Controlling the intake of meat and oil is the key to weight loss, so many women choose short-term vegetarian diets such as soup or apple diets. Eating vegetables may seem like a common thing, but if it is not done scientifically, it will not only fail to help with weight loss, but also have a negative impact on health. So, how should we eat vegetables in a scientific and healthy way?
Eat more fresh vegetables
Fresh greens, if bought and not eaten at home, will gradually lose some 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 fresh vegetables as much as possible.
Do not 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 chopping them, then add salt and seasonings. This way, the vegetables will not release their juices.
Stir-fry vegetables over high heat
According to measurements, stir-frying vegetables over high heat only results in a 17% loss of vitamin C, while stir-frying and then simmering causes a 59% loss of vitamin C. Therefore, it is important to stir-fry vegetables over high heat. Vegetables cooked this way not only look good and taste delicious, but also retain more nutrients. Adding a little vinegar while stir-frying vegetables also helps to preserve the vitamins.
Eat stir-fried vegetables while they are hot
Some people like to save time by stir-frying vegetables in advance and then keeping them warm in the pan until everyone is ready to eat or until the next meal. However, the process of keeping the stir-fried vegetables warm in the pan causes a 25% loss of vitamin B1. If stir-fried cabbage is kept warm for 30 minutes, it will lose 10% of its nutrients, and if kept for 1 hour, it will lose 20%.
