The list of vegetables:
It is impossible to imagine proper nutrition of a modern person without eating kayan lambu, 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 'ya'yan itatuwa. What are the benefits of vegetables and what harm they can bring us, we asked a dietitian.
Amfanin kayan lambu
Fa'idodin kayan lambu ga jikinmu suna da yawa, amma mafi mahimmanci abin da muke ƙauna da godiya a gare shi shine tushen bitamin.
Vegetables contain the full spectrum of water-soluble vitamins and the precursor of fat-soluble bitamin A, beta-carotene. Most of the beta-carotene is found in bright orange vegetables such as karas da kuma kabewa. Also important for our health is bitamin C, which is abundant in cabbage (especially in sauerkraut), bell peppers of all colors. Cauliflowers and legumes contain high amounts of vitamin B9 (folate).
Jikin mutum yana haɗuwa da bitamin daga asalin halitta, kuma idan babu rikicewar kwayar halitta a cikin haɗuwar bitamin da sauyawarsu zuwa aiki mai kyau, to wadataccen kayan lambu iri-iri a cikin abincin na iya cika bukatunmu na yau da kullun na ruwa -zami mai narkewa.
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, tafarnuwa, kabeji, faski, zobo, alayyafo.
Also, do not forget that vegetables contain minerals: potassium, sinadarin sodium, alli, 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.
Godiya ga waɗannan abubuwan, an kafa microflora mai fa'ida a cikin hanji. Kyakkyawan ƙwayar myrobiota na hanji tabbaci ne na tsawon rai, kuma yanzu an tabbatar da wannan ta hanyar binciken kwayar halitta da yawa. Mafi yawan fiber da mutum yake amfani da shi kowace rana, mafi ingancin abin da ke tattare da kwayoyin halittarsa, tsawon rayuwarsa zai kasance cikin koshin lafiya.
For a normal adult, the minimum consumption of vegetables and ganye per day is at least 600 g, that is, nutritionists advise to eat three servings of letas 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.
Cutar kayan lambu
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.
Tare da tsanantawar kowane irin cuta na ɓangaren hanji, bai kamata a ci sabbin kayan lambu ba. A wannan yanayin, aƙalla magani mai ƙarancin zafi ya zama dole, masanan abinci sun ce. Kayan lambu suna riƙe fa'idojinsu yayin da aka dafa su ko suka dahu, ana iya dafa su ko kuma a gasa su.
Yadda za a zabi kayan lambu masu kyau
Zai fi kyau a zabi kayan gida, kayan lambu mai tsabta. Idan za ta yiwu, ya fi kyau a ba da fifiko ga kwayoyin, zaɓi mafi kyau shine samfura daga lambun ku, waɗanda kuka girma da kanku.
Kayan lambu dole ne su zama cikakke ba tare da alamun lalacewar bayyane ba. Abu mafi mahimmanci shine kada a sami kwatankwacin 'ya'yan itacen. Idan tsari na tsari ya riga ya fara a wani yanki na kayan lambu, to duk wannan samfurin ba za a ci shi ba, dole ne a jefa shi. Gaskiyar ita ce, dukkanin kayan lambu sun riga sun kamu da naman gwari, don haka yana iya zama da haɗari cin irin wannan 'ya'yan itace.