Speaking of folic acid, the first thing most people think of is that women need to eat more foods containing folic acid when they are pregnant, in fact, not only pregnant women, but even normal people should supplement folic acid. Folic acid, also known as vitamin B9, is a water-soluble vitamin, in addition to promoting the healthy development of the fetus, the development of adolescents also has great benefits, and once the ordinary people lack folic acid, the human body will appear fatigue, forgetfulness and a series of symptoms, so we should pay attention to supplementing a certain amount of folic acid in our daily lives. Most leafy green vegetables contain folic acid, but to a greater or lesser extent. This time I share 6 common vegetables, they are all called "natural folic acid", let's take a look!
<h1 class="pgc-h-arrow-right" data-track="5" > amaranth</h1>
The folic acid content in amaranth can be ranked first in the vegetable industry, and the leaf acid content of amaranth and amaranth is 419.9 μg/100 g and 330.6 μg/100 g, respectively, and other vegetables are really beyond the reach of the dust. Amaranth is rich in nutrients, the protein it contains is more fully absorbed by the human body than milk, and the carotene contained is more than 2 times higher than that of nightshade fruits, which can provide rich nutrients for the human body, so it is called "longevity dish". Therefore, it is very beneficial to eat amaranth appropriately.
Amaranth on the soup
【Ingredients】: 1 handful of amaranth, 2 peeled eggs, garlic to taste, salt 1/2 teaspoon
【Directions】:
1, the red amaranth has leaves to pick off, near the root of the stem discarded, after picking with water to wash off the sediment, and then soaked in water for 20 minutes, garlic cloves cut twice (no need to cut thin slices);
2, the skin egg is first put into the water and boiled for 10 minutes, peeled and cut into small pieces, the skin egg is best to cook again, so that the yellow of the skin egg is solidified relatively hard, and it is also easy to cut;
3, put in the pot with an appropriate amount of oil, sauté the pesto slices, put the peeled egg slightly fried, add the skin egg sautéing can enhance the fresh Titian, after frying the aroma, you can also add half a piece of soup treasure;
4, pour the appropriate amount of broth or hot water to boil, the amount of water should be able to not exceed the amaranth;
5, after the water boils, put into the amaranth to simmer, can adjust the medium heat, to avoid too much heat to dry the soup;
6, cook for three or five minutes, the stem becomes soft, put in the salt to taste, if you like, you can put a throw away the white pepper, you can start the pot.
<h1 class="pgc-h-arrow-right" data-track="16" > cabbage</h1>
Cabbage is also called cabbage or cabbage, and some people call it "cabbage", in addition to the rich content of vitamin C, cabbage contains a lot of natural folic acid, folic acid content ranks second in all vegetables, which is an advantage of cabbage vegetables, it can be said that pregnant women must have one of the vegetables, so expectant mothers and teenagers should eat more cabbage in moderation. Cabbage is crisp and tender, vermicelli oil is shiny and smooth, silky, crispy and delicious, the whole family likes.
Vermicelli cabbage
【Ingredients】: Vermicelli Appropriate amount, 3 millet peppers, 2 cloves of garlic, 1 cabbage, 2 tablespoons of light soy sauce, 1 tablespoon of dark soy sauce, a little salt
1, first of all, the perfect cabbage is divided into two, the root is removed, a few leaves are broken, washed with flowing water, fished out of the control water, and then cut into thin wires with a knife, put into the plate for later;
2, put the vermicelli into warm water to soak for a while, the vermicelli will soon disperse;
3, mixed with bowl juice: two spoons of light soy sauce, half a spoon of dark soy sauce, a spoonful of oyster sauce, half a spoon of sugar, a little water, mix well,
4, heat the pot pour the right amount of oil, add minced garlic and dried peppers to fry out the aroma, pregnant women eat, you can not put peppers; put cabbage and stir-fry until the cabbage becomes soft and translucent;
5: Then pour in the vermicelli and stir-fry evenly with chopsticks, pour in the bowl of juice, stir-fry with chopsticks on high heat, and then stew slightly to collect the juice.
<h1 class="pgc-h-arrow-right" data-track="26" > Artemisia annua</h1>
The folic acid content of Artemisia annua is 114.3 micrograms /100 grams, while the vitamin E and potassium elements in Artemisia annua are relatively rich, and rich in calcium and iron, which can reduce cholesterol, especially in the elderly, often eat anti-oxidation and balance blood pressure is good, play a role in digestion and longevity. Recommend a dish of artemisia annua tofu cake, steamed can be steamed, nutritious and delicious, can be used as a fat-reducing staple food, can also be used as a side dish. Low calories and full stomach, eating nutritionally balanced, can not grow meat, but also retain the unique aroma of Artemisia annua.
