How to eat enough vegetables during an epidemic

In the days when it is not convenient to go out, how to eat enough vegetables has become a topic of concern for many people. You can buy more storage-resistant things like rice noodles and oils, but how much can you buy fresh vegetables at a time? How long do different vegetables last? How should I save it?

How many vegetables should I eat in a day?

“Residents’ Dietary Guide (2016)” recommends that each person eat 300-500 grams of vegetables per day, dark vegetables account for more than half, and it is best to eat more than 5 different vegetables.

It should be noted that 500 grams of vegetables per person per day refers to the raw weight of vegetables. Considering that there is some loss of peeling, stalking, and stemming during processing to cooking, you may wish to add some more on this basis. .

How long can I keep different vegetables?

In addition to considering the risk of mold and microbes, nutritional losses during vegetable storage must also be considered. Vegetables will still breathe after being picked, and nutrients such as vitamin C will be continuously oxidized and lost. Low temperature and dark storage can delay the rate of vitamin C oxidation.

Even if stored in the refrigerator, green leafy vegetables are best eaten within 3 days. Beans, eggplants, tomatoes, green peppers, cucumbers and the like can be stored at low temperature for 4 to 5 days. Potatoes, carrots, onions, white radish, Chinese cabbage, etc. Classes are stored longer.

How many dishes do you buy at a supermarket?

From the perspective of ensuring that there are green leafy vegetables every day, it is best to buy vegetables once every 3 days, once enough for 3 days. Different types of vegetables are bought together. Make a list according to the amount of vegetables you need at home. If you can’t make it, buy it at least once a week.

If you don’t have green leafy vegetables, you should eat more vegetables of different colors and types.

For example: fresh beans rich in vitamin B2; tomatoes, green bell peppers, pumpkins, etc. rich in carotene; cabbage, cabbage, cauliflower, etc. rich in vitamin C, to supplement various nutrients in green leafy vegetables.

1.Low temperature storage

Vegetables such as leafy greens, celery, radishes, beans, peas, etc. are best placed in the cold room of the refrigerator. They can’t fit in the refrigerator. You can also consider placing them on a cool balcony. But in the north, room temperatures below zero may cause frostbite.

2, cool and wet storage

Potatoes, cucumbers, sweet peppers, eggplants, tomatoes and other vegetables can be stored at a lower room temperature. Green tomatoes that are not fully ripe will not be further matured in the refrigerator. These vegetables can be stored directly at room temperature in the south. If the indoor heating temperature is too high in the north, they can be placed in the area outside the refrigerator or in the balcony.

  1. Cool and dry storage

Pumpkins and red peppers require a cool and dry environment, and you need to be wary of rot or mold. Onions, ginger, garlic, and onions, such as spices, also need a cool and dry environment. Generally, it is not recommended to put them in the refrigerator.

What are the issues to pay attention to when storing vegetables?

  1. Eat vegetables with bump damage in time, they are more prone to decay. Once the vegetables have mildew, throw them away without hesitation and check whether other vegetables stored with them are affected.
  2. Unless it is unripe vegetables that need to be ripened, try to avoid putting vegetables with apples, bananas, persimmons, and pears together. They will release a large amount of ethylene and accelerate the maturity of itself and nearby vegetables and fruits.
  3. Use fresh-keeping bags to store different foods separately, which can save space and avoid cross-contamination.
  4. The green leafy vegetables evaporate water quickly. You can consider wrapping them in kitchen paper towels before putting them in fresh-keeping bags. If the indoor air humidity is high, the onion ginger garlic can also be wrapped in kitchen paper towels and stored.