Making Healthy Food From Ingredients Arround Us

Eating is one the most important events in everyone’s life. The foods we eat are the source of our energy and nutrition. But we just know so little about eating, about how the foods we eat everyday affect our health. Eating is a mystery that our scientists are trying to solve. Research on pharmacological effects of foods is fast-paced and the results are exciting. The mystery of what foods can do for or to us has started to unveil. In order to effectively use foods for our health benefits, the following issues need to be considered:
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Keep up with the most recent scientific findings and make use of them for our health benefits Try to use variety of whole foods as much as possible Choice of foods is important: since healing power of a food is depending on the content of pharmacologically active constituents that differ among foods, and certain foods may need to be avoided due to their disease encouraging activities

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How do you prepare and eat your foods can affect their pharmacological effects Concerns about multiple health conditions: foods that benefit one health condition may be harmful to others Overall nutritional values of foods The example of healthfully food is “Vegetable Combo”.

Ingredients : • 2 Tbs olive oil Olive oil is rich in oleic acid, a monosaturated fatty acid, and phytochemicals oleurpein and hydrooxylorosol, potent anti oxidants. Olive oil can lower blood levels of cholesterol (LDL) , while raising the level of HDL. Olive oil can also reduce blood pressure and help regulate blood sugars. Oleuropein and hydrooxylorosol in oliveoil help fight cancers, especially breast cancer. • 1 cup of carrots, sliced on a diagonal

• ½ cup of cauliflower Cauliflower is low in fat. thus help fight osteoporosis. potassium (280 mg/100 g) and vitamin A (384 IU [115 mcg]/100 g. It has antidiarrheal. which are believed to be responsible for most of the pharmacological and antimicrobial actions. Broccoli is rich in cholesterol-reducing fiber and has antiviral and antiulcer activity. lutein. folate. lower chances of cancers (especially stomach cancer). a benign condition in which the skin turns orange. 1/2 cup of zucchini also contains 19% of the recommended amount of manganese. that may be beneficial to human health • 3 cloves garlic. Carrots are also rich indietary fibre. minced Garlic contains antibiotic and antioxidants including organosulfur compounds (diallyl sulfides). antioxidants. • ½ cup of broccoli Broccoli containts phytochemicals and antioxidants. which is metabolised intovitamin A in humans when bile saltsare present in the intestines. including indoles. It can lower blood pressure and blood cholesterol. water. vitaminC. beta carotene. and glutathione. • • 1 cup of celery. colon. quercetin. and breast cancers. • ¼ l chicken broth . isothiocyanates. possessing a high nutritional density. estrogenic. sliced on a diagonal 1 cup of zucchini. and vitamin C. glutathione. Broccoli is also a good source of calcium. particularly against lung. folate. It is a source of chromium that helps regulate insulin and bloodsugar. and diuretic activity. low in carbs but high in dietary fiber. Broccoli is strong in anticancer activity. glucarate.Carrot contains β-carotene. sliced on a diagonal The zucchini fruit is low in calories (approximately 15 food calories per 100 g fresh zucchini) and contains useful amounts of folate (24mcg/100 g).[3]Massive overconsumption of carrots can cause carotenosis. discourage dangerous blood clotting. Cauliflower contains several phytochemicals. common in the cabbage family. and minerals.

Add the remaining ingredients and simmer the mixture. Add garlic and stir-fry for 2 minutes.• • 1 Tbs light soy sauce 1 Tbs lemon juice ½ tsp pepper • How to make : Heat oil in a non-stick pan. You can try it at home and using ingredients around you. Serve immediately for maximum flavor and nutrition. Remember that “YOU ARE WHAT YOU EAT”. . Add vegetables and stir to coat with the oil. Making a healthy food is so simple. for 2 minutes more. covered.

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