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    Home > Food News > Food Articles > Believe that eating vegetables raw is the healthiest? What is smart to eat?

    Believe that eating vegetables raw is the healthiest? What is smart to eat?

    • Last Update: 2020-09-17
    • Source: Internet
    • Author: User
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    Original title: Is it healthiest to eat vegetables? What is smart to eat
    After the trend of "eating more staples and dying fast" slowly subsided some time ago, there are concerns about the results of the study on vegetables in PURE (a large transnational epidemiological study): eating vegetables raw reduces the risk of death, and the health effects of cooked eating are not obvious.
    Chinese since ancient times to cook vegetables mainly, according to this study, is it really like the high street "light food" shop, all replaced with raw vegetable salad? To answer this question, we also need to see how these findings came to be.
    results do not negate the need to cook
    . The PURE study involved more than 130,000 adults in 18 countries, the vast majority of whom were manual workers. The amount of food eaten by respondents in each region was investigated, as were the cases of death from disease and major cardiovascular and cerebrovascular diseases, which were followed in 7.4 years.
    study first combined vegetables, fruits and legumes into a broad category of foods, counting them as "parts" to see what the health effects of eating more and eating less would be.
    researchers compared raw vegetable intake and found that the "dose-effect relationship" of eating raw vegetables was significant, meaning that for each more eat, the risk of death was reduced by a little. After eliminating the effects of age, sex and chance, the overall risk of death was reduced by 54 per cent compared to the highest and lowest groups of raw vegetables. Even after multiple adjustments, the overall risk of death was 31 percent lower in the highest and lowest groups of raw vegetables and 21 percent lower in cardiovascular disease.
    fact, ignoring cooking factors is a major source of error in many nutritional epidemiological surveys. Because cooking introduces oil, salt, sugar and other factors, affecting the preservation rate of vitamins, minerals and antioxidant factors, affecting the existence of dietary fiber in food, affecting the blood sugar response of food, affecting the digestion and absorption rate of food.
    , deep-fried, barbecue and other high-temperature cooking treatment, may also produce acrylamide, polycyclic aromatics, hemlineamine and other harmful substances, bringing harmful fumes and barbecue smoke. But at the same time, health factors such as vitamin K and carotenoids may be used more efficiently after cooking.
    there are also a few European and American epidemiological surveys to compare the prevention effect of vegetable cooking or not, which mentions that raw vegetables on the risk of some diseases are better than cooked vegetables. However, in the study, the highest intake group ate 352 grams of raw vegetables a day. A lot of people are sure to say: So much? It's too hard! In fact, it is not impossible to do so. For example, eat a bowl of vegetable salad, plus a large tomato, there is nearly 300 grams of the amount.
    , however, the survey of more than 40,000 people in China did not include data on raw vegetables. So the results are based on data from more than 90,000 other respondents. Among them, the leading regions to eat raw vegetables are North America and Europe, eating an average of more than 250 grams of raw vegetables per day, the total amount of vegetables more than 375 grams (Europe and the United States do have a tradition of eating raw vegetable salad, but can eat so many raw vegetables on average, the result is still questionable);
    Given the good overall living conditions and high income levels in Europe and the United States, and the much worse living conditions in South, South-East Asia and African countries, it may be difficult to explain the difference in total mortality rates alone, even if other lifestyle factors are eliminated.
    addition, to be able to eat a large number of vegetables raw, need to have good sanitation and kitchen hygiene conditions, but also need to have better gastrointestinal function and physical resistance. These factors are clearly conducive to reducing the overall risk of death.
    previous studies have found that raw vegetables and cooked vegetables are beneficial to reduce risk, and some studies have found that raw vegetables are slightly more effective. They do not negate the meaning of cooked vegetables. Therefore, this study alone cannot conclude that "vegetables must be eaten raw", or that the larger the proportion of raw vegetables, the better.
    's the wisest thing to eat vegetables when you're
    and eating vegetables
    Do we need to increase our intake of raw vegetables? Eating vegetables raw is more full, better able to maintain its health components, but also better promote intestinal movement. But for everyone, the exact proportion of raw food depends on their chewing function, digestive function and physical resistance.
    also take into account that the variety of vegetables that can be eaten raw is relatively limited, such as tomatoes, radish, lettuce, bell peppers, cucumbers and so on. Some vegetables are nutritious but do not have raw food, such as orchids, spinach, beans, pumpkins, mushrooms, etc., they are meaningful for nutrient supply and cancer prevention.
    a summary analysis of previous studies confirms the importance of dark green leafy vegetables for the prevention of diabetes and lung cancer, while cross-flower vegetables are beneficial for the prevention of a variety of cancers, most of which also need to be cooked. And dark green leafy vegetables are important for the supply of vitamin K and calcium and magnesium, which are associated with bone and cardiovascular health, and the preservation rate is not affected by heating.
    , raw vegetables are good, but cooked vegetables should not be denied. Although cooking may lose some nutrients, it can increase total intake and absorption of some nutrients. For the vast majority of people, it is wise to eat vegetables in a raw and up-to-earth diet.
    five sacs to eat smartly
    . 1. The total amount of food enough, healthy people 300 to 500 grams per day, but three high patients and dieters also need to appropriate weight increase.
    2. Variety, can not just stare at lettuce, tomatoes, cucumbers so many. According to the dietary guidelines, green leafy vegetables must be eaten enough, orange vegetables should also be eaten regularly.
    3. Vegetables that can be eaten raw, if gastrointestinal function permits, you may wish to eat one or two raw food every day.
    when cooking vegetables, be sure to remember to put less oil salt.
    5. When eating vegetables raw, pay attention to wash clean, vegetable plates, knives and containers cooked separately, to ensure food safety. (Fan Zhihong)
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