduced 7 common and nutritious delicious green leafy vegetables.
The calcium content of rape is equivalent to that of milk.
Rape is also called Shanghai green, pakchoi, green vegetables, gourd ladle, etc.
It varies in size and shape, some bulky and some small.
Small cooks hardly need to change knives, and the smallest [chicken hair] is rape seedlings.
As a representative ingredient of green leafy vegetables, the nutritional value of ordinary rape is beyond imagination.
Not only does the vitamin C content exceed that of common fruits, but it also provides more carotene, folic acid, potassium, vitamin B2, magnesium, dietary fiber, etc.
It is especially worth mentioning calcium. The calcium content in rape (108 mg/100g) is roughly the same as that in milk.
Although the absorption rate is lower than that of milk, it can be regarded as the champion of calcium supplement in the vegetable industry.
Don’t throw celery leaves
Strictly speaking, celery is not a green leafy vegetable, it is mainly a tender stem.
Many people are used to discarding the leaves when eating celery, which is a pity. In fact, the nutritional value of celery leaves is higher than that of celery stems.
Because of its high sodium content, celery stems have a natural light salty taste. Every 100 grams of celery stems is equivalent to about 0.4 grams of salt.
Therefore, when burning celery, you should put less salt to avoid taking too much sodium.
Before frying celery, blanch the celery and cut it into sections, then stir-fry it. Season it out of the pan quickly to keep it crisp and avoid being too old.
In addition to frying, squeezing celery juice to drink directly or mixing flour to make pasta, celery to make dumplings or pies are all good eating methods.
Remember to blanch spinach to remove oxalic acid
Spinach is also one of the most nutritious green leafy vegetables.
However, spinach contains more oxalic acid.
In the intestinal tract, oxalic acid can inhibit the absorption of minerals such as calcium and iron, and increase the risk of kidney stones after entering the blood.
However, oxalic acid is very water soluble, so it is suggested that spinach should be blanched before cooking to remove most oxalic acid.
Except for patients with kidney stones (calcium oxalate stones) who should restrict their consumption of spinach, everyone else can eat blanched spinach.
However, the rumor that spinach cannot be eaten with tofu is actually unreasonable, so it is good to eat it at ease.
Vegetables with crisp, tender and refreshing hearts
Cabbage heart, also known as cabbage stalk, is crisp and tender in quality and rich in nutrition.
Vegetable heart is very common in South China and can now be bought in supermarkets or vegetable markets in the north.
The simplest way to eat cabbage is to boil it and pour it with various sauces, such as oyster sauce, soy sauce, sesame paste, garlic sauce, seafood sauce, etc. The taste is changeable without losing the natural taste of the ingredients themselves.
Chinese cabbage is rich in nutrition and cheap.
Many areas in the south call rape pakchoi, but in the north, pakchoi is another common green leafy vegetable different from rape. It is a variety of Chinese cabbage and has some similarities in taste with Chinese cabbage (leaves).
Chinese cabbage can be cooked or fried, and can also be made into vegetable soup or cold mix.
Chinese cabbage is rich in carotene and vitamin C, and its potassium and calcium contents are not low. It is a representative of cheap and nutritious green leafy vegetables.
Chrysanthemum coronarium has unique flavor and less salt
Chrysanthemum coronarium has many aliases, such as tarragon, artemisia, artemisia stalk, etc. Flowering is very similar to wild chrysanthemum, so it is also called chrysanthemum cauliflower.
It has a special fragrance, some people think it smells bad, but people like it very much.
Chrysanthemum coronarium is especially suitable for rinsing pots or frying, making soup
In addition to the nutrient elements often mentioned, for Chrysanthemum coronarium, it is worth mentioning its sodium content.
Chrysanthemum coronarium contains more sodium (161 mg/100g) and is salty in itself. Less salt should be added when cooking.
A Good Choice for Early Taste of Pea Seedlings
Pea seedlings refer to the buds of peas in their primary state, which have high nutritional value. The contents of carotene, vitamin C, potassium and iron are outstanding among various vegetables.
Most pea seedlings on the market are obtained from soilless culture. The nutrient content may not be as high as that of pea seedlings planted on the earth, but they are still a highly nutritious vegetable.
There is also a kind of vegetable called “pea tip” on the market, which has high nutritional value. Pea tip is the tip of pea branches and tendrils. It can be used for cold mixing, stir-frying, steaming, rinsing, seasoning and color matching.
Readers and friends may as well buy it, make it and taste it.
How many vegetables should I eat every day?
The combination of various beneficial components enables green leafy vegetables to have multiple health benefits, such as preventing cardiovascular and cerebrovascular diseases, osteoporosis, retinal degeneration and cataract, delaying aging, promoting intestinal and skin health, etc.
According to < < Dietary Guidelines for Chinese Residents > >, adults had better eat 300 ~ 500 grams of vegetables every day.
Because different vegetables [each has its own advantages] in nutritional composition, we should be [flower-oriented], not only eat one vegetable, but also eat it in different ways. The dark vegetables mentioned above should even account for half of the amount.
These are the 7 kinds of green leafy vegetables recommended by nutrition experts. Are they quite easy to buy?
Remember that there must be no shortage of green vegetables on the dining table.