A lot of people eatGreenIt's not as good as an eggNutritionI'll take care of it. But you probably don't know that vegetables are nutritional treasures that are seriously underestimated in daily diets. Today's article will help you sort out the core nutritional value of green vegetables and decompose their physical detailsEffectivenessAnd i'll tell you how to eat so you can lock up the nutrients and get to know the regulars on the table again。
I. Core nutrients of green vegetables
1. High-eat fibres and low-heat combinations
Vegetables are a high-quality source of dietary fibres, with a diet of about 2 grams per 100 grams, well above the fine staple food. This soluble dietary fibre promotes intestinal creeping, increases the volume of faeces and reduces constipation; at the same time, the calorie is extremely low, at about 20 calories per 100 grammes, and is an ideal diet for controlling the body-weight population, which creates neither abdomen nor heat burdens, and helps you to control your diet without suffering from hunger。
2. Rich stocks of vitamins and minerals
Vegetables contain a variety of human essential vitamins, such as vitamin c, which is even higher than some fruit, with up to 28 milligrams of vitamin c per 100 grams of cabbage, which enhances immunity and is resistant to oxidation; in addition, vitamin k, for bonesHealthIt is essential to promote calcium absorption and utilization. With regard to minerals, green vegetables are rich in potassium and magnesium, helping to maintain electrolyte balance, stabilize blood pressure and protect cardiovascular health。
Ii. Key body effects of green vegetables
1. Controlling intestinal strains to maintain digestive health
The diet fibres in vegetables can serve as “food” for the fungi, facilitating the reproduction of the fungus in the intestine and inhibiting the growth of harmful bacteria, thus regulating the balance of the intestinal population. A long-term commitment to green vegetables improves the micro-ecological environment of the intestinal tract and reduces the risk of intestinal diseases, such as chronic diarrhoeal conditions and abdominal insulation, keeps the digestive system working efficiently and improves overall digestive absorption capacity。
2. Antioxidation to slow down physical ageing
Vegetables contain a wide range of antioxidating substances, such as yellow ketone, chlorophyll, which remove the free radicals of the body and reduce oxidation damage, thus acting as resistant to inflammation and slow ageing. The frequent consumption of green vegetables helps to maintain skin elasticity and reduces wrinkle generation, while reducing the incidence of chronic inflammation-related diseases, such as cardiovascular diseases, diabetes, etc., and establishing healthy lines of defence for the body。
Food techniques for maximizing green vegetable nutrition
1. Short-term fire to avoid nutritional loss
Nutritional components such as vitamin c in green vegetables are afraid of high temperatures and prolonged heat, so fast-fried cooking is recommended, which can be contained within three to five minutes, and fast-fried fire locks water and nutrition in vegetables. It can be preceded by some 10 seconds in boiling water, with a little salt and oil, both to remove herbic acid and to maintain green green vegetables, further reducing nutrient loss。
2. Improved nutritional utilization with quality protein
Separate diets, though nutritious, combine quality proteins such as eggs, skinny meat, tofu, etc., to achieve nutritional complementarities and increase the absorption of proteins. For example, the high-quality protein in an egg can make up for a short plate of protein in a green, while vitamins in a green can promote the absorption of iron in an egg, allowing both nutrition to be better used by the body to achieve a nutritional effect of 1+1>2。
In sum, green vegetables are by no means part of the table. They are healthy foods that are highly nutritious and multifunctional. Vegetables can play an important role, whether in terms of weight control, better digestion, or slow ageing. With the right food, the nutritional value of vegetables can be maximized and made an integral part of your daily diet。
