食堂承包之飲食健康
1蓮藕：維生素B1冠軍
Lotus is a treasure, autumn lotus root is the most complementary. After the beginning of autumn, the air is dry, and people are easy to get upset. Lotus root appetizer, clear heat, moisten dryness to quench thirst, clear heart and calm mind. It is rich in vitamin B1, which helps to relieve fatigue, promote metabolism and digestion, and is rich in trace elements such as iron and calcium, plant protein, vitamins and starch. It has obvious effect of benefiting blood and Qi and enhancing human immunity. The edible method of lotus root is suitable for both raw and cooked. Eaten raw as fruit, it tastes sweet and cool into the lung; steamed with glutinous rice and honey, it is pink and transparent, soft and glutinous, which is a delicious autumn dish; and the stewed pork ribs soup can invigorate the spleen and appetizer, with rich nutrition, which is suitable for people with weak spleen and stomach. However, people with cold constitution should not eat it.
荷花是珍品，秋藕是最具互補(bǔ)性的。立秋后，空氣干燥，人容易心煩意亂。蓮藕開胃、清熱、潤燥止渴、清心安神。富含維生素B1，有助于緩解疲勞，促進(jìn)新陳代謝和消化，富含鐵和鈣、植物蛋白、維生素和淀粉等微量元素。具有明顯的補(bǔ)血益氣、增強(qiáng)人體免疫力的作用。蓮藕的食用方法，生食兼用。生吃如果，味甘涼入肺；用糯米、蜂蜜蒸成粉透明，軟糯，是一道美味的秋菜；燉豬排湯能健脾開胃，營養(yǎng)豐富，適合脾胃虛弱的人食用。但是，寒性體質(zhì)者不宜食用。
2. Mushroom: champion of potassium supplement
2蘑菇：補(bǔ)鉀冠軍 Known as "mountain treasure", mushroom is rich in minerals, especially potassium. The contents of potassium in common mushrooms were 1655 mg / 100 g, 312 mg / 100 g and 307 mg / 100 g, respectively. Potassium can prevent stroke, and help normal muscle contraction, reduce blood pressure. In addition, mushrooms taste tender and delicate, rich in dietary fiber. Mushrooms can be eaten in various ways, such as stir frying, soup making and stuffing.
蘑菇被譽(yù)為“山珍海寶”，富含礦物質(zhì)，尤其是鉀。普通蘑菇中鉀的含量分別為1655mg/100g、312mg/100g和307mg/100g。鉀能預(yù)防中風(fēng)，并幫助正常肌肉收縮，降低血壓。此外，蘑菇口感細(xì)嫩，富含膳食纖維。蘑菇可以用各種方式吃，比如炒、湯和餡料。
3 333大白菜：補(bǔ)鈣冠軍
Chinese cabbage is rich in minerals in vegetables, especially calcium, as high as 90 mg / 100 g, nearly twice as high as Chinese cabbage. Chinese cabbage also contains a lot of mineral elements and vitamin K which are helpful to calcium absorption. In addition, Chinese cabbage is rich in vitamin B1, B6, pantothenic acid, etc., which has the function of relieving mental tension. Eating more helps to maintain a calm mind. Pakchoi is rich in vitamin A, vitamin C, vitamin B, potassium, selenium, etc., which is conducive to the prevention of cardiovascular diseases, reducing the risk of cancer, and can dredge the intestines and stomach, promote intestinal peristalsis, and maintain smooth stool. Chinese cabbage can't be eaten raw. When making dishes with it, the time of frying and boiling should not be too long, so as to avoid the loss of nutrition.
大白菜在蔬菜中含有豐富的礦物質(zhì)，尤其是鈣，高達(dá)90mg/100g，幾乎是大白菜的兩倍。大白菜中還含有大量有助于鈣吸收的礦物質(zhì)元素和維生素K。此外，大白菜富含維生素B1、B6、泛酸等，具有緩解精神緊張的作用。多吃有助于保持冷靜。小白菜富含維生素A、維生素C、維生素B、鉀、硒等，有利于預(yù)防心血管疾病，降低患癌風(fēng)險，并能疏通腸胃，促進(jìn)腸道蠕動，保持大便通暢。大白菜不能生吃。用它做菜時，煎煮時間不宜過長，以免營養(yǎng)流失。 4. Broccoli: champion of carotene
4西蘭花：胡蘿卜素的冠軍
As a recognized star vegetable, its nutrient content is not only high, but also very comprehensive, especially the content of carotene is far ahead, up to 7210 micrograms per 100 grams. When carotene enters the body, it can not only be converted into vitamin A, protect eyes and eyes, but also has antioxidant effect, which is of great significance in preventing cardiovascular diseases, tumors, delaying aging and preventing cancer. In addition, the contents of calcium, phosphorus, iron, potassium, zinc and manganese in broccoli are very rich, which is much higher than that of Brassica campestris. Moreover, the content of vitamin C in tomato was nearly three times higher than that in tomato. Studies have shown that broccoli steamed in water for 5 minutes before eating, anti-cancer effect is the best.
