One healthy diet is eating vegetables every day. You can find many Indonesian recipes that are based on a mixture of vegetables, such as fresh vegetables, karaoke, Gado-Gado, or pencil. But did you know that there are several types of vegetables that need more effort to be digested by the body after you eat? So, how to outsmart if you love to eat vegetables? Come on, see some of the tips below.
The right way to eat vegetables so they are easily digested
The British Nutrition Foundation says that vegetables and fruits are a healthy diet because they are rich in fiber, vitamins, and minerals. All these nutrients are needed by cells, organs, and tissues to work properly.
In addition, vegetables also maintain a healthy weight because it is basically low in calories and fat. As you know, excessive fat and calorie consumption can increase the risk of various health problems, such as obesity, cancer, heart disease, and stroke.
Although healthy, some vegetables are difficult to digest by the body. However, you do not need to worry if you want to eat vegetables burdens the work of the digestive system. Consider some of the tips below:
1. Chew until blended
Chewing food quickly becomes one of the reasons saur becomes more difficult to digest. Especially if the vegetables you eat are still raw. One reason is the insoluble fiber contained in the vegetables you eat.
Unlike fat or protein, fiber passes through the digestive tract as a whole and reaches the large intestine. In this organ, these fibers are not completely destroyed by bacteria so they are more difficult to digest.
That is why you are required to eat vegetables and other foods calmly. This way, your concentration will focus on the texture of the food when it is chewed in the mouth.
During chewing, food is not only destroyed by your teeth. Enzymes are also released through saliva so that vegetable nutrients can be broken down and absorbed by the body more easily. The easier food is digested and absorbed by the body, the healthier your digestive system.
2. Do the right cooking process
Vegetables such as cabbage and broccoli, including foods that are difficult to digest if consumed in raw conditions. In order not to burden your intestines, this type of vegetable should be cooked first. There are many ways to cook vegetables, such as pan-fried, fried, boiled, or grilled.
However, you need to know that how to serve it can reduce the nutrition of the vegetables you eat. For example, boiling vegetables will indeed make the texture softer and easier to digest. However, vitamin C content will be reduced because of heat exposure.
Conversely, if vegetables are fried, the texture may be more crispy and tasty. However, there will be additional fat and this can make it more difficult for the body to digest.
So, it would be better if you boil the vegetables not withered and use enough oil. Choose the type of oil that is best for cooking, such as olive oil.
3. Serve as juice
An alternative way to make the vegetables you eat easy to digest is to serve them in the form of vegetable juice. In this way, the texture of vegetables will be softer and easier for you to consume.
Examples of some vegetables that you can make juice are spinach, celery, or broccoli. In order to taste good, you can combine it with fruit or other ingredients, such as pineapple, lemon, apple, milk, or honey.
Things to consider when eating vegetables
Eating vegetables is healthy for the body, but this is not completely perfect. Here are the things to consider when eating vegetables:
- When you serve vegetables, pay attention to the cleanliness of vegetables. Choose the part that is not damaged, then wash the vegetables thoroughly with running water.
- Portions of vegetables must also be considered because if eaten in large quantities at once the stomach will become bloated.
- Combine with other types of food, such as fruit, seeds, nuts, and meat. Try adding pieces of chicken, eggs, or nuts in the diet you consume.