The role of vegetables and fruits, how to eat them, how to make them

In our daily life, we should not only eat meat, but also vegetables, fruits and other foods. The daily intake of fruits and vegetables should not be less than 1 kilogram.

We require adults to eat at least one pound (500 grams) of vegetables and fruits every day, of which about 2/3 should be vegetables, and dark green leafy vegetables should account for more than half.

The role of fruit

Fruits and vegetables mainly provide the human body with a large amount of vitamins, minerals (macro and trace elements), dietary fiber and various physiologically active substances. Nowadays, "modern civilization diseases" are prevalent. Long-term and sufficient consumption of vegetables has a certain effect on preventing and treating cardiovascular and cerebrovascular diseases, hypertension, hyperlipidemia, tumors, diabetes, obesity, etc., and cannot be replaced by commercially available multivitamin and trace element tablets.

The scientific way to eat fruit

Vegetables are valuable because they are fresh. They should be eaten immediately after purchase, especially greens. At room temperature, especially in hot weather, vitamins and physiologically active substances will be lost quickly, while the concentration of nitrite will increase, which can be converted into carcinogenic nitrosamines in the stomach. Americans buy vegetables once a week, eat spinach and grass first, and put cabbage, radish, tomatoes, etc. in plastic bags and put them in the refrigerator for cold storage.

There should be many varieties of fruits and vegetables, not just one. Dark and light-colored vegetables can be eaten together, and both "local" and "foreign" fruits can be used together. Citrus fruits are rich in nutrition but cheap. Omnivorous eating can correct partial eating and provide complete nutrition.

Fruit processing before eating

Soak vegetables in cold water for half an hour to dilute the residual pesticides, then wash, cut and cook. Stir-fry over high heat to preserve vitamins and kill microorganisms.

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