作為公認(rèn)的明星蔬菜，其營養(yǎng)成分不僅高，而且非常全面，特別是胡蘿卜素的含量遙遙領(lǐng)先，高達(dá)每百克7210微克。胡蘿卜素進(jìn)入人體后，不僅能轉(zhuǎn)化為維生素A，保護(hù)眼睛和眼睛，還具有抗氧化作用，對預(yù)防心血管疾病、腫瘤、延緩衰老、預(yù)防癌癥具有重要意義。此外，西蘭花中鈣、磷、鐵、鉀、鋅、錳的含量非常豐富，遠(yuǎn)高于油菜。此外，番茄中維生素C的含量比番茄高出近3倍。研究表明，西蘭花在水里蒸5分鐘后食用，抗癌效果最好。
5菠菜：葉酸冠軍
In addition to magnesium, iron, zinc and other minerals, spinach is also rich in folic acid, the most important function of folic acid is to produce red and white blood cells, enhance immunity. And it is also an important nutrient to prevent birth defects. Moreover, spinach is also one of the best sources of lutein, which is very effective in preventing "macular degeneration" caused by aging eyes. Because the folic acid contained in spinach is a water-soluble vitamin, which is unstable to heat and light, it is better to buy and eat spinach now, and the storage time should not exceed 2 days. In addition, to steam, stir fry, a small amount of water to cook, to avoid cooking too long, too rotten, loss of nutrition.
菠菜中除了鎂、鐵、鋅等礦物質(zhì)外，還富含葉酸，葉酸最重要的功能是產(chǎn)生紅細(xì)胞和白細(xì)胞，增強(qiáng)免疫力。它也是預(yù)防出生缺陷的重要營養(yǎng)素。此外，菠菜也是葉黃素的最佳來源之一，對防止眼睛老化引起的“黃斑變性”非常有效。因?yàn)椴げ酥兴娜~酸是一種水溶性維生素，對熱和光不穩(wěn)定，所以現(xiàn)在就買吃菠菜比較好，貯藏時間不宜超過2天。另外，要蒸、炒、少量水煮，避免煮得太久、太爛、失去營養(yǎng)。
6. Grape: champion of antioxidant
6葡萄：抗氧化冠軍
The nutrition of grape is not only delicious, but also has high nutritional value. The sugar content of grape in ripe berry is as high as 10% - 30%, mainly glucose. Grape in a variety of fruit acids help digestion, eat more grapes, can health and stomach. Grapes contain minerals such as calcium, potassium, phosphorus, iron, vitamins B1, B2, B6, C and P, as well as a variety of amino acids needed by the human body. Eating grapes often is beneficial to neurasthenia and fatigue. Moreover, resveratrol contained in grape is a kind of strong antioxidant, which can resist aging and scavenge free radicals in the body. It has positive preventive and therapeutic effects on cardiovascular and cerebrovascular diseases. Need to remind is, grape cold, spleen and stomach deficiency cold should not eat more.
葡萄的營養(yǎng)不僅美味可口，而且具有很高的營養(yǎng)價值。葡萄成熟漿果含糖量高達(dá)10%-30%，主要是葡萄糖。葡萄中的各種果酸有助于消化，多吃葡萄，能保健胃。葡萄中含有鈣、鉀、磷、鐵、維生素B1、B2、B6、C和P等礦物質(zhì)，以及人體所需的多種氨基酸。常吃葡萄有益于神經(jīng)衰弱和疲勞。另外，葡萄中所含的白藜蘆醇是一種很強(qiáng)的抗氧化劑，能抗衰老，清除體內(nèi)自由基。對心腦血管疾病有積極的防治作用。需要提醒的是，葡萄感冒、脾胃虛寒者不宜多吃。
