Eating vegetables has “321 mode”

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The concept of “one kilogram of vegetables and half a catty of fruit per day” is deeply rooted in the hearts of the people. However, how should we choose?

In terms of variety, you should eat at least five vegetables a day and try to choose different colors. For example, orange foods such as carrots and pumpkins contain beta-carotene, red foods such as tomatoes contain lycopene, and green foods such as broccoli and green leafy vegetables contain chlorophyll. Moreover, in general, dark vegetables (green, red, purple, yellow, etc.) contain higher levels of beta-carotene, vitamin B2 and vitamin C than mussels (white, etc.).

Different types of vegetables also have different nutritional value. Cruciferous vegetables (such as kale, broccoli and cabbage) are rich in plant compounds, such as aromatic isothiocyanates, which are anticancer compounds in the form of glycosides. Bacteria and algae (such as Flammulina, mushrooms, fungus and seaweed) contain minerals such as protein, polysaccharide, carotene, iron, zinc and selenium. In marine bacteria and algae such as seaweed and seaweed, the iodine content is higher. Potatoes, lotus roots, yam and other starches are more abundant. If you eat this kind of vegetables, reduce the staple food and avoid excessive energy intake.

If you are eating vegetables for lunch or dinner, you can follow the “321 mode”. Among them, “3” refers to 3 2 (150g) leafy vegetables, mainly including green leafy vegetables, including cabbage, rapeseed, cabbage, spinach, leeks and garland. “2” refers to other 2 (100g) vegetables, but does not include potatoes, yam, lotus root, etc. “1” refers to a pair of (50 grams) bacteria and algae foods, including mushrooms, enoki mushrooms, kelp, seaweed, fungus and the like.

Eat more than two servings of fruit a day. Red and yellow fruits (mango, papaya, citrus, apricot, etc.) have high beta-carotene content; jujube, citrus and berries (black currant, strawberry, etc.) have higher vitamin C content. Bananas, blackcurrants and longan have higher potassium levels. Blue-purple fruits such as blueberries and mulberries have higher anthocyanin content.

Finally, we need to remind everyone that fruit and vegetable nutrition have their own advantages and cannot be replaced by each other. They should try to absorb fruits and vegetables of different colors, and achieve results every day, every time there are vegetables.

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