[Eat more vegetables and be healthy] This saying is absolutely true.
If you want to be healthy, you should eat 300 ~ 500g of vegetables every day. You should mix vegetables of various colors. Don’t be picky about food. Today, Dr. Clove invited a handsome nutritionist to recommend 5 kinds of delicious vegetables. Not only is the taste good, but the nutrition is also the [leader] in the vegetable industry. Take your small notebook and take notes!
1. Green Beans
High calcium, high protein
The protein and calcium content of green beans are among the best in the vegetable industry.
Every 100g of green beans contains about 13g of protein, which is comparable to eggs.
Hairy beanIt is a good source of calcium, containing 135 milligrams of calcium per 100g, higher than milk.
In addition, hairy beans contain a lot of potassium and other minerals, dietary fiber and vitamins.
Boiled green beans in salt water have low calories and good taste, which is a very healthy snack.
Step 2: Peas
Can be eaten as staple food
Ripe peas have considerable carbohydrate content.
Every 100g contains about 21.2 g of carbohydrate, even higher than lotus root, which can be used as the second choice besides staple food.
The starch content of tender peas is not so high, but the fiber content is very rich.
Replacing some staple foods with tender peas is fresh, tender and slightly sweet, which can help us control calories and help us lose weight.
3. Broccoli
The King of Carotene Content
Although broccoli is so green, the carotene content is twice that of carrots, which is the well-deserved king of carotene content in vegetables.
The variety of vitamins is also very complete, the content of vitamin C and folic acid is also very objective, and it is also a large calcium content in vegetables.
The method is very simple, boiled or fried with garlic is delicious, and the taste is softer than cauliflower.
4. Leeks
It does not strengthen yang and has good laxative effect.
Sulfur-containing compounds, zinc, vitamin C and other substances in leeks are beneficial to our bodies, but have nothing to do with strengthening yang.
However, leeks contain a large amount of cellulose, which is very good for promoting intestinal peristalsis, relaxing bowels and improving constipation.
Don’t eat too much, otherwise too much sulfur-containing compounds will increase the strange taste when farting…
5. Chinese cabbage
Vitamin C content is better than citrus
Chinese cabbage can be said to be a healthy all-round dish in winter, rich in vitamin C, carotene and various minerals.
The content of vitamin C is especially considerable, about 45 mg/100g, which is comparable to citrus.
There is also a little secret to tell you that the vitamin C in Chinese cabbage leaves is higher than that in petioles, but the cellulose is not as good as that in petioles.
Therefore, don’t be picky about food, eat petioles and vegetable leaves.
This article has been reviewed by registered nutritionist Li Liangli.
-References-
XIE Shu-qiong, HE Jun, HE Jun.Study on the content of sulforaphane in edible parts of nine cruciferous vegetables [J]. Journal of Anhui Agricultural University, 2013, 40 (3): 460-463.
ZHANG De-shuang, JIN Tong-ming, XU Jia-bing, et al. Distribution regularity of several main nutrients in different leaves and parts of Chinese cabbage [J]. Acta Agronomica Sinica, 2000, 15 (1): 108-111.
[3] Institute of Nutrition and Food Safety, China Center for Disease Control and Prevention. Chinese Food Composition Table [M]. Peking University Medical Press, 2009.
[4] USDA Food Composition Databases https://ndb.nal.usda.gov/ndb/
[5] AICR/WCRF. Diet, Nutrition, Physical Activity and Cancer: A Global Perspective.
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