HOW TO EAT VEGETABLES IN HEALTHY WAYS FOOD GUIDE

HOW TO EAT VEGETABLES IN HEALTHY WAYS FOOD GUIDEMAY 19, 2020 Cooking is an art and it shines when you cook something for your loved ones. Everyone wants his food to be tasty as well as nutritious and also contain plenty of vitamins and minerals. We eat different types of food, and the nutritional value of food is present in it accordingly. And it depends on us that according to what requirement we choose the quantity of which food. One such type and category of food is that of vegetables and they must be cooked in a certain way so that nutrition remains in them. I have brought some interesting facts for you which will prove to be helpful in getting proper nutrients from your selected vegetables. Healthy Veggies and Healthiest Ways to Cook them Every vegetable has its own temperature of ripening, similarly when we over-cook any vegetable, nutrients start getting lost in them. Vegetables are divided into many parts, such as green leafy vegetables, root vegetables, raw vegetables, vegetables of different colors, etc. Each type has its own specialty, such as some are good for your eyes, while some are better for increasing your immunity. But the most important thing is how you cook it. There are different ways of cooking vegetables, let us know some of its disadvantages and benefits in detail: Boiled Vegetables We cook vegetables in a variety of ways as well as use several techniques that cook them and make them easier to eat and digest. As the vegetables become soft, they become easier to chew. But is it always beneficial? And does this method retain its nutrients? Boiling vegetables can be beneficial provided that instead of throwing the water out of it, we use it in some way or the other in our food, because boiling vegetables removes more than half of their nutrients in water and if we If we throw it away, it is not beneficial for us in any way. So next time while boiling any vegetable, make sure to use the water released from it in your food so that you can get all the nutrients of that vegetable. Steam Cook If you want to cook something that tastes great without adding anything and at the same time has all the nutrients in it, then know which method is best? Steaming is one of the healthiest ways in which you can steam vegetables and the nutrients in the food are not lost or destroyed by burning, so it is considered one of the healthiest methods. Just avoid overcooking as it sometimes renders vegetables unpalatable and may spoil their taste. Deep Fry Whenever you feel like eating something crispy or spicy, you deep-fry your vegetables in oil for a long time and fry them till they turn brown in color. But have you ever thought about the nutrients present in them? Deep fry what we call fry is not a good option but in terms of taste it satisfies our tongue the most. Frying vegetables for a long time destroys its nutrients and exposure to oil adds extra fat and calories to them, so do not include this type of food in your daily diet, it will inevitably make you obese. can be. Tricks to Make Green Veggies Healthier - More Veggies More Nutrients 1. Mix Many Vegetables It is not possible to get all the essential vitamins and minerals from a single vegetable or food, but do you know what to do? Because your body has a small stomach which cannot supply all the nutrients at once. As we all know that different vegetables have different types of nutritious elements, such as green vegetables are considered good for the eyes, while yellow is considered to be the best source of protein. That is why it is also said that food should be attractive and colorful to look at because in fact it also fulfills the needs of our body and also gives us the boon of good health. What we do not do anything to make food nutritious and another best way to do this is to cook many vegetables by mixing them together and by doing this we can get many nutrients in one place. Many times someone needs more carbohydrates, then someone needs more protein, so it is not necessary that you eat only such food in which there is only abundance of them, because when we consume fat only then it goes on to other minerals. helps in the construction. That is, all the nutrients complement each other, so we should add all types of food to our diet. If we go into further detail, there is a strong chemical bond between all the minerals and when we cook different vegetables together this bond becomes stronger and other nutrients are also added to this bond so that our The body gets various nutrients. That's why always try to cook several vegetables at once. 2. Eat Veggies Several Times a Day Can you adapt your health to yourself? So the answer is yes, we can make our body as per our requirement, provided after following some rules strictly. As if it is necessary to eat or see if the children do not want to eat at one go, then you can give them a lot to eat at many times, so that their nutrition will not be incomplete and due to serving different things at times, they They eat everything with their mind. Eat vegetables in different forms like sabzi, raita, salad, etc. You can even make chips out of them if you want! Provided it is roasted in the air fryer. In this way the needs of your body will also be fulfilled and your tongue will also get satisfaction. 