4 Key Numbers for Eating Vegetables? Eat the right vegetables!

Vegetables are essential foods in the diet, providing a variety of vitamins, dietary fiber, trace elements, antioxidants, etc., which play a vital role in the body.ARA The recommended daily vegetable intake is up to 500 grams, but Chinese people live a fast-paced life and work so much that the vegetables they eat every day fall far short of the standard.DHA As long as you master the skills of eating vegetables, you can get the nutrients from them and make sure you eat enough of them.

How to eat vegetables correctly?

1、Type not less than 5 kinds

Vegetable product types can be divided into several kinds, should be the students of different cultural kinds of varieties to eat alternately, eat vegetables every day has not been able to significantly lower than 5 kinds. Each kind of influence vegetable development has an advantage, cruciferous and leafy vegetables, such as kale, broccoli as well as our country oilseed rape, etc., which contains isothiocyanate;β-carotene fungus and algae as food, such as flat mushrooms, shiitake mushrooms, enoki mushrooms and so on contain very rich vitamin B2, potassium, selenium and iron; beans, peas and fava beans contain a large number of research amino acids; nori and kelp and so on contain has rich iodine.

Quantity should be 500 grams

Adults should eat 300 to 500 grams of vegetables per day. Not only should you make sure that the quantity and variety of vegetables are up to standard, but you should also consider its color. Common dark-colored vegetables include purple kale, carrots and green leafy vegetables, which should reach more than 1/2. The darker the color of the vegetable, the more vitamins C, B2 and carotenoids it contains. It should be reminded that most green leafy vegetables are rich in calcium, with 100 grams of green leafy vegetables containing more than 100 milligrams of calcium, comparable to that found in oilseed rape, mustard, and milk. However, vegetables contain oxalic acid, oxalic acid will affect the absorption of calcium, so the calcium absorption rate of vegetables is higher than milk.

3, soaking time less than 15 minutes.

Studies have shown that soaking for 10 to 15 minutes can remove pesticide residues. If the soaking time is too long, the vegetables may re-adsorb pesticides and easily lose nutrients. Vegetables are best rinsed under running water, then soaked in water for a few minutes, and finally rinsed again. Zucchini, eggplant, cucumber and other vegetables do not want to peel, directly under running water soak and wash a few times.

4, eat 2 types of vegetables need to pay attention to ah

High oxalic acid food, such as spinach and amaranth, before cooking need to be placed in hot water blanching for a few minutes, can reduce the use of oxalic acid to carry out the content, so as not to cause the impact of calcium absorption. High sodium vegetables such as Chrysanthemum, parsnip, celery need to be as well as divided into fennel, etc., cook with as little salt as possible.

For people with weight loss, eat vegetables before meals, and finally eat the main food to avoid excessive calorie intake; eat high starch vegetables should reduce the intake of staple foods, including lotus root, yam, water chestnuts and potatoes, while hyperuricemia and gout attacks should be limited to vegetables containing high purine content, including bean sprouts, asparagus and lentils.