first of all, vegetables have a positive effect on health. According to a large number of epidemiological surveys and scientific experiments, it is recommended to eat hundreds of grams of vegetables every day. Compared with people who eat less vegetables, people who eat more vegetables have a lower risk of chronic diseases such as cancer, cardiovascular disease and hypertension. Considering that modern people, especially those with good economic conditions, eat less vegetables than recommended daily, so it is reasonable to say that “eating more vegetables is beneficial to health”.

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many people care about “how to eat vegetables is the most nutritious”. In fact, the nutritional composition of vegetables mainly depends on the variety of vegetables. For the same kind of vegetables, it is basically determined by the state of harvest. After the preservation and cooking, the key nutrients generally do not increase, only decrease.

since all kinds of nutrients do not rise but fall in cooking, is it the best choice to eat raw vegetables? Many epidemiological studies have studied the effects of eating raw and cooked vegetables on health. Generally speaking, people who eat raw vegetables have a lower incidence of chronic diseases. However, the problem with this kind of investigation is that the vegetables suitable for eating raw are often different from those suitable for cooked food. Therefore, the “better” conclusion is mixed with the influence of vegetable types, and it can not be attributed to eating raw.

no matter what, eating raw may be “better”. But eating raw vegetables faces some other problems. First of all, cooking is also a sterilization process. If the hygiene of vegetables can not be guaranteed and no other sterilization treatment is carried out, then cooking is the necessary way to avoid bacterial disease. Second, if there are pesticide residues, many will be removed in cooking. Third, some vegetables contain natural toxins or anti nutrients, which can be greatly reduced by cooking. The most typical example is beans. Fourth, some nutrients, such as carotene and lycopene, are more easily released and absorbed after cooking.

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vegetable juice can also be used as a “unheated” cooking method. In this process, most of the water-soluble nutrients into the juice, while insoluble dietary fiber will remain in the residue. Because many minerals go with cellulose, a lot of them remain in the slag. In the USDA’s food composition database, 100 grams of carrot juice contains 0.8 grams of fiber, while 100 grams of carrots has 2.8 grams. Considering that 100 grams of carrot can not extract 100 grams of carrot juice, we can clearly see the difference between the two. In addition, the “beneficial ingredients” of vegetables contain some phytochemical components, including many antioxidants, which are more sensitive to oxygen. It is fully released in the process of juicing and will be oxidized by oxygen. Typically, vitamin C is lost to varying degrees by different vegetables and juicing methods. Some vegetable juices of

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are “beat” rather than “squeezed”, that is to say, the residue is retained. This kind of vegetable juice should be called “vegetable pulp” or “vegetable puree”, which is equivalent to using a beater to replace the work that should be undertaken by teeth in advance. Compared with vegetable juice, it avoids the loss of cellulose and minerals, but the problem of oxidation loss still exists.

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vegetable juice can be regarded as a way to eat raw. Compared with heated cooking, it may lose less antioxidants. However, it is basically powerless to solve the four problems faced by raw food. However, juicing or beating vegetables will not produce harmful substances after all, and the nutrients in vegetables are not fully utilized, which can be made up by eating more. People eat food not only for nutrition, but also for taste and convenience. Juicing or beating is more convenient than cooking, and many people prefer their taste. For people who are inconvenient to cook vegetables or don’t like to eat vegetables, it is very meaningful if juicing or beating can increase the amount of vegetables they eat. Especially for children, most of them don’t like vegetables. If vegetable juice is easier for them to accept, it’s worth doing.

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should be noted that the “vegetable juice” here refers to the pure vegetable juice that is freshly beaten and without other ingredients. Compared with juice, vegetable juice or vegetable puree is not so good. If you add sugar and other flavoring ingredients to it for “good drink”, you will increase the intake of other ingredients. Sugar, for most people, should be limited. There are also some commercial vegetable juices on the market, which need processing and seasoning for taste and preservation, so it is better to eat fresh vegetables directly. In the actual operation of

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, we should pay attention to the selection of appropriate vegetables, such as beans, which are not suitable for juicing or beating. In addition, attention should be paid to the hygiene and cleanness of vegetables. If the disease is caused by pathogenic bacteria, it will not be worth the loss.

in short, as a way to eat vegetables, there is no problem with juicing. Beating is better than squeezing. However, they are only the way to eat vegetables. Compared with other ways of eating vegetables, they will not have much extra effect on “losing weight”, “beautifying” and “preventing and curing diseases”. The key to health is to eat more vegetables and eat a variety of vegetables.

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