The list of vegetables:
It is impossible to imagine proper nutrition of a modern person without eating imifino, which provide us with vitamins, trace elements and antioxidants. We analyze with a specialist which vegetables should be on the table.
Nutritionists keep repeating that proper nutrition consists in eating not only enough of the correct carbohydrates and proteins, but also a large amount of greens, fresh vegetables and izithelo. What are the benefits of vegetables and what harm they can bring us, we asked a dietitian.
Izinzuzo zemifino emzimbeni wethu zikhulu kakhulu, kepha into ebaluleke kakhulu esiyithandayo futhi esiyazisayo njengomthombo wamavithamini.
Vegetables contain the full spectrum of water-soluble vitamins and the precursor of fat-soluble uvithamini A, beta-carotene. Most of the beta-carotene is found in bright iwolintshi vegetables such as izaqathe futhi ithanga. Also important for our health is i-vitamin C, which is abundant in cabbage (especially in sauerkraut), bell peppers of all colors. Cauliflowers and legumes contain high amounts of vitamin B9 (folate).
Umzimba womuntu uhlanganisa ngokuphelele amavithamini emithonjeni yemvelo, futhi uma kungekho ukuphazamiseka kofuzo ekwakhiweni kwamavithamini kanye nokushintshela kwawo efomini elisebenzayo, inani elanele lemifino ehlukahlukene ekudleni lingazemboza ngokugcwele izidingo zethu zansuku zonke zamanzi -amavithamini ancibilikayo.
In addition, vegetables, especially dark colored vegetables, contain a large amount of antioxidants. Scientists have found that the health of a modern person is unthinkable without an adequate supply of antioxidants, which help fight negative environmental factors such as toxins. The richest sources of antioxidants are green onions, ugaliki, iklabishi, i-parsley, i-sorrel, isipinashi.
Also, do not forget that vegetables contain minerals: i-potassium, isodiyamu, calcium, phosphorus, which are necessary for the prevention of osteoporosis, the normal functioning of our hematopoietic system. Most importantly, eating vegetables gives us the ability to get fiber – indigestible dietary fiber, which is the best natural probiotic.
Ngenxa yalezi zinto, amathumbu asungulwa i-microflora enhle. I-myrobiota yamathumbu enempilo iyisiqinisekiso sokuphila isikhathi eside, futhi lokhu manje sekuqinisekiswa yizifundo eziningi zofuzo. Lapho umuntu esebenzisa ifayibha eyengeziwe ngosuku, ngcono ukwakheka kwe-microbiota yakhe, impilo yakhe iyoba nde futhi ibe nempilo enhle.
For a normal adult, the minimum consumption of vegetables and amakhambi per day is at least 600 g, that is, nutritionists advise to eat three servings of ulethisi 200 g per day. If the amount of fiber entering the body decreases, then the corresponding symptoms appear – constipation, indigestion, decrease immunity, the development of pathogenic microflora in large quantities. In addition, a lack of fiber causes a disturbance in the diet, since it is fiber that gives us a long-lasting feeling of satiety, filling the stomach.
The harm of vegetables lies in the danger of ingestion of fertilizers that were used for their cultivation – pesticides, nitrates. We need to pay attention to this, especially if we eat vegetables in the proper amount, and try to choose organic vegetables, that is, grown without the use of fertilizers.
Ngokukhula kwanoma yiziphi izifo zomgudu wamathumbu, imifino emisha akufanele idliwe. Kulesi simo, okungenani ukwelashwa okuncane kokushisa kuyadingeka, izazi zokudla zithi. Imifino igcina izinzuzo zayo lapho iyisitshulu noma ibilisiwe, ingashiswa noma ibhakwe.
Ungayikhetha kanjani imifino efanele
Kungcono ukhethe imifino eyenziwe ekhaya, ehlanzekile. Uma kunokwenzeka, kungcono ukukhetha okuthandwa yi-organic, inketho ekahle yimikhiqizo evela engadini yakho, ekhule wedwa.
Imifino kufanele ivuthwe ngaphandle kwezimpawu zomonakalo obonakalayo. Into ebaluleke kunazo zonke ukuthi kungabikho nhlobo isikhunta esithelweni. Uma inqubo yesikhunta isiqalile endaweni ethile yemifino, khona-ke wonke lo mkhiqizo awunakudliwa, kufanele ulahlwe kude. Iqiniso ngukuthi yonke imifino isivele ingenwe yikhunta, ngakho-ke kungaba yingozi ukudla isithelo esinjalo.