How to make better use of the nutrition of green vegetables?

Green vegetables provide adequate amounts of folic acid, which can prevent stroke, heart disease, and some cancers. Folic acid is also a "friend" of pregnant women, which helps eugenics. Vitamin B2 in dark green vegetables is also rich. 250g dark green vegetables can provide 20% of the daily vitamin B2 requirements ~ 30%. Vitamin B2 is relatively lacking in Chinese diet. Insufficient intake may lead to symptoms such as mouth crack, dryness, and pain. In summer, you need dark green protection.
Lutein protects eyes
Carotene has a powerful antioxidant effect, and carotene, known as lutein and Corn Yellow, can absorb harmful light into the eye, reduce ultraviolet radiation damage to the lens, and prevent eye aging, delay visual loss, has a certain effect on the prevention of cataract. Lutein and Corn Yellow are common in dark green vegetables, including spinach, green peppers, green broccoli, broccoli, and kale.
Chlorophyll protects skin
, Fan-shaped valve; someone may have heard of this saying: chlorophyll has light sensitivity, eating chlorophyll and then sunning will make the "photosensitive substances" in the sun reaction, make the skin long spots. What about the facts? First, chlorophyll needs to go through 4 ~ Six hours of digestion, then into the intestinal tract, after about 10 hours of re-digestion and absorption, can enter the human body, and then, you may have been in the night of sleep. Secondly, chlorophyll absorption rate is very low, more than 95% of the uptake is discharged from the large intestine, and chlorophyll that can reach the skin or even "lucky" to the sun is very small, it is not enough to bring the risk of long spots. On the contrary, chlorophyll with a low absorption rate can exert powerful antioxidant performance in the body, help you clear free radicals in the body, and even prevent the occurrence of skin cancer.
Dark green also requires your protection
The dark green vegetables that I bought at home look green and green, but they are always yellow when I put them on for a day. If the cooking method is not proper, it will be "yellow ". How can we protect the dark green and let it smoothly reach the human body to play its role? Green Vegetables should be stored in a low temperature (not lower than 0 ℃) environment. If the temperature exceeds 40 ℃, the chlorophyll activity increases, and the chlorophyll is decomposed. If the temperature is lower than 0 ℃, chlorophyll is damaged by freezing.
Stir-fried green vegetables should be quickly boiled water, then rapid cooling water. Because chlorophyll enzymes in vegetables above 90 ℃ can lose vitality, thus losing the ability to destroy chlorophyll. Add a little oil to the water to make the vegetables in the water more green. Stir-fried green leafy vegetables should be stir-fried quickly to avoid prolonged heating. Generally, the degree of magnesium removal reaction increases with the increase of cooking time. 37.5% of magnesium removal chlorophyll is generated in 10 minutes during cooking. If 72.5% of magnesium removal chlorophyll is generated in 20 minutes during cooking, the color of vegetables is yellow. When cooking, wait for the water to open and then add fresh vegetables. If you cook it, you can also avoid yellowing of the leaves. During cooking, do not stamp the salt, because cooking can make the acid and oxalate contained in the heat and volatile, the stamp will make them condense in the cover and return to the dish pot, turn chlorophyll from magnesium to brown ***.