How many of you mistakenly eat vegetables?

Vegetables are a necessity in life. However, according to the survey, we have many misunderstandings about eating vegetables. The results show that 95.3% of the people eat less than 5 kinds of vegetables each day, and they have only one single category. Let's take a look.

Most people know that eating vegetables is good, but how many people can insist on eating enough vegetables every day? Recently, a survey data from the World Cancer Research Foundation showed that only one-fifth of Britons can eat five types of vegetables and fruits a day, according to dietitian recommendations. This survey has caused the experts of the World Cancer Research Foundation to be very worried. Insufficient intake of fruits and vegetables has become a “stumbling block” for British people on a healthy diet. What about the Chinese people eating vegetables? To this end, the "Life Times" combined with and Health Channel, launched an online survey of "vegetables, do you eat enough?" The results showed that 95.3% of the people eat less than 5 kinds of vegetables each day, and the category is single.

90% of the Chinese eat too little vegetables

Chen Ayi, who lives in Chaoyang District of Beijing, will go to the morning market to buy food every morning. Potatoes, eggplants, cucumbers, cabbages, which she was good at, became a common dish on the table of seven of their families. Aunt Chen said that apart from breakfast, lunch and dinner she would basically make two or three vegetables for the whole family to eat. "I think the whole family eats one or two catties of vegetables a day. It's enough to say that many vegetables don't know how to do it. They often eat too." Another uncle, Ma, who has grandchildren at home, always keeps meat and The vegetables fry together. “Children do not love to eat vegetables alone, but they have to mix them with fry.” Asked how many vegetables to eat each day, Ma Unye said: “Vegetables are less than a catty, and children love meat, so meat is as much as possible.”

Almost all Chinese people, like Chen Achen and Ma Unye, eat vegetables at every meal, but the Life Times survey showed that more than nine adults eat less than five types of vegetables on an average day. Of the 3,757 people participating in the survey, 86% were eating 1-3 vegetables a day, but only 4.7% were eating 5 or more. In the selection of vegetables, cabbage, solanaceous, melon and yam are the most popular, and tomatoes, cucumbers, potatoes, cabbage, and eggplant are the most popular vegetables. In cooking methods, cooking is the most commonly used, accounting for 65.38%.

“Whether it is survey data or from the observation of people eating vegetables around me, we can draw a conclusion that Chinese people still eat too little vegetable, especially in areas north of the Yangtze River,” said Professor Ma Liping, vice chairman of the Guangxi Nutrition Society. According to the recommendation of the Chinese Nutrition Society, “Balanced Diet Pagodas for Chinese Residents”, each person in China should eat 200-400 grams of fruit and 300-500 grams of vegetables per day. However, many people not only do not eat enough and are not very rich in variety. Ma Liping said that due to the type of planting and climate in most parts of the South, people are exposed to more vegetables than the northern region and there are more choices; north of the Yangtze River, such as Shanxi, many places are still only potatoes. , sweet potatoes and other vegetables when the stage, green leafy vegetables are very rare.

According to the reporter's understanding, not only in China, the low intake of vegetables has become a global problem. Since 1988, Americans’ vegetable and fruit intake has been declining. According to a study, American children’s intake of fruits and vegetables is much lower than 10 years ago; the British’s vegetable consumption has fallen by 30% compared to 60 years ago; in the past 10 years, the average intake of vegetables by Italians has decreased by 9%. Even in Japan, which is known for its healthy diet, vegetable intake has not risen in the past 30 years.

There are five misunderstandings in eating vegetables

“Although people are more aware of the importance of vegetables and fruits than in the past, there are still many obstacles to getting them truly integrated into our daily lives,” said Kate Mendoza, Education Director of the World Cancer Research Foundation. Wang Xufeng, deputy secretary-general of the China Nutrition Federation and national nutritionist, also stated that there are many misunderstandings on the issue of eating vegetables:

Misunderstanding 1: Meat is nutritious and vegetables are not nutritious. Wang Xufeng said that he often heard parents say to their children, "eat more meat, have nutrients, and grow up." This virtually equals the consumption of meat, milk, and "nutrition," and classifies vegetables as "no nutrition." "food. In fact, vegetables are rich in vitamins, inorganic salts, and dietary fiber, which have many benefits for human health. If meat is always more than vegetables in each diet, vitamins in the body will not be timely and effectively supplemented, affecting growth and development, and may also cause other diseases. For example, insufficient intake of cellulose in vegetables can easily cause constipation and even induce colorectal cancer. People who eat 5 or more vegetables and fruits suffer from stroke and heart attack compared with those who do not eat vegetables and fruits every day. The risk can be reduced by 12%; a study on vegetables and aging in the United States shows that eating more vegetables can keep the brain young.

