Vegetable
nutrition facts
Why should we have diet rich vegetable nutrition?
What are the health benefits of vegetables?
Well!
-
Vegetables, like fruits, are
low in fat but
contain good amounts of vitamins and minerals. All the
Green-Yellow-orange vegetables are rich sources of calcium, magnesium,
potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin
A,
and vitamin K.
-
As in fruits, vegetables
are also home for many
antioxidants
that; firstly,
help body protect from oxidant stress, diseases and cancers, and secondly,
help body
develop capacity to fight against these by boosting immunity.
-
In
addition, vegetables
contain soluble as well
as
insoluble dietary fiber known as non-starch polysaccharides (NSP) like
cellulose, gums, mucilage, pectin...etc, that absorb excess water in
the
colon and retain good amount of moisture in the fecal matter, thereby
helps its easy passage out of the body. Thus helpful in conditions like
hemorrhoids, chronic constipation, rectal fissures...etc.
...
Go
for
greens to help you stay fit and healthy!
Vegetable
nutrition has widely
drawn the attention of fitness conscious
as well as food scientists alike for their proven health benefits. Many
vegetables are very low in calories, such as
celery which is
even as
less than 10 cal per 100 g and here is the long list of vegetables
whose calorie is less than 20 per 100 g: Bottle gourd, Bitter
melon, Cabbage,
Chinese
cabbage, Bok choy, Eggplant, Endive, Spinach,
Summer squash, Swiss chard, etc. Scientific studies have
shown that low calorie but nutrient rich foods help body stay fit and
disease free.
And, also our body spends considerable amount of energy during
digestion of foods which is known as
BMR or
Basal metabolism rate.
So just imagine…..when you add more vegetable nutrition in the diet, in
fact you
set to lose more weight than you would gain…Right!..This is the concept
behind the
"negative
calorie foods".
Here
is the impressive list of vegetables along with their nutrition facts
and health benefits:
Nuts
are friendly!
- You can carry them along with you wherever you
go!
- There is no need of special containers or carry
boxes.
- They have long shelf life. Unlike
fruits and vegetables, nuts are not perishable!
- You can enjoy them wherever you want! Whenever
you like! Nothing to worry about preparation, in fact, nuts never need
a
kitchen!
Nature's
friendly! Almost all the varieties of nuts we eat come in
safe
envelopes (shells).
There is nothing to worry about contamination or handling
issues. Just grab
healthy looking nuts of your choice and enjoy!
Nuts
are must!
Here
is why and how?
-
Nuts are rich in energy and
nutrients. Nuts
nutrition loaded with excellent source of monounsaturated fatty acids
such as oleic
and
palmitoleic
acids, which help to lower LDL or "bad cholesterol"
and increase HDL or "good
cholesterol". Research studies suggest that Mediterranean
diet that is rich in monounsaturated fatty acids helps to prevent
coronary artery disease, strokes by favoring healthy blood lipid
profile.
-
They are rich source of all
important omega-3
essential fatty acids like Linoleic
acid, α-Linolenic acid (ALA),
Eicosapentaenoic
acid, Docosahexonic
acid etc. Research studies have
suggested that n-3 or ω-3 fatty acids by their virtue of
anti-inflammatory action helps to lower the risk of blood pressure,
coronary artery disease, strokes and breast, colon and prostate
cancers. Omega-3 fatty acids also offer some benefits in conditions
such as rheumatoid arthritis and in cases of Schizophrenia, depression
and Alzheimer’s disease.
-
Nuts are storehouse of
health benefiting poly-phenolic
flavonoid
antioxidants such as carotenes, resveratrol,
lutein, cryptoxanthin etc. These compounds have been found to be
protective against cancers, heart disease, degenerative nerve disease,
Alzheimer's disease, and viral/ fungal infections. Studies suggests
that
resveratrol in peanuts reduces stroke risk by alteration of molecular
mechanisms in the blood vessels, reducing their susceptibility to
vascular damage through decreased activity of angiotensin (a systemic
hormone causing blood vessel constriction that would elevate blood
pressure) and increased production of the vasodilator hormone, nitric
oxide.
