Vegetable Rules

In this article, learn more about Vegetable Rules. Vegetable rules! we will talk about them in our article.

 

Vegetables are not only a summer salad. It is a healthy component of any diet, available all year round. There are several simple rules that allow you to eat vegetables with benefit, pleasure and safety.

 

Rule of health

Vegetable dishes are primarily a good way to reduce the risk of obesity, as most vegetables are low in calories.

Secondly, vegetables help prevent the development of diseases of the gastrointestinal tract, as they contain food fibers - fiber. It improves the functioning of the intestine - it stimulates its contraction and serves as food for the beneficial bacteria living in the intestine.

"Thanks to dietary fibers, vegetables stimulate the body's immune system," says the nutritionist. - After all, they are a source of food for normal intestinal microflora, which produces substances necessary for maintaining immunity.

In addition, the dietary fibers contained in many vegetables help lower blood sugar and help remove excess cholesterol.

The rule of diversity

"In our climate, vegetables in the diet are not only and not so much salads, that is, mixtures of chopped vegetables with dressing," reminds Chekhonina. - After all, what you can eat in a salad does not grow all year round, and imported leafy vegetables, cucumbers and tomatoes have less nutritional value and are more expensive than local seasonal ones.

Instead, quick-frozen vegetables are available throughout the year, which contain many more vitamins and other nutrients than their greenhouse relatives. They are usually frozen near the place of collection. This avoids significant loss of vitamins during transportation and storage.

In addition, various root crops - beets, potatoes, carrots - are perfectly preserved - they are able to retain their beneficial properties for a long time. That is why vegetables can be present on the table in soups or side dishes all year round.

 

The rule of cleanliness

The rules for processing vegetables before cooking and eating are very simple. For salads, wash any vegetables in running water. Be sure to wash even freshly picked vegetables and greens - in order to remove not only pathogenic microorganisms from them, but also possible residues of pesticides and fertilizers.

Root crops also have their own rules. Wash them and carefully peel them. Contrary to popular belief, it is not so useful, because harmful chemicals can accumulate in it.

If you cook or bake whole root vegetables, remove the skin after heat treatment. Boiling or baking "in a uniform" allows you to preserve more vitamins.

 

The rule of moderation

"The variety of dishes made from vegetables is huge - that's why you can always choose dishes to your taste," notes the nutritionist. - At the same time, no matter how much you eat them, you will not overeat and exceed the calorie norms. True, on one condition: if you don't season vegetable dishes with an excessive amount of oil.

When dressing a salad with vegetable oil, carefully count its amount. After all, just one tablespoon of butter adds about 200 kcal.

 

Temperature rule

Try not to fry vegetables in a pan - this requires the addition of oil and increases the calorie content of the finished dish. Steam, stew or bake them. Moreover, modern household appliances make it easy to do this at home.

Prefer methods of cooking vegetables that use high temperatures. This is, for example, overheated steam in a pressure cooker or a grill - this reduces the cooking time. So, more vitamins remain.

 

The main rules of vegetables

Eating vegetables normalizes bowel function and helps control body weight. If vegetables are prepared without adding fat, extra calories in the diet can be avoided. In winter, pay attention to root crops and frozen vegetables. It is better to bake or steam them - this way, much more vitamins will be preserved.