"Eat fresh" vegetables and "eat ripe" fruits

Vegetables and fruits are an important part of a reasonable diet. But, do you choose vegetables and fruits? Do you know what kind of vegetables and fruits is the most nutritious? Today we will talk to you about the nutritional characteristics of fruits and vegetables.

The nutrition of vegetables and fruits is very much related to their color, so it is recommended to eat fruits and vegetables in a variety of colors, commonly known as rainbow colors, including red, orange, yellow, green, blue, blue, purple, and white. Among the eight colors of vegetables, green leafy vegetables have the highest nutritional value.

Fresh fruits and vegetables are rich in vitamins, minerals, dietary fiber (cellulose, hemicellulose, pectin, etc.), and plant compounds. They are a good source of beta carotene, vitamin C, folic acid, calcium, magnesium, and potassium. The organic acids in fruits can promote the secretion of human digestive glands, increase appetite, and are beneficial to the digestion of food; the dietary fiber in fruits can increase intestinal peristalsis and promote bowel movements; the flavonoids, aromatic substances, coumarins, and other plants in the fruits The compound has special biological activity and is good for health.

For the same kind of fruits and vegetables, the fresher the vegetables, the higher the nutritional value, and the more mature fruits, the higher the nutritional value. Therefore, vegetables must be eaten fresh and tender, and fruits must be eaten mature. For vegetables, the rough and darker parts are richer in nutrients, and the peels of fruits are also rich in cellulose and other nutrients.

 Cruciferous vegetables, such as broccoli, cabbage, cabbage, etc., contain special substances, so the anti-cancer effect is very obvious. It is recommended to eat half of the cruciferous vegetables among the green leafy vegetables.

Regarding the intake of fruits and vegetables, the dietary guidelines recommended by various countries are similar. The dietary guidelines for Chinese residents recommend that adults consume 300 to 500 grams of fresh vegetables per day. At least half of the food in each meal is vegetables, and preferably rainbow Like a match. It is recommended that adults consume 200 to 350 grams of fruit per day, which is equivalent to a medium-sized apple or orange, or a handful of berries. It should be noted that fruit juice cannot be substituted for fresh fruit.

In each meal, vegetables should account for half of the weight of all foods, and there should be two vegetable dishes for lunch and dinner. In order to eat enough fruits and vegetables, wash the fruits and vegetables suitable for raw eating, and put them in visible and easy-to-reach places such as coffee tables and desks so that they can be eaten at any time; add vegetables to staple foods, such as vegetables Fried rice, tomato rice, vegetable noodles, etc.