Constipation, an embarrassing and unspeakable problem, has quietly troubled many people. Everyone knows that bananas are known as the "laxative holy fruit" because of their rich dietary fiber, but you may not know that among the many vegetables, there is a "laxative king" who is unknown, and it is a children's cabbage.
This low-key "king" is not only highly nutritious, but also has a good effect on improving constipation. Today, let's demystify the mysteries of children's cabbage and see how it can be a good partner for our gut health.
1. Children's vegetables: the "invisible guard" of intestinal health
Children's cabbage, the name may not be common in vegetable stalls, but its nutritional value should not be underestimated. Children's vegetables are rich in dietary fiber, which is not digested and absorbed by the human body, but can play a huge role in our intestines.
Dietary fiber can absorb water and swell, increase the volume of stool, stimulate intestinal peristalsis, and thus help bowel movements. In addition, children's vegetables also contain a variety of vitamins and trace elements, which are essential for the normal functioning of the body.
For those who are a little older, often sit in the office, and do not exercise enough, children's vegetables are simply an ideal "intestinal scavenger". It not only promotes intestinal health, but also helps us prevent some diseases caused by intestinal problems, such as hemorrhoids, enteritis, etc.
According to the Dietary Guidelines for Chinese Residents, the recommended daily intake of dietary fiber for adults is 25-30 grams, and a moderate serving of children's vegetables can provide us with this natural need.
2. Nutrition and health benefits of children's vegetables
Children's cabbage is not only a good helper for laxatives, but also the analysis of its nutritional content is really eye-catching. In children's vegetables, we can find a rich β-carotene, which is a precursor to vitamin A, which is essential for maintaining eyesight and skin health.
It also contains vitamins C and E, antioxidant vitamins that help defend against free radical damage and slow down the aging process.
Also important is potassium, an important mineral for heart health and electrolyte balance. Moreover, potassium can also help us regulate blood pressure, which is undoubtedly a good choice for people with high blood pressure.
In addition, the dietary fiber in children's vegetables can also help regulate blood sugar, and children's vegetables are also a good dietary choice for diabetics.
The health benefits of children's vegetables go far beyond laxatives. From vision protection to heart health, from antioxidants to blood sugar regulation, children's food plays an all-rounder role on our table.
3. Stir-fried pork belly: a combination of delicious and healthy
In home-cooked recipes, pork belly is popular for its plump taste, and when it meets the "laxative king" of children's vegetables, it not only doubles the nutritional value, but also finds the perfect balance between taste and health.
Pork belly is rich in protein and essential fatty acids, while children's cabbage provides rich dietary fiber and vitamins, which can be combined to meet the balance of nutrition and promote intestinal health.
When cooking, the pork belly is put into the pot first, and after the appropriate amount of fat is released, the vegetables are put in, so that the vegetables can absorb the aroma of the meat, and the meat quality becomes more tender due to the moisture of the vegetables.
According to the Dietary Guidelines for Chinese Residents, a moderate amount of animal fat is necessary to help the body absorb fat-soluble vitamins, while the dietary fiber in children's vegetables can reduce the absorption of fat in the intestines and achieve balance.
In addition, pickled children's vegetables are also a unique way to eat them. During the pickling process, the water in the cabbage is partially extracted, and the fiber texture is tighter and the texture is more crisp. Pickled vegetables can not only be stored for a longer time, but also enhance intestinal peristalsis to a certain extent and help improve constipation.
When pickling children's vegetables, you can add an appropriate amount of salt, sugar, vinegar and other seasonings, which can not only add flavor, but also promote the dissolution of nutrients in the ingredients, making the health benefits of children's vegetables to a higher level.
4. Diet and constipation: the role of children's vegetables in daily diet
Constipation is a common intestinal problem in modern people, and according to a study published in the Chinese Journal of Digestion, the prevalence of constipation among adults in mainland China is as high as 14%. Irregular eating habits, such as a high-fat, low-fiber diet, are important factors that lead to constipation.
As a high-fiber vegetable, children's cabbage plays an important role in daily diet. Cellulose can increase the volume of stool and soften the texture of stool, thereby reducing the pressure of defecation and reducing the occurrence of constipation.
In the daily diet, children's vegetables as a fixed part can effectively improve the dietary structure. Studies have shown that adults should have a recommended daily intake of 25-30 grams of dietary fiber, and a serving of children's vegetables can provide about 5 grams of dietary fiber, so adding a moderate amount of dietary fiber to three meals a day can help meet this standard.
At the same time, the vitamins and minerals in children's dishes are also indispensable for the normal functioning of the body. For example, potassium maintains a normal balance of water and electrolytes and promotes heart health.
Children's vegetables can not only be used as a "laxative king" to relieve constipation, but its rich nutritional value is a high-quality choice for daily healthy diet. Incorporating children's food into your diet can not only improve gut health, but also bring a sense of well-being to the whole body.
Fifth, the wonderful fate of children's vegetables and intestinal microorganisms
The intestinal tract is known as the "second brain" of the human body, and its health status directly affects people's physical and mental health. The microbial community in the gut, known as the gut microbiota, plays a vital role in human health.
The dietary fiber in children's vegetables can not only promote intestinal peristalsis, but also act as food for intestinal probiotics to help maintain the balance of intestinal flora.
A study in the American Journal of Clinical Nutrition pointed out that the intake of dietary fiber is positively correlated with the increase in the diversity of intestinal flora, which has positive significance for preventing intestinal inflammation and the occurrence of some chronic diseases.
6. Vegetable planting and picking knowledge
The cultivation of children's vegetables is not complicated and is suitable for experimenting in a home garden. It prefers warm, moist environments and grows more vigorously when there is plenty of light. When planting children's vegetables, attention should be paid to the drainage and fertility of the soil, and timely fertilization can promote the growth of children's cabbage leaves, making them more tender and juicy.
Picking is usually done when the leaves have grown to a certain size, and over-ripening should be avoided so that the taste and nutritional value can be maintained. Vegetables should be eaten as soon as possible or stored properly to avoid loss of nutrients.
summary
While enjoying food, learning more about the nutritional value of food and the suitable people can help us arrange our diet more scientifically and pursue a healthy lifestyle.
The knowledge of planting and picking children's vegetables also provides a new world for us who love life, so we might as well plant and experience the fun of harvesting in our spare time.