Vegetables are an important component of a balanced diet. They should be consumed by children, adults, the elderly and people with various diseases. But not everyone considers these products delicious. Food.ru tells how to train yourself to eat vegetables — to enjoy not only the benefits, but also the taste.
What are the benefits of vegetables
WHO recommends that adults eat at least 400 grams of vegetables and fruits. Moreover, there should be fewer starchy root crops, especially potatoes.
Vegetables contain fiber, vitamins, minerals, micro and macroelements that are necessary for the whole body. Green vegetables contain chlorophyll, vitamins A and C, as well as antioxidants. Their regular use reduces cholesterol levels and the risk of developing heart disease, as well as normalizes blood pressure.
Red vegetables are rich in vitamin A, PP, group B and fiber. Tomatoes contain antioxidants — quercetin, lycopene, which protect the body from oxidants, strengthen the immune system and reduce the risk of stroke.
Vitamin C is the most important element for human oragnism. Some vegetables have more of it than lemon and orange. So, in Bulgarian pepper — 190 mg / 100 g, in broccoli — 89 mg / 100 g, and parsley contains as much as 150 mg / 100 g.
All vegetables contain a lot of dietary fiber and fiber, which are necessary for the proper functioning of the gastrointestinal tract, normal digestion and cleansing the body of toxins and toxins. A diet that includes enough vegetables reduces the risk of heart disease and stroke.
How to start eating vegetables
To form a healthy habit, start with small steps and gradually you will accustom yourself to a new diet.
Add vegetables to the main dishes. Many people do not like vegetables since childhood and eat them only in classic dishes: stew, soup, casserole.
Vegetables are important to include in the menu for both lunch and dinner. To do this, it is enough to make a vegetable assortment of fresh vegetables and put them next to the main dish. Another option is to prepare a simple vegetable salad.
The recommendation
Choose different vegetables to diversify the taste. Pour olive oil over the salad, add seeds and cereals.
Store vegetables in a prominent place
This will be a healthy snack that the whole family will enjoy. Make a straw of cucumbers, carrots and red pepper. When you get hungry, eat a couple of slices. You can have a snack like this during the day between main meals.
Another option is to cook vegetable chips. When you are drawn to something harmful, this is a great way to treat yourself to a healthy treat.
The recommendation
Slice as much as you can eat. It is better not to store chopped vegetables in the refrigerator. The maximum value is in fresh products.
Prepare a dish with vegetables
If you don’t like the taste of raw vegetables — no problem. Cook with vegetables the dish that you will definitely like. Try different cooking methods: fresh, stewed, fried or baked vegetables. You can make a whole dish or an addition to the side dish.
Buy seasonal vegetables
Surely you have noticed how different homemade vegetables are from those that are sold in stores. They are more juicy and ripe, have a natural taste. But even if there is no garden of your own, this is not a reason to refuse seasonal vitamins.
Take a look at the farmer’s market or buy vegetables in their ripening season. For example, the pumpkin season begins in mid—September, a vegetable in which there are a lot of valuable vitamins and minerals. It is a source of beta-carotene, vitamins B, A, C, as well as potassium, calcium, phosphorus and iron.
But in winter, pay attention to carrots, cabbage and beets. These vegetables can not just be boiled or eaten raw, but also cook interesting dishes. For example, cabbage patties, beetroot or carrot cake — find your favorite recipe.
Try new combinations
Do not treat vegetables as fresh foods that are eaten on diets and plant-based nutrition. On the contrary, they make hundreds of delicious dishes that people with any diet will appreciate.
Try to find new combinations in familiar ingredients or buy vegetables that you have never tried. Don’t be afraid to experiment — find a delicious recipe that you will want to repeat.
Change your diet gradually
Every parent is familiar with the situation when a child refuses vegetables, when they are regularly imposed on him. Also with adults — so introduce vegetables into the diet gradually.
Choose one product and cook it according to several recipes. Try to find which combinations you really like.
Introduce different vegetables into the diet
The more diverse and colorful they are, the better for your health. Try to eat at least one product from each category every day:
- green leafy vegetables: broccoli, arugula, chard, spinach, greens, green salad, celery;
- cabbage: red cabbage, white cabbage, brussels sprouts, cauliflower;
- bulbous: onion, garlic, leek;
- tubers: potatoes, sweet potatoes, jerusalem artichoke;
- root vegetables: carrots, radishes, beets, celery, radish, parsley;
- fruit vegetables: beans, eggplant, cucumber, squash, squash, pumpkin, bell pepper, peas.
The recommendation
Do not forget about spices: dill, celery leaves, basil, rosemary and others — they also have a lot of useful substances. In addition, these are natural enhancers that will make vegetables tastier.
Make a menu
When the list of dishes is made for a week, you do not waste extra time on planning. In addition, this way you will understand how many vegetables are on your menu.
Choose recipes in which vegetables are the main ingredient: ratatouille, vegetable casserole or zucchini—cheese fritters. These dishes are perfect for dinner and will not leave a feeling of heaviness.
The recommendation
Train yourself to cook 2-3 vegetable dishes a week and your diet will become more balanced.
What to do if you don’t like the taste
It happens that it is really difficult to fall in love with vegetables. Try to figure out why this is happening.
Children’s habits
Perhaps you have formed a popular stereotype: vegetables are not delicious. For example, your grandmother often fed you stewed cabbage or squash caviar, and now you perceive these vegetables negatively. Do not rush to cross them out, but prepare them in a different way. After all, the same product may taste different in different dishes.
For example, cauliflower can be used to make a casserole, a delicate cream soup or an unusual sauce for fish. You may not even notice this vegetable in the finished dish.
Intolerance and allergy
Some vegetables can cause unpleasant sensations in the body. For example, broccoli and cabbage group are a common cause of gas formation. This is due to the release of sulfur-containing organic compounds — glucosinolates. Also, gas formation can lead to vegetables with a high content of dietary fiber: string beans, sweet potatoes, corn.
The recommendation
Listen to your feelings after eating to understand which foods should be excluded.
Incorrect combinations
Cooking is a creative process in which you do not always follow clear instructions. But sometimes the taste of a dish may not be the best because of poorly selected ingredients. There is no right option here — rely on taste sensations.
What can be done?
Cook vegetables with your favorite ingredients. For example, with cereals, meat and fish — remember the most successful recipes and try them in your kitchen.