Asked for an interview, the editor of a magazine about healthy eating vegetables breath asked nine questions. I think there are many of my friends have similar problems here with questions and answers sent to help you rest assured that eat vegetables.
Q1: Why the vegetable has the effect of disease prevention?
About cancer, heart and cerebrovascular diseases, diabetes, osteoporosis and other nutritional epidemiological surveys have proved that vegetable intake was negatively correlated with the risk of these diseases. In other words, bite and more people suffer less risk of these diseases. Eat vitamin tablets and antioxidant agents are not so sure a positive effect, and sometimes even a negative effect. So, the benefits of eating vegetables is to eat vitamin tablets and antioxidant health products is difficult to completely replace the.
Q2: whether the darker the vegetable the more nutritious?
Overall, the higher the content of the deep color of the vegetable nutrients and antioxidant factors. The same vegetables, but also the depth of color varieties health effects better, for example, deep red tomatoes, lycopene content is much higher than the pink tomato; light green leafy vegetables, vitamin B2, folic acid, vitamin K, magnesium , flavonoids and other healthy ingredients below the dark green varieties. With a dish, and the dark part is always higher than the light-colored part of the nutrients and health ingredients.
Q3: Speaking of vegetables, health care, people first think of garlic, onions, asparagus, burdock, they are the strongest varieties of the health effects?
The effect of garlic, onion is not so amazing, and our residents to eat asparagus, burdock amount is usually not very high. Garlic to soy pan after frying significance. In contrast, eat more vegetables and the significance is much greater, and the Nutrition Society recommends that people eat more than 200 grams of dark green leafy vegetables. The more dark green leaves, the higher the chlorophyll content, more nutrients, the stronger the effect of anti-mutation, reducing carcinogens role.
Q4: In addition to anti-cancer outside, vegetables, there are those disease prevention and health effects?
Most vegetables have a lower the risk of cancer, heart disease and diabetes. Which leafy greens role, but was seriously underestimated and overlooked. The latest studies have shown that dark green leafy vegetables reduce blood pressure and plays an essential role in the dilation of blood vessels. For the elderly, leafy green vegetables in calcium, magnesium, potassium and vitamin K can help reduce osteoporosis and fracture risk. For pregnant women, green leafy vegetables are beneficial to students a smart baby; for more people with the eye, lutein and carotene in vegetables is conducive to the prevention of aging of the eye. For people who want to control their weight, the meal to eat green leafy vegetables, with a big cooked with less oil can effectively improve the meal satiety, and not fattening, and give it a try.
Q5: Since vegetables so useful, some people decide at every meal to increase the intensity of the bite, and sooner or later, eat more vegetables desirability?
Of course a good thing. Breakfast is usually the problem is the lack of fruits and vegetables, breakfast to eat vegetables is a very improving diet is very worthwhile to encourage practice. Weekdays, people say dinner to eat less, said the dinner to be low-fat, low-calorie vegetables increased. As long as it is less oil cooking, dinner, eating vegetables do not cause weight gain, and use it instead of dinner table poultry meat is more beneficial to the prevention of chronic diseases.
Q6: love bite will also eat vegetables, what improper bite law is hazardous to health, need to be corrected?
The most important error to eat there are a few:
(1) put too much grease. Youpao with vegetables, in many parts of the conventional cooking methods. But will the benefits of vegetables, low-fat low-calorie completely destroyed, fats make you fat, but also greatly reduces the benefits of preventing heart disease.
2 green leaves cut, dropped, or outer layer of green leaves stripped off and discard. The northern tradition of "green leaves on seats" such as rape, kale, remove the leaves nutritional value is greatly reduced, because the green leaves is the most densely nutrients. Green leaf nutrients and health care component is much higher than the inner layer of light-colored leaves.
The cooking temperature is too high, a large number to take the fumes. Fumes occurred more than 200 degrees, too high a temperature will destroy the nutrients, and vegetables lost to cancer prevention, grease heat will cause cancer.
If you want to play the role of cancer prevention, best eaten raw. Play a role in the prevention of heart disease, and preferably less oil to cook, such as boiling, steaming, Cheuk mixed, boiled, etc.. Less stir method.
Q7: eat more vegetables may cause gastrointestinal discomfort?
