Salam , dear all,
Seeking healthy menus for our healthy lifestyle??
Healthy diets must be balanced as in our pyramid of food which contains vitamins, protein (energy sources), carbohydrates (energy sources), fat in less amounts indeed.
Lets have a look of what we need in our daily diets.
**********VITAMINS*********
To tell you the truth , i really loves to eat vegetables especially the bright one in colours.
vegetables contain lots of vitamin A, B, C , E, K that we need to consume a lots in our healthy diets.
perhaps these kind of vitamins cannot being generated by our own body, except for vitamin D.
vitamins A , D, E, K are fat -soluble vitamins means are soluble in organic solvents whereas the B-complex group vitamin C are water-soluble which important in the break down, metabolism and digestion of proteins , fats and carbohydrates.
General roles of vitamins;
1) Vitamin A (Retinol ) -important for vision, growth and reproduction which constitute yellow-to-orange pigments in most vegetables and fruits eg; carrot, brocolli, apricots
2) Vitamin D (Ergocalciferol, Cholecalciferol) -important for bones, teeth which can be found in dairy products, eggs, oysters
3) Vitamin E (Tocopherols) -important for antioxidant for unsaturated lipids which can be found in vegetable oils , wheat germs, spinach, asparagus, cereals.
4) Vitamin K (Menaquinones, Phylloquinones)-important for blood clotting, maintains strong bones and prevent osteoporosis which can be found in pistachio nuts, leafy vegetables, soya beans, cauliflowers.
5) Vitamin B (Thiamin , Riboflavin)-important for metabolism process , maintaining the nervous system, help in productions of red blood cells, DNA & proteins in body which can be found in leafy vegetables, citrus fruits, wheatgerm, fortified cereal, brocolli.
6) Vitamin C (Ascorbic Acid)-important for connective tissue, and collagen formation , maintaining skin, teeth and streghten immune system which can be found in strawberries, strawberries, tomatoes, brocolli, blueberries, etc.
I will tell you the deficiency of vitamins intake in terms of symptoms and disease to the human in next entry *(^_^)* , stay tuned ..XOXO..
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ok..jom semak resepi yang fida sempat sediakan untuk hidangan tengahari dalam versi mudah, BM.
resepi ini sangat ringkas dan cepat dan yang paling penting amat berkhasiat. *(^_^)*
VEGE MEE WITH BROCOLLI & OYSTER MUSHROOMS
(hidangan untuk 2-3 orang)
Bahan-bahan:
1) sayur brokoli hijau-dipotong sederhana saiz dan dibasuh, ditoskan
2) cendawan tiram ikut sebanyak mana yang dikehendaki -dibersihkan dan ditoskan
3) 5 ulas bawang putih -ditumbuk
4) seinci halis-ditumbuk
5) 4 biji cili padi-ditumbuk (terpulang selera masing2 untuk kepedasan)
6) 300gm isi ayam di potong kecil (dibersihkan dan ditoskan)
7) 2 sudu besar tepung jagung (dibancuhkan untuk mendapatkan air bancuhan tepung)
8) sepaket mee kuning (dicelurkan dan ditoskan)
9)2 cawan air (kuah)
10) serbuk lada sulah (terpulang ikut citarasa masing-masing)
11) Perasa (garam/ajinomoto etc) ikut selera masing-masing.
Cara-cara membuat;
1) Tumiskan semua bahan yang ditumbuk dengan sedikit minyak, sehingga agak garing dan naik bau.
2) Masukkan air dan rebuskan ayam sehingga masak. Kemudian masukkan masukkan serbuk lada sulah dan sedikit bancuhan air tepung jagung. Masak sehingga kuah pekat.
3) Akhir sekali masukkan sayur (brokoli dan cendawan tiram ) masak sekejap sahaja dan perasakan dengan garam . Tutup api dan tuangkan kuah di atas mee kuning yang telah dicelur asing.
4) Vege Mee ready to be served. Selamat mencuba *(^_^)*.
Have a NICE day ALL *(^_^)*
http://www.fiedafrieda.blogspot.com
email-friedafieda@yahoo.com
contact us-013-3083792/017-3696845 / 03-20214321 (office hours)
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