Seven adult eating vegetables are too single to eat 5 kinds of vegetables a day
Author: Xu Liyan
the benefits of vegetables are well known, but not everyone can eat enough and correct food. Recently, the life times, the life times combined the Sina network health channel and 12580 life broadcast, conducted a survey of "Chinese food habits". The results show that although more and more people have developed a good habit of eating more vegetables, there are misunderstandings in the selection and recipe.
7654 people participated in this survey, involving the following 5 questions:
1. your daily vegetable intake?
A. guaranteed at least one kilo of 51.9%
B. to eat meat, and rarely eat 18.2%
C. more than a kilo. 15.6%
D. vegetarianism, only eat vegetables without meat 14.3%
2., how do you normally eat vegetables?
A. single variety, 42.9%
B. and meat, staple food, soup and so on with 33.8%
C. a variety of vegetables to match a dish 22.1%
D. other 1.4%
3. for your day to eat?
A.2 - 3 64.9%
B.3 or more 23.4%
C.1 11.7%
4. what are the vegetables you eat?
A. green leaves 50.6%
B. celery, potato and other rhizomatous vegetables 22.1%
C. eggplant and eggplant vegetables 20.8%
D. beans vegetables 1.3%
E. broccoli and other cruciferous vegetables 5.2%
5. vegetables usually done?
A. all vegetables are fried mainly 87%
B. all vegetables are steamed and stewed for 7.8%
C. cold mix 5.2%
D. makes salad to eat 0%
0%
professor Cai Donglian, a nutrition department of the Changhai Hospital Affiliated to Second Military Medical University, told the life times: "according to the latest edition of the Chinese diet guide, healthy adults eat at least 300 to 500 grams of vegetables a day. Food. " It can be seen from the survey results that although most people's intake of vegetables can be guaranteed, the varieties of vegetables are relatively single. Only 23.4% of the respondents would eat more than 3 kinds of vegetables a day, and nearly seven adults have a single variety. Professor Liu Qipei, honorary director of the Shanghai nutrition society, suggested that it is best to eat 5 different varieties of vegetables every day. "In particular, dark vegetables should be recommended." Cai Donglian pointed out that dark vegetables refer to dark green, red, orange and purple vegetables. It is emphasized that eating vegetables is to ensure the intake of vitamin C and carotene and food fiber, especially water-soluble fiber.
dark vegetables are rich in various nutrients such as carotene, calcium, phosphorus, iron, potassium, vitamin C, vitamin B2 and phytochemicals, which are the main source of vitamin A in Chinese residents. Common dark green vegetables include spinach, rape, celery leaves, spinach, lettuce leaves, mustard, broccoli, scallion, chrysanthemum, leek, radish and so on. Common red and orange vegetables include tomatoes, carrots, pumpkins and so on. Common purple vegetables include red amaranth, purple cabbage and so on.
survey also shows that many people mainly rely on potatoes and other root vegetables every day. Cai Donglian believes that potatoes should be staple food, not vegetables, because it contains a lot of starch, can provide energy, this misunderstanding is common among the people.
in the cooking method, most people like to stir fry, and some people cook and braise for a while. In this way, the original healthy vegetables will wrap a lot of fat and salt. The nutrients contained in it, such as vitamin C and B vitamins, are easily destroyed by high temperature. He Ji Guo, director of the Department of nutrition and food safety, School of food science, China Agricultural University, pointed out that different colors should have different cooking methods. Generally, vegetables with deep color should be cooked, and vegetables with light color and crisp texture can be eaten raw. Because cooking can improve the absorption and utilization of vitamin K and carotenoids in dark vegetables. These fat soluble nutrients are insoluble in water, but only soluble in oils and fats. In addition, vegetable cooking temperature should not be too high, should be light and less oil. If cooked in oil containing oil or after blanching, add fat and grease.