A Must-Read for Moms: Improper Ways of Eating Vegetables
Vegetables are rich in vitamins, minerals, carbohydrates, amino acids, cellulose, as well as functional components like flavonoids and biflavonoids. They are an indispensable food for a child's growth and development.
However, improper preparation can lead to the loss or partial destruction of their nutritional value, and may even affect the child's health. Below are 8 common mistakes moms often make.
Mistake 1: Improper Washing
Some vegetables bought from the supermarket look clean on the surface, so some moms only give them a quick rinse before cooking. In fact, most vegetables have residual pesticides, and if not washed thoroughly, they can be harmful to a child's health.
Correct Method:
Soak fresh vegetables in clean water for about 20 minutes to allow pesticides to dissolve, then rinse repeatedly with clean water. Alternatively, soak them in rice washing water for 10 minutes before rinsing clean.
Mistake 2: Washing After Cutting
Some moms are accustomed to cutting vegetables into small pieces before washing. This practice destroys the vegetables' nutrients. Many vitamins in vegetables are water-soluble, and cutting them finely and then washing leads to a significant loss of these nutrients.
Correct Method:
Wash vegetables first, then cut them.
Mistake 3: Cooking for Too Long
Vitamins in vegetables are sensitive to heat and cooking, and vitamin C is particularly prone to oxidation when heated. It has been measured that if vegetables are cooked for too long, about 60% of their vitamin C can be lost.
Correct Method:
Stir-fry vegetables over high heat. This not only preserves their color and flavor but also minimizes nutrient loss. Adding some vinegar during cooking is also beneficial for preserving vitamins.
Mistake 4: Eating Leftovers
Sometimes, a dish made specifically for a child cannot be finished in one meal, so some moms save it for the next day. This, however, leads to a significant loss of vitamins C and B. Leftovers, even when stored in the refrigerator, are easily contaminated by bacteria, leading to spoilage and even food poisoning.
Correct Method:
Cook only what is needed for one meal. Eating fresh food is both more hygienic and more nutritious.
Mistake 5: Discarding the Vegetable Broth
When making vegetable congee or dumplings, moms often squeeze out the juice from the vegetable filling. This action discards about 70% of the vitamins and minerals in the vegetables.
Correct Method:
When making fillings, chop and mix the vegetables with meat and other ingredients, allowing the vegetable juice to seep into the mixture. For other dishes, remember to let your child eat both the vegetables and the broth.
Mistake 6: Eating Too Many Raw Vegetables
While boiling, stir-frying, or blanching vegetables inevitably leads to some loss of vitamin C, a child's digestive system is still weak. Eating too many raw vegetables can be difficult to digest and may affect gastrointestinal function.
Correct Method:
To prevent the loss of vitamin C in vegetables like carrots, pumpkin, and bell peppers, it's best to coat them with flour before deep-frying. This method helps preserve vitamin C and makes it easier for the intestines to absorb.
Mistake 7: Improper Refrigeration
The ideal storage temperature for most vegetables is 3°C to 10°C, but cucumbers should not be stored below 10°C, as they will become soft, seep a clear liquid, and lose their fresh aroma.
Correct Method:
Do not store cucumbers and tomatoes in the refrigerator.
Mistake 8: Eating Too Much Spinach
Spinach is rich in many vitamins and is a very nutritious vegetable. Consequently, some moms give it to their children in large quantities. However, spinach contains a high level of oxalic acid, which is not suitable for excessive consumption.
Correct Method:
Spinach should be given to children in moderation.
Image Source: Quanjing