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About Vegetables

legioma

It is impossible to imagine proper nutrition of a modern person without eating legioma, which provide us with vitamins, trace elements and antioxidants. We analyze with a specialist which vegetables should be on the table.

Nutritionists keep repeating that proper nutrition consists in eating not only enough of the correct carbohydrates and proteins, but also a large amount of greens, fresh vegetables and voankazo. What are the benefits of vegetables and what harm they can bring us, we asked a dietitian.

Ny tombontsoa azo avy amin'ny legioma

Ny tombony azo avy amin'ny legioma ho an'ny vatantsika dia lehibe tokoa, fa ny tena zava-dehibe izay itiavantsika sy ankasitrahantsika azy dia ny loharanon'ny vitamina.

Vegetables contain the full spectrum of water-soluble vitamins and the precursor of fat-soluble vitamina A, beta-carotene. Most of the beta-carotene is found in bright voasary vegetables such as karaoty ary voatavo. Also important for our health is vitamin C, which is abundant in cabbage (especially in sauerkraut), bell peppers of all colors. Cauliflowers and legumes contain high amounts of vitamin B9 (folate).

Ny vatan'olombelona dia mametaka tanteraka ny vitamina avy amin'ny loharano voajanahary, ary raha tsy misy aretina ara-pananahana amin'ny fametahana otrikaina sy ny fifindrany amin'ny endrika mavitrika, dia ampy ny legioma isan-karazany amin'ny sakafo afaka manarona tanteraka ny filantsika rano isan'andro. -Matamina tsy azo soloina.

In addition, vegetables, especially dark colored vegetables, contain a large amount of antioxidants. Scientists have found that the health of a modern person is unthinkable without an adequate supply of antioxidants, which help fight negative environmental factors such as toxins. The richest sources of antioxidants are green onions, tongolo gasy, laisoa, persily, ozely, epinara.

Also, do not forget that vegetables contain minerals: potasioma, sodium, kalsioma, phosphorus, which are necessary for the prevention of osteoporosis, the normal functioning of our hematopoietic system. Most importantly, eating vegetables gives us the ability to get fiber – indigestible dietary fiber, which is the best natural probiotic.

Noho ireo singa ireo, misy microflora tsara apetraka ao amin'ny tsinay. Ny myrobiota tsinay salama dia antoky ny faharetana, ary izao dia voamarina amin'ny fandalinana génétika marobe. Arakaraka ny lanin'ny fon'ny olona isan'andro, ny tsara kokoa amin'ny fitambaran'ny microbiota-ny, no haharitra sy mahasalama ny fiainany.

For a normal adult, the minimum consumption of vegetables and anana per day is at least 600 g, that is, nutritionists advise to eat three servings of salady 200 g per day. If the amount of fiber entering the body decreases, then the corresponding symptoms appear – constipation, indigestion, decrease immunity, the development of pathogenic microflora in large quantities. In addition, a lack of fiber causes a disturbance in the diet, since it is fiber that gives us a long-lasting feeling of satiety, filling the stomach.

Ratsy anana

The harm of vegetables lies in the danger of ingestion of fertilizers that were used for their cultivation – pesticides, nitrates. We need to pay attention to this, especially if we eat vegetables in the proper amount, and try to choose organic vegetables, that is, grown without the use of fertilizers.

Miaraka amin'ny fihomboan'ny aretina amin'ny gastrointestinal tract, ny legioma vaovao dia tsy tokony holanina. Amin'ity tranga ity, farafaharatsiny farafaharatsiny ilaina ny fitsaboana hafanana, hoy ny mpandinika ny sakafo. Ny legioma dia mitazona ny tombony azo avy aminy raha ampangotrahina na ampangotrahina, azo atao steamed na atao mofo.

Fomba hisafidianana legioma mety

Ny tsara indrindra dia ny mifidy anana an-trano, anana madio. Raha azo atao, tsara kokoa ny manome ny safidin'ny organika, ny safidy tsara indrindra dia ny vokatra avy amin'ny zaridainanao, izay nohaninao irery.

Ny legioma dia tsy maintsy masaka tsy misy mariky ny fahasimbana hita. Ny zava-dehibe indrindra dia ny tokony tsy hisian'ny lasitra mihintsy amin'ny voankazo. Raha misy fizotran'ny bobongolo efa manomboka amin'ny faritra sasany amin'ny legioma, dia tsy azo hanina daholo ireo vokatra ireo, tsy maintsy ariana. Ny zava-misy dia ny otrikaina iray manontolo dia efa voan'ny holatra, ka mety hampidi-doza ny fihinana voankazo toy izany.

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