Vegetables are very important food. It is highly
benefit for disease prevention and health
maintenance. Vegetables have precious food ingredients
to repair or build up your body. To get maximum
advantages
of the its nutrient, vegetables must be eating fresh.
Many vegetables are recommended to consume in raw state
like salads. An essential criteria of making salads is
the vegetables need to be completely dry, crisp and
fresh. If the vegetables needs to be properly cooked, you must
make sure that their nutrition benefits value is highly preserved.
Useful Tips:
1. Vegetable must be wash thoroughly.
2. Cut vegetable into large portion.
3. Boil vegetables in mild salted water.
4. Cover vegetable with minimum water.
5. Do not exposed vegetables to sunlight once purchase.
6. Do not exposed vegetable to atmosphere air.
7. Cover vegetables while cooking.
8. Cook vegetables for short time, do not over cook it.
8. Vegetable must be served or consumed while it is hot.
To avoid losing nutrients, vegetables must be boil or steam on slow fire. Drain off the
cooking liquid or water. If boiled too long, vegetable's nutrients will
be lost.
Vegetable shouldn't be peeled off, except if it's old,
unpalatable and
peeling is tough. For most root
vegetables, the greatest amount of minerals and vitamin
are simply beneath the skin, and will lost if deep peeling
the veggie. Prevent soak vegetables in the water to retain its
nutritive value, taste and flavor.
Lastly, don't use aluminum utensils to cook as the soft metal
may attacked by both alkaline and acids.
Little aluminum particles that have powerful astringent properties
once consumed will hurt the stomach's delicate lining,
resulting gastric discomfort, intestinal and digestive
diseases.
To maintain a good health, it's important for an
individual to take about 280 grams of vegetables daily.
From this, 40% must be leafy vegetables, 30% of tubers
and
root and 30% from other vegetables like ladies fingers
and eggplants must be taken.