Please follow the "rainbow" effect when eating vegetables

-----Teach you how to make a vegetable rainbow card

Wen/Li Yuanyuan Nutritionist

The Dietary Guidelines for Chinese Residents suggests "eating more vegetables, fruits and potatoes". Eating less vegetables is easy to lead to vitamins A Vitamin C 、 B2 , nicotinic acid, folic acid, magnesium, potassium, calcium, dietary fiber and other nutrients intake is insufficient, serious cases may increase the risk of constipation, anemia, overweight, obesity, cardiovascular and cerebrovascular diseases, diabetes, osteoporosis, cataract, and even cancer, and will lead to decreased immunity. How to eat a wide variety of vegetables?

1、 Be particular about eating vegetables

one     It is recommended that no one eat vegetables every day 300-500 Gram.

two     Choose fresh and seasonal vegetables.

three     Choose as many vegetables as possible.

four     Dark vegetables should preferably account for more than half of the total vegetables, such as tomatoes, spinach, rape, broccoli, green peppers, purple cabbage, carrots, purple onions, etc., of which green vegetables should preferably account for more than half of the total vegetables.

five     Appropriate increase of cruciferous vegetables (cabbage, cauliflower, cabbage), bacteria and algae food.

six     Keep away from pickles or pickles.

seven     When eating vegetables rich in starch such as potatoes, lotus roots and yams, the intake of staple foods should be reduced accordingly to avoid excess energy.

II Why eat more dark vegetables?

Dark vegetable And Light vegetable It really depends on the color of the vegetables.

Dark vegetable The nutritional value of is generally better than light color vegetables. Dark color refers to dark green, red, yellow (orange), purple (including blue and black) vegetables. Dark vegetables are rich in beta carotene, which is a vitamin for Chinese residents A The main source of. Dark vegetables also contain many other pigment substances, such as chlorophyll, lutein, lycopene, anthocyanin and other aromatic substances. They endow vegetables with special and rich colors, flavors and aroma, promote appetite, and show some special physiological activities. So dark vegetables suggest: more than half of the total vegetables!

Dark vegetables refer to dark green, red, yellow (orange), purple (including blue and black) vegetables. Dark vegetables contain more carotene and vitamins than light vegetables C Isonutrients are vitamins for Chinese residents A The main source of. There are more phytochemicals such as chlorophyll, lutein, lycopene and anthocyanin, which play a beneficial role in preventing oxidation of the body, cardiovascular diseases, cancer and other chronic diseases.

•             Common dark green vegetables: spinach, rape, winter cold vegetables, celery leaves, spinach, lettuce leaves, mustard, broccoli, watercress, shallots, chrysanthemum, radish tassels, Dutch beans, etc.

•             Common red vegetables: beetroot, red sweet pepper, tomato, red pepper, etc

•             Yellow (orange) vegetables: carrot, pumpkin, yellow sweet pepper, yellow watermelon, etc.

•             Common purple (including blue and black) vegetables: red amaranth, purple cabbage, Houttuynia cordata, purple onion, kelp, agaric, etc.

•             Common light colored vegetables: onions, garlic, white mushrooms, cauliflower, Chinese cabbage, cabbage, cucumber, radish, winter melon, leek, etc.

3、 What is the nutritional and health care value of various "color" vegetables?

IV Why should vegetables be eaten fresh?

If you don't eat fresh vegetables:

1)     Reduced nutrition. As the vegetables are placed for a longer time, the water loss will cause the loss of water-soluble vitamins, especially water-soluble vitamins C The content will be greatly reduced. From the perspective of nutrition, when vitamin C Reduced to original content 60% After a while, the vegetables are no longer fresh. And vitamins C After being oxidized, it enters the body, which not only cannot provide nutritional value for the body, but also consumes antioxidant substances of the body.

2)     Microbial contamination. The longer vegetables are kept, the more susceptible they are to microbial infection. The reproduction of microorganisms not only destroys the nutrition of vegetables, reduces the quality of vegetables, but also produces toxic and harmful substances.

3)     Nitrite Salt production. Vegetables absorb nitrogen fertilizer from the soil, which is easy to store nitrogen in vegetables in the form of nitrate, and then synthesize amino acids and proteins. Nitrate is reduced by nitrate reductase produced by vegetables or bacteria to produce nitrite. Among all kinds of vegetables, dark green leafy vegetables contain the highest nitrate, so these vegetables are more likely to produce nitrite when they are not fresh.

Therefore, fresh vegetables are the best in terms of quality, taste, nutrition and safety. Eat more vegetables to ensure freshness!

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Attached author information:

Li Yuanyuan Garden

Popular Science Columnist

Master of Nutrition and Food Hygiene

The first batch of registered dietitians in China

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