Vegetables, which part is of most nutrients

Core Tip: In general, the different parts of the nutrition of the food is different, the vegetables can be divided into three categories of stems and root and fruit, in addition to the flowers and melons and vegetables.

Stem and leaf vegetable
Rape, leeks, cabbage, spinach, rich in vitamin C and carotene content. Spinach contains iron, but at the same time containing oxalic acid will hinder food calcium, iron absorption, so before cooking in boiling water slightly Cheuk.
Root vegetables
Radish, carrot, taro, potato, sweet potato. Radish contain a lot of vitamin C, carrots contain a lot of carotene, potatoes, taro starch-containing, high-calorie and other nutrition less. The common feature of root vegetables is rich in crude fiber. Radishes, carrots sliced ​​thin strips, place 1 to 2 days, crude fiber increased about three times. Radish foods are cut is to eat should not be cut after storage.
Fruit and vegetables
Tomatoes, beans, bell pepper, cucumber, sponge gourd, pumpkin and eggplant. These vegetables, beans, pumpkin, gourd, eggplant, best eaten raw, to avoid vitamin is destroyed during the cooking process. Tomatoes contain more lycopene and vitamin C. Beans, lentils, peas, soybeans, high protein content, amino acid composition than grain, such as calcium, phosphorus, iron, vitamin B1 content than other vegetables. Pumpkin containing carotene. Carotene and vitamin C rich chili.
With a vegetable in the nutritional content of the different parts of a difference, such as the light green part of green onions is much higher than the light blue part of the nutritional content. Light blue part of the vitamin A, vitamin B1 and vitamin C content is less than half of the light green part. With a celery, the deep green celery leaves than the pale green stems, stalks contain more vitamin A and vitamin C. There cabbage leaves part of the nutritional content of the dish stems.
The human need "all-round" nutrition, simply eat any kind of vegetables are impossible to meet this requirement, so the only reasonable, clever collocation, adhere to multi-species, multi-color in order to ensure that the nutritional balance.

Four types of vegetables suitable boiled cooked "mix" to eat

What vegetables suitable for "mixed" eat
Eating raw vegetables can be eaten raw vegetables tended to have a sweet taste and crisp taste, heat destroys nutrients and taste, usually just wash directly seasoning mix food, such as carrots, turnip, tomato, cucumber, bell pepper cabbage heart, cabbage. The best choice for pollution-free raw green vegetables or organic vegetables. Production of vegetables in soilless cultivation conditions, can also rest assured raw. Eaten raw, including drinking homemade fresh vegetable juice or fresh vegetable salad may be appropriate to add a little vinegar, put some salt less.

The students cooked vegetables Safe such unique smell of vegetables, crisp taste, often contain a lot of fiber. Wash directly mixing raw food tastes very fresh; terms mixed with fresh hot water after boil hot, the taste will be slightly soft, but not cause derogation flavor, such as celery, bell pepper, asparagus, okra, bitter gourd , white radish, seaweed. A wide variety of radish, raw to juicy Spicy less as good, but it belongs to the cold foods, physical deficiency or cooked food is appropriate. Some foods eaten raw or cooked food intake of nutrients is different.
For example, tomatoes contain lycopene can reduce the risk of prostate cancer and liver cancer risk, in order intake should be cooked to eat. But if you want to intake of vitamin C, the raw effect will be even better, because the easy loss of vitamin C during the cooking process.
Cheuk after consumption of vegetables, these vegetables are usually higher starch content or jerky smell, but as long as you can after the hot water boiled crisp taste, refreshing taste, plus seasonings mixing can be eaten, such as the following four categories :
The first category of cruciferous vegetables
Such as broccoli, cauliflower, nutrient-rich vegetables Cheuk after taste better, which is rich in cellulose is also easier to digest.
The second category is more vegetables containing oxalic acid
Such as spinach, bamboo shoots, wild rice, oxalic acid in the intestine will combine with calcium into difficult absorption of calcium oxalate, interfere with the body's absorption of calcium. Thus, salad must use boiled, remove most of oxalic acid.
The third category is the brassicas
Such as rutabaga, etc., they contain a substance called glucosinolates, by hydrolysis to produce volatile mustard oil, has a role to promote digestion and absorption.
The fourth category is purslane and other wild
Boiled thoroughly to remove dust and insects, but will also prevent allergies. In addition, lettuce, water chestnuts and other raw Before it's best to first peeled, washed, boiled, you eat, the more health will not affect the taste and nutritional content.
More healthy diet recipes will be displayed in this blog, welcome to come again for more information. We will try our best to help you for healthy recipes.

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.