-
Nuts nutrition is total in
the sense that in addition to calories, vitamins they are rich source
of
minerals like
manganese, potassium, calcium, iron, magnesium, zinc, fluoride and
selenium. Manganese
is a co-factor for the enzyme superoxide dismutase, which is a very
powerful free radical scavenger. Potassium
is an important component of cell and body fluids that helps
controlling heart rate and blood pressure. Copper is
required for the production of red blood cells. Iron
is required
for red blood cell formation. Fluoride
is a component of bones and teeth and play important role in prevention
of dental caries.
-
They contain very good
levels of vitamin-E,
a
powerful lipid soluble antioxidant. Vitamin E is required for
maintaining the integrity of cell membrane of mucus membranes and
skin; thus, protecting it from harmful oxygen free radicals.
-
Nuts
nutrition provides
many vital B-complex
groups of
vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin
B-6, and folates. These vitamins are essential for optimum health and
wellbeing.
How
much vegetables should be in our daily diet?
Eat
at least
5-7 servings of fresh vegetables every day. Seasonal
vegetables should be encouraged. Include variety in vegetable type and
color in your diet. Yellow and orange color vegetables are rich in
Vitamin A, α and β carotenes, zea-xanthins and crypto-xanthins, where
as dark green vegetables are very good source of minerals and phenolic
flavonoid anti-oxidants.
Selection
of vegetables
Whenever
possible, go for organic farm vegetables to get maximum
health benefits. They are not very expensive if you can find them from
the nearby local farm owners. Organic verities tend to have smaller in
size but have rich flavor and feature good amounts of vitamins,
minerals and stuffed with numerous health benefiting anti-oxidants.
-
In the markets, however,
always buy small
quantities so that they should last within a day or two. There is no
point in
eating unfit greens!
-
Buy that feature freshness,
bright in color and
flavor and feel heavy in your hands.
-
Look
carefully for
blemishes, spots, fungal mold and
signs of insecticide spray. Buy whole vegetables instead of section of
them (for example, pumpkin).
How
to use vegetables?
First
thing- you need to do
immediately after shopping, wash them,
especially green
leafy vegetables. Rinse in salt water for few minutes and gently swish
in cool water until you are satisfied with cleanliness. This way you
ensure they are free from dust, sand and any residual chemical sprays.
Use them early while fresh because
firstly,
certain vegetables have very short shelf life and
secondly,
the health benefiting properties of a vegetable declines with time.
However, if you need to store them, then place in plastic
wrappings or in zip pouches in order to preserve nutrition for
short periods until you use them.
<<-Back to
Home
page from Vegetable
Nutrition.
Visit here for informative pages on:-
Kuna tatizo hili sana hasa mtu akiwa amevalishwa nguvu za giza na
hata akiwa anafanyiwa mazingira ya kuhujumiwa kwa nguvu za kishirikina.
Tiba
yake ni kuwa unajipaka mafuta haya Powerful Oil na hii itafukuza nguvu
za giza na negative energies zote zitaondoka na utahisi mwepesi na
mwenye akili nzuri za kutafakari.
Unajipaka usoni, kifuani na
kichwani kila siku mpaka unaposikia umekuwa sawa hasa siku saba utaanza
kuwa sawa kwa uwezo wa Mungu uliopo ndani ya mafuta haya na miti
iliyotoa mafuta na dawa zilizomo.
Dawa nyingine za kunywa ni hizi:
Madawa haya yanatokana na mitishamba mbali mbali ya Africa na
Mashariki ya Kati na yanatibu magonjwa mengi unayo yajua na yale
usiyojua. Madawa haya ni unga umesagwa na ni rahisi kutumia kwenye maji
moto au asali na hakuna kemikali yoyote. Powerful oil ni mafuta yenye
uwezo mkubwa wa kufukuza na kuzuia nguvu za giza za aina zote.
MADAWA HAYA KWA MAJINA NI:
- POWERFUL OIL
- MT32
- SAFISHA
MADAWA HAYA YA ASILI NA HAYANA KEMIKALI YOYOTE NA MADAWA YENYE UWEZO
MKUBWA ALIOWEKA MWENYEZIMUNGU KATIKA TIBA MBALI MBALI KWANI YAMEFANYIWA UTAFITI WA MUDA MREFU
NA NI MITISHAMBA ZAIDI YA 30 IMECHANGANYWA, MAFUTA HAYO YANA NGUVU KUBWA YA
TIBA.
