Why vegetables should not be eaten every other meal

       Folic acid is soluble in water and is easily lost when boiled

　　exist“ healthy According to the impression of the "Chinese people", eating vegetables blanched or boiled is healthier than eating them stir-fried. Experts point out that this is not absolute. Generally speaking, if the vegetables are fresh enough and non-polluting, eating them raw or making vegetable salads is the best way to preserve nutrients. However, many people are accustomed to eating cooked vegetables, and like to eat vegetables blanched. Because blanched vegetables use less oil, the body's caloric intake will be correspondingly lower. However, this is only from the perspective of edible oil and energy intake, and it is not necessarily the most nutritious.

　　In fact, whether green vegetables should be blanched or stir-fried depends on the needs. For example, water-soluble components such as folic acid in vegetables may be lost in large quantities during blanching or boiling. In this case, people who need to pay special attention to folic acid intake for health care should use a cooking method of quick frying with less oil and water. For some elderly people with bad teeth, it may be inconvenient to eat green vegetables quickly. It is recommended to cut the vegetables into small pieces before frying. As long as you do enough "knife skills", you can fry it quickly and retain more folic acid, and it is also easy to chew.

　　What needs to be especially reminded is that some people, for convenience, will fry a large plate of green vegetables at one time, and then eat them hot at the next meal. This approach will cause more serious damage to the folic acid in vegetables. Studies have shown that after repeated heating, the loss rate of folic acid in vegetables can even be as high as 50%-60%. Therefore, it is recommended that vegetables should be cooked and eaten fresh.

　　If you wash vegetables after cutting, folic acid will be lost easily.

　　In addition to cooking, improper washing and preparation of vegetables can also cause a large loss of folic acid. Experts point out that in order to remove residual pesticides and insecticides from vegetable leaves, many families are accustomed to soaking them in water for a while when washing vegetables, which causes a lot of loss of water-soluble nutrients, including folic acid. Many people pick and cut vegetables before soaking and washing, which is "overkill" because this approach is particularly damaging to water-soluble folic acid. In addition, it is not appropriate to fry vegetables that have been washed and cut early in the morning and then fried until noon or even at night. Because cut vegetables are more fully in contact with the air, not only folic acid but also other vitamins are easily lost due to oxidation.

　　The best way to supplement folic acid is by eating foods rich in natural folic acid, because if an overdose of synthetic folic acid tablets is taken orally, it will not be absorbed and enter the bloodstream, which may affect human health. Therefore, if you cannot eat a balanced diet for a long time for some reason, or if you need to supplement synthetic folic acid tablets due to illness, it is recommended that you go first Hospital Check the concentration of folic acid in the body and supplement it accurately and appropriately under the guidance of a doctor in order to seek benefits and avoid harm.