Nowadays, people are busy with work and courses, and at least one of the three meals needs to be eaten outside. However, there are generally too few types of foods eaten outside, and many of them are over-oiled and over-fried. It is easy to accident...
Nowadays, people are busy with work and courses, and at least one of the three meals needs to be eaten outside. However, there are generally too few types of foods eaten outside, and many of them are over-oiled and over-fried. It is easy to accidentally cause nutritional imbalance to cause physical burden, and it is easy to have inadequate amounts of vegetables, resulting in unbalanced nutrition. In this regard, nutritionist Gao Minmin compiled the "Heat Charge of Vegetables" in the face fan group "Gao Minmin Nutritional Teacher" and told you which kind of vegetable is the best and has the highest nutritional value.
15 kinds of hot vegetables for boiled vegetablesGenerally, the amount of vegetables eaten outside is not small, otherwise it is too oil-absorbing. Gao Minmin said that since you want to add vegetables, you should choose "vegetables" with low oil, high quality and high quality and rich in dietary fiber as side dishes. Let's take a look at the "15 kinds of hot vegetables for boiled vegetables" she compiled. The following vegetables are the value of 100 grams (the amount is about half a bowl after burning)
1. Leek bean sprouts. Hotness: 44kcal. Dietary fiber: 2.3g. Drying: 250mg
2. Yellow bean sprouts. Hotness: 34kcal. Dietary fiber: 2.7g. Drying: 296mg
3. Pea seedlings. Hotness: 31kcal. Dietary fiber: 2.3g. Drill: Drill 363mg
4. Sweet potato leaves. Hotness: 28kcal. Dietary fiber: 3.3 g. Drill: 401mg
5. Spinach. Hotness: 24kcal. Dietary fiber: 3.2g. Drink: 510mg
6. Dragon Cooking Vegetable. Hotness: 24kcal. Dietary fiber: 2.3g. Drying: 220mg
7. Cauliflower. Hotness: 23kcal. Dietary fiber: 2g. Drink: 266mg
8. Gaoli. Hotness: 23kcal. Dietary fiber: 1.1g. Drink: 187mg
9. Water spinach. Hotness: 22kcal. Dietary fiber: 2.9g. Drink: 84mg
10.Red cherry. Hotness: 22kcal. Dietary fiber: 2.6g. Drink: 312mg
11.A vegetable (no scattered carrage) . Hotness: 17kcal. Dietary fiber: 1.5g. Drying: 158mg
12. Big girl (Fukuyama bole) . Hotness: 13kcal. Dietary fiber: 1.4g. Drying: 248mg
13. Rapeseed. Hotness: 12kcal. Dietary fiber: 1.6g. Drying: 220mg
14. Xiaobaicai. Hotness: 10kcal. Dietary fiber: 1.3g. Drink: 109mg
15. Qingjiang cuisine. Hotness: 10kcal. Dietary fiber: 1.1g. Drill: 114 mg
What sauce do you match with when cooking vegetables? Sesame oil, meat drying, soy sauce, and chili sauce are often used to mix vegetables. Let’s see what the heat is. The following sauce is the value of 15 grams (about one spoonful)
1. Sesame oil heat: 132kcal
2. Meat heat: 60kcal
3. Sauce oil paste heat: 15kcal
4. Chili sauce heat: 12kcal
Eat more vegetables The impact on healthAccording to the "Diet Standard Reference Intake" added in the 2020 Ministry of Welfare's announcement, the recommended daily dietary standards for adults over 19 years old is about 20-38g (difficult to age, gender, activity, and total heat). However, nutrition surveys show that more than 90% of Chinese people have insufficient dietary standards.
1. It is recommended that the intake is 25-30 grams per day. Most natural vegetables and fruits are rich in dietary fibers, which can help kidney health and increase immunity.
2. Replenish probiotics + dietary fiber to help defecate smoothly and have defecation; without stool, Gao Minmin said that even if you defecate on time every day, there may not be any stool problems! 70% of the human immune system is distributed in the kidneys. If you want to improve the health of the kidneys and stomach, you only need to supplement probiotics without any extra. You should also eat more probiotics that can help probiotics grow. "Diet fiber can help probiotics grow in the body", so eating more dietary fiber can keep your bowel movements smooth. The brain has the name "second brain" because the brain and stomach actually affect each other. If your stomach is healthy, of course, will make you feel relaxed.
After reading the above 15 kinds of vegetable nutritional value charts (hot quantity, dietary fiber, and load content), which kind of vegetable is your favorite vegetable. Gao Minmin reminds that in addition to eating more dietary standards and maintaining a smooth and smooth life, you should also have a good sleep schedule and proper exercise... Do a healthy lifestyle to keep your heart healthy.