3. Eat Seasonal Vegetables Do you know what are the real benefits of vegetables of a particular season? Do you only eat your favorite vegetables every season? We have often heard many times about eating seasonal vegetables, but do you know what is the reason behind it? Every vegetable has its own unique quality and this is because it grows in a particular season. For example, cucumber contains 95% water and what we need the most during the summer season is 'water', so we prefer this type of food during the summer season. Similarly, other vegetables also carry a special seasonal quality, so it is better to take seasonal vegetables. They also increase your immunity, due to which you can also avoid many harmful diseases. 4. Add Additional Nutrients Consuming only vegetables is not enough for your body. That's why we use spices together. India is a country where thousands of spices are grown and each one has its own specialty. These spices have a wonderful taste which makes your vegetables more delicious. Many times we cook different types of pulses with vegetables, due to which the vegetable becomes delicious as well as full of nutrition. Most Popular Veggies and Best Ways to Cook A. Broccoli It is part of a cabbage family and looks like cauliflower and is a rich source of vitamins C and K. It is mostly produced in India and China and it is helpful in preventing serious diseases like breast cancer. how to cook it Stir Fry Broccoli Ingredients: Broccoli cut into long pieces, two carrots, onion, olive oil, salt, apple cider vinegar, cabbage. (Cut all vegetables the same size) Method: Put 1 tbsp oil in a pan, then add chopped vegetables, while stirring them add salt and pepper as required, then add apple vinegar and let it cook for 5 minutes and let the vegetables cook and serve is ready. Eat Raw Broccoli Ingredients: Thinly sliced ​​broccoli, finely chopped onion, lemon juice, dried cranberries, grated Cheddar cheese. Method: Take all the finely chopped vegetables in a bowl and add grated cheese and salt as per your taste. Your salad is ready. Nutrients: It is one of the best sources of vitamins K and C. It also contains other vitamins like A, B6, E and a rich source of minerals like potassium, phosphorus, sodium, etc. It has very little cholesterol and fat. It helps in preventing diseases like breast cancer and anti depression. You can cook broccoli in many ways such as steaming, frying, roasting. It contains water-soluble ions, and boiling it loses all its nutrients, so it is not appropriate to boil it. Cooking broccoli with other vegetables increases its nutrients. The best way to eat it is to consume raw broccoli. 1 cup of broccoli contains 71% carbs and 20% protein. B. Corn 85% of corn is produced by the US. Baby corn, sweet corn, Mexican corn are all variants. how to cook it Roasted Corn Ingredients: 2 corn, butter, red chili. Method: Preheat your oven to 2000C, apply butter on the corn and add red chili and salt and roast for 30 minutes, till it turns brown in color then serve it. Corn Salad Ingredients: 1 can of drained cornstarch, 1 cup shredded cheese, 1 cup chopped green onions, 3 green peppers chopped, cup mayonnaise, 5 baby tomatoes, lemon juice. Method: Put all the finely chopped vegetables in a bowl along with the corn, add green chili, mayonnaise, lemon juice. Mix well and your salad is ready. Nutrients: 100 grams of corn contains 87% carbs and 10% protein. B9 is a rich source of folate, sodium, phosphorus, magnesium. A good source of iron. Yellow color is good for eye health. Cooking corn with other vegetables increases its benefits and makes the meal more nutritious. It contains starch and can increase your sugar levels, so it should not be consumed by diabetic patients. C. Beetroot A root vegetable that has a bulb-like structure and is famous for its color that looks like blood. It can be eaten raw and is also a rich source of fiber. Folic acid is also found in high amounts in it. how to eat it Beetroot Juice Ingredients: 1 beetroot, 1 carrot, 2 gooseberries, mint, 1 tomato, sugar/salt as per your taste. Method: Combine beets and other vegetables in a blender and mix