Another year when all things are born, people's outdoor activities have obviously increased, and they are rushing to taste the game and the time. However, it is not uncommon to find examples of photosensitivity and food poisoning caused by eating wild vegetables. How do you ensure the safety of eating wild vegetables? How to eat fresh and how can we ensure maximum nutrition? Gu Zhongyi, a nutritionist, and Wen Yi, a foodie, wear aprons and cooks to teach you how to cook seasonal dishes such as leeks and spring bamboo shoots.
Eat safe
There is no such thing as spring hair
Dr. Du Songming from the Institute of Nutrition and Food Safety at the Chinese Center for Disease Control and Prevention said that people often eat wild herbs such as: leeks, broomcorn millets, bitter herbs, purslane, gray ashes, wild leeks, houttuynia, bracken, dandelion, etc. . From a modern nutritional point of view, wild vegetables should be classified as vegetables. Therefore, their nutritional content is the same as that of ordinary vegetables.
“Contains much moisture, 65%-95% of water; green contains rich carotene, vitamin C, riboflavin; minerals, such as calcium, potassium, magnesium content is also higher; dietary fiber rich; More phytochemicals are good for health. In traditional medicine, many wild herbs also have the effect of preventing and curing diseases. This is another area."
The allegation that some wild vegetables such as leeks, gray vegetables, and vegetable celery contain photosensitive substances that cause allergic dermatitis is common in some popular science articles. “Some of the literature studies are only individual case reports, and there is still a lack of adequate evidence-based research support. In addition, whether an allergic reaction occurs may be more closely linked to autoimmune function. If you are allergic, it is best to Under the guidance of a doctor to find out the allergens." Du Songming said.
Gu Zhongyi emphasized that food that causes problems is basically caused by mold, parasites, and allergies. No matter what season it is eaten, it will cause problems. There is no such thing as spring hair.
When eating wild vegetables, it is necessary to pay attention to safety first, and do not know what to eat. Some wild vegetables look very green, but they are not necessarily edible. Therefore, when picking wild vegetables, they must pay attention to it. Professor Fu Ping of the National Center for Nutrition and Food Safety at the China Center for Disease Control and Prevention suggested that you can choose some wild vegetables such as bitter vegetables, root vegetables, wild onions, and leeks, and then you can pick up some money to eat later, or the southerner’s favorite pepper leaves, because At this time, fresh wild herbs were not sprayed on the ground and picking was relatively safe. However, it is also possible that wild vegetables are indicative of certain metals in the soil. For example, if mercury exceeds the standard, it will grow out and need to be vigilant.
In addition, wild herbs should be prepared beforehand. Some wild vegetables are slightly toxic. They need to be boiled and soaked before they can be detoxified. They must be carefully handled before eating, and should not be eaten.
Fan Zhihong, associate professor of nutrition and food safety at the Food College of China Agricultural University, said that although wild vegetables are high in nutritional value, they are generally rich in cellulose and minerals, but it does not mean that they have high safety. After all, the wild vegetables are wild vegetables, and there is no reason why they have not become “home cookingâ€. This is the experience of the ancestors in their own hands-on practice. For example, many wild vegetables are high in oxalic acid, such as willow buds, leeks, etc. Need to be hot in the water and then pour out the water, which nutrients are also associated with the loss of water out of the water, nutritionally discounted.
Therefore, it is okay to try fresh and occasionally improve and improve the taste, not every day to eat, eat a lot, when the meal. The purpose of eating wild herbs was originally to promote health. If eating improperly brings about negative effects, it would be counterproductive.
Eat nutritious
Meet carbohydrates, calories and protein first
"As dietitians, the first consideration in the choice of ingredients is to meet the needs of carbohydrates, calories, and protein, and then consider the source of fats, such as saturated or unsaturated fatty acids, and finally consider its taste. Is not a fresh seasonal dish, etc." Gu Zhongyi said.
“The younger people may be confused about the concept of seasonal cuisine and have a wide choice of ingredients. There is no need to arrest the choice of ingredients for the season. There is no seasonality in nutrition. The Chinese are more likely to be involved in the problem of excessive oil and salt. The problem of seasonal freshness is even greater. So far I have not seen evidence that the nutritional value of the seasonal dish is higher than when it is out of season."
In terms of dishes, "The nutrition-oriented dishes match three principles: The first is to try to diversify the food, such as adding a little liver balance to the dish that lacks vitamin A, so that the body can take in various nutrients, The lack of nutrients to prevent; Secondly, the complementarity between proteins, such as plant protein and other high-quality protein supplements such as eggs, meat, for example, soy is high in lysine, rice is less lysine, so It can be complemented by adding some soybeans to the boiled rice, making the amino acid model more suitable for the human body. Third, considering the proportion of the overall diet, we suggest that half of the food is plant-based food, in which the fruit accounts for a small part, Most of them should be vegetables, vegetables should be mainly non-starchy vegetables, and some cruciferous green leafy vegetables should be selected. Cruciferous vegetables contain plant compounds such as aromatic isothiocyanates, which are present in the form of glycosides. Anti-cancer ingredients."
