The "Chinese Dietary Guidelines for Residents" recommend that each person consume 500 grams of fresh vegetables per day. Despite this, it is still easy to fall into some misconceptions when it comes to eating vegetables. Today, we will introduce the 6 common mistakes people make when eating vegetables and the misconceptions they may have.
Mistake 1: Improper storage of vegetables
With people feeling increasingly busy, many tend to buy vegetables in bulk and store them in the refrigerator for several days. While this saves time and effort, it significantly reduces the nutritional value of the vegetables as nutrients and water are lost to varying degrees. Additionally, some may set the refrigerator temperature to the lowest setting to extend the shelf life of the food. However, this practice can greatly diminish the quality of certain vegetables.
Mistake 2: Incorrect cooking methods
Using incorrect cooking methods can cause a significant loss of nutrients in vegetables. For example, some people prefer to cut vegetables before washing them, squeeze out the vegetable juice when making dumpling fillings, remove the bean sprout beans, soak bitter gourd in water, or peel and stir-fry fruits and vegetables. While these methods may result in better taste and appearance, they lead to nutrient loss in vegetables.
Mistake 3: Improper cooking techniques
A person's poor stir-frying habits can affect the nutritional value of the dish. Some individuals tend to both stir-fry and boil vegetables, which only accelerates the loss of vitamin C in vegetables. Stir-frying vegetables on high heat can help retain the maximum amount of vitamin C. Both vitamin C and vitamin B1 are sensitive to heat, boiling, and stewing. To preserve these nutrients, a little vinegar can be added during the cooking process.
Mistake 4: Long-term consumption of raw vegetables
Some people enjoy eating raw vegetables. However, vegetables are often contaminated with pesticides or fungi, which can lead to food poisoning. Those who prefer eating raw vegetables should pay special attention to proper vegetable washing. Additionally, not all vegetables are suitable for raw consumption.
Mistake 5: Consuming only vegetables and neglecting meat
While vegetables are rich in vitamins and minerals and have certain effects in preventing atherosclerosis and promoting digestion and absorption, it is not advisable to rely solely on vegetables without consuming meat. It is important to pay attention to the proper combination of meat dishes and vegetables. Vegetables generally have a lower content of protein, riboflavin, fats, and zinc, all of which are essential for daily intake. A deficiency in these nutrients can lead to various health issues. Therefore, while enjoying vegetables, it is also important to consume some meat dishes.
Mistake 6: Improper timing and manner of eating vegetables
Many people do not enjoy vegetable soup. However, during the cooking process, many nutrients, such as vitamin C, have already been lost to the soup. Additionally, precooking vegetables and reheating them when everyone is ready or saving them for the next meal are incorrect practices. It is best to consume vegetables immediately after stir-frying them, as the longer the time between cooking and consumption, the greater the nutrient loss and the less appealing the appearance.
