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In fact, to achieve such excellent cognitive ability, you do not need to eat vegetables in the basin. Researchers believe that eating only one serving of green leafy vegetables a day can help delay cognitive decline due to age.
In fact, epidemiological investigations have long confirmed that more fruit and vegetable intake is beneficial to prevent cognitive decline caused by age, but further analysis found that only green leafy vegetables play a significant role.
In this study, the number of vegetables was not much.
Green leafy vegetables that need to be cooked, such as spinach and kale, are only half a cup after cooking (1/2 cup cooked);
For green leafy vegetables such as green lettuce, 1 part is a cup of raw vegetables.
In short, a green leafy dish is probably 80 to 100 grams of raw weight. According to the recommendations of the Chinese Dietary Guidelines,
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Every day, between 300 and 500 grams of vegetables, half of the dark vegetables, mainly green leafy vegetables, so you can eat 150 to 200 grams per day.
If you have high blood lipids, high blood sugar, osteoporosis, obesity, etc., it is recommended to eat more.
There are still many people asking: Which vegetables are included in the green leafy vegetables?
It is the vegetables whose leaves are dark green and the proportion of leaves is large, including:
Cabbage, canola (including various varieties), rapeseed meal (including cabbage), kale, mustard greens, sauerkraut, leeks, spinach, fennel, sauerkraut, watercress, coriander (scallions), shallots, leeks , green garlic, asparagus, bitter chrysanthemum, oil wheat vegetables, green lettuce (not light-colored ball lettuce).
It also includes those dark green stems and tender flowering vegetables such as asparagus and broccoli.
There are also foreign kale, dark green cabbage, Brussels sprouts and so on.
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Their nutritional value and health value are really high, and only China can produce dark green leafy vegetables for more than one billion people, and the average price is much lower than the international level.
Although the production cost is high in winter and the transportation loss is large, the vegetable price of green leafy vegetables is rising. However, considering their benefits, it is worthwhile to save the money for eating fish and seafood, biscuit snacks, snacks and sweets, and put some low prices. Health care products are saved, buy half a catty of green leafy vegetables every day to eat, more worthy of their own health. Just remember to keep too much oil and salt when cooking!