營養(yǎng)最佳的十種綠葉蔬菜(之一)
fitness
<h1><b>綠葉蔬菜富含維生素C、胡蘿卜素、葉酸、維生素B2、維生素K、鉀、鈣、鎂、膳食纖維等營養(yǎng)元素，這些有益成分組合起來，使綠葉蔬菜具有多重健康效益，如抗癌，預(yù)防心腦血管病（如高血壓、冠心病、中風(fēng)等）、骨質(zhì)疏松、視網(wǎng)膜變性和白內(nèi)障，延緩衰老，促進(jìn)腸道和皮膚健康等。</b></h1> <h1><b>1.油菜</b></h1> <h3><b style="font-size: 20px;">油菜在不同的地區(qū)有不同的稱呼，如“上海青”、“小白菜”、“青菜”、“瓢兒白”、“瓢菜”等。作為綠葉蔬菜的代表食材，普通油菜營養(yǎng)價值之高超乎想象。不但維生素C含量（36毫克/100克）超過普通水果，還提供較多胡蘿卜素（620微克/100克）、葉酸（46.2微克/100克）、鉀（210毫克/100克）、維生素B2、鈣、鎂、膳食纖維等。油菜中鈣含量（108毫克/100克）與牛奶大致相當(dāng)（但吸收率要低一些）。</b><br></h3> <h1><b>2.菠菜</b></h1> <h1 style="margin-top: 10px; max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; font-size: 16px; widows: 1; line-height: 1.75em; word-wrap: break-word !important;"><font color="#010101"><b><span style="letter-spacing: 0.544px;"><span style="max-width: 100%; font-size: 15px; word-wrap: break-word !important;">菠菜也是營養(yǎng)最為豐富的綠葉菜之一，其胡蘿卜素含量高達(dá)2920微克/100克，維生素C32毫克/100克，鉀311毫克/100克。</span></span><span style="letter-spacing: 0.544px;"><span style="max-width: 100%; font-size: 15px; word-wrap: break-word !important;">不過，菠菜含有較多草酸，含量為606毫克/100克。草酸不但在腸道抑制鈣、鐵等礦物質(zhì)吸收，進(jìn)入血液后還增加患腎結(jié)石的風(fēng)險。<span style="max-width: 100%; word-wrap: break-word !important;">所以菠菜烹調(diào)前應(yīng)該先焯水，草酸水溶性很強(qiáng)，焯水能去除大部分草酸。</span>除腎結(jié)石（草酸鈣結(jié)石）患者應(yīng)限制食用菠菜外，其他人均可食用焯水后的菠菜。一直有傳言說菠菜不能跟豆腐同食，但其實并不可信。菠</span></span></b></font><span style="font-size: 15px; letter-spacing: 0.544px;"><font color="#010101" style=""><b>菜焯水后適合素炒、蒜炒、炒肉、炒雞蛋、做湯、做餡、涼拌或蘸醬等各種吃法。</b></font></span></h1><p style="margin-top: 10px; max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; font-size: 16px; widows: 1; line-height: 1.75em; word-wrap: break-word !important;"><b style="font-size: 15px; letter-spacing: 0.544px;"><font color="#010101"></font></b></h3><h1 style="margin-top: 10px; max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; font-size: 16px; widows: 1; line-height: 1.75em; word-wrap: break-word !important;"><b style="font-size: 15px; letter-spacing: 0.544px;"><font color="#010101"></font></b></h1><p style="margin-top: 10px; max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; font-size: 16px; widows: 1; line-height: 1.75em; word-wrap: break-word !important;"><b style="font-size: 15px; letter-spacing: 0.544px;"><font color="#010101"></font></b></h3> <h1><b>3.菜心</b></h1> <h1 style="max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; color: rgb(62, 62, 62); font-size: 16px; line-height: 25.6px; widows: 1; word-wrap: break-word !important;"><b>菜心又稱菜薹，品質(zhì)脆嫩，風(fēng)味獨(dú)特，營養(yǎng)豐富。<span style="max-width: 100%; word-wrap: break-word !important;">每100克含維生素C79毫克，胡蘿卜素960微克，鉀236毫克，鈣96毫克，在蔬菜中名列前茅。</span>菜心在華南地區(qū)十分普遍，可炒、水煮、煲湯、做粥等?，F(xiàn)今在北方的超市或菜市場也能買到。