Controlling the intake of meat and oil is the key to losing weight, so many women choose short-term vegetarian diets such as soup diet and apple diet. Eating vegetables may seem ordinary, but if not done scientifically, it not only fails to help with weight loss but also has adverse effects on health. So how should we eat vegetables in a scientific and healthy way?
Eat more fresh vegetables
Fresh greens, if bought and left uneaten at home, will gradually lose some of their vitamins. For example, spinach loses 84% of its vitamin C after being stored for 24 hours at 20 degrees Celsius. Therefore, it is best to eat as many fresh vegetables as possible.
Don't discard the nutritious parts
For example, when eating bean sprouts, some people only eat the sprouts and throw away the beans. In fact, the beans contain 2-3 times more vitamin C than the sprouts. Another example is when making dumplings, squeezing out the vegetable juice will result in a loss of over 70% of the vitamins. The correct method is to mix the vegetables with oil after cutting them, and then add salt and condiments. This way, the oil will prevent the vegetables from releasing their juices.
Stir-fry vegetables with high heat
According to research, stir-frying vegetables over high heat only results in a 17% loss of vitamin C, while if the vegetables are simmered after stir-frying, the loss of vitamin C can reach 59%. Therefore, it is important to stir-fry vegetables with high heat. Vegetables cooked this way not only look and taste good, but also retain more nutrients. Adding a little vinegar while stir-frying vegetables also helps preserve the vitamins.
Eat stir-fried vegetables while hot
Some people like to save time by stir-frying vegetables in advance, and then keeping them warm in the pot until everyone is ready to eat together or for the next meal. However, this process of keeping the vegetables warm causes a 25% loss of vitamin B1 in the vegetables. Stir-fried cabbage, if kept warm for 30 minutes, will lose 10% of its nutrients, and if kept for 1 hour, it will lose 20%.