1.POWERFUL OIL
HAYA MAFUTA YANATIBU:
- KUONDOA NGUVU ZA GIZA
- KUSADIA KUFA GANZI KATIKA BAADHI YA VIUNGO, MIGUU KUWAKA MOTO
- KUFUKUZA MAJINI NDANI YA MWILI
- KUZUIA KUOTA NDOTO ZA KUTISHA
- KUOTA UNAINGILIWA KIMAPENZI USIKU
- KUZUIA
WACHAWI KUINGIA NDANI YA NYUMBA YAKO KWA NGUVU ZA GIZA( JIPAKE KABLA YA
KULALA MWILI MZIMA KIDOGO TU NA NYUNYUZIA KWENYE NYUMBA YAKO KILA BAADA
YA MWEZI HASA KWENYE PEMBE , MADIRISHA NA MILANGONI)
- KUONDOA HALI
YAKUWA NA WASIWASI NA KUKATA TAMAA NA HALI YA KUCHANGAMKA(JIPAKE USONI
NA KICHWANI NA KIFUANI NA UTAJISIKIA UNAKUWA NA HALI MPYA NA KUONGEZA
NGUVU YA KUTOKATA TAMAA)
2.MT32
DAWA HII INAITWA MT32 KWANI NI UNGA ULIOSAGWA KUTOKANA NA MITI 32 YA TIBA.
UNATUMIA
KWENYE ASALI AU UNACHEMSHA NA KUNYWA NA INATIBU MAGONJWA MENGI
YANAYOJULIKANA KWA VIPIMO NA YALE YASIYOJULIKANA KWA VIPIMO HASA HAYA:
- UCHAWI ULIOKO MWILINI
- KUHISI VITU VINATEMBEA MWILINI
- KUHISI MWILI MZITO NA KAMA UMEBEBA MZIGO
- KUISHIWA NGUVU NA VIPIMO HAVIONYESHI CHANZO
- MISHIPA YA UZAZI KUHISI INAUMA NA CHANZO HUKIJUI
- KUHISI KUNA VITU VINATEMBEA JUU YA NGOZI
- KUHISI MOYO UNAJITINGISHA NA BAADHI YA VIUNGO
3.SAFISHA
Dawa ni mitishamba na inasafisha mafuta yaliyoko mwilili na kwenye
utumbo mpana na mwembamba(small and large intestines kwa siku 3 mpaka 7).
Sasa dawa hii ina faida hizi:
- Kupunguza uzito
- Kuondoa uchafu tumboni
- Kusaidia kupata choo
- Kusafisha mishipa na kukupa afya imara kwani mfumo wa chakula ndo unasababisha upate afya nzuri.
- Kama ulilishwa madawa ya uchawi yatatoka yote
KWA WALE WANAOTAKA KUPUNGUZA UZITO NAO INAWASAIDIA SAMBAMBA NA
KULA MILO ISIYO NA MAFUTA MENGI NA WANGA KWA WINGI. UKISHA TUMIA GLASS 1
BAADA YA MASAA KAMA SITA UNAHARISHA KWA KIASI FULANI NA MPAKA SIKU 3
UNAKUWA UMEPUNGUA NA WEWE MWENYEWE UTASIKIA UMEKUWA MWEPESI
Baada
ya kuichemsha unakunywa na mnamo masaa 6 utaanza kuharisha na kuendelea
kiasi unaharisha kawaida na kutoa uchafu, mafuta, na hata magonjwa ya
tumboni, watu wasiopata choo na kinaganda nao wanatoa uchafu huu hatari
wa kuozea tumboni na kusababisha vidonda vya tumboni na wakati mwingine
kansa ya utumbo. Choo kinakuwa cha shida na mtu akienda chooni anakunya
kama kinyeshi cha mbuzi na mwingine anakaa mpaka anapasua sehemu ya haja
kubwa na kutoka damu. Hii ikiwa ya muda mredu mishipa hulegea na
kusababisha sehemu ya ndani kutoka na hatimaye kupata magonjwa ya ajabu
na magumu kutibu hospitalini.
OFISI YETU
TUNA
OFISI YA USHAURI NA TIBA DSM.
KWA MAELEZO ZAIDI TUMIA MAWASILIANO HAYA:
Contacts:
Email: tibaherbs@gmail.com
+255764041507/+255717147649
Dar es Salaam, Tanzania.
Here are ten reasons to do just like I do and eat an avocado a day:
