“Vegetables” are important protective foods and very beneficial for the maintenance of health and the prevention of diseases. They contain valuable food ingredients that can be successfully used to build and repair the body.
Value of food
Vegetables are valuable for maintaining the alkaline reserve in the body. They are valued above all for their high content of vitamins and minerals. Vitamins A, B and C are contained in appropriate amounts in vegetables. However, improper cooking and prolonged sloppy storage can destroy these valuables.
There are different types of vegetables They can be roots, stems, leaves, fruits and edible seeds. Each group contributes to the program in their own way. The fleshy roots have a high energy value and good sources of the vitamin B group. The seeds are relatively rich in carbohydrates and proteins. Leaves, steam and fruits are excellent sources of minerals, vitamins, water and fiber.
It’s not just green vegetables that are so useful. Mealy vegetables made from starchy roots such as potatoes, sweet potatoes, tubers and legumes are also valuable. They are great sources of carbohydrates and provide energy for the body.
Natural benefits
To make the most of your nuts, vegetables should be eaten as fresh as possible. Most vegetables are best eaten raw in the form of salads. An important consideration in the preparation of salads is that the vegetables should be fresh, crisp and completely dry. When cooking the vegetables, ensure that the nutritional value is maintained as much as possible. The following tips will help you:
1. The vegetables should be cut as large as possible after washing.
2. The cut pieces must be added to the water that has been brought to the boiling point and added to the salt. This is necessary to prevent the loss of vitamin B complex and vitamin C.
3. Only the minimum water needed to cover the tables should be used. Spinach and other tender vegetables do not need water.
4. Vegetables should not be exposed to atmospheric air. They should be tightly covered during cooking.
5. They should be cooked as soon as possible.
6. They should be boiled until they feel soft to facilitate chewing.
7. They should be served hot.
In order to avoid the loss of nutrients in vegetables, it is advisable to steam or boil vegetables in its own juice on low heat and not drain off water or cooking liquid. If the vegetables are boiled hard and long in a large amount of water, they would lose their nutritional and medicinal properties.
Do not cook vegetables in aluminum dishes. Aluminum is a soft metal and is moved by both acids and alkalis. There is scientific evidence that small aluminum particles from foods cooked in such utensils get into the stomach and that the astringent properties of aluminum damage the sensitive gastric mucosa causing stomach irritation and disorders. Digestion and intestines.
A consumption of about 280 grams of vegetables per day and per person is considered essential for maintaining good health. Of these, leafy vegetables should be 40 percent, roots and tubers, 30 percent and other vegetables, such as brinjals; Women, with their fingers, the remaining 30 percent.
Natural benefits
To make the most of their nuts, vegetables should be eaten as fresh as possible. Most vegetables are eaten raw in the form of salads. An important consideration when preparing salads is that the vegetables should be fresh, crisp and completely dry. When cooking vegetables, be sure to keep the nutritional value as high as possible. The following tips will help you:
1. Vegetables should be cut as much as possible after washing.
2. The cut pieces should be added to the water that has been boiled and added to the salt. This is necessary to prevent the loss of vitamin B complex and vitamin C.
3. Only the minimum water needed to cover the tables should be used. Spinach and other tender vegetables do not need water.
4. Vegetables should not be exposed to atmospheric air. They should be well covered during cooking.
5. They should be cooked as soon as possible.
6. They should be cooked until they are soft to facilitate chewing.
7. They should be served hot.
In order to avoid the loss of nutrients in vegetables, it is advisable to steam or boil the vegetables in its own juice on low heat and not to drain the water or the cooking liquid. If vegetables are cooked well and long in a large amount of water, they would lose their nutritional and medicinal properties.
Do not cook vegetables in aluminum bowls. Aluminum is a soft metal and moves with both acids and alkalis. There is scientific evidence that small aluminum particles from foods cooked in these utensils get into the stomach and that the astringent properties of aluminum damage the sensitive stomach lining causing irritation and upset stomach. Digestion and intestines.
A consumption of about 280 grams of vegetables per day and per person is considered essential for the maintenance of health. Of these, leafy vegetables should be 40 percent, roots and tubers, 30 percent and other vegetables, such as brinjals; Women, with their fingers, the remaining 30 percent.
vitamins
Many vegetables contain a substance called carotene, which is converted into vitamin A in the body. Vitamin A is essential for normal growth and vitality for good vision and skin and for protection against diseases, especially the respiratory tract. Deficiency of this vitamin can cause eye infection, blurred vision, night blindness, frequent colds, loss of appetite and skin disorders. In general, deep yellow-green and orange vegetables such as leafy green vegetables, carrots, papaya, tomatoes and yellow pumplkins are rich sources of carotene.
Several leafy vegetables, such as fenugreek leaves, beet leaves and beetroot, contain riboflavin, a constituent of the vitamin B complex responsible for the general and general health of the eyes, skin, nails and hair. , A deficiency can lead to tears in the corners of the mouth, premature wrinkles and eczema.
Vitamin C is contained in good amounts of various vegetables, such as Indian goosberry, bitter gourd, tomato and leafy vegetables such as spinach, cabbage and drumstik leaves. In general, fresh vegetables are a better source of vitamin C than dried or dried vegetables. Vitamin C is essential for the normal growth and maintenance of body tissues, especially joints, bones, teeth and gums, and for protection against infection. Deficiency of this vitamin can cause scurvy, tooth decay, bleeding gums, anemia and premature aging.
minerals
Highly soluble minerals such as calcium, phosphorus, iron, magnesium, copper and potassium in vegetables maintain the acid-base balance of hydrogen concentration in body tissues. They help in the complete absorption of vitamins, proteins, fats and carbohydrates from food. They also help the body eliminate excess fluid and salt. The diuretic effects of vegetables such as potatoes, buffalo, spinach, radishes, turnips and eggplant are particularly important in oesema or swelling, fighting and heart disease.
Essential minerals, calcium and iron, are useful in vegetables. Calcium is important for strong bones and teeth. Iron is necessary for the formation of blood. It is an essential component of hemoglobin, which supports the transport of oxygen to cells in different parts of the body. Calcium and iron can be obtained in abundance from vegetables such as spinach leaves and fenugreek. Carrots, bitter grits, onions and tomatoes are also simple sources of iron.
vegetable juice
Juices extracted from fresh raw vegetables are very beneficial as they provide all the cells and tissues of the body with the nutrients and enzymes they need. It is likely that the body can derive these elements from whole vegetables. But fresh juices can provide them with the way they can be digested and assimilated. Therefore, vitamin and mineral deficiencies can be achieved much faster by eating fresh juices than by eating raw vegetables.
Virtually all vegetable juices can be divided into three main types. These are
1. Vegetable juice, so tomatoes and cucumbers.
2. Green leafy juice such as cabbage, celery, lettuce, spinach and parsley.
3. Root vegetable juices such as beets, carrots, onions, potatoes and radishes.
In most cases, it is desirable to use the juice individually, and in no case should more than three juices be contained in a single mixture. General rules applicable
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