Are you still eating boiled broccoli and spinach to lose weight? It turns out they were all wrong! Famous weight loss doctor: Eat this way to prevent nutrient loss

If office workers are busy and want to be slim, they must consume more dietary fiber. However, if you often eat out, a time-saving and convenient option is to go to a snack bar and eat boiled vegetables, such as boiled broccoli and boiled spinach. You think this way you avoid the oil used in stir-fried vegetables, and not only do you have enough dietary fiber and comprehensive nutrition, you can control calories and help lose weight. But, can you lose weight by eating this way? Weight loss specialists say that if vegetables are not cooked correctly, the nutrients may be lost and it will not help with weight loss.

People who understand health and wellness know that they need to eat five kinds of fruits and vegetables every day. However, office workers always eat out for three meals a day, so it is difficult to achieve this goal. They can only order a plate of boiled vegetables as a substitute, thinking that they can get enough dietary fiber. Also, because the vegetables are not stir-fried with high heat and no oil is used, the calories should be very low. It is believed that by eating like this every meal, dietary fiber can be used to promote intestinal peristalsis and promote defecation. Combining the above advantages, there is no need to worry about obesity.

Vegetables are rich in various vitamins. Cooking vegetables at high temperatures for a long time may cause rapid loss of vitamin C.

What is the real situation? Liu Bowen, executive director of the Taiwan Obesity Health Education and Prevention Association and a weight loss specialist, said that vegetables contain a variety of vitamins and minerals, including vitamin B1, B2, B6, B12 and vitamin C, which are all water-soluble vitamins. Once boiled in high temperature water, these water-soluble vitamins will dissolve in the water and be lost. According to a study published in Nutrition & Food Science, the loss of vitamin C in broccoli, spinach and lettuce during the cooking process is 14.3%, 11.1% and 8.6%, respectively. During the boiling process, the vitamin C losses of the three were 54.6%, 50.5% and 40.4% respectively.

Cruciferous vegetables such as broccoli and cabbage are suitable for cooking in the microwave with water

In addition, after boiling cruciferous vegetables (broccoli, cabbage, etc.) in water for 5 minutes, the anti-cancer ingredient glycosulfide ligand will be lost by 20% to 30%. If boiled for more than half an hour, the loss will be as high as 70%. Therefore, these vegetables rich in vitamins will indeed lose a lot of vitamins after being boiled in high temperature water.

Cruciferous vegetables such as broccoli and cabbage are suitable for cooking in the microwave by adding water.

Dr. Liu Boen said that for cooking cauliflower, it is generally recommended to use a microwave oven and microwave it for about 3 minutes after adding water. Another way to cook it is to boil the water, then add the chopped cauliflower and cook for about 1 to 2 minutes before quickly taking it out. The advantage of this cooking method is that if the vegetables contain nitrates or pesticides, the pesticides can be dissolved by high-temperature boiling, because most pesticides are water-soluble.

Spinach contains a lot of beta-carotene, so it is suitable to be boiled quickly and then eaten.

Spinach contains a lot of beta-carotene, so it is suitable for quick boiling and catching.

As for spinach, it contains a large amount of beta-carotene, which has a strong antioxidant effect. It can eliminate active oxygen in the body, prevent cell damage, and enhance immune function. However, these nutrients are easily lost after being boiled in high-temperature water. Therefore, the recommended cooking method for spinach is to wash it with clean water, put it in boiling water and boil it for about 1 minute before taking it out. Spinach is not suitable for long cooking to avoid bitterness.

Tomatoes must be cooked to release lycopene

Except for broccoli which is recommended to be cooked in the microwave and spinach which is recommended to be cooked quickly, in fact, some fruits and vegetables are suitable for being boiled in water before eating. For example, tomatoes are best cooked to release lycopene, because lycopene contains a lot of vitamin A, which is also a fat-soluble vitamin. Therefore, carotene can only be released after heating.

Steaming root vegetables such as sweet potatoes, carrots, and onions is recommended.

For root vegetables that contain more starch, such as sweet potatoes, carrots, onions, etc., it is recommended to use steaming method, because the starch components will produce acrylamide in an environment such as high-temperature frying. After acrylamide enters the human body, it can be converted into another molecule - monoepoxyacrylamide. This compound may damage the chromosome structure, thereby causing cell death or transformation into cancer cells. Therefore, it is not recommended to use high-temperature frying method for cooking.

The recommended daily dietary fiber intake is 25 to 30 grams. If it is excessive, it may affect the absorption of minerals such as calcium, iron and zinc in the body.

The recommended daily intake of dietary fiber is 25 to 30 grams

How much dietary fiber do you need to consume from vegetables and fruits every day to help control weight loss? Dr. Liu Boen said that the recommended daily dietary fiber intake is 25 to 30 grams. If it is excessive, it may affect the absorption of minerals such as calcium, iron and zinc in the body. However, since water accounts for almost half of the ingredients of fruits and vegetables, the dietary fiber content, after deducting the water and fat content, must exceed 25 grams, so that the actual dietary fiber will be sufficient. You can easily achieve the required daily dietary fiber intake by eating three plates of vegetables, two servings of fruit, and replacing white rice with whole grains or whole grain rice.

If you are losing weight, you must increase the amount of dietary fiber, because sufficient dietary fiber can not only help increase gastrointestinal motility, but also increase satiety, which has a positive effect on weight control.