We all know to eat more vegetables, but some people say that he just doesn’t like vegetables and seems to be fine.
If you don’t eat vegetables, will you how? Why do some people not eat vegetables? How to eat vegetables?
Today, Dr. Clove invited nutritionists to talk about these problems in detail.
Do you have what consequences if you don’t eat vegetables?
Some people often ask:
I really don’t like vegetables, shouldn’t it be okay if I don’t eat them?
Not to scare people, but insufficient intake of vegetables and fruits is one of the top ten high-risk factors for death of residents around the world. It is estimated that 6.7 million people worldwide died from insufficient intake of vegetables and fruits in 2010.
The consequences of not eating vegetables are mainly reflected in the following three aspects:
First of all, there will be a lack of nutrition.
Not eating vegetables will reduce the sources of many nutrients, especially some vitamins (such as-carotene, vitamin C, folic acid), minerals (such as calcium, magnesium, potassium), dietary fiber, and a variety of phytochemicals.
The effect of these nutrients on health should not be underestimated.
Secondly, it will become fat.
Other studies have found that there is an obvious relationship between body mass index (BMI) and vegetable intake, and overweight people will also have lower vegetable intake.
Of course, the premise is that these vegetables are not fried with excessive oil.
Finally, you will get sick.
Studies have found that insufficient intake of vegetables and fruits is associated with an increased risk of non-communicable diseases, including cardiovascular diseases and certain cancers.
On the contrary, if we eat enough vegetables, we can reduce the incidence and mortality of cardiovascular and cerebrovascular diseases and the risk of some cancers (such as esophageal cancer and colon cancer). Green Leafy Vegetables Reduce the Risk of Diabetes and Lung Cancer; Increasing cruciferous intake can reduce the risk of lung cancer, gastric cancer and breast cancer.
Why do some people have no problem not eating vegetables?
Some people may say again:
However, those around me never eat vegetables and are not quite healthy?
Some people don’t like vegetables and look healthy. This is probably because:
These people will eat some fruits instead of vegetables, or directly eat various nutrient tablets (such as vitamin C and dietary fiber) to supplement nutrition.
Therefore, in the short term, such a diet will not cause obvious health problems in what, but it is not a long-term solution after all.
So, is there anyone who can keep healthy without eating vegetables and fruits or various nutrient tablets?
There are really Inuit people living in the Arctic Circle. Because the polar region is extremely cold, they do not have the conditions to eat too many fresh vegetables and fruits, so they get some vitamins, especially vitamin C, by eating raw meat (such as pickled puffins).
Pickled puffins are meat products fermented by stuffing raw puffins into raw seals, which is probably:
The puffin of MengMeng
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Stuffed into MengMeng’s seal belly,
Sealed fermentation for months to a year
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Made a pickled puffin
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In addition, people living in cold areas will also eat raw whale meat, smelly heads (pickled fish heads that smell of Resident Evil), smelly sharks and other foods that are full of special flavor by name. This is all to supplement vitamins.
Moreover, after all, it is raw meat, so eating it like this also has great health risks.
For us, is it better to eat fresh vegetables than to eat these [dark dishes]?
How to eat vegetables?
Some people will say again that I eat vegetables every day, so there is no need to stress the importance of eating vegetables with me. But the reality is that most people in our country do not eat enough vegetables:
According to the monitoring results of nutrition and health status of Chinese residents from 2010 to 2012, the average person in China eats 269.7 g of vegetables per day, which is still below the recommended amount of 300 ~ 500 g in the Dietary Guidelines for Chinese Residents.
In addition, for those who do not like fresh vegetables, attention should also be paid to:
1. Pickles and pickles are not vegetables
Pickles and pickles have not only increased their salt content, but also lost a lot of vitamins. Some [pickles] also produce too much nitrite. From a nutritional point of view, they no longer belong to the category of vegetables.
2. Fruits are not vegetables
If it is not convenient to eat fresh vegetables, you can eat a proper amount of fruits to supplement the insufficient intake of vegetables. However, fruits cannot completely replace vegetables.
Although the nutritional ingredients are similar, fruits and vegetables belong to different food types after all, with different nutritional values and cannot replace each other.
Especially for dark vegetables, the content of vitamins, minerals, dietary fiber and phytochemicals is often higher than that of fruits.
3. Vitamin tablets are not vegetables either.
First of all, fresh vegetables contain not only vitamins, but also minerals (such as potassium, calcium, magnesium, phosphorus), dietary fiber (especially insoluble fiber), organic acids, and a variety of phytochemicals (such as carotenoids, flavonoids, organic sulfur-containing compounds and various plant pigments) and other nutrients, which cannot be covered by vitamin tablets.
Secondly, our stomach function has the characteristics of advancing and discarding. If we do not eat vegetables containing crude fiber for a long time, our stomach’s ability to digest food may deteriorate.
If you don’t eat cheap vegetables and eat all kinds of expensive nutrient tablets, your wallet will probably not agree.
Eat vegetables correctly and do these four things.
1. Adequate [Quantity]-A kilo of vegetables a day
It should be noted that the [1 kg] mentioned here refers to the weight of raw vegetables before cooking, which is actually only about two bowls after cooking.
2. Diversification-Choose a variety of vegetables
Therefore, we should often change the types of vegetables we eat, preferably more than 5 kinds per day.
These vegetables can be matched not only with different varieties and colors, such as (fried Pleurotus eryngii with carrot and pepper), but also with fish, meat, eggs, bean products, etc. (such as fried shredded pork with black fungus, green pepper, carrot and bean curd).
3. Good [Color]-More than half of dark vegetables
Vegetables are divided into dark vegetables and light vegetables. Dark vegetables refer to dark green, red, orange, purple and other dark vegetables.
Dark vegetables have more nutritional advantages than light vegetables. They are rich in-carotene, various pigment substances (such as chlorophyll, lutein, lycopene, anthocyanin), and aromatic substances.
Therefore, dark vegetables preferably account for more than half of the kilo of vegetables eaten every day.
4. Heavy [Fresh]-Choose fresh vegetables for season
Fresh seasonal vegetables have high moisture content, fresh taste and rich nutrition. However, stale vegetables will not only lose water, taste bad, but also change nutrition. If decay occurs, it will also lead to an increase in nitrite content, which is not conducive to human health.
Therefore, vegetables should be eaten as fresh as possible and not stored for too long.
After reading these, add yourself a plate of vegetables today.