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Say yes to eat more fruits and vegetables !!!
Do you know which food can radically change your health within a short period of time?
They are fruits and vegetables ... Yes, fruits and vegetables are an important part of a balanced diet that can give individuals good physical health. That is why nutritionists stress the importance of eating enough of them. Which emphasizes the importance of eating five servings of fruits and vegetables daily on the recommendation of the World Health Organization, which recommends a minimum of 400 grams of fruits and vegetables a day to reduce the risk of serious health problems such as heart disease, stroke and diabetes. Type 2 Obesity, For the greatest benefit of a five-serving plan a day the five parts should include a variety of fruits and vegetables, because different fruits and vegetables contain different combinations of fiber, vitamins, minerals and other beneficial nutrients.
The scientific rationale behind WHO recommendations can be summarized by an increase in per capita quotas
Daily fruits and vegetables in the following:
1. Fruits and vegetables are tasty and there are many different choices and there are no ones who do not like them, so encouraging them is not difficult.
2. Fruits and vegetables are a good source of vitamins and minerals, including folic acid, vitamin C and potassium, which are essential to healthy health.
3. Fruits and vegetables are an excellent source of dietary fiber that helps maintain healthy intestines and prevent constipation and other digestive problems. Studies suggest that a high-fiber diet can reduce the risk of bowel cancer.
4. Fruits and vegetables are foods that can help reduce the risk of heart disease, stroke and some cancers.
5. Fruits and vegetables contribute to the reduction of obesity and obesity so that the person can enjoy a healthy and balanced lifestyle, fruits and vegetables are also often low in fat and calories, so they can help maintain a healthy weight and thus maintain the health of the heart.
But the hard question is: How can you eat more vegetables?
This question may seem difficult because fruits can be placed on the table and eaten, but vegetables are slightly different, especially since it is scientifically proven that people who do not like vegetables tend to have a physical condition and are allergic to a substance that is bitter and present in most vegetables, This group has a higher degree of sensitivity when you taste this substance, so some people avoid eating vegetables.
In general, there are several suggestions and tips that nutritionists tend to ask to encourage individuals to eat more vegetables as follows:
1. Add the vegetables to the dishes you like mainly. For example, if you are a pizza lover, why do not you replace the meat with vegetables and start preparing the vegetable pizza and be careful to diversify the varieties you add each time.
2. Try to add vegetables in the soup, whether meat or chicken soup or seafood, as well as you can prepare various types of vegetable soup and enjoy them according to the availability of vegetables in the markets and according to seasons.
3. Grilled vegetables can be added to the salad and various side dishes.
4. Some vegetables can be grinded and fresh in the blender, prepare delicious dressing sauce and eat them with crispy chips or potatoes (tomato, onion, pepper, parsley and garlic).
5. Delicious juices can be prepared from vegetables such as carrot juice with tomatoes or cucumbers.
6. Vegetables can be consumed with the increase of the home-based worker to make a barbecue for the problematic vegetables and also to serve the grilled corn with it.
7- Knowing how to cook vegetables with strong flavors will help change the taste of those who avoid eating vegetables. These include eggplant, cabbage, broccoli, cauliflower or flower. To cut off the bitterness of these vegetables, there are a variety of tricks that can be used during cooking these vegetables Add a little olive oil when roasting or fast frying. You can also add some sour flavorings such as light soy sauce spray, balsamic vinegar, lemon juice or even grated parmesan cheese, and can also equal the bitterness and aroma by adding sugars Such as adding a teaspoon of honey, jam or orange marmalade at the beginning of cooking.
Finally, remember that washing fruits well before putting them in the fridge is very easy to eat, especially for children. The presence of fruits in the fridge and ready to eat encourages children and adults to eat them. It is preferable to put the fruit dish in a prominent place in the house, You can eat fruit as you watch your favorite TV shows, and you can prepare fresh juices at home with ease with the current food preparation. Instead of spending money on artificial juices and soft drinks, you can enjoy healthy juices Fruit and fruit variety, such as fruit salad or fruit chopsticks with honey or chocolate sauce, and add dried fruits for sweets such as cake, biscuits and others, or add to the corn flakes or oats with milk and honey.