Artemisia annua tofu cake
【Ingredients】: Artemisia annua to taste, tofu to taste, 1 egg, starch and flour to taste
1, chop the artemisia as much as possible, or use a blender to break it, and it tastes better when broken.
2: Put the tofu into a large bowl, crush it by hand, add the chopped artemisia annua, 1 egg, 1 tablespoon of oyster sauce and a small spoonful of salt and mix well;
3, adjust the appropriate amount of starch and flour stir evenly, if you feel that the paste is still too thin, you can continue to add a little flour and starch, after mixing is a state that can be balled.
4: Prepare a plate, brush with a layer of sesame oil to prevent stickiness, take a ball of mixed filling, and put it on the plate in a cake shape. Steam in a steamer with boiling water for 8 minutes, then simmer for two minutes.
<h1 class="pgc-h-arrow-right" data-track="35" > lettuce</h1>
In the daily diet, lettuce is also one of the good sources of folic acid, its stems and leaves contain a lot of natural folic acid, has a high nutritional value, even if some people call it a treasure of vegetables is also OK. Lettuce has a slightly bitter taste, can stimulate the secretion of digestive enzymes, and can play a role in increasing appetite. In the spring, many people have a bad appetite and can eat lettuce in moderation.
Vegetarian stir-fried shredded lettuce
【Ingredients】: Lettuce to taste, carrots to taste, garlic to taste, oyster sauce 1 spoon, salt 1 tsp
1, lettuce peeled and shredded (you can first use a tool to rub into thin slices and then change the knife to cut into strips), carrot peeled and shredded, garlic minced;
2, lettuce put some salt marinated water after washing, lettuce salted after frying will be more crisp;
3, put the oil in the hot pot, first put the minced garlic and stir-fry, first put the carrot and sauté for a while;
4, then fry the lettuce shreds until the lettuce shreds become soft, add 1 spoonful of oyster sauce, 1 small spoon of salt and stir-fry evenly, very simple home cooking, try it together.
<h1 class="pgc-h-arrow-right" data-track="44" > spinach</h1>
Spinach is a spring vegetable with a folic acid content of 87.9 μg/100 g, and it is worth mentioning that folic acid was first found in spinach. In the dark green vegetables, spinach crude fiber content is low, spinach carotene content is several times that of cabbage, and it is very easy to be absorbed and utilized by the human body, as a supplement to daily nutrients is a good choice. The tall spinach tower, drizzled with ginger, soy sauce and aged vinegar, although relatively light, but it has a different taste, and the fast hand is beautiful and greasy.
Spinach in ginger sauce
【Ingredients】:1 handful of spinach, ginger to taste, 1 tablespoon of light soy sauce, 1/2 teaspoon of sugar, a pinch of salt, a little sesame oil,
1, spinach after washing and cutting off the roots, it is best to soak in salt water for 10 minutes, and then cut into 2 pieces;
2, add water to the pot to boil, put some salt and drops of sesame oil, put in spinach blanched for one minute, after blanching for a while, fish out the spinach and soak in ice water for a while, drain and set aside;
3, take a rice bowl, the bottom of the smear a little sesame oil, put the spinach into the bowl to compact, filter out the water inside, and then pour into the plate;
4: Pour a little oil into a small pot, add minced ginger and stir-fry until fragrant, add a spoonful of soy sauce, sugar and two spoonfuls of water and bring to a boil. The mixed ginger juice is drizzled over the spinach.
<h1 class="pgc-h-arrow-right" data-track="53" > leeks</h1>
The folic acid content of leeks is 61.2 μg /100 g, in addition to being rich in a variety of vitamins and minerals, leeks contain special spicy flavored sulfides, which have a certain bactericidal and anti-inflammatory effect. Eat more in early spring, everyone needs it. Bean sprouts and leeks with, a plate down 3 dollars less, the taste is refreshing, bean sprouts crystal clear, especially delicious, nutritious is very rice.
Stir-fried leeks with bean sprouts
【Ingredients】: 250g mung bean sprouts, 1 handful of leeks, 2 cloves of garlic, 1 tbsp balsamic vinegar, 1/2 teaspoon salt, a little dried chili pepper (can be left alone)
1, bean sprouts with water soaked for 15 minutes, choose to wash clean, control water, leeks choose to wash clean, cut off the roots after cutting into segments, must be cleaned several times, leeks are easy to mix with some dirty things, so we need to clean several times;
2, add oil to the pot and heat, put the pepper, onion and garlic to heat up the aroma, immediately put the bean sprouts on high heat and stir-fry, so that the bean sprouts are baked out of the water vapor, add some balsamic vinegar, and stir-fry until the bean sprouts become soft;
3: Add leeks, adjust the appropriate amount of salt and MONOS glutamate, stir-fry for about 20 seconds, and fry until the leek leaves become deep and raw.