Spring is the season when all things grow
It is also a good time to eat wild vegetables
Elm money, bitter vegetables, maran head, purslane
They are all common wild vegetables in spring
Each of the four types of wild vegetables has its own strengths
How to eat healthier and tastier?
Let's take a look
Although the wild vegetables in spring are very tender, the sharp position may taste better and the nutrient content is relatively high, so we have to eat this "tender" in spring.
Elm money
Benefits of Elm Money:
Rich in dietary fiber; Rich in iron.
How to eat elm money:
There are many ways to eat elm money, you can eat it as a snack after washing, those who like to eat sweet can make sugar and yu money, and those who like salty can use vinegar, light soy sauce, sesame oil, chili oil and other spices to make cold mixed elm money.
Bitter vegetables
Benefits of bitter vegetables:
1. Bitter vegetables are foods that have both food and medicine, which can clear the heart and fire;
2. Contains dandelion sterol, which has anti-inflammatory and lipid-lowering effects;
3. Contains choline, which can regulate nerves and promote fat metabolism.
Maran Head
Benefits of Marantou:
1. Rich in potassium, 20 times or more than other dishes;
2. Contains a variety of essential amino acids and rich in protein.
Pro Tip:
1. Maran head has certain medicinal properties, red stem Maran head has better medicinal properties than green stem, more nutrients, stronger effect. The green terrier has a relatively larger and tender head of the maran, while the red terrier is relatively smaller and a little older.
2. Marantou is not suitable for people with cold physique, and women who are menstruating or pregnant should eat it with caution.
Portulaca oleracea
Benefits of purslane:
1. It is a natural antibiotic;
2. β-carotene is particularly rich in components, which is good for skin, eyes, epithelial cells, and capillaries;
3. Contains norepinephrine, which is good for adjusting blood sugar and stimulating insulin secretion.
Pro Tip:
1. It is recommended that people with abnormal blood sugar eat purslane;
2. The treated purslane can be hung to dry;
3. Purslane is cold, it is not recommended for people with weak gastrointestinal function and easy diarrhea to eat, and people with allergies should eat with caution.
In modern life, people are paying more and more attention to eating healthy, and the benefits of vegetables are also paid more and more attention. Studies have shown that regular eating cruciferous vegetables (such as cauliflower and cabbage) has a good auxiliary effect on the prevention of serious vascular diseases; The higher the total consumption of cruciferous vegetables, the healthier the carotid lining.
What are cruciferous vegetables?
In terms of plant classification, there are 378 genera and more than 3700 species of cruciferous families, which often appear on our table.
- Cabbage: Chinese cabbage, Chinese cabbage, cabbage, seaweed, red cabbage
- Kale: broccoli, cauliflower, purple cabbage, knotted kale, kale
- Mustard greens: mustard greens, snow mushrooms, kohlrabi
- Radishes: green radish, white radish, red heart radish
- Varieties of cabbage: rape, black cabbage
These vegetables are simple to cook, delicious and have health benefits.
Cruciferous vegetables are healthier to eat this way
01Choose the one with a dark color
Darker cruciferous vegetables have more glucosinolates, which have better benefits for controlling blood pressure, maintaining cardiovascular health, and preventing cancer.
02Multiple collocations
According to the "Dietary Guidelines for Chinese Residents" recommendation, each person is recommended to consume 300~500g of vegetables per day, it is best to consume 3~5 kinds, cruciferous vegetables can account for 1~2 of them.
03Choose fresh
Long-standing vegetables not only have poor taste and taste, but are also accompanied by a certain degree of nutrient loss.
Processing methods such as pickling and sauce can lead to excessive salt intake, which greatly reduces nutritional efficacy and increases the risk of disease.
04 Stir-fry quickly
When cooking, the heating time should be shortened, and the method of rapid stir-frying should be used to reduce the loss of nutrients. Consume as soon as possible after cooking, avoiding repeated heating.
Tips
- Despite their benefits, cruciferous vegetables are not suitable for everyone.
- If you have simple goiter caused by iodine deficiency, or thyroid disease and thyroiditis treated with iodine, you should eat cruciferous vegetables as little as possible, or cook them thoroughly.
- Because it contains sulfide, improper consumption may inhibit iodine absorption, making thyroid function worse.
- People with weak spleen and stomach and easy bloating should not eat more cruciferous vegetables, because they are rich in dietary fiber, which can absorb water and expand in the intestine, promote intestinal peristalsis, resulting in frequent exhaust and bloating.
Source: CCTV Health Road, Health China