Myth two: What kind of vegetables do you eat at home? Ma Liping said that the variety of vegetables is much more than people think. In China, there are more than 100 kinds of vegetables that people often eat. “But many people are afraid to buy novel vegetables. As time goes by, the vendors sell dozens of vegetables.” She said, not only Each person must ensure that the amount of 300-500 grams per day, but also to ensure that green leafy vegetables, eggplant, yam, cabbage, melons, roots and other vegetables must be taken. Because each type of vegetable contains different nutritive substances, such as spinach, cabbage, spinach and other green leafy vegetables rich in B vitamins, vitamin C and a variety of inorganic salts, high nutritional value; and carrots, peppers and other rich Vitamin C and carotene. Only by eating too much can we be nutritionally balanced.

Myth 3: Vegetables are delicious when fried. In the survey, almost half of the people will "fried" as the preferred method of cooking vegetables. Ren Lili, director and secretary-general of the Shenzhen Nutrition Society, and the standing director of the Shenzhen Institute of Food Science and Technology, said that because many people do not like vegetables, they will change the taste of the vegetables through misleading oil cooking and stir-frying. But in fact, this will cause the loss of vitamins and other nutrients in the vegetables. For most vegetables, it is a good idea to eat cold and stir-fry until the water is used up; carrots, tomatoes and other vegetables containing fat-soluble vitamins can put a little more oil, but not too much.

Misunderstanding 4: Use fruits instead of vegetables. “Today, we did not eat vegetables and eat more fruits.” Many people confuse vegetables and fruits and feel that they belong to the same category. However, Ma Liping said that vegetables and fruits are two completely different foods and cannot be completely replaced. Most vegetables contain more vitamins, minerals, and dietary fiber than fruits, while pectin and fructose are also beneficial to humans.

Myth #5: Fear of food phase and pesticide residues. Wang Xufeng said that many people often asked him with vegetables, can cucumbers and tomatoes be eaten together? Many elderly people are affected by grapevine or unscientific propaganda. They are afraid of “food” and are afraid to buy too many vegetables and eat together. Actually, there is no such thing as saying that all foods are completely equal, but some vegetables have to be used with a little attention when cooking. For example, spinach containing oxalic acid should be boiled in boiling water for 1 minute, and then there is no problem if it is eaten with tofu. In addition, some people are worried about pesticide residues on vegetables. Wang Xufeng said that the basic use of vegetables is now high-efficiency, low-toxicity, low-residue pesticides, and most pesticides can be removed through light and cleaning steps without worrying too much.

Vegetables become "prescription drugs" in the United States

“There are fruits every day, and there are vegetables in Dundun.” Wang Xufeng said that the most basic principle of eating vegetables is to ensure that each person eats 300-500 grams per day, preferably 5 or more. Ren Lili believes that the daily intake of roots, stems, leaves, flowers, fruits, and bacteria and algae is the better, especially the bacteria and algae, such as mushrooms, black fungus, etc., are best every day. Quantitatively speaking, every 100 grams of raw vegetables cooked is roughly equal to the size of a tennis ball, so eating 5 tennis-sized ripe vegetables a day is equivalent to eating 500 grams of raw vegetables. In addition, in order to change the "bad habits" of people who do not like to eat vegetables, experts from various countries are actively making suggestions.

Eating vegetables follows the rainbow effect. The color of the vegetables you eat every day is best like a rainbow. The deeper the color, the higher the nutritional value. For example, the content of β-carotene in broccoli is much higher than that of cauliflower, and the iron content in black beans and black fungus is significantly higher than that in soybeans and white fungus. Especially purple vegetables rich in anthocyanins, such as eggplant, purple onion, purple cabbage, purple sweet potato, etc., eat as much as possible.

