lose weight with vegetables
Boil your vegetables.
If u are eating vegetables with cooked then boil your vegetables instead of cooking. Don’t add any thing in vegetables like oil, sugar because it increase fat. Cook vegetables or fruits in as small amount of water as possible and in covered pots. Cut vegetables that need to be cooked longer, but in larger pieces. Cook vegetables and pulses without adding baking soda. Only bare minimum water necessary to cover vegetables should be used. Spinach and other tender greens need to water.
Never store cut vegetables
As far as possible, eat vegetables raw or semi-cooked, especially crisp veggies like carrots, cabbages, turnips and capsicum.
Never store cut vegetables overnight. Prolonged exposure to air will destroy it nutrients. Store vegetables in the refrigerator in mesh bags, containers or wrap them in aluminum foils to reduce their exposure to air.
How to steam-blanch
which food is good for steam-balance.
In a covered large soup pot, bring 2 liters of water to a rolling boil over high heat. Place vegetables in steam rack or colander over the boiling water. (the bottom should not touch the water). Cover and steam for 2 minutes. Remove pot from heat. Remove the rack/colander and plunge veggie into a large bowl of cold water containing ice cubes. Let stand for 2 minutes, until vegetables cool thoroughly. Drain water and remove ice.
Guilt-free potato chips
How to make guilt-free potato chips: slice potatoes very thin. Blot them dry with paper towels, brush lightly with olive/peanut oil that’s been steeped with two crushed garlic cloves. Place them on a cooking sheet and bake at 350deg Fahrenheit for 45 minutes or until the potatoes look like golden crunchy chips.
Which food not to eat
Discover which food fights with fat.
Never eat any vegetable or fruit which is canned or cold storage or off seasonal, for the simple reason that they are bereft of any nutritional value and are also costlier.
Use pressure cooker
Use the pressure cooker to cook vegetables. Put them in a vessel without adding any water, or dribbling just a little, and pressure cook till just about done. The timing will vary according to the type of vegetable. Green veggies take just a few minutes to cook. While potatoes take longer.
Use new technology
Use the non-stick pan to fry fish, make omelet’s etc. Modern kitchen gadgets like Teflon-coated pans, copper-bottom pans, ovens, and the microwave help enormously in cutting down fat and retaining nutrients. They function on the principle of minimum exposure of foodstuffs to heat because of the reduced cooking time.
Keep in mind
Keep in mind too, the size, shape and density of the vegetables you are using. Carrots and turnips take longer to cook, so cut thinly; celery and scallions cook quickly, so cut them thickly.
Cook in small batches. If you overload your wok, you will lose that traditional, stir-fry crispness. Stir-fry meat, fish or poultry first. When just about done, remove, heat up again and stir vegetables separately and briskly. Return the meat to the work just as the vegetables begin to lose that raw bite.
Health is in your hand
| Name of
the food |
Protin | Fat | Carboh
ydrate |
Fibres | Calci
um |
Iron | Vitam
in-A |
Vitam
in-B |
Vitam
in-C |
Calo
ries |
| Cucumber
Bitter gourd(karalla) Plantains(rawbananas) Cabbage Cauliflower Pumpkin(gourd) Cluster beans Chola pods Tomatoes(ripe) Tindora Ridge gourd Bottle gourd Broadbeans(papadi) French beans Lady’s finger Brinjals Peas Tumip(salgam) |
0.4
1.6 1.4 1.8 3.5 1.4 3.7 0.9 1.0 1.7 0.5 0.2 4.5 1.7 2.2 1.3 7.2 0.5 |
0.1
0.2 0.2 0.1 0.4 0.1 0.2 0.1 0.1 0.1 0.1 0.1 0.1 0.1 0.2 0.3 0.1 0.2 |
2.8
4.2 14.7 6.3 5.3 5.3 9.9 3.5 3.9 5.2 3.7 2.9 10 4.5 7.7 6.4 19.8 7.6 |
–
0.8 – 1.0 – – 2.3 1.2 – – – – 2.0 1.8 1.2 – – – |
0.01
0.02 0.01 0.03 0.03 0.01 0.13 0.26 0.01 0.02 0.04 0.02 0.05 0.05 0.09 0.02 0.02 0.03 |
