Nutrition

What vegetables should be consumed in winter to prevent diseases?

What vegetables should be consumed in winter to prevent diseases?



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In our country, where four seasons are experienced together, winter vegetables and fruits, the benefits of these nutrients Hisar Intercontinental Hospital Nutrition and Diet Specialist Elif Karacanoğlu We asked ...

During the summer of winter vegetables and fruits by pulling the sunlight to reach the roots of voicing Karacanoglu, 'the indispensable vegetables and fruits of this period celery, broccoli, Brussels sprouts, spinach, turnips, onions, radishes, carrots, cabbage, pumpkin; fruits are apples, quince, pomegranate and pear. Because these foods store more sunlight; energy, vitality, endurance and vitamins we need to contain more than minarets. Seasonal and balanced nutrition for healthy eating; it is very important to consume foods containing every color of vegetables and fruits. It is very healthy to eat vegetables and fruits in plenty and fresh, raw or undercooked in winter. Leafy vegetables should be consumed in short time cooking with olive oil in steam pots or earthenware with raw or little water. Vegetables such as broccoli and cabbage can be spoiled if cooked for a long time. Unlike leafy vegetables, rooted vegetables should be cooked very well; otherwise it may cause indigestion. Vegetables and fruits such as carrots should be chopped thick to avoid the loss of vitamins. Also fruits are not on a full stomach; It is more beneficial to consume on an empty stomach or 2-3 hours after a meal. ' he said.

Underlining that red and purple colored vegetables and fruits are protective against cancer because they contain intense antioxidants, Karacanoğlu said, Yeşil Green colors are also a very good source of folic acid. Recommended for blood pressure disorders. Oranges, lemons and tangerines are the source of vitamin C. However, rosehip, red and green pepper, kiwi, parsley and rocket in vitamin C is more. Vitamin C protects against viral infections. Vegetables such as carrots, spinach, broccoli, leeks, which provide strong protection against cancer by increasing white blood cell activity, play an important role in meeting the vitamin A you need. Iron from dark green leafy vegetables, red meat, chicken, dried apricots and raisins; magnesium from cereals, vegetables, dairy and seafood; selenium of fish and other seafood; eggs, meat, milk, cereals and seafood. However, all of these nutrients should be consumed throughout the day without waiting to be sick. Because the studies show that the protective one is regular nutrition. ' found in the description.

