Look at what foods are eaten in late autumn.
small cabbage: calcium supplement. Chinese cabbage is also known as green vegetables and chicken hair dishes. It is a rich mineral in vegetables, especially calcium, up to 90 mg /100 grams, nearly twice as high as the Chinese cabbage. Pakchoi also contains a large number of mineral elements and vitamin K which are helpful for calcium absorption. In addition, Chinese cabbage is rich in vitamin B1, B6, pantothenic acid and so on. It has the function of relieving mental stress, and eating more helps to maintain a calm state of mind. It should be noted that Chinese cabbage can not be eaten raw, when making dishes with it, stir frying and boiling time should not be too long, so as not to lose nutrients.
lotus root: vitamin B1. From the point of view of traditional Chinese medicine, it has the effect of cold and cold. After cooking, it can nourish the stomach and nourish the spleen, nourish the spleen and nourish the blood and nourish the blood. It is especially suitable for the old and young women and children, high fever patients, high blood pressure, anorexia and iron deficiency anemia. However, it should be noted that fresh lotus root is too cold and raw food is difficult to digest. People with spleen deficiency, stomach cold and diarrhea are best cooked.
no matter making soup, stir frying or cold mixing, lotus root is a popular ingredient in the autumn recipes. It is rich in vitamin B1, which helps relieve fatigue, promote metabolism and digestion, and also beautifying skin. In addition, lotus root also contains vitamin C, calcium, iron and other inorganic salts, and has antioxidant effect of polyphenols.
mushroom: potassium supplement. The mushrooms with the reputation of "mountain beauty" are rich in minerals, especially potassium. We usually call the "potassium supplement star" banana, the potassium content is 256 mg /100 grams, and the common mushroom content of potassium is: Mushroom (white mushroom) 1655 mg /100 grams, mushrooms (fresh mushrooms) 312 mg /100 grams, mushroom 307 mg /100 grams, far beyond the banana. Potassium can prevent stroke, help muscles contract normally, and reduce blood pressure.
in addition, mushrooms are rich in dietary fiber, and more expensive, the taste of the mushroom is tender and delicate, not as hard to swallow as other high fiber foods. Mushrooms eat a variety of methods, such as frying, making soup and filling.
broccoli: carotene. As a recognized star vegetable, its nutrient content is not only high, but also very comprehensive, especially the content of carotene is far ahead, up to 7210 micrograms per 100 grams. The entry of carotene to the body can not only be transformed into vitamin A, protect the eye, but also have antioxidant effects. It is of great significance in preventing cardiovascular disease, tumor, and delaying senility and cancer prevention.
in addition, the contents of calcium, phosphorus, iron, potassium, zinc and manganese in broccoli are very rich, much higher than those of cruciferous Chinese cabbage. Moreover, the content of vitamin C is nearly 3 times higher than that of tomato. The study showed that the broccoli steamed for 5 minutes and mixed with it, the best anticancer effect was achieved.
spinach: folic acid. In addition to the known minerals such as magnesium, iron and zinc, spinach is also rich in folic acid. The most important function of folic acid is to make red blood cells and white blood cells and enhance immunity. And it is also an important nutrient to prevent birth defects. Spinach is also one of the best sources of lutein, while lutein is very effective in preventing macular degeneration caused by aging eyes.
because folic acid is a water-soluble vitamin, the heat, light are not stable, so spinach is best to buy now, storage time as far as 2 days. Moreover, we should use steaming, stir frying, and a small amount of boiling to avoid cooking too long, too rotten, and losing nutrition.
in late autumn, it is better to choose the right ones from the above foods.