Correctly handle vegetables as much as possible to retain the folic acid-Healthy recipe blog

Core Tip: daily diet will have folic acid, it will not destroy the folic acid it how to prepare vegetables?

Filed folic acid, many people will mistakenly think pregnant women "patent" is used to blood and tocolysis. First Affiliated Hospital of Guangzhou University of Traditional Chinese Medicine Hematology Professor Yang Hongyong, folic acid was first extracted from spinach leaves. In fact, it is an important vitamin is necessary for the body of each of us, is the "hero" of the manufacture of red blood cells and white blood cells, the lack of it, will cause megaloblastic anemia. The latest research shows that folic acid also has cardiovascular protection, especially male smokers can reduce coronary heart disease and stroke incidence and prevention of depression.
Folic acid is widely present in green leafy vegetables and some fruits, legumes, nuts and animal liver. As long as the general population, a balanced diet, vegetables and other foods can generally through adequate intake of folic acid; However, due to folic acid characteristics of the water-soluble, vegetables boiled time is too long will make it a huge loss; contrast, less oil and stir-fry contrary, it could retain more folic acid.
Folic acid dissolved in water, hot boiled easy loss
The impression of "healthy family" vegetables hot or broiled eat than fried eat healthy. Experts pointed out that, in fact, this is not an absolute. In general, if the vegetables are fresh enough, and non-polluting, the salad eaten raw or do Salad is best to keep nutrition. However, many people are used to eating cooked food, and like the boiled vegetables to eat. Because the hot vegetables and less oil, the calorie intake of the body will be correspondingly lower, but this is only from the perspective of edible oil and energy intake, and not necessarily the most nutritious.
In fact, the vegetables and the hot to the fried, will depend on the needs of the. Example, vegetables, folic acid and the water-soluble ingredients may be in the process of hot or broiled huge loss, folic acid intake to health care in this case, you need to pay special attention to the crowd, on the application of less oil and less water fried foods cooking . Some bad teeth mouth of the elderly, the vegetables and stir-fry may eat up inconvenient, recommended that as much as possible, can be fried before Cook chopped cut. Homework "knife Kung Fu", the same can stir-fry multi retain folic acid, and chewing up.
Especially need to be reminded of some convenience, will once fried a big plate of vegetables, then eat the next meal is hot to eat. This approach is more serious destruction of folic acid in vegetables. Studies have shown that the loss rate of the vegetables in folic acid can be as high as 50% -60% even after repeated heating and, therefore, it is recommended that vegetables, or you want to do is to eat.
Cut and then vegetables, folic acid volatile
In addition to cooking, improper vegetables, prepared dishes can also result in a huge loss of folic acid. Experts pointed out that, in order to clear the leaves on pesticide residues and pesticides, many families are accustomed to in the vegetables first soaked in water for a while, and water-soluble nutrients, including a lot of folic acid and other losses. Many people soak before washing will first pick a good cut of good food, you are "overkill", because this approach is particularly devastating for the water-soluble folic acid. In addition, early in the morning dish washing and cutting through the dry noon or even only at night fried practices that it is inappropriate. Was cut vegetables with air contact more fully, not only folic acid and other vitamins also easily due to oxidation and massive losses.
The best way of supplemental folic acid by eating natural folate-rich foods to supplement, oral overdose of synthetic folic acid tablets, could not be absorbed into the blood, it may affect human health. Therefore, if for any reason a long time can not be a balanced diet, or illness need to add synthetic folic acid films, it is recommended that the first hospital to check the folate levels in the body, under the guidance of a doctor accurate, appropriate to add, in order to avoiding disadvantages.