Winter Vegetables from A to Z

• Pumpkin: Pumpkin containing high vitamin A, phosphorus and calcium is not only in sweets; should also be used in soups and appetizers. In addition, frequent consumption of fiber foods has been proven to be protective against colon cancer.
• Broccoli: It is very important to cook broccoli, which is rich in vitamin A and potassium and is a good source of folic acid, with minimal mineral loss. Therefore, undercooked and boiled water should not be poured. Reduces the risk of stomach and esophageal cancer.
• Brussels sprouts: It is a strong cancer fighter because it is in the group of sulfur vegetables. It should be undercooked or consumed raw.
• Carrot: It is a source of vitamin A, B1, B2 and fiber. It gives energy. It helps the liver to secrete bile and to balance cholesterol. Because of its high water content, diabetics can easily consume. It is also good for stomach and intestinal diseases. However, it should be consumed immediately after cooking since the ingredients can be converted into toxic substances in a very short time.
•  Spinach: Spinach, which is rich in iron, contains more protein than other leafy vegetables. It lowers blood pressure and reduces blood clotting. Because it contains betakaroten is effective against eye diseases that occur with age. It has been proven to prevent some stomach cancers and strengthen the immune system.
• Pumpkin: 100 grams of pumpkin can meet a quarter of the daily requirement of folic acid. Carotene in boiled pumpkin is an effective antioxidant. High levels of potassium provide liquid-salt balance.
• Kale: It is rich in calcium, copper, iron, potassium and vitamin C; also contains sulfur. It is more beneficial to eat raw or drink water by squeezing. Resolves anemia, diuretic. Soften the stomach and intestinal wounds. It removes constipation. Reduces the amount of sugar in the blood. It protects body against cancer and diseases. Good for jaundice and gallbladder diseases. Useful in asthma. Useful for rheumatism, sciatica, lumbago and abscess. Relieves hoarseness, increases appetite. However, those with goiter should not consume.
• Celery: Sulfur is a vegetable and it is beneficial to consume as soon as possible after cutting. In addition to its calming properties, it cleans blood, prevents weight gain and is very useful for kidneys.
•  Red and yellow onions: Although the nutrients of yellow and white are slightly more dense, both are strong antioxidants. Strengthens the defense system. Influenza, influenza, asthma, such as infections with garlic has an effective role. Cough is expectorant; Cleans the bronchi. Good for bone resorption. It can be used easily by diabetics because it helps to lower the blood sugar level. It's diuretic. It helps to shed sand and stones accumulated in the kidneys and relieves kidney pain. Used in eczema and other skin diseases. It is beneficial for cardiovascular health. When consumed raw, it strengthens the stomach, stimulates the digestive system, and increases urine. However, those with stomach upset should not consume raw. Red onions have an important role in the excretion of nicotine accumulated in smokers. Reduces the amount of lipids in the blood. By diluting the bile, it allows the liver to work comfortably.
•  Cabbage: Selenium, which is accepted as an anti-aging mineral, gives a healthy skin. Reduces the risk of stomach and esophageal cancer. Vitamin U, which is only found in cabbage varieties, protects the inner surface of the stomach and intestines and provides healing of wounds in the oral cavity.
• Lettuce: The water content is around 95%. Contains vitamin A.
•  Mushroom: It contains high energy, potassium and protein. The oil content is very low.
•  Parsley: Parsley which is diuretic is very rich in vitamin C. It is also a good source of vitamin A and potassium. Although it is more nutritious than fresh, it can be boiled and drunk as edema shooter. Reduces high blood pressure, prevents fatigue of the heart, relieves anemia, facilitates bile flow. Helps reduce kidney stones. Those with kidney inflammation should eat parsley.
• Potato: Although it contains high amounts of starch, B and C, it suffers serious losses during cooking. It also contains some toxic substances that interfere with the regular functioning of the nervous system, and these toxic substances only become ineffective when cooked very well. Therefore, the potatoes must be cooked very well. Very thin peeling of the skin is very important to reduce vitamin loss. It causes the chemical substance called serotonin in the brain to renew itself. It is very rich in antioxidants. Diabetics can easily consume blood because it reduces blood sugar levels and cleans the blood. Relieves thirst and liver swelling. If something is swallowed, it causes the foreign matter to escape without harm. Useful for hand and foot fractures.
• Fennel: Since it contains essential oils, it should be preferred to stand in hot water instead of boiling. It is one of the important assistants in increasing breast milk. It contains minerals such as calcium, potassium, and vitamin B. Increases body resistance. Lowers cholesterol when used regularly.
• Cucumber: One of the indispensable products of skin care and sulfur-containing cucumber; increases the body's resistance to infections, as well as lowers cholesterol. Rejuvenating muscles; gives elasticity to skin cells. It prevents itching, flaking and tension on sensitive skin. It prevents constipation and helps to remove water accumulated in the body in kidney and heart diseases.
• Garlic: It gives energy. It is a strong cancer fighter, rich in sulfur and sulfur. Contains vitamins A, B, C, P Lowers high blood pressure. Cleans the blood. Appetite. Facilitates digestion. It removes constipation. Useful for rheumatism and arthritis.
• Turnip: It is rich in calcium, iron and magnesium. Contains A, C and B vitamins. It contains calcium, potassium and iron. Strengthens bones and teeth. More water is consumed. Opens the appetite. In order to remove toxins in the body, both eating and consuming water are very healthy. It is beneficial for stomach and liver.
• Cress: Thanks to its mineral salts and vitamins, it cleans the blood from microbes and increases our resistance to diseases. It dissolves kidney stones and makes it easier to fall. Lowers the sugar in the blood. Powerful, good for weakness and fatigue.
• Radish: Black radish in particular, contains much higher nutrients and is useful for the kidneys… A good source of potassium. Good for fatigue. Provides a feeling of satiety. Strengthens the immune system. It is a good aid in the treatment of upper respiratory tract infections.

Winter Fruits A to Z

•  Pear: Pear is a juicy and sweet fruit and should be consumed before meals. It has a yellow, green color due to its rich carotene content. It is rich in vitamins A, B1, B2, B3, B6 and C. It is very useful in terms of intestinal health. It can be consumed frequently to treat constipation. It removes urea acid and urea salts in blood and ensures regular functioning of kidneys.
• Quince: Quince A and B is a golden yellow fragrant fruit, contains high amounts of potassium, tannin and calcareous salts. Gives you vitality. Since the seeds contain dense pectin, it can be boiled and prevented from diarrhea. It is used to treat bronchitis, chronic cough and tuberculosis.
• Apple: Vitamin A and C content is intense. It is also used in the treatment of both diarrhea and constipation as it contains soluble and insoluble fibers. It should also be consumed frequently to prevent colon cancer. Strengthens the immune system; facilitates digestion. It's good for cholesterol. Relieves odor and lowers blood pressure. It is also useful against arthritis, rheumatism and gout.
•  Grapefruit: Rich in vitamin C, grapefruit is beneficial for the immune system. However, if you are taking medication, you should be careful.
Kiwi: Kiwifruit is a vitamin C depot that is useful for combating infections and preventing skin imperfections.
• Tangerine: With its rich vitamin C content, it strengthens our defense mechanism against colds, colds and flu, especially in winter. Reduces high blood pressure with high potassium content.
• Pomegranate: It should be consumed frequently as it strengthens the immune system. Folic acid contains vitamins A and C. In addition, selenium, magnesium, phosphorus, because it contains a lot of minerals, can be used in cases of weakness.
• Orange: Orange, a source of vitamin C and folic acid, strengthens the immune system and is good for anemia.


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