Vegetables are rich in nutrients and provide our body with the energy and essential nutrients we need. Everyone knows the benefits of vegetables, but not everyone knows how to eat them properly. So, what should we pay attention to when it comes to eating vegetables for our health? Today, I will share with you in detail how to eat vegetables in a healthier way.
1. Wash before cutting
Most of the nutrients in vegetables are water-soluble. Some people like to cut the vegetables before washing them, which causes the nutrients to be lost in the water. Therefore, the correct method is to wash the vegetables before cutting them.
2. Diversify your vegetables
Being picky eaters is not a problem, but being picky all the time is not good for our bodies. There are over 100 types of vegetables that we eat on a daily basis, and it's important to ensure that we consume a variety of vegetables such as leafy greens, fruits and vegetables, potatoes and yams, cabbage, melons, and root vegetables. Each type of vegetable has different nutritional components, and it is not good for our bodies to lack any of them. So, if you have a picky eating habit, it's time to change it and try different flavors.
3. Preferably eat vegetables raw or lightly cooked
In our daily lives, most people prefer to stir-fry vegetables. However, according to Ren Lili, the Director and Secretary-General of the Shenzhen Nutrition Society, vegetables cooked at high temperatures with oil can change the texture of the vegetables and cause the vitamins to be lost quickly. Therefore, the healthiest way to eat vegetables is to eat them raw or lightly cooked. Even if you choose to stir-fry them, it's best to use high heat and cook them quickly. Every 10 minutes of stir-frying vegetables can reduce the vitamin C content by 60% or more.
4. Do not store vegetables for too long
Vegetables have the highest vitamin content, but if they are stored for too long, they can become wilted or even withered. At this time, the non-toxic nitrates in the vegetables can be converted into nitrites, which can turn normal hemoglobin into methemoglobin, causing symptoms such as cyanosis, shortness of breath, and even affecting the entire body. In addition, vegetables should not be frozen, and the storage temperature should not be too low, as this can cause the vegetables to lose their flavor prematurely.
5. Do not keep leafy greens overnight
According to tests, if cooked leafy greens are left for 15 minutes, the vitamin C content decreases by 20%, and if left for 30 minutes, it decreases by 30%. If left for an hour, it decreases by 50%. Even worse, eating leafy greens that have been left overnight can cause food poisoning.
6. Do not overeat vegetables
Although vegetables are healthy, overeating is not good either. Most vegetables are not easily digestible, and celery and beans are high in dietary fiber, which can cause gastrointestinal diseases and put a burden on the stomach. Therefore, the recommended daily intake of vegetables is 300 to 500 grams.
7. Use oil in moderation
Just like animal oils, plant oils contain 9 calories per gram. Consuming too much oil can lead to obesity or high blood lipid levels and cardiovascular diseases due to excessive calorie intake. So, when stir-frying vegetables, use oil in moderation. The recommended daily oil intake is 25 grams per person, not exceeding 30 grams.
Friends, how do you eat vegetables in your daily life? I hope that everyone can eat vegetables correctly and maximize their nutritional value.
