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米食:做米食前先要淘米,淘米时切忌用力搓擦,只消将砂石拣出,用清水冲两遍就可以了。因为,在大米外层的营养成分大部分极易溶于水。蒸米饭不仅好吃,而且汤全部吸入米饭内,营养可以得到保存;若将米煮开花后捞出再蒸,这样将损失5％的蛋白质、18％的维生素B_1。蔬菜:有人吃叶菜(如卷心菜)时,喜欢吃心儿而将外叶扔掉;吃茎菜(如萝卜)时,喜欢削去外皮。其实外层绿叶比里层嫩叶维生素含量高,茎菜外皮维生素含量比里边丰富得多。所以吃叶菜不要扔掉外叶,吃茎菜不要削掉外皮。
Rice food: rice before making rice, wash rice should not force rub, just pick out the sand, washed twice with water on it. Because, most of the nutrients in the outer layer of rice easily soluble in water. Steamed rice is not only delicious, but also all the soup inhaled rice, nutrition can be saved; if the rice boiled after boiling and then steamed, it will lose 5% of the protein, 18% of vitamin B_1. Vegetables: Some people eat leafy vegetables (such as cabbage), like to eat the heart and the outer leaves will be thrown away; eat stems (such as radish), like to cut the skin. In fact, the outer layer of green leaves than the young leaves of high vitamin content, vitamin content of stems skin richer than much inside. So eat leafy do not throw the outer leaves, eating stems do not cut off the skin.