them, add salt/sugar as per your taste and the juice is ready. Nutrients A raw beet contains 80% water, 10% carbs, and 2% protein. Lowers blood pressure. It is a good source of iron. Mixing it with other vegetables like carrot, amla, etc. increases its vitamins and minerals and makes it more nutritious. D. Spinach Green leafy plant whose leaves are edible, commonly known as Palak and is one of the richest sources of iron, calcium, and vitamin K. There are many ways to eat spinach, try to eat fresh spinach, it contains 91% water. how to cook it Spinach Soup Ingredients: 2 cups spinach chopped, 3 garlic cloves, 1 tsp gram flour, 1 tsp olive oil, cumin, salt, black pepper powder, cream, 1 bay leaf. Way: Put oil in a pan and add garlic, spinach and gram flour and mix this mixture well then turn off the flame and let the mixture cool down for some time. Pour the mixture into a blender and mix well, adding little water if required. Put on the flame and put oil in the pan again, then add cumin and bay leaves and add black pepper and spinach according to your taste and add salt and stir it for some time, turn off the gas and it is ready to serve. Nutrients Spinach is the best source of iron, calcium, vitamin K, vitamin C, folic acid. All types of vitamins and minerals are found in it and by adding gram flour, we have increased the protein value as well. Spinach contains 91% water. It contains highly insoluble fiber, which helps with indigestion. Very helpful in high blood pressure, cancer, eye health, etc. Where and How to Keep Vegetables Safe The way you store your vegetables also increases their nutritional level. The way you store your vegetables also decides its nutritional level. Do you know how to store your vegetables and what utensils should be used to cook them? Always try to keep your vegetables in a cool place and vegetables like peas, corn, mushrooms, etc. can be stored in the refrigerator, as they are long lasting and keeping them in the fridge will make it visible and their nutritional value. Not bad either. They stay hydrated in a cool place. प्राचीन काल में, लोग मिट्टी के बर्तनों का उपयोग खाना पकाने के लिए करते थे और यह देखा गया है कि एक मिट्टी के बर्तन में अपनी सब्जियों को खाना या बनाना सबसे अच्छा होता है। हालांकि आजकल यह संभव नहीं। कई डॉक्टर अभी भी एक लोहे के बर्तन में सब्जी बनाने के लिये कहते हैं, जब आप अपनी सब्जियों को लोहे के बर्तन में पकाते हैं, तो लोहे की गुणवत्ता आपकी सब्जियों के साथ मिल जाती है और इससे आपकी सब्जियों में खनिज जुड़ जाते हैं और वे अधिक पौष्टिक बन जाते हैं। अपने सब्जियों को प्लास्टिक के कंटेनर में रखने से बचें, क्योंकि प्लास्टिक स्वास्थ्य के लिए अच्छा नहीं है और वे कैंसर जैसी बीमारियों के जनक होते हैं। सब्जियों को कितना खाएं और कब-कब खाएं (Quantity and Time to Eat Veggies) क्या आपने कभी सोचा है कि एक दिन में आपको कितनी मात्रा में सब्जियों का सेवन करना चाहिए? या उन्हें खाने के लिए सबसे अच्छा समय क्या है? सब्जियां विभिन्न प्रकार की होती हैं; कुछ प्रोटीन का एक समृद्ध स्रोत हैं और कुछ फाइबर के। उनका सेवन किसी भी समय किया जा सकता है, इनकी कोई समय सीमा नहीं है। लेकिन यह कहा गया है कि हमारे नाश्ते में सबसे अधिक पोषक तत्व होने चाहिए। कहा जाता है की हमारा नाश्ता राजा की भोजन जैसा होना चाहिए, इससे आपको पूरे दिन ऊर्जा मिलती रहती है और शरीर में चुस्ती और फुर्ती बनी रहती है। बैलेंस डाइट में सभी तरह के विटामिन और मिनरल्स होते हैं और जैसा कि हम जानते हैं कि अलग-अलग सब्जियों में अलग-अलग न्यूट्रिशन वैल्यू होती है, इसलिए हमेशा कोशिश करें कि आपकी डाइट में सब्जियों का बेहतरीन बैलेंस हो, जिससे कभी भी किसी पोषक तत्व की कमी न हो। सब्जियों की मात्रा आयु समूह पर निर्भर करती है, आपकी दैनिक गतिविधियां भी इसके लिये जिम्मेदार होती है, तो वहीं कभी-कभी लिंग भी इसकी मात्र को निर्धारित करता है, जैसे की बच्चे अधिक उछल कूद करते हैं तो उनके भोजन में अधिक ऊर्जा वाला भोजन होना चाहिए तो वहीं महिलाओं के भोजन में अधिक आयरन रहे तो बेहतर रहता है। सब्जियों को जूस, सलाद, अचार, आदि के रूप में इनका सेवन करने की कोशिश करें। सब्जियां बीमारियों से बचाती हैं (Veggies Prevent Diseases) क्या सब्जियां किसी बीमारी को रोक सकती हैं? क्या डॉक्टर ने कभी आपको कुछ सब्जी खाने के लिए प्रतिबंधित किया है? कभी-कभी, डॉक्टर आपके स्वास्थ्य को बेहतर बनाने के लिए कुछ सब्जियों को खाने की सलाह देते हैं। अच्छी दृष्टि के लिए हरे पत्तेदार सब्जियों की सलाह दी जाती है। जबकि एनीमिया में गाजर और चुकंदर खाने की सलाह दी जाती है। अपच होने पर फाइबर युक्त सब्जी खाने का सुझाव दिया जाता है। यह सब दर्शाता है कि सब्जियां बीमारियों को रोकने में महत्वपूर्ण भूमिका निभाती हैं। Conclusion प्रकृति के अनगिनत वरदानों में से एक यह सब्जियां है, जिनमें सभी प्रकार की पौष्टिक तत्व मिलते हैं और इन्हें हर आयु-वर्ग के लोगों को जरूर से खानी चाहिए। बच्चे जो भोजन चबा नहीं सकते उन्हें सब्जियों का जूस दिया जाना चाहिए। हमेशा मौसमी फल और सब्जियां खाएं क्यों की इनमें सबसे अधिक पोषक तत्व होते हैं। अच्छा खाएं और दूसरों को भी इसके लिये प्रेरित करें