It’s beyond imagination to not eat fruits and vegetables! Nutritionists reveal three tricks to increase daily vegetable intake

Whether it is the World Health Organization WHO or the Health Commission of the Ministry of Welfare of my country, it is recommended that people eat more vegetables and fruits, and the number of "Five Fruits and Vegetables and Vegetables in Every Day" is heard by many people from a small distance. However, the results of the National Nutritional Health Survey show that the vegetable intake of men and women of all ages does not meet the recommended standard, especially the situation of 13-45 years old is the most serious. It is recommended to take 4 to 5 servings of vegetables every day, and the average person actually eats less than 2 servings.

Insufficient vegetable intake also occurs in Japan. The Ministry of Health and Health sets the target of vegetable intake for adults to be more than 350 grams per day. However, not only does Japanese people do not meet the standards, but their intake is even reduced year by year. Regarding this website, the "Yoga" asks nutritionists to explain the risks of not eating vegetables and how to supplement vegetables in daily life.

If you don't eat vegetables, be careful of chronic diseases. Vegetables contain rich dietary fibers. They are a great conscientious person in improving the environment of the kidneys. In addition to helping defecate, they are also beneficial to the growth of beneficial bacteria in the kidneys. Long-term lack of dietary fiber will reduce the function of the kidneys, which can easily cause problems such as abdominal distension and constipation.

Dietary veins also have the characteristics of reducing carbohydrate absorption and can promote the excretion of cervical sterols, thereby preventing abnormal lipids and diabetes.

In addition to dietary fiber, vegetables also provide essential vitamins and minerals for the human body. We often hear that vegetables are natural antioxidants because they contain precious nutrients such as vitamin A (Classicola), vitamin C, vitamin E and polyphenols.

The human body produces reactive oxygen species during the respiration and threshing process. When the reactive oxygen species in the body accumulates too much due to ultraviolet light, pressure, excessive exercise and other reasons, it will cause harm to the cells, causing physical aging, decreased immune function, chronic diseases and cancer. Taking enough vegetables can inhibit the activity of reactive oxygen species and reduce health risks.

In addition, many vegetables contain mineral "deckers", which can enhance the lifting function and excrete excess salt in the body, prevent and improve hypertension problems.

Busy modern people have more vegetables

Modern people are busy in life and are unable to ignore their diet, so nutritionists share tips for replenishing vegetables easily.

1. Add a dish to each meal

If you are eating outside, a simple way is to add a lettuce salad or vegetable side dish to the main meal, such as: pig's scheduled food with high-alkali noodles, chicken and some hot vegetables.

People who often eat convenience stores should also pay attention to whether they add vegetables to the purchase, or buy an additional lettuce salad. Vegetable sandwiches are also a healthier choice than sweet bread or fruit sauce sandwiches.

2. Pre-cut vegetables or cold vegetables

The prices of fresh vegetables are expensive and fluctuating, which is why some people are reluctant to eat vegetables. It is recommended that you buy them when the prices are cheap, put them in the cold dishes after processing. Many supermarkets now sell cold dishes, which are more convenient for cooking.

3. Choose vegetable juice carefully

If you really don't have time to enjoy a nutritious vegetable juice, it is also OK to drink sugar-free vegetable juice. However, processing juice will reduce the dietary fiber and vitamin content, so it is better to make drinks made of fresh vegetables.