Therefore, Gu Zhongyi's recipes not only do as much as possible with half the meat and vegetables, but also do as much as possible to diversify the food, such as adding carrots and other materials in the patties.
Question and answer
Can not eat raw cooking can not stir fry
How can Q be used to ensure that the nutrients of food can be absorbed and utilized to the maximum extent?
Wen Yi: In home cooking, cooking time can be properly reduced, cooking procedures can be simplified, and less seasoning can be added, which is beneficial to the preservation of nutritional value. In addition, I believe that if you can eat vegetables, you will not cook them. You can cook them without frying them. You can fry without frying, and you can retain the nutritional value of vegetables as much as possible.
Q How do you see the difference between the cold, cold, warm and hot foods advocated in traditional Chinese medicine? Does it have places that modern people can learn from?
Fan Zhihong: I can only say from the personal experience that some foods will feel warm and comfortable after eating, and some foods may cause stomach discomfort or indigestion soon after eating. This may be an effective experience that the relatively harsh living conditions and the relatively large number of patients with stomach problems left us. It is not groundless and not universal. I think that the cold and warm property division may only be suitable for people with relatively weak body and stomach diseases, but not for people with digestive function.
Does the popular Copenhagen diet promote high-protein, low-fat diets?
Gu Zhongyi: A high-protein, low-fat diet can be recommended when losing weight. In addition, ensure that you exercise more than 40 minutes a day. Fat mobilization requires more than half an hour. I recommend that the more effective way to exercise is to run for 5 minutes at high intensity, rest for 5 minutes, continue to run, and then rest and run alternately and rest. It is easier to persist than running for more than 30 minutes. It is no less than a continuous long-distance running exercise.
Dietitian recommended
Leek has a rich nutritional value
"Chives are non-toxic and have rich nutritional value, but due to the uncertainty of their sources, there are risks of misplacing poisonous plants, pesticide residues, waste water and gas pollution, and destruction of vegetation. Therefore, we must be vigilant. At least we must scoop water when cooking. Some oxalic acid can be removed." Gu Zhongyi said that basically, wild vegetables such as leeks, spring bamboo shoots, spinach and other vegetables with high oxalic acid, all need to use water to remove the astringent.
Bitter gourd can promote the growth of beneficial bacteria
A professor at Shanghai Jiaotong University researched that bitter gourd, after digestion, has an inhibitory effect on pathogenic bacteria that favor animal nutrition in the intestine, can reduce the number of conditional pathogens and inhibit the bacteria that contribute to obesity; cellulose, polysaccharides, etc. in bitter gourd Substances can provide nutrients to beneficial bacteria and promote the growth of beneficial bacteria. Eating or drinking before the morning and evening meals can quickly lose the bellies. Gu Zhongyi believes that there is no wrong place in the study, but eating bitter gourd is not an independent factor for weight loss, and it is still at the hypothesis stage.
Recommended ingredients
Spinach and tofu are also good food
Wen Yi told reporters, "This is my food from snacks to big ones. Now every week, my mother will do it at least once. After spinach is hot and oxalic acid is removed, it is a very good vegetable, and you can rest assured that you eat with tofu. It is also good to not be misled by the so-called "food-related" nutritional knowledge that is misrecognized online."
ã€Expert Reviews】
Half a catty of folic acid in spinach tablets over 400 micrograms of folic acid
â— Fan Zhihong, Associate Professor, Department of Nutrition and Food Safety, College of Food Science, China Agricultural University
According to China's Food Composition Table, 100 grams of spinach contains 58 milligrams of magnesium, 66 milligrams of calcium, and 311 milligrams of potassium. According to the United States Department of Agriculture's food composition data, 100 grams of spinach contains 79 milligrams of magnesium, 99 milligrams of calcium, and 558 milligrams. Potassium. In comparison, magnesium in 100 grams of Red Fuji apple is only 5 milligrams, 3 milligrams of calcium, and 115 milligrams of potassium. Therefore, eating fruits cannot replace the benefits of eating dark green leafy vegetables.
Many people believe that green leafy oxalic acid is more likely to be a risk factor for kidney stones, but in reality it is not. The highest content of oxalic acid is spinach, but besides being rich in potassium and magnesium, spinach is also rich in betaine, which is a substance that helps to lower the pH of urine. As long as you spin the spinach gently and remove some of the oxalic acid, you can safely incorporate it into the recipe. The simmered spinach, tofu, and milk are eaten without any harm and will not cause stones.
