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About Vegetables

meroho

It is impossible to imagine proper nutrition of a modern person without eating meroho, 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 ditholwana. What are the benefits of vegetables and what harm they can bring us, we asked a dietitian.

Melemo ea meroho

Melemo ea meroho 'meleng oa rona e kholo haholo, empa ntho ea bohlokoahali eo re e ratang le ho e ananela ke mohloli oa livithamini.

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

'Mele oa motho o amohela li-vithamine ho tsoa mehloling ea tlholeho,' me haeba ho se na mathata a liphatsa tsa lefutso ho kenyeng livithamini le phetoho ea tsona ho sebopeho se sebetsang, joale mefuta e fapaneng ea meroho lijong e ka koahela litlhoko tsa rona tsa letsatsi le letsatsi tsa metsi. livithamini tse nang le livithamini.

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, konofole, Khábeche, parsley, sorrel, sepinichi.

Also, do not forget that vegetables contain minerals: potasiamo, sodium, khalsiamo, 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.

Ka lebaka la likarolo tsena, mala a thehiloe microflora e ntle. Myrobiota ea mala a phetseng hantle ke tiiso ea bophelo bo bolelele, 'me hona joale ho netefatsoa ke lithuto tse ngata tsa lefutso. Ha motho a ja fiber e ngata ka letsatsi, bophelo ba hae bo tla ntlafala le ho phela hamonate ha a se a hlophisitse microbiota ea hae.

For a normal adult, the minimum consumption of vegetables and litlama per day is at least 600 g, that is, nutritionists advise to eat three servings of lethisi 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.

Kotsi ea meroho

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.

Ka ho mpefala ha mafu afe kapa afe a pampiri ea meno, meroho e mecha ha ea lokela ho jeoa. Tabeng ena, bonyane ho hlokahala mocheso o fokolang oa mocheso, litsebi tsa phepo e nepahetseng li re. Meroho e boloka melemo ea eona ha e phehiloe kapa e phehiloe, e ka chesoa kapa ea besoa.

Mokhoa oa ho khetha meroho e nepahetseng

Ho molemo ho khetha meroho e entsoeng ka maiketsetso, e hloekileng. Haeba ho khonahala, ho molemo ho fana ka khetho ho limela, khetho e ntle ke lihlahisoa tse tsoang serapeng sa hau, tse holileng ke uena.

Meroho e tlameha ho butsoa ntle le matšoao a tšenyo e bonahalang. Ntho ea bohlokoahali ke hore litholoana ha lia lokela ho ba teng. Haeba ts'ebetso ea hlobo e se e qalile sebakeng se seng sa meroho, sehlahisoa sena sohle se ke ke sa jeoa, se tlameha ho lahloa. Taba ke hore meroho eohle e se e tšoaelitsoe ke fungus, ka hona ho ka ba kotsi ho ja tholoana e joalo.

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