Improving the eating habits of the working generation! Tsuzuki Vegetable Challenge

The Tsuzuki Vegetable Challenge is an initiative to raise the interest of working generations in vegetable intake.
※The details of the program will be updated from time to time.

At the local information site "RareA" developed by Town News, we interviewed Tsuzuki Vegetable Challenge initiatives.
[First]
I want to start with "Autumn of Appetite" now! For my future self, now is "vegetable plus one!" – Neighborhood information of Kanagawa and Tokyo Tama – Rare rear (rarea.events) (outside site)
[Second]
Yokohama B Corsares supports "healthy eating habits" in Tsuzuki-ku, Yokohama! By adding vegetables for the fist held with the victory guts pose, we will support your future health! – Neighborhood information of Kanagawa and Tokyo Tama – Rareria (outside site)

The target value for vegetable intake set by the country is 350g. However, the average vegetable intake of Yokohama citizens is 291g, which is 60g (about one dish) below the national target of 350g.
Increasing the intake of vegetables and fruits has been recognized to reduce cardiovascular disease mortality such as heart disease and stroke (*), and taking vegetables will lead to your future health.
Let's aim for the target of 350g by adding about one more dish of vegetable dishes!
※　Explanatory materials for promoting Health Japan 21 (Third) (Part 1)
　

■　Vegetable salad
■　Kinpira burdock / Renkon no kinpira
■　Spinach sesame
■　Tosa-simmered bamboo shoots
■　Boiled dried radish
■　Miso soup and soup with a lot of ingredients　　　　　　　　　　　　Etc.

It is essential for eye health and keeps skin moist.
In addition to maintaining vision, it maintains the health of the cells that make up the skin and mucous membranes of the whole body and supports various physiological effects.
Insufficient can lead to night blindness (dickness and difficulty seeing things at night), dry skin, and reduced immunity.
　　
It is abundant in dark vegetables, but only the skin is dark and is not often contained in whitish vegetables (eggplant, cucumber, etc.).
Because it is fat-soluble, cooking with oil will increase absorption.

Vegetables (per 100g of edible portion)
☞Moroheiya, carrot, spinach, spring chrysanthemum, western pumpkin
　

Antioxidant action that enhances immunity, keeps skin and mucous membranes strong.
It is an essential vitamin for the production of collagen, which makes up the skin, blood vessels, and bones.
The inhibition of the production of melanin has the effect of preventing and improving stains. In addition, it has the effect of increasing iron absorption and improving immunity to prevent disease.
In addition, it stabilizes the mind by autonomic nervous regulation action, etc.
Insufficient can lead to necrosis (fragile blood vessels and more likely to bleeding), fatigue, and muscle weakness.
　
Vegetables (per 100g of edible portion)
☞Broccoli, canola flower, bud cabbage, cauliflower, turnip leaf
　

It helps absorb calcium, essential for blood coagulation factors.

Although it helps blood coagulation, it is also involved in the synthesis of components that suppress blood coagulation. It works well in both coagulation and suppression.
It is also essential for maintaining bone health and is also effective in preventing osteoporosis.

Vegetables (per 100g of edible portion)
☞Moroheiya, tomorrowba, spinach, radish, turnip leaves

Helping the production of red blood cells (hematopoietic action), important for the development of the body (especially the fetus), and synthesis of proteins that are under skin, hair, and nails.

It is a type of vitamin B group and is a vitamin needed to synthesize DNA. It is very important for the healthy development of the fetus where cell growth is active. Working in making normal red blood cells helps prevent anemia.
It is usually scarce, but hematopoietic function can cause abnormality and cause anemia and neuropathy. Deficiency in pregnant women also increases the risk of developing spinal cord or brain congenital abnormalities in baby/infant.

Vegetables (per 100g of edible portion)
☞Mustard greens, spinach, broccoli, moloheiya, bud cabbage

To promote the excretion of sodium (salt) in the body and to keep the condition of cells and blood pressure normal.

It has the effect of promoting the excretion of sodium (salt) in the body. It also plays a role in keeping the function of cells and blood pressure normal and balancing the body.
Insufficient can cause muscle weakness, cramps and stiffness. Excess intake also requires attention, and symptoms such as numbness and electrocardiogram abnormalities may appear.

Vegetables (per 100g of edible portion)
☞Western pumpkin, spinach, komatsuna, cabbage, asparagus

Make bones and teeth

It is an important nutrient for making strong bones and teeth. It also acts on the function of muscles and nerves and stops bleeding.
Insufficient bone and teeth become weaker, and osteoporosis (bone becomes brittle and becomes more susceptible to fracture) after aging and menopause.

Vegetables (per 100g of edible portion)
☞Turnip leaves, Moroheiya, Komatsuna, bok choy, dried radish

Transporting oxygen to the whole body

It binds to a substance called hemoglobin in the blood and carries oxygen to every corner of the body.
If it is insufficient, hemoglobin in red blood cells cannot be produced, leading to anemia. Symptoms such as palpitations, shortness of breath, tiredness, and pale complexion and eyelids may occur.

Vegetables that contain a lot
☞canola flower, Komatsuna, Mizuna, Spinach, Sunny Lettuce

〇 The order of eating is also a point.
The Japan Diabetes Society's "Food Exchange Table 7 for Diabetes Eating" (published in 2013) states that "Eating vegetables first" as a way to eat so that blood sugar levels do not rise too much. I am. The dietary fiber contained in vegetables is not absorbed into the body, so it is known that it does not cause a rise in blood sugar after meals, and that it has the effect of suppressing blood sugar rise.
In addition, trying to eat vegetables first can lead to an increase in vegetable intake, resulting in a review of dietary balance. Also, be careful if you rely on supplements unnecessarily, you may get too much nutrients. Eating various kinds of vegetables leads to getting the nutrients needed for the body.
　　
〇 In order to increase the intake, the trick is to "take side dishes every meal, increase the addition of main dishes, and eat a lot of soup".
Ingesting low-energy foods such as vegetables at the beginning of the meal and occupying the stomach space can prevent overeating.
　
〇 First of all, it is important to eat 3 meals properly.
If you don't have time to cook / don't cook, try choosing another vegetable dish, such as choosing a set meal or lunch box with plenty of vegetable dishes when choosing a restaurant or lunch box or side dish.
　
※Now we have a variety of vegetables all year round. Let's actively incorporate nutritious “seasonal vegetables”!