People who often eat vegetables are prone to make the following mistakes, causing most of the nutrition to be lost unknowingly.
One, stir-frying with low heat: Vitamin C and B1 are both sensitive to heat. Therefore, when stir-frying dishes, avoid using low heat for a long time. Instead, use high heat. Also, adding a little vinegar can help preserve vitamins. Some vegetables are more suitable for cold dishes, such as cucumbers and tomatoes.
Two, storing vegetables for a long time: Office workers usually like to do big shopping once a week and store the purchased vegetables at home to eat slowly. Although this saves time and is convenient, it should be known that every extra day of storage results in a large loss of nutrients. For example, spinach under normal conditions (20℃) loses up to 84% of its vitamin C each day. Therefore, vegetable storage time should be minimized as much as possible. If storage is necessary, choose a dry, ventilated, and shaded place.
Three, discarding parts with the most vitamins: Some habitual vegetable processing methods also affect the nutrient content in vegetables. For example, some people discard the bean sprout cotyledons to eat only the sprouts, but actually, the cotyledons contain 2-3 times more vitamin C than the sprouts.
For another example, when making dumpling fillings, squeezing out the vegetable juice causes more than 70% of the vitamins to be lost. The correct method is to cut the vegetables, mix them with oil first, then add salt and seasonings. This way, the dumpling filling won't have so much water.
Four, not eating immediately after cooking: Many people like to cook meals and keep them warm in the pot or in a thermos, waiting for some time before eating. This also results in a significant loss of nutrients. Imagine, the hard work of cooking a meal becomes completely devoid of nutrition because it wasn’t eaten immediately, which is very regrettable.
Five, eating vegetables without drinking the soup: A lot of nutrients from the vegetables dissolve into the soup when stir-frying. Not drinking it is a great waste.
Six, cutting vegetables before washing: The chefs in canteens often cut the vegetables first and then rinse them together for convenience. Many people don't think much of it, but doing so also causes a large amount of vitamins to be lost in the water.
Seven, preferring stir-fried vegetables: Many people who want to lose weight believe that stir-frying meat and vegetables together can reduce fat intake, but in fact, vegetables absorb oils more easily.
Eight, eating raw vegetables without washing thoroughly: Nowadays, vegetable pollution is becoming increasingly serious, with various pesticide residues and parasitic bacteria. Therefore, when eating raw vegetables, they should be washed thoroughly and peeled if possible.
Nine, eating only vegetables and no meat: Nowadays, there are more and more vegetarians. Although it helps prevent arteriosclerosis, eating only vegetables has drawbacks. First, humans must intake a certain amount of cholesterol daily from meat, and an appropriate amount of cholesterol can even help prevent cancer. Second, eating only vegetables may lead to insufficient protein intake, which can easily cause digestive tract tumors. Third, insufficient intake of vitamin B2. Fourth, since vegetables generally lack zinc, vegetarians are also prone to severe zinc deficiency. A good method is to combine vegetarianism with other foods according to one's physical characteristics. This way, you can achieve the effects of vegetarianism while avoiding harm to your body.
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