</b><b style="letter-spacing: 0.544px; font-size: 15px;">菜心最簡單的吃法是水煮后淋上各種醬汁，如蠔油、生抽、芝麻醬、蒜蓉醬、牛肉醬、海鮮醬等，味道多變，又不失食材本身的自然味道。</b></h1><h1 style="margin-top: 10px; max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; color: rgb(62, 62, 62); font-size: 16px; widows: 1; line-height: 1.75em; word-wrap: break-word !important;"><b style="letter-spacing: 0.544px; font-size: 15px;"></b></h1> <h1><b>4.生菜</b></h1> <h1 style="margin-top: 10px; max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; color: rgb(62, 62, 62); font-size: 16px; widows: 1; line-height: 1.75em; word-wrap: break-word !important;"><b style="letter-spacing: 0.544px;"><span style="max-width: 100%; font-size: 15px; word-wrap: break-word !important;">生菜是葉用萵苣的俗稱，市面上有多個品種，有葉子散開的，也有葉子卷曲的，葉子顏色有綠色、青色、紫色、紅色和白色等。<span style="max-width: 100%; word-wrap: break-word !important;">生菜質(zhì)地鮮嫩，營養(yǎng)價值高。胡蘿卜素含量高達(dá)1790微克/100克，維生素C13毫克/100克。</span></span></b><b style="letter-spacing: 0.544px; font-size: 15px;">蠔油生菜是最簡單的吃法，白水燒開，滴入數(shù)滴植物油，加入摘洗干凈的生菜（西洋生菜最佳），30秒即可撈出，慮干水分，依據(jù)個人口味放入蠔油即可。</b><br></h1><h1 style="margin-top: 10px; max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; color: rgb(62, 62, 62); font-size: 16px; widows: 1; line-height: 1.75em; word-wrap: break-word !important;"><b style="font-size: 15px; letter-spacing: 0.544px;"></b></h1> <h1><b>5.油麥菜</b></h1> <h1 style="margin-top: 10px; max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; color: rgb(62, 62, 62); font-size: 16px; widows: 1; line-height: 1.75em; word-wrap: break-word !important;"><b style="letter-spacing: 0.544px;"><span style="max-width: 100%; font-size: 15px; word-wrap: break-word !important;">油麥菜是一種葉用萵筍，有的地方又叫牛俐生菜。<span style="max-width: 100%; word-wrap: break-word !important;">因水含量極高，約占96%，故口感脆嫩，易于消化。水分較多也使其他營養(yǎng)素的相對含量偏低，</span>如維生素C為20毫克/100克、胡蘿卜素為360微克/100克、鉀為100毫克/100克，但它仍然是一種營養(yǎng)價值較高的綠葉蔬菜。</span><span style="font-size: 15px; letter-spacing: 0.544px;">可</span><span style="font-size: 15px; letter-spacing: 0.544px;">以生吃，或焯水后拌醬、蠔油、生抽等。</span></b></h1><p style="margin-top: 10px; max-width: 100%; clear: both; min-height: 1em; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; color: rgb(62, 62, 62); font-size: 16px; widows: 1; line-height: 1.75em; word-wrap: break-word !important;"><b style="letter-spacing: 0.544px;"><span style="font-size: 15px; letter-spacing: 0.544px;"></span></b></h3> <h3><b><font color="#167efb">(圖片來自網(wǎng)絡(luò)，僅用于公益科普，如有侵權(quán)請告知刪除)</font></b></h3><div><b><font color="#167efb">轉(zhuǎn)自"醫(yī)生站" </font></b></div><div><b><font color="#167efb">............................................</font></b></div><div><b><font color="#167efb">不忘初心健康宣教團(tuán)隊祝您健康如意！</font></b></div><div><b><font color="#167efb">本期編輯 王光輝 </font></b></div> 相關(guān)知識
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