A variety of vegetables to a "mashup." If you really don't know what to eat, you may want to mix and match the vegetables stored in the refrigerator and stir-fry the fire. This will ensure the type of food and the quantity of food.

Make vegetables "prescription drugs." According to the “New York Times” reports, some places in the United States have written spinach, sugar beets, etc. into doctors' prescriptions to fight obesity in low-income families. We may also wish to learn from this method. When a doctor prescribes, the patient is advised to eat more vegetables.

The most nutritious vegetables rank. The U.S. Public Science Center scored the common 85 kinds of vegetables and rated the top 10 in nutrition for reference when purchasing. They are: spinach, kale, radish, lettuce, pumpkin, mustard, Piedmont, broccoli, carrot, red bell pepper.

The more you eat vegetables, the better. Ren Lili reminded that people with anaemia, poor gastrointestinal function, and children during growth and development cannot eat too much vegetables at one time. Vegetables with high crude fiber content, such as celery, are hard to digest. The ingestion of large amounts of vegetables at one time can hinder the absorption of calcium and zinc in the body and affect children's development.

Different foods and nutrients are also different. For our health, we must pay attention to the intake of each nutrient ingredient. The important prerequisite is for health. Look at the wrong way to eat vegetables.

1. Eat tomatoes regularly before meals

Tomatoes should not eat before meals

Tomatoes should be eaten after dinner. In this way, gastric acid and food can be mixed to greatly reduce the acidity, to avoid stomach pressure caused by increased stomach pressure, so that the baby produces abdominal pain, stomach discomfort and other symptoms.

2. Carrot and radish mixed into a paste of mud

Do not grind carrots and radishes into paste. Because carrots contain enzymes that destroy vitamin C, they completely destroy vitamin C in radish.

3. Excessive consumption of carotene

Although carotene is very nutritious for your baby, you should also pay attention to proper consumption. Excessive drinking of baby vegetable juices made from carrots or tomatoes may cause carotidemia, making the face and hands skin orange-yellow, showing loss of appetite, unstable mental state, irritability, and even poor sleep. , also accompanied by night terrors, crying, talking and other performances.

4. Mushrooms washed too clean or soaked in water

The nutrition of mushrooms has been washed away

Lentinula contains ergosterol, which converts to vitamin D when exposed to sunlight. However, if excessive cleaning or water soaking before eating, it will lose a lot of nutrients. Do not use a wok or copper pan when cooking mushrooms to avoid loss of nutrition.

5. Eat unfried bean sprouts

The bean sprouts are tender and delicious and nutritious, but they must be fried when eating. Otherwise, nausea, vomiting, diarrhea, dizziness, and other unpleasant reactions occur after eating.

6. Give the baby too much to eat spinach

Spinach contains a lot of oxalic acid, it is not suitable for the baby to eat too much. Oxalic acid in the human body will produce calcium oxalate and zinc oxalate with calcium and zinc, not easy to absorb excreted, affect the absorption of calcium and zinc in the intestine, easily lead to baby calcium deficiency, zinc deficiency, resulting in bones, teeth dysplasia, but also affect Intellectual development.

7. Bitter gourd for baby to eat without boiling water

Oxalic acid in bitter gourds can prevent the absorption of calcium in foods. Therefore, before eating, the bitter gourd should be boiled in boiling water to remove oxalic acid. The baby who needs to supplement a lot of calcium should not eat too much bitter gourd.

8. The leeks are stored too long after being cooked

Leek turned overnight

Leek is best to eat now, can not be put for a long time. If it is stored too long, a large amount of nitrate will be converted into nitrite, causing poison/sexual reactions. In addition, baby indigestion can not eat leeks.

9. Cook green leafy vegetables for a long time

Green leafy vegetables should not be cooked for a long time during cooking. Otherwise, nitrates in green leafy vegetables will be converted to nitrite, which will make baby foods/poisonous.

10. Fast-frozen vegetables are cooked for too long

Fast-frozen vegetables have mostly been licked, do not have to cook for too long, otherwise they will rot and lose a lot of nutrition.

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