Is it better to eat "super food" cauliflower every day than cucumbers and bean sprouts? Japanese doctors crack the health vegetable error

Modern people are paying more and more attention to nurturing, and many people think that they can eat healthily by choosing the right food. However, in his book "Ultra-practical Nutritional Skills to Think Really" by Japanese lifestyle doctor Shinji Makita reminds that what many people say "healthy dietary habits" may actually be counterproductive. Many people have long-term preference for eating and over-rely relying on a single food, which actually leads to nutritional imbalance.

"Only eating healthy vegetables" is not healthy

Many people think that cucumbers and bean sprouts "have almost no nutrition", which is an incorrect myth. Dr. Makita pointed out that all vegetables contain important nutrients that are essential to maintain physical health, and cucumbers and bean sprouts are no exception. For example, 1 cucumber (about 100 grams) contains 14 mg of vitamin C, 200 mg of potassium, 1 bag of bean sprouts (about 240 grams) contains 19 mg of vitamin C and 1.3 grams of dietary fiber.

Therefore, there is no "vegetables without nutrients", and all kinds of vegetables have their own unique values. The only thing to note is that high-powdered vegetables such as potatoes and pumpkin should be taken appropriately to avoid excessive powder being added.

Many people will say, "I hear that cauliflower is good, so I'll eat it every day." This is actually a big mistake in diet. Each vegetable has its own unique nutrients. Cauliflower has its own nutrients. Cooked vegetables and cucumbers and bean sprouts also have their own unique ingredients. Eating only a few "commonly healthy vegetables" for a long time may actually cause a nutritional gap.

Doctor Makita suggested that you can try "buy a vegetable you have never bought" during daily purchases to increase dietary diversity.

Adults should take 300 grams of vegetables every day

The National Health Administration of Taiwan's Ministry of Welfare recommends that adults should take at least "3 servings of vegetables" every day, which is equivalent to about 300 grams of lettuce. It is recommended to use the six major foods of "My Meal" as the indicator of a balanced diet. A portion of cooked vegetables can be estimated as about half a bowl to a bowl of a normal bowl.

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Eat raw but the cooking method is also very important

Basically, vegetables will lose some vitamins after being heated, so raw food is the best way to retain nutrients. However, it is not practical to rely entirely on raw food to achieve recommended intake.

Therefore, doctor Makita suggested that vegetables can be consumed by "stewing vegetables", "curing" or "hot pot". In the hot summer, many people avoid turning on the hot pot, but if you switch to light soup, you can not only eat more vegetables, but also maintain a balanced diet.

Weekly balance is more important than daily balance

Many people think that "we must be equilibrium every day" has too much pressure, and over time, they give up and pursue a variety of diets. Dr. Makita suggested not to stick to one day, but to arrange different ingredients for a single week. Listing the "vegetable wheel replacement list" before shopping in advance will greatly improve the variety of ingredients.

For example:

Eat spinach on Monday

Eat high-lime vegetables on Tuesday

Eat colorful pepper on Wednesday

Part cucumber and eggplant on Thursday

Try fresh vegetables on weekends

Overdose single vegetables also have risks

Although vegetables are generally healthy ingredients, overdose of anything can have side effects. For example, spinach contains oxalic acid, and excessive intake may increase the risk of kidney stones; however, as long as you burn it first, you can eat it with confidence. Therefore, a balanced combination of various vegetables is the best way to maintain health.