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.

Artichoke	Arugula	Asparagus
Beets	Bell pepper	Bitter gourd (melon)
Bok choy	Broccoli	Brussel sprouts
Butternut squash	Cabbage	Carrots
Cauliflower	Collard greens	Cucumber
Eggplant	Endive	Fennel
Green Beans	Jicama	Kale
Kohlrabi	Leeks	Lettuce
Mustard greens	Okra	Onion
Parsnips	Peas	Potato
Pumpkin	Purslane	Radish
Rhubarb	Shallots	Spinach
Sweet corn	Sweet potato	Swiss chard
Tomato	Turnips	Watercress
Yams	Zucchini

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.

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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:

1. POWERFUL OIL
2. MT32
3. 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:

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• KUHISI VITU VINATEMBEA MWILINI
• KUHISI MWILI MZITO NA KAMA UMEBEBA MZIGO 
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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

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