Differences in different physical condition and ability to digest vegetable acceptance. For some people, some vegetables may cause gastrointestinal discomfort. Such as bitter gourd, cucumber, zucchini (courgettes), eat easy to diarrhea, leeks, and pungent raw garlic, raw peppers, raw onions, and some people do not feel well. Completely eliminates the need reluctantly, replaced by other vegetable can. Bean sprouts and beans must be thoroughly cooked stew, or which contains toxins and anti-nutrients and will cause discomfort or poisoning.
Some people also eat some vegetables will feel flatulence, such as potatoes, pumpkin, onions, broccoli, cauliflower. Usually digestion and malabsorption occur this reaction. Appropriate to eat less, or change other varieties. Of course, the fundamental way out is to strengthen the digestion and absorption functions.
Although raw vegetables is a good idea, but each acceptance. If eaten raw feeling stomach pains, bloating, intestinal flatulence, diarrhea, feeling bad, can be replaced by cooked the way. Such as onions, radishes, etc., part of life to eat may feel discomfort, cooked to eat the vast majority of people do not.
Q8: vegetables after all, is part of the dietary pyramid, daily vegetables, a reasonable amount of staple food and fish with?
In accordance with the Dietary Guidelines in China, should remain mainly vegetarian. 50-100 grams daily fish food, and vegetables recommended 300-500 grams. More vegetable intake, high blood pressure, high cholesterol people, you also need to be viable in the control of disease. Can do vegetables among the best lunch and dinner: fish 3:1, at least 2:1. Each meal should be the staple food, and vegetables.
Q9: vegetables is good, but people worry about the pesticide problem. How to treat this risk?
Do not think vegetables think of pesticides, but should think of how many benefits can not be replaced by other food. In fact, the toxicity of pesticides in China is getting smaller and smaller, and the excessive concentration getting lower and lower. Not forgetting, dietary fiber and chlorophyll in the vegetables are beneficial to the pollution exclusion in the food, antioxidants which helps to reduce the role of toxic substances. In contrast, fish, meat, eggs have pollution, but also due to biomagnification, difficult to decompose the pollutant levels far higher than the vegetables, to food safety, animal food should strictly control the number. Comprehensive evaluation of the benefits of vegetables is far greater than its risks. This food to eat, our diet will be more secure from the disease will be further
Q1: Why the vegetable has the effect of disease prevention?
About cancer, heart and cerebrovascular diseases, diabetes, osteoporosis and other nutritional epidemiological surveys have proved that vegetable intake was negatively correlated with the risk of these diseases. In other words, bite and more people suffer less risk of these diseases. Eat vitamin tablets and antioxidant agents are not so sure a positive effect, and sometimes even a negative effect. So, the benefits of eating vegetables is to eat vitamin tablets and antioxidant health products is difficult to completely replace the.
Q2: whether the darker the vegetable the more nutritious?
Overall, the higher the content of the deep color of the vegetable nutrients and antioxidant factors. The same vegetables, but also the depth of color varieties health effects better, for example, deep red tomatoes, lycopene content is much higher than the pink tomato; light green leafy vegetables, vitamin B2, folic acid, vitamin K, magnesium , flavonoids and other healthy ingredients below the dark green varieties. With a dish, and the dark part is always higher than the light-colored part of the nutrients and health ingredients.
Q3: Speaking of vegetables, health care, people first think of garlic, onions, asparagus, burdock, they are the strongest varieties of the health effects?
The effect of garlic, onion is not so amazing, and our residents to eat asparagus, burdock amount is usually not very high. Garlic to soy pan after frying significance. In contrast, eat more vegetables and the significance is much greater, and the Nutrition Society recommends that people eat more than 200 grams of dark green leafy vegetables. The more dark green leaves, the higher the chlorophyll content, more nutrients, the stronger the effect of anti-mutation, reducing carcinogens role.
Q4: In addition to anti-cancer outside, vegetables, there are those disease prevention and health effects?
Most vegetables have a lower the risk of cancer, heart disease and diabetes. Which leafy greens role, but was seriously underestimated and overlooked. The latest studies have shown that dark green leafy vegetables reduce blood pressure and plays an essential role in the dilation of blood vessels. For the elderly, leafy green vegetables in calcium, magnesium, potassium and vitamin K can help reduce osteoporosis and fracture risk. For pregnant women, green leafy vegetables are beneficial to students a smart baby; for more people with the eye, lutein and carotene in vegetables is conducive to the prevention of aging of the eye. For people who want to control their weight, the meal to eat green leafy vegetables, with a big cooked with less oil can effectively improve the meal satiety, and not fattening, and give it a try.
Q5: Since vegetables so useful, some people decide at every meal to increase the intensity of the bite, and sooner or later, eat more vegetables desirability?
Of course a good thing. Breakfast is usually the problem is the lack of fruits and vegetables, breakfast to eat vegetables is a very improving diet is very worthwhile to encourage practice. Weekdays, people say dinner to eat less, said the dinner to be low-fat, low-calorie vegetables increased. As long as it is less oil cooking, dinner, eating vegetables do not cause weight gain, and use it instead of dinner table poultry meat is more beneficial to the prevention of chronic diseases.
Q6: love bite will also eat vegetables, what improper bite law is hazardous to health, need to be corrected?
The most important error to eat there are a few:
(1) put too much grease. Youpao with vegetables, in many parts of the conventional cooking methods. But will the benefits of vegetables, low-fat low-calorie completely destroyed, fats make you fat, but also greatly reduces the benefits of preventing heart disease.
2 green leaves cut, dropped, or outer layer of green leaves stripped off and discard. The northern tradition of "green leaves on seats" such as rape, kale, remove the leaves nutritional value is greatly reduced, because the green leaves is the most densely nutrients. Green leaf nutrients and health care component is much higher than the inner layer of light-colored leaves.
The cooking temperature is too high, a large number to take the fumes. Fumes occurred more than 200 degrees, too high a temperature will destroy the nutrients, and vegetables lost to cancer prevention, grease heat will cause cancer.
If you want to play the role of cancer prevention, best eaten raw. Play a role in the prevention of heart disease, and preferably less oil to cook, such as boiling, steaming, Cheuk mixed, boiled, etc.. Less stir method.
Q7: eat more vegetables may cause gastrointestinal discomfort?
Differences in different physical condition and ability to digest vegetable acceptance. For some people, some vegetables may cause gastrointestinal discomfort. Such as bitter gourd, cucumber, zucchini (courgettes), eat easy to diarrhea, leeks, and pungent raw garlic, raw peppers, raw onions, and some people do not feel well. Completely eliminates the need reluctantly, replaced by other vegetable can. Bean sprouts and beans must be thoroughly cooked stew, or which contains toxins and anti-nutrients and will cause discomfort or poisoning.
Some people also eat some vegetables will feel flatulence, such as potatoes, pumpkin, onions, broccoli, cauliflower. Usually digestion and malabsorption occur this reaction. Appropriate to eat less, or change other varieties. Of course, the fundamental way out is to strengthen the digestion and absorption functions.
Although raw vegetables is a good idea, but each acceptance. If eaten raw feeling stomach pains, bloating, intestinal flatulence, diarrhea, feeling bad, can be replaced by cooked the way. Such as onions, radishes, etc., part of life to eat may feel discomfort, cooked to eat the vast majority of people do not.
Q8: vegetables after all, is part of the dietary pyramid, daily vegetables, a reasonable amount of staple food and fish with?
In accordance with the Dietary Guidelines in China, should remain mainly vegetarian. 50-100 grams daily fish food, and vegetables recommended 300-500 grams. More vegetable intake, high blood pressure, high cholesterol people, you also need to be viable in the control of disease. Can do vegetables among the best lunch and dinner: fish 3:1, at least 2:1. Each meal should be the staple food, and vegetables.
Q9: vegetables is good, but people worry about the pesticide problem. How to treat this risk?
Do not think vegetables think of pesticides, but should think of how many benefits can not be replaced by other food. In fact, the toxicity of pesticides in China is getting smaller and smaller, and the excessive concentration getting lower and lower. Not forgetting, dietary fiber and chlorophyll in the vegetables are beneficial to the pollution exclusion in the food, antioxidants which helps to reduce the role of toxic substances. In contrast, fish, meat, eggs have pollution, but also due to biomagnification, difficult to decompose the pollutant levels far higher than the vegetables, to food safety, animal food should strictly control the number. Comprehensive evaluation of the benefits of vegetables is far greater than its risks. This food to eat, our diet will be more secure from the disease will be further
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