Scientific Matching – Unlock Maximum Vegetable Nutrition

　　To give full play to the nutritional value of vegetables, the key is not to hesitate between "dark-colored or light-colored" but to adopt scientific matching and correct cooking methods to complement their advantages. The Dietary Guidelines for Chinese Residents clearly recommend an intake of 300 to 500 grams of vegetables per day, among which dark-colored vegetables should account for no less than 50%. This proportion can not only ensure the supply of key nutrients such as antioxidants and vitamins but also supplement water and delicate fibers through light-colored vegetables.

　　Cooking methods directly affect the retention of vegetable nutrients. Dark-colored vegetables are rich in vitamin C and folic acid, which are easy to lose; they are suitable for quick stir-frying or blanching followed by cold mixing, avoiding prolonged stewing. Light-colored vegetables are high in water and soft in fibers, and can be stewed, cold-mixed, or stir-fried. For example, winter melon and kelp soup is refreshing and easy to digest, and lettuce salad can retain nutrients to the maximum extent. Daily matching can follow the principle of "color enrichment", with each meal combining deep green, red-orange, and light-colored vegetables, such as scrambled eggs with spinach matched with cold white radish, and red cabbage salad with stir-fried Chinese yam. Through reasonable combination and cooking, we can not only enjoy the flavors of different vegetables but also fully cover nutritional needs, making vegetables a core pillar of a healthy diet.