“eat your vegetables, or no dessert!” You may have heard a warning sometimes when a child you were sitting in front of that pile of soggy vegetables. You can even use the same line with their own children. After all, you know how important vegetables for a healthy diet.
Vegetables are carbohydrates of a balanced meal. They provide vitamins, minerals and fiber. properly prepared, the vegetables can be much more than a lot of green boring. Your children can still disagree, but stick to your guns. Research suggests that it takes up to 10 times of trying a food until it develops a taste for it.
However, there are some things that can go wrong that can become a vegetable enemy for life. Preparing evil can also make vegetables less nutritious without you even knowing it. Read on for a list of things you never, ever want to make your vegetables … and some ideas of what to do instead.
not boil vegetables
Boil the vegetables practically no longer need to eat at all. Most nutrients seep into the water, where then throw. Cook, no matter what method is used, will destroy some nutrients, but also makes others more bioavailable. For this reason, it makes sense for both raw vegetables and cook them at other times.
… steam or grilled vegetables instead
Steaming and roasting are the easiest nutrients. For steaming vegetables, insert a basket in a pan and fill the pan with an inch of water. Add the vegetables, cover and steam over medium heat until they reach the desired texture.
For grilling, preheat the oven to 400 ° F. Line a baking sheet with paper and place cut the vegetables on top in a single layer . You can choose to spray a little oil and seasoning on them first or wait until after they are roasted to do so. Roast the vegetables for 20 to 30 minutes.
Do not overcook them
While steam is a good and safe method to cook your vegetables, you can still overcook. You’ll notice that they are cooked when they begin to lose their color. They will also become so old that just have to chew more. Vegetables should be cooked “al dente”, which means to cook firm to the bite. Of course, it is possible that they would like a little softer and a little more difficult. Just make sure you do not become a mass.
can not be stored for a long time
Every additional day to keep the vegetables will result in a greater loss of nutrients. The sooner you eat vegetables after purchase, the better. If you create a meal plan, make sure you do not buy too many vegetables just sit in the refrigerator and be thrown away.
In addition, frozen vegetables have not been very popular. But the truth is, they really shock freezing retains most of the nutrients. Therefore, if you’re busy or just do not care to create meal plans, frozen vegetables may be the way to go.
not eat vegetables without washing them first
unwashed vegetables contain toxins being sprayed with pesticides. They are also covered with wax or other substances to avoid damage, which can cause inflammation and diarrhea. Also, if you are exposed to these toxins and chemicals, which are more prone to illness. So wash, wash, wash all vegetables, including those grown organically.
Did you know that there are a few things that can actually make the content of larger and easier to digest nutrients for the body? Read on for a list of simple things to carry out the best of the vegetables.
wait to eat their potatoes
Potatoes are one of the most popular vegetables in the United States and around the world. We eat baked, fried, mashed and even make a salad. Potatoes contain calcium, magnesium, vitamin C, iron and vitamin B6. In order to remove some of the starch, potatoes allow sit in cold water for a couple of hours. If you are looking to maintain their blood glucose more, do this every time you use potatoes in a recipe.
cook those tomatoes
Tomatoes are also popular for potatoes. The declaration of ketchup a vegetable can be a bit exaggerated, but as part of a delicious spaghetti sauce, tomato can be very good for you. Lycopene in tomatoes is known to prevent heart disease and some cancers. High temperature cooking and its combination with some fat, however, increases the transport of lycopene in the bloodstream. And cook away!
eating carrots with a little fat
Carrots are an impressive appetizer, loved by adults and children alike. Are rich in beta-carotene, which is converted to vitamin A. However, instead of eating out carrots all day it will not do you any good if vitamin A is what we will give, as vitamin A is a soluble vitamin fat. This means you need fat to be absorbed properly. Eating carrots with a nut butter or other fat source will do the trick.
break the lettuce in advance
If you are a fan of green salad, you probably have one or two heads of lettuce sitting in your refrigerator at this time. In the future, we can consider that the lettuce tear apart before storing in the refrigerator. Tearing lettuce active self-protection mechanism, which releases antioxidant compounds – and our bodies just happen to love it. The ideal is to mix your lettuce. Eat some green and some red, because they have different antioxidants. green lettuce is slower-acting compounds, while red leaf lettuce has compounds that act faster.
Eat vegetables raw leafy greens
While cooking can certainly help to bring out the best in some vegetables, others must be eaten raw at least some of the time. Foods like spinach, kale, beet greens, spinach and kale are rich in chlorophyll, a necessary antioxidant for the body. They also contain fiber and enzymes and vitamins C and E. You will get the highest possible nutrient content eat raw vegetables and fills the stomach and keeps you full longer than if cooked.
vegetables are a key part of a balanced diet. It is important to pay special attention to our dietary needs – including the nutrient content of organic vegetables has decreased over the last 50 years due to agricultural reasons, pesticides and fertilizers. This list of do’s and don’ts, although not exhaustive, will give some basic points so you can enjoy their vehicles to the fullest.
– Ute Mitchell