Vegetables are a rich source of various vitamins and should be eaten daily, but how many vegetables should we include in our diet and how should we consume them?
According to the informants, Compared to other food groups, vegetables contain less energy and protein, and on the contrary, they contain large amounts of fiber, vitamins and minerals. The vegetables group includes all kinds of leafy vegetables, cabbage of all kinds, carrots, eggplant, peas, green beans, squash of all kinds, peppers, mushrooms, cucumbers, tomatoes, onions, and potatoes.
This group contains various vitamins A, B, C, minerals such as potassium and magnesium and a large amount of fiber.
The recommended daily intake of vegetables is three to five units. It should be noted that each unit of the vegetable group is equivalent to half a cup of spinach, lettuce, or cooked or chopped vegetables, or half a cup of green peas and green beans and a cup of raw leafy vegetables. Chopped carrots, tomatoes, carrots, cucumbers, onions, or medium-sized potatoes.
How do you use a handful of vegetables?
Vegetables should be eaten raw as much as possible. Because cooking vegetables, especially if it is long, causes loss of vitamins. Vegetables, tomatoes, onions, broccoli, turnips, radishes, and green peppers are among the raw vegetables and should be taken with food if available.
Students can eat different sandwiches with different vegetables as a snack. For example bread, cheese, vegetables, bread, cheese, tomato, bread, cheese, cucumber, bread, eggs, tomato.
– If the salad is prepared for lunch or dinner, it should not be prepared hours before. This is because the vitamins in salad ingredients such as tomatoes, onions, peppers, etc. are lost and destroyed when exposed to air.
Encourage school-aged children and students to use wheat sprouts and bean sprouts with salad. If mothers prepare sprouts at home, they can be used as a snack for family members, especially children and students.
It is recommended to use boiled vegetables with food. For example, cooked spinach that can be used with yogurt or yogurt. Cooked carrots, green beans, cooked peas, potatoes, squash, onions, cauliflower, celery, rhubarb, artichokes, eggplant and cooked pumpkin are among the vegetables that can be eaten with a variety of foods.
It should be noted that vegetables such as spinach are best cooked without water and over low heat. Green beans, peas, carrots, beets, zucchini and baked squash should be cooked until the water added at the end of cooking is completely absorbed.
Cooking vegetables in a lot of water causes the vitamins to dissolve in the water, and in this way a large amount of vitamins is lost. If some water remains after cooking vegetables, it should be used for cooking.
According to the Department of Health’s Office of Community Nutrition Improvement, when eating vegetables, make sure they are thoroughly washed and sterilized. The method of washing and sterilizing vegetables is to first wash the vegetables completely with water to remove the sediment. Then you need to mix half a teaspoon of dishwashing liquid with 5 liters of water and soak the vegetables in it for 5 minutes. After removing the vegetables from the water and foaming solution, the vegetables should be washed with clean water. Then we add half a teaspoon of perchlorin powder to 5 liters of water and soak the vegetables in it for 10 minutes and then wash the vegetables again with clean water. It should be noted that disinfecting raw vegetables before consumption is very important to prevent parasite contamination.
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