1.5
2.2 0.6 0.8 1.3 0.7 5.8 1.8 0.1 0.9 1.6 0.7 1.6 1.7 1.5 1.3 1.5 0.4 |
–
210 50 2000 38 84 330 – 320 28 56 – – 221 58 5 139 – |
90
24 15 150 110 200 – – 40 – 22 – – 144 21 15 120 40 |
7
88 24 124 36 2 48 – 33 – – – 12 14 16 23 9 43 |
14
25 66 30 39 28 56 18 20 27 18 13 59 30 41 34 109 34 |
| Bishop’s weed
Alavi leaves Carrot leaves Hermaphroditeleaves Hermaphrodite(red) Coriander leaves Betel leaves Spinach leaves Mint leaves Fenugreek –leaves Mustard seeds -leaves |
6.0
0.3 5.1 3.0 4.9 3.3 3.1 1.9 4.8 4.9 5.1 |
0.6
0.3 0.5 0.3 0.5 0.6 0.8 0.9 0.6 0.9 0.4 |
8.6
4.2 8.3 8.1 5.7 6.5 6.1 4.0 8.0 9.8 7.1 |
1.4
0.6 – – – – 2.3 – 2.0 1.0 – |
0.23
0.06 0.34 0.08 0.50 0.14 0.23 0.06 0.23 0.47 0.37 |
6.3
0.5 8.8 22.9 21.4 10.00 5.7 5.0 15.6 16.9 12.5 |
7500
– – – 11000 12600 9600 3500 2700 3900 – |
–
– – – 173 – – 70 – 70 – |
62
– – – 173 135 5 48 – – – |
64
20 58 47 47 45 44 32 57 67 55 |
Vitamin-A:
This vitamin helps to bone growth and tooth development and mainly helps to maintain healthy skin. So if u want to keep your healthy skin then use this vegetables
Leaves, Butternut, carrots, cabbage, peas, pumpkin, potato
This vitamin is essential for
Adults(daily needs) 1milligram(mg) = 1000 micrograms(mcg)
Mens
900 micro grams(mcg)
womens
700micro grams(mcg)
children
400micro grams(mcg)
click here. to know. How this food fights to lose weight
Vitamin-B1:
This vitamin is important in the production of energy. It also essential for the functioning heart, muscles and nervous system.
If u want to make good functioning muscles, heart then use this vegetables
Butternut, corn, Beans, Peas, potatoes, okra.
Adults(daily needs) 1milligram(mg) = 1000 micrograms(mcg)
Mens
1.3 mg
womens
1.0 mg
children
1.1 mg
Vitamin-B2:
This vitamin is important for the body growth, red cell production and it essential for releasing energy from carbohydrates.
For this reasons you have to use this vegetables
Leaves, Beans, Lima, peas, pumpkin, potato, chard.
Adults(daily needs) 1milligram(mg) = 1000 micrograms(mcg)
Mens
1.5 mg
womens
1.2 mg
children
1.3 mg
Vitamin-B3:
This vitamin is important for the functioning of digestive system, skin, nerves and essential for convert food into energy.
To digestive system you have to use this vegetables
Butternut, Corn, Mushrooms, Okra, Pumpkin, Potato.
This vitamin is essential for
Adults(daily needs) 1milligram(mg) = 1000 micrograms(mcg)
Mens
17 mg
womens
13 mg
children
15 mg
Vitamin-B5:
This vitamin is important for metabolism of food and good cholesterol
For good cholesterol use this vegetables
Potato, Mushrooms, Pumpkin, Beans, Butternut.
This vitamin is essential for
Adults(daily needs) 1milligram(mg) = 1000 micrograms(mcg)
Mens
10 mg
womens
10 mg
children
5.5 mg
Vitamin-B12:
This vitamin helps in the formation of red blood cells and maintenance of the nervous system.
This vitamin-B12 we can found only in fish, meat, Cheese, beef, eggs, pork, chicken but not in fruits or vegetables.
This vitamin is essential for
Adults(daily needs) 1milligram(mg) = 1000 micrograms(mcg)
Mens
2 mcg
womens
2 mcg
children
1 mcg
Vitamin-C:
Besides causing a disease called scurvy; lack of this vitamin may cause problems of teeth and gums internal hemorrhage, osteoporosis of bones, weight loss and infertility.
This vitamin is special use in lose weight
For weight loss you can use this vegetables
Pepper, chard, leaves.
This vitamin is essential for
Adults(daily needs) 1milligram(mg) = 1000 micrograms(mcg)
Mens
75 mg
womens
65 mg
children
60 mg
Vitamin-E :
It is important for health of red blood cells, prevents lung damage from many pollutants.
Many women’s use this for remove wrinkles.
Vitamin-K works as same Vitamin-E
You will find this vitamin in vegetables like potatoes, pumpkin, butternut, chard.
This vitamin is essential for
Adults(daily needs) 1milligram(mg) = 1000 micrograms(mcg)
Mens
15 mg
womens
12 mg
children
8.3 mg
