食堂承包之饮食健康

1莲藕：维生素B1冠军

Lotus is a treasure, autumn lotus root is the most complementary. After the beginning of autumn, the air is dry, and people are easy to get upset. Lotus root appetizer, clear heat, moisten dryness to quench thirst, clear heart and calm mind. It is rich in vitamin B1, which helps to relieve fatigue, promote metabolism and digestion, and is rich in trace elements such as iron and calcium, plant protein, vitamins and starch. It has obvious effect of benefiting blood and Qi and enhancing human immunity. The edible method of lotus root is suitable for both raw and cooked. Eaten raw as fruit, it tastes sweet and cool into the lung; steamed with glutinous rice and honey, it is pink and transparent, soft and glutinous, which is a delicious autumn dish; and the stewed pork ribs soup can invigorate the spleen and appetizer, with rich nutrition, which is suitable for people with weak spleen and stomach. However, people with cold constitution should not eat it.

荷花是珍品，秋藕是最具互补性的。立秋后，空气干燥，人容易心烦意乱。莲藕开胃、清热、润燥止渴、清心安神。富含维生素B1，有助于缓解疲劳，促进新陈代谢和消化，富含铁和钙、植物蛋白、维生素和淀粉等微量元素。具有明显的补血益气、增强人体免疫力的作用。莲藕的食用方法，生食兼用。生吃如果，味甘凉入肺；用糯米、蜂蜜蒸成粉透明，软糯，是一道美味的秋菜；炖猪排汤能健脾开胃，营养丰富，适合脾胃虚弱的人食用。但是，寒性体质者不宜食用。

2. Mushroom: champion of potassium supplement

2蘑菇：补钾冠军 Known as "mountain treasure", mushroom is rich in minerals, especially potassium. The contents of potassium in common mushrooms were 1655 mg / 100 g, 312 mg / 100 g and 307 mg / 100 g, respectively. Potassium can prevent stroke, and help normal muscle contraction, reduce blood pressure. In addition, mushrooms taste tender and delicate, rich in dietary fiber. Mushrooms can be eaten in various ways, such as stir frying, soup making and stuffing.

蘑菇被誉为“山珍海宝”，富含矿物质，尤其是钾。普通蘑菇中钾的含量分别为1655mg/100g、312mg/100g和307mg/100g。钾能预防中风，并帮助正常肌肉收缩，降低血压。此外，蘑菇口感细嫩，富含膳食纤维。蘑菇可以用各种方式吃，比如炒、汤和馅料。

 3 333大白菜：补钙冠军  

Chinese cabbage is rich in minerals in vegetables, especially calcium, as high as 90 mg / 100 g, nearly twice as high as Chinese cabbage. Chinese cabbage also contains a lot of mineral elements and vitamin K which are helpful to calcium absorption. In addition, Chinese cabbage is rich in vitamin B1, B6, pantothenic acid, etc., which has the function of relieving mental tension. Eating more helps to maintain a calm mind. Pakchoi is rich in vitamin A, vitamin C, vitamin B, potassium, selenium, etc., which is conducive to the prevention of cardiovascular diseases, reducing the risk of cancer, and can dredge the intestines and stomach, promote intestinal peristalsis, and maintain smooth stool. Chinese cabbage can't be eaten raw. When making dishes with it, the time of frying and boiling should not be too long, so as to avoid the loss of nutrition.

大白菜在蔬菜中含有丰富的矿物质，尤其是钙，高达90mg/100g，几乎是大白菜的两倍。大白菜中还含有大量有助于钙吸收的矿物质元素和维生素K。此外，大白菜富含维生素B1、B6、泛酸等，具有缓解精神紧张的作用。多吃有助于保持冷静。小白菜富含维生素A、维生素C、维生素B、钾、硒等，有利于预防心血管疾病，降低患癌风险，并能疏通肠胃，促进肠道蠕动，保持大便通畅。大白菜不能生吃。用它做菜时，煎煮时间不宜过长，以免营养流失。 4. Broccoli: champion of carotene

