Recently, according to the American Women's Health magazine, the American Public Science Center (CSPI) scored the nutrition of 85 kinds of vegetables according to the items of calories, vitamin K, lutein, vitamin C, potassium, and cellulose, and finally got a super. The latest ranking of nutrition vegetables. Among them, spinach, kale and radish sprouts ranked top three. Nutrition experts point out that these three foods are particularly suitable for winter food. What is this? The American Public Science Center (CSPI) gave spinach to the head of the latest version of Super Nutrition. According to the original text, the lutein content of one cup of spinach exceeds 100% of DRI (the daily recommended intake of the American Academy of Sciences). It also contains vitamin A, manganese, folic acid, magnesium, calcium, and iron, as well as flavonoids and carotenoids. Professor Guo Haiying, a dietitian at Nanjing University of Traditional Chinese Medicine, pointed out that spinach has long been known as the “red-billed green parrotâ€. The dry climate in winter is a period of high incidence of constipation and hemorrhoids. The moderate intake of some spinach in three meals is better for the prevention of constipation and acne. Professor Guo Haiying said that lutein in spinach has an important protective effect on the macula in the retina. When it is lacking, it can easily lead to macular degeneration and blurred vision, and then vision deterioration, myopia and other symptoms occur. The main physiological function of lutein on the eyes is as an antioxidant and photoprotective. The optic nerve is not regenerable and is easily damaged by harmful free radicals. The antioxidant action of lutein can inhibit the formation of harmful free radicals. Recommended recipes: salad with sea spinach spinach The main ingredient is 250 grams of spinach, 100 grams of jellyfish, shallot, ginger, salt, monosodium glutamate, sesame oil and other appropriate amount. Wash and shred the jellyfish first, then remove the cold water with a little boiled water; wash the spinach to the miscellaneous items, remove the boiled water with cold boiled water, and cut into inches; remove the jellyfish and spinach and add water; Simmer onion, ginger, salt, monosodium glutamate, sesame oil and mix well. Need to remind everyone that spinach is not suitable for patients with nephritis, kidney stones patients. Because the content of spinach oxalic acid is higher, one meal should not be too much. In addition, the spleen deficiency stool should not be eaten too much. "Second place" cabbage Prevention of nosebleeds, warm stomach, anti-ulcer According to data published by the American Center for Public Science, the vitamin K content of one cup of cooked cabbage is more than 10 times the reference DRI of the diet. Vitamin K helps platelet aggregation. The amount of vitamin K in the human body is very small, but it is to maintain the normal coagulation of blood function, reduce the massive bleeding in the physiological period, and prevent internal hemorrhage and hemorrhoids. People with regular nosebleeds in winter may wish to take more vitamin K from natural foods. Liu Wanli, an expert in gastroenterology at the Nanjing Hospital of Integrated Traditional Chinese and Western Medicine, said that cabbage has a beneficial effect on the spleen and stomach and relieves pain and pain. It can help treat upper abdominal pain and lethargy. Liu Wanli, deputy director of Chinese medicine practitioners, said that the winter is the high incidence of gastrointestinal problems, and gastric ulcer is one of the most common diseases. Cabbage is rich in vitamin A, and contains a small amount of K1, U and other anti-ulcer factors. Therefore, in winter, cabbage is often eaten for minor ulcers or duodenal ulcers, which has a good adjuvant effect. Recommended recipe: cabbage salad The main production materials are 600 grams of cabbage, 100 grams of cucumber, 30 grams of celery, 100 grams of bananas, and 200 grams of apples. Salt, pepper, lemon juice, and a little salad dressing. The specific approach is to first wash the cabbage split, put in cold water and soak for 20 to 30 minutes, get crisp and remove; control water, cut into wire; cucumber washed, shred; celery choose to rib, wash, Cut shreds; bananas are peeled and sliced; apples are cut to pieces; the cut vegetables and fruits are placed in pots, sprinkled with salt and pepper, topped with lemon juice, and served with salad dressing. "Exploring flowers" carrots Prevent pigmentation, calcium supplementation and digestion The radish sprouts may be the largest "dark horse" in the latest list of nutritional vegetables. Although they are usually unremarkable, they still win the third place. The data shows that 2/3 cups of radish sprouts reach more than 75% of DRI in vitamin C. According to Wang Chengsheng, deputy chief physician of the National Health and Rehabilitation Special Committee of the Nanjing Natural Medicine Association, the content of vitamin C in carrots is high, and the content of calcium is also high. In the food nutrient table, 350 mg of calcium per 100 grams of radish sprouts ranked first in the calcium content of all vegetables. Recommended recipes: Radish dumplings 500 grams of carrots, 1 carrot, 300 grams of pork stuffing and 500 grams of flour were prepared. Accessories include onions, ginger and salt, 3 tablespoons soy sauce, 2 tablespoons cooking wine, and 3 tablespoons sesame oil. Put the flour in the container first, add boiling water and hot dough, cover with plastic wrap for 30 minutes, rinse the radish with water, boil for 3-5 minutes, let it cool and chop, then wrap it with gauze to remove excess water. Rub into coarse grains, scallions, ginger and leeks into a spare; meat into the container, add ginger, soy sauce, appropriate amount of salt, beat a little harder, and then add radish, green onion, sesame oil, mix well into the filling The steamer adds water to boil, and the drawer is covered with wet gauze. The dumplings are wrapped in a large size and the fire simmers for 15 minutes.
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