This dish is super calcium supplemented, how much to eat every day? 6 pictures at a glance

As the saying goes: If you want to be healthy, you have to eat some green every day. This green refers to green leafy vegetables. What are the benefits of eating green leafy vegetables, how much should you eat, how to make it nutritious and delicious? 1. These 4 health benefits of green leafy vegetables. Praise 1. Eating green leafy vegetables is very calcium. Green leafy vegetables have more calcium content than milk. Convolvulus, pakchoi, kale, rapeseed, agaric, amaranth, sweet potato leaves, fennel. Although it contains oxalic acid that affects calcium absorption, the content of oxalic acid in other leafy vegetables is not high except for spinach and amaranth. In addition, they are also rich in vitamin K that helps calcium deposit in bones, so in order to supplement calcium, it is recommended to eat green leafy vegetables every day. 2. Eating more green leafy vegetables can help control blood sugar. A review published in the British Medical Journal in 2014 [1], a meta-analysis of 13 cohort studies, the total number of follow-ups was nearly 300,000. Among them, 21,000 diabetic patients, the follow-up time varies from 4.6 to 23 years. The results show that green leafy vegetables can significantly reduce the risk of diabetes. By adding 0.2 green leafy vegetables per day, the risk of diabetes is reduced by 13%. 3. Eating green leafy vegetables can reduce the risk of lung cancer. Many studies have shown that eating green leafy vegetables can reduce the risk of lung cancer. Among them, more than 60,000 men in Shanghai, a follow-up study for nearly 6 years [2] showed that green leafy vegetables increased from 35 g/day to 176 g/day, the risk of lung cancer will be reduced by 28%. 4. Eating more leafy greens will make your brain better. A study published in the famous academic journal “Neurology” [3] shows that eating 1 leafy greens per day (about 100 grams) can help delay age. Cognitive decline caused by growth. In layman’s terms, as you get older, your brain may get worse and worse, but eating more green leafy vegetables can delay this change. I didn’t expect there are so many benefits of eating green leafy vegetables, do you eat green leafy vegetables every day? 2. How much do green leafy vegetables eat every day? Chinese residents’ dietary guidelines recommend eating 300-500 grams of vegetables per day, of which dark vegetables account for more than 1/2. 500 grams of vegetables are allocated to each meal, in fact, not much, we will calculate the total amount of 500 grams. The amount of dark vegetables such as green, yellow, orange, red, and purple add up to more than 250 grams. How much is allocated to green leafy vegetables? Combined with the above research, it is actually good to eat 100 grams per day. How much is 100 grams of green leafy vegetables? Look at the picture. Raw vegetables: the index finger and the first joint of the thumb are buckled up, one hand, that is, 3 kale, 4 small cabbage, and 10 water spinach. If you are familiar with it, it will probably be more than one fist or your fingers will open naturally. ▲Original picture: 3 Chinese kale ▲Original picture: 4 Chinese cabbage ▲Original picture: 10 Chinese cabbages ▲Original picture: Chinese cabbage cooked ▲Original picture: Chinese cabbage cooked ▲Original picture: Chinese cabbage cooked 3. How to make green leafy vegetables the most nutritious? 1. High-speed cooking with high-speed cooking will lose nutrients that are afraid of heat, especially Vc, but the loss of Vc with low-speed cooking will be less. The data shows that 160-200 ℃, fried for 1-2 minutes, Vc retention rates were as high as 86.1%, 90.7%. [4] However, when cooking, it is necessary to heat the pan to cool the oil, so that it is not easy to produce trans fatty acids and carcinogens. In addition, there should be less oil, and do not pour clear oil before leaving the pan. In addition, green leafy vegetables with high oxalic acid content, such as spinach and amaranth, need to be boiled in water and then fried to remove most of the oxalic acid that affects calcium absorption. The method of blanching is: after boiling the water, let the vegetables go to the pot and wait for the dishes to change color and remove. The whole time is about 1 minute. [5]2. Mix some cornmeal with steamed green leafy vegetables such as celery leaves and garland chrysanthemum. Wash and sprinkle with cornstarch. After boiling, put on the drawer and steam for 2 minutes. At the end, millet spicy, sesame oil), super delicious. Steaming reduces contact with water, and there is not much loss of water-soluble vitamins. The steaming time is short, and there is not much loss of vitamin C that is afraid of heat. 3. Mix directly after boiled or boiled. This is the most used method in my house. Pakchoi, rapeseed, Chinese kale, Chinese cabbage, spinach, amaranth, and pea seedlings will do the same. The leafy greens are boiled directly in the water, drained and drained, mixed with sesame sauce, garlic vinegar sauce, salad dressing, chili sauce and served. Pay attention to dripping a few drops of oil when blanching water, which can form a protective film on the surface of the vegetable, reduce the oxidation of chlorophyll, and make the green leafy vegetable greener. In addition, if the green leafy vegetables turn yellow, do not put vinegar when mixing, because chlorophyll will turn yellow when it meets acid. Sometimes it’s also hot pot of cold oil, sauté pepper, chili, minced garlic and pour it on the boiled dishes.