As
far as the consumption of raw and cooked vegetables is concerned, they have
been consumed in Pakistan for centuries.
Fifty years ago, people used to eat
raw carrots and radishes. Soybeans, coriander, and mint are added to the curry
after cooking. Some people crush the onion and eat bread from it. Some eat
melons in the melon season and eat mango bread in the mango season. The custom of sour
lemon is also very old.
A common use has been for some people to add a few
drops of lemon to curry and eat it. But the concept of salad is new. After
World War II, except for research on vitamins and mineral salts, almost all
foods in the world have chemically, which has revolutionized the science of
nutrition.
The most important thing in nutrition is the concept of a balanced
diet. Most people in the West eat in hotels from breakfast to dinner. Food is
prepared only in villages and large households, so when nutritional information
became common, hotels started serving different types of salads to increase
their popularity.
Despite education in Pakistan, salad has not become part of
our food culture, it is true that not all people have access to information
about food and nutrition.
Due
to heart disease in cities, the consumption of ghee, fats, and saturated
vegetable ghee has decreased and soybean, sunflower, and canola oils have
started to be produced, but ordinary people do not know the benefits of
vitamins and mineral salts others yes.
I don't know what foods they are in.
Sweets are still made in abundance. Fat and saturated ghee is added to
weddings and other ceremonial meals, as cooks say that food containing Delight
is produced from fats, pure ghee, and banaspati ghee. A balanced diet usually
consists of proteins, starches (carbohydrates), fats, vitamins, and mineral
salts.
Proteins are supplemented with milk, yogurt, and meat. Flour and legumes
also contain some protein. Starchy wheat flour, rice, and potatoes, etc. For the
fat, a small amount of milk, curd, and more oil is now used. The sources of
vitamins and mineral salts are fruits and vegetables. Vitamin C (Vitamin C) is
a very important vitamin, which is lost during cooking. Most of the vegetables
it contains are eaten raw.
Salad benefits
·
Since raw vegetables contain
adequate amounts of vitamins and mineral salts, they are more beneficial.
·
Vegetables do not gain weight.
·
A plate of salad on the table adds
to the enjoyment of the meal.
·
The lack of nutrition left in
cooked food is filled by salad and balance is established.
·
Fiber is obtained from raw
vegetables.
Four types of vegetables for salad
The
most important thing about a balanced diet is that it should include green
leafy vegetables and should be included on a daily basis. Leafy green
vegetables contain most, if not all, of the vitamin B complex.
This
category includes the following vegetables:
·
The first type includes spinach,
young mustard bulbs, young turnip and beet greens, lettuce leaves, and cabbage.
·
The second type is spicy green
vegetables. This group includes green fennel (when available), soybeans,
cilantro, mint, green chilies, bell pepper, onion, and garlic (if you don't
have green garlic, remove a few cloves from the garlic pod). ) (must be kept).
·
The third type consists of lemon,
if not available grapefruit can also be added.
·
The fourth type consists of common
vegetables such as cauliflower, beets, turnips, potatoes, and arvi, boiled and
eaten. Tomatoes, cucumbers, cucumbers, carrots, and peas can be washed and
chopped, and eaten.
Benefits of Leafy Salad Greens
Leafy
green vegetables are nutrient-rich because leaves contain the light-catching,
energy-converting machinery of plants. Salad greens contain Vitamin A, Vitamin
C, beta-carotene, calcium, folate, fiber, and phytonutrients. Leafy vegetables
are a good choice for a healthful diet because they do not contain cholesterol
and are naturally low in calories and sodium. Many of the health benefits that
leafy greens provide come from phytonutrients, unique compounds that provide
protection for plants. These compounds are becoming recognized as part of a
nutritious diet that promotes long-term health. Phytonutrients can act as
antioxidants, which help to prevent chronic diseases like cancer and heart
disease.
Benefits of certain vegetables
1. Potatoes:
Just as eggs are nutritious, potatoes are also nutritious vegetables. It is
also called "poor man's egg".
2. Cabbage (Karamkala):
In addition to nutrients and salts, its juice is useful in healing stomach
ulcers.
3. Spinach:
Contains vitamin A (Vitamin A) in significant quantity.
4. Peppermint:
Useful for stomach ailments, and breaks the wind.
5. Onion: Opens
blood vessels and Kills germs.
6. Tomato: The
position that apples have among fruits, tomatoes have among vegetables. It also
contains vitamin C. Tomato cures anemia.
7. Beets: According
to the latest research, eating about 2 pounds of raw beets a day reduces the risk
of cancer.
8. Cilantro:
Gives fragrance to salads, strengthens the stomach, and prevents evaporation.
9. Fennel: Useful for
sight.
10. Soy: It is an
excellent medicine to relieve asthma.
11. Cucumber:
Useful to relieve urinary irritation and normalize high blood pressure.
12. Carrot: A great
source of beta-carotene. Carrot prevents cancer and is beneficial for the view.
13. Garlic: Reduces
blood pressure.
14. Green chilies:
Vitamin C is found in it.
Why
salads are good for you
Eating
just one salad a day provides even greater health benefits than previously
thought, according to a study that examined the salad consumption of more than
17,000 adults. The
study, conducted by the UCLA School of Public Health,
and published in the Journal of
the American Dietetic Association (JADA),* found that those who eat
salads and raw vegetables with salad dressing have considerably higher levels
of vitamins C, E, and folic acid— all key nutrients in promoting a healthy
immune system. The findings of this study are consistent with the 2010 Dietary Guidelines for Americans that
recommend increasing vegetable and fruit intake and eating a variety of
vegetables, especially dark-green and red and orange vegetables and beans and
peas. Salads are a great way to meet your daily recommendation for fruits
and vegetables.
According
to the study:
·
Eating a salad a day is directly
correlated with higher nutrient levels.
·
Adding salad dressing to a salad
increases the absorption of certain nutrients being consumed.
·
The fat in salad dressing helps
absorb key nutrients such as lycopene and alpha- and beta-carotene.
·
People who eat salads, salad
dressing, and raw vegetables are more likely to meet recommended intakes for
vitamins C, E, and folic acid.
·
High fruit and vegetable
consumption has also been associated with lower rates of pre-menopausal bone
loss in women.
·
Consumption of as little as one
serving of salad or raw vegetables per day is significantly associated with the
likelihood of meeting the recommended nutrient intakes of each of vitamins A,
E, B6, and folic acid.
