Green is the color that belongs to spring
Also a healthy color
Whether it is daily health or weight loss control
Many netizens are the first choice - green leafy vegetables!
Some netizens mentioned
I heard that I often eat green leafy vegetables and the brain is 19 years younger
Is this statement true?
What are the benefits of eating green leafy vegetables regularly?
What leafy greens are recommended for spring?
And how should you eat green leafy vegetables healthily?
Xiaobian will take you to understand!
Focus
01
Often eat green leafy vegetables, brain 19 years younger?
A study from Rush University in the United States found that eating more than 6 servings of green leafy vegetables per week was associated with a decrease in amyloid β in the brain. Abnormal amyloid deposition β the brain is one of the early manifestations of Alzheimer's disease.
Through Rush University's "Memory and Aging" research project, which began in 1997, researchers collected data on 581 deceased volunteers since 2014, including their eating habits over an average of 6 to 7 years while alive. When these volunteers died, they donated their bodies for research.
After dissecting the brains of volunteers, it was found that people who often ate green leafy vegetables had much less amyloid deposition in β the brain than people who often ate fried foods, sweets and fast food.
People who ate the most leafy greens had β amyloid deposits in their brains equivalent to those of people nearly 19 years younger.
Focus
02
What are the other benefits of eating green leafy vegetables for the body?
1. It is beneficial for the prevention of osteoporosis
Sufficient supply of potassium and magnesium in leafy greens can reduce calcium loss, and vitamin K is necessary for calcium deposition on collagen.
2. It is beneficial to protect eyesight
Green leafy vegetables such as spinach and camelina are rich in lutein, a nutrient that is good for eye health and protects vision.
3. It is beneficial to supplement vitamins
Green leafy vegetables are not only able to provide quite a lot of vitamin B2, but vitamin C is also abundant.
4. It is beneficial for weight control
Green leafy vegetables have high dietary fiber content, and eating 250 grams of green leafy vegetables cooked with less oil in one meal can effectively increase satiety, delay the emptying speed of food in the stomach, and help control food intake.
5. It is beneficial to reduce the risk of diabetes
Studies have proved that when eating the same number of staple foods in a meal, increasing the intake of green leafy vegetables can delay the rise of blood sugar after meals. Several epidemiological studies have proved that a high intake of leafy green vegetables reduces the risk of diabetes.
6. It is beneficial for the prevention of coronary heart disease
More intake of vegetables is beneficial to reduce the body's inflammatory response and reduce the risk of coronary heart disease. Epidemiological studies have proved that people who eat more vegetables have a lower mortality rate from cardiovascular disease, especially ischemic heart disease.
Focus
03
What leafy greens are recommended for spring?
1. Spinach
Spinach is rich in dietary fiber, which can promote intestinal peristalsis, and spinach is also one of the important sources of lutein, a nutrient that is good for preventing macular degeneration of the retina caused by eye aging.
2. Cabbage
The young root fat of the leaves of the camelina has a tempting fragrance, which can be used to make dumpling filling, boiled porridge, and soup. The calcium content per 100 grams of camelina is 294 mg, which is almost 3 times the calcium content of milk. The content of magnesium, potassium, vitamin C, vitamin K and other nutrients in camelina is also very high.
3. Chives
"Spring food is fragrant, summer food is smelly", this is the special point of eating leeks. Chives are not only tender in the mouth, but also emit a unique spicy aroma, which can increase appetite. Fresh and tender leeks should be used to eat leeks, old leeks contain a lot of crude fiber, not easy to digest, and should not be eaten too much at one time.
4. Artemisia annua
Artemisia stems and leaves are eaten together, tender and delicious, and have a special fragrance, which can play an appetizing role. When cooking Artemisia annua, it is recommended to stir-fry quickly over a high heat, because the aromatic volatile oil in it is volatile when heated, which will weaken the appetizing effect of strengthening the spleen.
Studies have proved that Artemisia annua is rich in potassium, which can regulate the balance and metabolism of water and fluid in the body, and reduce diuresis and swelling. The choline contained in it has the effect of lowering blood pressure and tonifying the brain. Artemisia annua also contains a large amount of dietary fiber, which is beneficial for diabetics to stabilize blood sugar.
Focus
04
Although green leafy vegetables are good, many people eat them wrong
1. Pay attention to the choice of dishes
When choosing vegetables, not only discard the spoiled and spoiled parts, but also be careful not to mistakenly throw away edible parts with high nutritional value, such as celery leaves rich in iron and carotene, lettuce leaves, etc.
2. Vegetables should be washed first and then cut
Try to rinse the vegetables under running water and do not soak them in water for a long time. Cutting and washing can cause too much of the water-soluble vitamins and minerals in the vegetable to be lost from the incision. After washing, it can be processed and eaten as soon as possible to ensure the intake of nutrients to the greatest extent.
3. Master the correct cooking method
Some leafy greens, such as spinach and amaranth, contain higher oxalic acid, which will affect the absorption of magnesium, and it is recommended to blanch vegetables with boiling water before stir-frying.
4. Ensure adequate intake
The "Dietary Guidelines for Chinese Residents (2022)" recommends that fresh vegetables should be consumed every day, with a total amount of 300 grams ~ 500 grams, which is about equal to the amount of vegetables held by two hands, of which dark vegetables should account for more than half.
5. Try not to bring green leafy vegetables in bento
Many people bring bento boxes to work, but they need secondary heating when eating at noon, and the taste and form of green leafy vegetables are also quite different from freshly made after secondary heating, and there is more nutrient loss.
6. Do not overnight green leafy vegetables
The nitrite content in green leafy vegetables is high, and storing it for too long will be converted into nitrite under the action of bacteria, which is not good for health. The longer the ingredients are stored, the more nutrients such as vitamins are lost.
In 2023
China Women's Daily
Source: CCTV Life Circle Pictures/Photogram
Responsible editor/pastoral yellow butterfly review/Yifan producer/zhifei