Eat vegetables properly to help you balance your diet
Eat nutritious dark vegetables Vegetables can be divided into dark vegetables and light vegetables according to their colors. Dark vegetables are generally better in nutritional value than light vegetables. Dark vegetables refer to dark green, red, orange, and purplish vegetables. These vegetables are rich in carotene and they are the main source of daily intake of vitamin A. Dark vegetables contain more chlorophyll, lutein, lycopene, anthocyanins, and aromatic substances. Because of this, dark vegetables have bright colors and special aromas. Common dark vegetables: spinach, rape, celery leaves, spinach, oil wheat, mustard, broccoli, shallots, leeks and so on. Common red, orange-red vegetables: tomatoes, carrots, pumpkins, red peppers, etc. Common purple vegetables: red leeks, purple cabbage, purple sweet potatoes and so on. Which vegetables should I consume daily? 1, daily intake of vegetables 300-500 grams. 2, should choose fresh and seasonal vegetables, vegetables stored for too long will appear nutrient loss. 3, choose to eat a variety of vegetables as much as possible, especially dark vegetables to eat more, in order to account for half of the total intake of vegetables is appropriate. 4, pay attention to increase cruciferous vegetables, bacteria and algae food intake. Cruciferous vegetables include cabbages, cabbages, mustards, radishes, aquatic vegetables, etc.; bacteria and algae can be divided into mushroom and seaweed. The mushrooms include mushrooms, mushrooms, oyster mushrooms, hedgehog mushrooms, and black fungus. , white fungus and so on, seaweed food is known to have more than 70 kinds, but people only eat more than kelp and seaweed. 5, pickles and pickles contain more salt, and a serious loss of nutrients, should not eat. 6, when eating potatoes, taro, lotus root, yam and other vegetables containing more starch, we must appropriately reduce the main consumption to avoid excessive energy intake. How to cook vegetables properly? Wash before cutting: The vegetables are washed with running water and then cut with a knife. Do not soak vegetables in water for too long, so as not to lose too much water-soluble vitamins and mineral salts in vegetables. Urgent fire stir-fry: All kinds of green leafy vegetables, stir-fry and stir-fried, can keep crisp and tender taste, and second, can protect nutrients without losing. Now is fried to eat: already cooked vegetables should be eaten as soon as possible, even soup with food to eat. To avoid repeated heating, it is not only because of the loss of nutrients with the increase of storage time and cooking times, but also because some of the fried vegetables will produce nitrites with carcinogenic effects overnight, and poisoning may occur after eating. Medical Tourniquet,Surgical Tourniquet,Emergency Tourniquet,Medical Rubber Tourniquet GUANGDONG JIANGMEN RONGHAI MEDICAL TECHNOLOGY CO.,LTD , https://www.kimaomedical.com