According to all the same experts, in the daily diet of an adult person should be at least 300 grams of vegetables and fruits. But, despite these recommendations, many of us simply ignore them, guided by the constant lack of time or money to buy such products. Here we are, day in, day, and refuse to ourselves in these very important for our body of provisions "from the garden or the tree." And plus to everything, many people instead of natural plant products in their diet, use special "vitamin" tablets and consider this the best way out of the situation. But here it is worth noting the fact that artificially created tablets will never be able to replace vegetables and fruits. Because it is in natural products contain the necessary substances for our body. By the way, it's also very necessary to eat fruits and vegetables. We hope that these useful tips will help you avoid common mistakes when eating these plant foods in our diet. So, let's consider the main features of vegetables and fruits in our diet and find out what is so useful in these products.
Remember that vegetables should always be properly cooked. In order to ensure that the vegetables in the diet not only add exquisite taste to our menu, but also bring health benefits, they should be tried never to digest. Therefore, always when you fry or cook vegetables, remember that with prolonged heat treatment they lose most of their nutrients and vitamins. The best time for cooking is about 5 to 10 minutes.
But try to salad as little as possible with mayonnaise. It is best to use vegetable oil for refueling. It will help preserve the taste of vegetables.
Cut vegetables always should be strictly before the preparation, otherwise they will become obsolete and lose their juiciness and appearance. This is what must be done before the process of preserving vegetables. This will save vitamins in preserved foods and ensure their long shelf life. Since fresh sliced ​​vegetables do not have time to spoil, and timely heat treatment preserves their taste qualities. The same goes for fruit.
Always try to ensure that in our daily diet there are vegetables and fruits of different colors. Remember that every single color is a unique and individual set of substances useful for human health. And this, first of all, vitamins, microelements and phytochemicals. All these, the above substances, our body should receive in the same amount. Here are some examples of this variety: all the fruits of white color very well affect the work of the cardiovascular system, they also significantly reduce the percentage of cholesterol in our body, green - affect our eyes, or rather, vision and strengthen the enamel of the teeth.
You need to consume fruits and vegetables about four times a day (after almost every meal). Or rather, say that each portion of your food should be one-fourth consist of these plant products. So be sure to think about it. If your day is built in a crazy rhythm and you can not afford such a pleasure, then replace the vegetables and fruits with the use of natural juices of your own production. Just do not be too lazy to cook at home your natural juices from vegetables and fruits.
And now let's say a few words about the vitamins that are contained in vegetables and fruits. The lack of this or that vitamin can cause general malaise and weakening of the body. Let's look at the most common symptoms with a shortage of some vitamins. With a lack of vitamin C, we are prone to noticeable drowsiness and irritable behavior. In this case, vitamin C is rich in such fruits in the diet: citrus, pomegranate, kiwi. If the human body lacks vitamin A, it has noticeable skin peeling and decreased quality of vision. In this case, it is necessary to add green onions and carrots to your diet. If you notice that your stomach has started to work badly, your lips have lost their bright appearance, and your face has become flaky, you know, you do not have enough vitamin R. In this case, you need to consume persimmon, grapes, oranges, plums and cabbage.
And finally, some more interesting facts about fruits and vegetables.
1. Did you know that mango is an excellent source of beta-carotene. It is this beta-carotene that our body can process into vitamin A and C.
2. The consumption of carrots in our diet in the amount of two pieces can cover about 70% of the recommended daily norm of vitamin A.
3. One kiwi fruit completely covers the body's need for vitamin C and has in its composition as much as 2 grams of fiber.
4. Grapes and apples are not only delicious, besides these, these products can stop the development of atherosclerosis. And their juice can prevent the accumulation of cholesterol in our body. Also in grapes and apples contains a huge amount of antioxidants. Especially it concerns dark varieties of grapes.
5. Cabbage in its composition has a huge amount of fiber, potassium, iron and B vitamins.
6. Common tomatoes from the bed are very rich in potassium, fiber and acids. And tomato juice is very useful at arterial pressure.
7. Pumpkin is recommended to people who suffer from diabetes and metabolic disorders. Also in its composition are many salts, zinc and vitamin D.
8. Cucumber is very rich in vitamins C, B1, B2, PP. In addition, it contains a significant amount of mineral salts. Thanks to the alkaline acid, the cucumber is able to reduce the acidity of the gastric juice and remove the slag from our body.
9. But the aubergines have a beneficial effect on the mineral metabolism in our body. They contain in huge quantities such useful substances as carotene, phosphorus and sodium.