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<p style="">蔬菜中富含维生素、矿物质和膳食纤维，还有多种保健功能因子。但是，有不少人并不懂得如何吃蔬菜，由于吃法不当，让有益物质大量丧失或遭到破坏，甚至让有害物质危害健康。下面我们就来看看怎样正确吃蔬菜吧。</p><p style=""><strong style="font-family: 微软雅黑;">1、先切后洗</strong></p><p style="">蔬菜中许多营养素及有益物质都是水溶性的，切细切小后的蔬菜在洗涤过程中会使营养物质大量流失于水中。正确的方法是先洗后切再烧煮。</p><p style=""><strong style="font-family: 微软雅黑;">2、挤掉菜汁</strong></p><p style="">在做菜馄饨、包子的馅心时，需把蔬菜斩细，这时会有大量的汁水流出。有的人为了成型或包馅的方便把汁水挤掉，这样就把菜中70%的维生素、矿物质丢弃了。正确的方法是将蔬菜与香干、<span style="font-family: 微软雅黑;text-decoration:underline;">香菇</span>、肉等一起剁切、搅拌，让蔬菜的汁水渗到其他馅子中，这样做还可使包子更可口。</p><p style=""><br /></p><center style="font-family: 微软雅黑; color: rgb(80, 80, 80); font-size: 15px; line-height: 32px; white-space: normal; widows: 1;"><img src="http://mmbiz.qpic.cn/mmbiz/dx3KibwtDhvfeqrkolZ4vBZHzBftXib8iagpQEvJZQHxicxnrCyuoK9mcOTpQOicXItbJJlibJu14AoiamavjnWicS2dsw/0?wx_fmt=jpeg" style="border: none; max-width: 80%; margin: 5px auto; display: block;" class="" data-type="jpeg" data-ratio="0.7319819819819819" data-w="444" /></center><p style=""><strong style="font-family: 微软雅黑;">3、蔬菜久藏</strong></p><p style="">变蔫的蔬菜不但吃口不好，维生素C大部分被破坏。蔬菜中的无毒的硝酸盐会还原成亚硝酸盐，亚硝酸盐可使正常血红蛋白变成高铁血红蛋白，不再有携氧能力，严重时会使人指甲、口唇，甚至全身出现青紫、气急等症状。所以蔬菜要尽量吃新鲜的。<br style="font-family: 微软雅黑;" /><strong style="font-family: 微软雅黑;">4、冷藏不当</strong></p><p style="">大多数蔬菜的适宜保存温度是3℃-10℃，而<span style="font-family: 微软雅黑;text-decoration:underline;">黄瓜</span>不能低于10℃，如果放在4℃左右的冰箱里冷藏，黄瓜颜色会变深，瓜体变软，切开后可见到透明状胶状液体，使黄瓜的清香味荡然全无。</p><p style=""><strong style="font-family: 微软雅黑;">5、盲目生吃</strong></p><p style="">有的蔬菜本身含毒，必须经加热烧煮才能破坏其中的毒素，如刀豆、扁豆、<span style="font-family: 微软雅黑;text-decoration:underline;">土豆</span>、豆芽即属此类。可生吃的蔬菜必须是本身无毒，且未受污染的萝卜、番茄、黄瓜等口感良好的品种。而现在市场上绝大多数的蔬菜都喷洒过农药，虽然大家已习惯于先将蔬菜浸泡后再清洗，但这只能除去30%左右的农药，生吃这种蔬菜会对人的健康造成损害。</p><p style=""><strong style="font-family: 微软雅黑;">6、烧煮时间</strong></p><p style="">长蔬菜中的维生素C遇热易氧化分解，在急火快炒或加盖短时间加热时其损失量较少，如果烧10分钟，维生素C会减少60%或更多。</p><p style=""><strong style="font-family: 微软雅黑;">7、隔顿隔夜吃</strong></p><p style="">经测定，炒好的青菜放15分钟，维生素C减少20%，放30分钟损失30%，放一小时降低50%。隔顿隔天的菜还易变质，吃了易发生食物中毒。所以最好现烧现吃，既卫生又有营养。</p><p style=""><strong style="font-family: 微软雅黑;">8、加油太多</strong></p><p style="">植物油和动物油一样，每克油都产生9千卡热量，摄入太多都可诱发肥胖或因热量摄入过多而致高血脂、心脑血管<span style="font-family: 微软雅黑;text-decoration:underline;">疾病</span>，所以炒菜加油要适当，每人每天吃油25克，不超过30克。</p><p style=""><strong style="font-family: 微软雅黑;">9、菜汤必须倒掉</strong></p><p style="">烧菜时大约有30%-70%维生素C及部分水溶性营养素会溶于汤里。如果炒菜之前已经用水焯过一次，去掉了草酸、亚硝酸盐和农药，并且炒的时候油和盐放得也比较少，那么菜汤喝掉是无害的。</p><p style="text-align:center"><img data-s="300,640" data-type="jpeg" src="http://mmbiz.qpic.cn/mmbiz/dx3KibwtDhvfeqrkolZ4vBZHzBftXib8iag37PyJ3yBMSH303oWUehgeQ9XtevqClqcjqYic1U9auZyr02RtgA5Zmg/0?wx_fmt=jpeg" data-ratio="0.6888489208633094" data-w="" /></p><p style=""><strong style="font-family: 微软雅黑;">10、吃得太多</strong></p><p style="">蔬菜不能多吃的原因首先是大多数蔬菜不易消化，特别是竹笋、芹菜、<span style="font-family: 微软雅黑;text-decoration:underline;">蚕豆</span>等含很高的粗纤维，大量进食后对胃肠疾病患者会诱发病情加重，也容易使<span style="font-family: 微软雅黑;text-decoration:underline;">肝硬化</span>患者胃出血或食管静脉曲张出血;大量纤维素会影响钙、锌吸收，尤其是<span style="font-family: 微软雅黑;text-decoration:underline;">孕妇</span>和生长发育期的少年儿童;蔬菜中的蛋白质大多属于“不完全蛋白质"，缺少人体许多必需<span style="font-family: 微软雅黑;text-decoration:underline;">氨基酸</span>，为了减肥，长期不吃适量优质动物蛋白质及其中的脂溶性维生素A、D等，容易得营养不良症。每天蔬菜的适宜摄入量是300克-500克。</p><p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); line-height: 25.6000003814697px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-family: Arial, Verdana, sans-serif; font-size: 14px; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(249, 249, 249);">广州市设备维修有限公司</span><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p><p style="max-width: 100%; min-height: 1em; white-space: pre-wrap; color: rgb(62, 62, 62); 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发表于 2020-10-20 00:08:56