The low rapeseed, Chinese cabbage, Chinese kale, green lettuce, oiled wheat and other many dark green leafy oxalic acid content is very low, no need to worry about. At the same time, eating more vegetables is especially good for preventing phosphate stones and urate stones.
In addition, all dark green leafy vegetables contain a lot of vitamin K, spinach is no exception, vitamin K for the health of most people is not to prevent blood coagulation disorders, but to prevent osteoporosis and hardening of the arteries, not because a few people obey Blood clotting drugs such as warfarin scare most people afraid to eat spinach. The folic acid contained in half a catty spinach contains more than one 400 microgram folic acid tablet.
[Spinach scrambled egg processing reminder]
Wine to remove egg smell
"After the spinach is washed, put it in boiling water and scald it for 30 seconds, then remove it and put it in water. Let it cool down and drain it." Wen Yi said, whether it's for spinach, salad or soup spinach All need to be boiled in boiling water in advance, and oxalic acid can be used to continue cooking. Otherwise it will affect the absorption of calcium, the taste is not good, there is astringent taste, eat no burned spinach, the teeth will be uncomfortable.
Before scrambled eggs, Wen Yi pours a bit of cooking wine and clear water into the broken egg. She explained that “the release of wine can remove the smell of eggs, put a little bit of water, and when the scrambled eggs, it will make the eggs more fluffy and tasteful. Better.†Because the eggs themselves are easier to absorb salt, so the dish is fried, Wen Yi first put salt seasoning, and finally the fried eggs back to the pan. "Otherwise, first put eggs and then salt, eggs will be very salty, but the dishes have no taste." Wen Yi said that modern people's recipes should be less salt, salt, home salt is small.
Bamboo shoots can promote bowel movement
"The bamboo shoots are a very good food, low in fat, low in sugar, containing more fiber. Often eat bamboo shoots, can promote intestinal peristalsis, help digestion, improve food product, but also solve the problem of constipation, is a good partner for weight loss. Spring bamboo shoots are the seasonal dish."
Wen Yi said that there are many practices for bamboo shoots, such as cooking and soup. The dish I recommend is a cold dish, and it can be considered a snack. The taste is very refreshing, sweet and sour, used as an appetizer, or greasy after dinner is very good.
ã€Expert Reviews】
Bamboo shoots are rich in dietary fiber protein
â— Gu Zhongyi, Director of Beijing Nutritionist Association
There are more glutamic acid and amino acids in bamboo shoots. Some people think that it is more delicious, but 90% of spring bamboo shoots are watery, and the dry matter ratio is relatively low. Eating a large plate actually does not eat much. However, according to the proportion of dry matter, bamboo shoots are rich in dietary fiber and protein. In addition, bamboo shoots often contain white granular substances, which are casein crystals and are not harmful substances.
The short green toon bud of camphor tree belongs to natural growth
Du Xiangge, director of the Organic Agricultural Technology Research Center at the China Agricultural University, said that it is now the tenderest bud of the toon, and its leaves are brown. When the tender leaves grow up, they turn green and grow old.
The citrons currently on the market are mostly sapling seedlings on the branches. They are annual saplings that have been moved to the shed and then plucked down. The nutritional value and taste are certainly not as large as the citron-tree trees that were picked up in early April. The bud is good. It mainly depends on the nutrients stored in the tree and grows as long as the chopsticks. There is also a scented scented scented bud, which only grows out of two cotyledons. There are no real leaves, the aroma is very strong, and the nutrition is relatively concentrated.
Professor Fu Ping of the National Center for Nutrition and Food Safety at the China Center for Disease Control and Prevention said that, in general, slender fragrant shoots with sprouts of green leaves are produced in greenhouses every season. The stubby red buds are naturally grown and are not visible in winter.
The nutritional value of celery celery leaves is much higher than that of rhizomes
Q People often do not eat the leaves of celery, but only eat the roots of celery. Are the nutrition of different parts of the plant different?
Gu Zhongyi: The dietary fiber content of celery leaves is 2.2 grams, vitamin c is 22 milligrams, potassium is 137 milligrams, and sodium is 83 milligrams; dietary fiber of celery stem is 1.2%, vitamin c is 8 milligrams, potassium is 206 milligrams, Sodium is 159 mg. The content of carotene in the celery leaves is 88 times that of the stem, the protein is 11 times that of the stem, the calcium is more than 2 times that of the stem, and the vitamin b1 is 17 times that of the stem. Therefore, nutritional value is far superior to celery roots.
In general, the vitamin content of the middle leaves of the same vegetable is generally higher than that of the rhizome. For example, lettuce leaves, celery leaves, and radish sprouts are several times higher than the corresponding stem roots. The nutritional value of leafy vegetables is generally higher than that of vegetables, and the dietary fiber of root vegetables is lower than that of leafy vegetables. However, the stems and leaves have more moisture and taste better. The leaves may have a bad smell and the taste is not good, for example, the leaves of lettuce are bitter.