Boiled Vegetables And Less Oil For Health? What Should I Do If The Vegetables Are Not Soft? 1 Tips Not To Be Afraid Of Nutrient Loss

Leafy vegetables are what we are most impressed with vegetables. These vegetables have large and juicy leaves, and the softer stems can also be cooked. In general, dark green leafy vegetables are particularly nutritious, and the nutrients here are vitamins, minerals, fiber, and phytochemicals.

Generally, the darker the green of the vegetable, the more minerals and vitamins it contains, such as calcium, magnesium, beta-carotene, vitamin B2 and vitamin C. But because each vegetable contains different nutrients, the key to eating it is to consume it widely, rather than absorbing high amounts from a single vegetable.

In addition to dark green vegetables suitable for lettuce salads, such as kale, romaine lettuce, sesame leaves, mizuna, etc., there are also some vegetables that we are used to heating before eating, such as rapeseed, mustard greens, spinach, water spinach, etc. .

Many people think that blanching vegetables can absorb less fat, but the blanching process tends to lose water-soluble vitamins, such as vitamin B complex and vitamin C. And some nutrients are fat-soluble, such as some phytochemicals, vitamin A, etc., and must be cooked with an appropriate amount of fat to help the body absorb.

In Chinese cuisine, raw vegetables are less common, while in Western cuisine, vegetables and fruits are often eaten as lettuce salads. Some people feel that nutrients are easily destroyed after heating and cooking. But apart from considering the flavor of the food. Therefore, before cooking vegetables, we must first consider safety, followed by deliciousness and ease of entry and nutritional retention.

It is worth mentioning that phytochemicals are natural compounds in plants. They are essential nutrients for plant growth and are usually produced to defend against external damage. Common phytochemicals can be divided into flavonoids, carotenoids, organic sulfur compounds, phenolic acids and phytoestrogens, etc.

We can roughly identify the rich phytochemicals from the color of vegetables, such as: lycopene and capsanthin in red vegetables; carotenoids, flavonoids, lutein, and zeaxanthin in orange; Green chlorophyll, catechin, isothiocyanate; white organosulfur compound, allicin; purple anthocyanin, chlorogenic acid and phenolic acid.

Although phytochemicals are "non-essential nutrients" for the human body, they must be ingested from food because the human body cannot manufacture them. Various phytochemicals have different functions on the human body, such as anti-oxidation, scavenging free radicals, enhancing immunity, assisting physiological mechanisms, delaying aging and reducing the risk of cancer.

Besides blanching leafy vegetables, cooking oil and seasoning can be difficult for new cooks. The best suggestion is that the smoke point of the oil must be taken into consideration when using oil,

What should I do if the stir-fried vegetables are not soft or turn black? It is recommended that in addition to oil, stir fry evenly after it is almost cooked. After knowing these little steps, let's fry a plate of leafy vegetables with full color, flavor and nutrition!

◎ This article is excerpted from / "Shu Shi Vegetable House: Use the multiplication of vegetable food to make vegetables and fruits, meat, eggs, and seafood all available.We are good friends" by Yang Qing ◎ Image source/Provided by Dazhi Image/shutterstock

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