4西兰花：胡萝卜素的冠军

As a recognized star vegetable, its nutrient content is not only high, but also very comprehensive, especially the content of carotene is far ahead, up to 7210 micrograms per 100 grams. When carotene enters the body, it can not only be converted into vitamin A, protect eyes and eyes, but also has antioxidant effect, which is of great significance in preventing cardiovascular diseases, tumors, delaying aging and preventing cancer. In addition, the contents of calcium, phosphorus, iron, potassium, zinc and manganese in broccoli are very rich, which is much higher than that of Brassica campestris. Moreover, the content of vitamin C in tomato was nearly three times higher than that in tomato. Studies have shown that broccoli steamed in water for 5 minutes before eating, anti-cancer effect is the best.

作为公认的明星蔬菜，其营养成分不仅高，而且非常全面，特别是胡萝卜素的含量遥遥领先，高达每百克7210微克。胡萝卜素进入人体后，不仅能转化为维生素A，保护眼睛和眼睛，还具有抗氧化作用，对预防心血管疾病、肿瘤、延缓衰老、预防癌症具有重要意义。此外，西兰花中钙、磷、铁、钾、锌、锰的含量非常丰富，远高于油菜。此外，番茄中维生素C的含量比番茄高出近3倍。研究表明，西兰花在水里蒸5分钟后食用，抗癌效果最好。

5菠菜：叶酸冠军

In addition to magnesium, iron, zinc and other minerals, spinach is also rich in folic acid, the most important function of folic acid is to produce red and white blood cells, enhance immunity. And it is also an important nutrient to prevent birth defects. Moreover, spinach is also one of the best sources of lutein, which is very effective in preventing "macular degeneration" caused by aging eyes. Because the folic acid contained in spinach is a water-soluble vitamin, which is unstable to heat and light, it is better to buy and eat spinach now, and the storage time should not exceed 2 days. In addition, to steam, stir fry, a small amount of water to cook, to avoid cooking too long, too rotten, loss of nutrition.

菠菜中除了镁、铁、锌等矿物质外，还富含叶酸，叶酸最重要的功能是产生红细胞和白细胞，增强免疫力。它也是预防出生缺陷的重要营养素。此外，菠菜也是叶黄素的最佳来源之一，对防止眼睛老化引起的“黄斑变性”非常有效。因为菠菜中所含的叶酸是一种水溶性维生素，对热和光不稳定，所以现在就买吃菠菜比较好，贮藏时间不宜超过2天。另外，要蒸、炒、少量水煮，避免煮得太久、太烂、失去营养。

6. Grape: champion of antioxidant

6葡萄：抗氧化冠军

The nutrition of grape is not only delicious, but also has high nutritional value. The sugar content of grape in ripe berry is as high as 10% - 30%, mainly glucose. Grape in a variety of fruit acids help digestion, eat more grapes, can health and stomach. Grapes contain minerals such as calcium, potassium, phosphorus, iron, vitamins B1, B2, B6, C and P, as well as a variety of amino acids needed by the human body. Eating grapes often is beneficial to neurasthenia and fatigue. Moreover, resveratrol contained in grape is a kind of strong antioxidant, which can resist aging and scavenge free radicals in the body. It has positive preventive and therapeutic effects on cardiovascular and cerebrovascular diseases. Need to remind is, grape cold, spleen and stomach deficiency cold should not eat more.

葡萄的营养不仅美味可口，而且具有很高的营养价值。葡萄成熟浆果含糖量高达10%-30%，主要是葡萄糖。葡萄中的各种果酸有助于消化，多吃葡萄，能保健胃。葡萄中含有钙、钾、磷、铁、维生素B1、B2、B6、C和P等矿物质，以及人体所需的多种氨基酸。常吃葡萄有益于神经衰弱和疲劳。另外，葡萄中所含的白藜芦醇是一种很强的抗氧化剂，能抗衰老，清除体内自由基。对心脑血管疾病有积极的防治作用。需要提醒的是，葡萄感冒、脾胃虚寒者不宜多吃。