Today we know that people "function as a whole", physical state affects emotional state. That's why with this content I want to put in their hands information that will allow you to feel better, by improving the way you eat and also the way you live.

Because if you don't feel well, you probably don't eat well and if you don't eat well, it will be difficult for you to feel well, because of them the phrase "we work as a whole".

The way we eat has changed a lot in recent decades.

Hundreds of medical researches have shown that it is necessary to select very well the foods that we include in the family diet and in most of the homes we tend to opt for relatively healthy recipes, but that in reality they are not nutritious for the members of the family.

The golden secret to providing our family with a healthy diet is to prepare "tasty" recipes that meet the requirements of international health organizations, such as the WHO (World Health Organization).

That's why we'll take the subject of Vegetables, a food that contains many nutritious elements and necessary for our bodies.

Vegetables moisturize, are rich in vitamins, minerals and fiber. Some contain more starch, so they provide more calories, and are also sources of antioxidants, nutritious and healthy, are essential in any balanced diet.

Meat stew accompanied with beans, chard, courgette and parsley tomato and onion salad, using vinegar, olive oil and salt in the salad.

Because of their nutritional qualities, vegetables play an important role in the balance of our diet, according to some nutritionists, we should include at least 400 grams of vegetables per day. Between three and five servings a day.

To cover the minimum recommendations, it is enough to eat vegetables in the starter dish and as an accompaniment to the main course, both at lunch and dinner.

The term'vegetables' refers to all herbaceous plants, which are grown and suitable for human consumption.

The term "vegetable" refers exclusively to green organs, i.e. leaves and tender stems or inflorescences (flowers, but we are not talking about eating roses and carnations).

These have a high water content, around 75-95% of the total weight, for this reason, they help to hydrate the body and eliminate toxic substances more easily, so they have a purifying action.

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Varieties

You probably think that all vegetables are the same, but I assure you that you didn't know that there are several types (characterized by their color).

Vegetables with green leaves: they provide few calories and have a great nutritional value due to their richness in vitamins (especially A, C, B Complex, E and K), minerals (especially calcium and iron).

Yellow vegetables: they are rich in carotene, a substance that favors the formation of vitamin, within this group although its color is not exactly yellow, is the carrot and the auyama (papaya).

Vegetables of other colors: they contain little carotene, but are rich in vitamin C and the B vitamins of the B complex.

Tubers and roots: they are very nutritious plants and constitute a daily staple food. Among the most popular is the potato, which contains abundant starch and easily digestible carbohydrates.

"The sweet potato has a composition and value similar to that of the potato, but with the addition of provitamin A, in the case of the yellow ones."

I'll leave you a list of the classification according to the edible parts.

Fruits: aubergine and Bell pepper.
Bulbs: garlic, onion.
Cabbage, broccoli, Brussels sprouts and cauliflower.
Hojas y tallos tiernos: acelga, espinaca y lechuga.
Roots: turnips, radish, beetroot and carrot.
Young stems: celery, white asparagus.

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Then I will do the preparation part of several simple and nutritious dishes. But, I'll leave you a breakfast I made some time ago, it's not a work of art but it's a representation of a breakfast made with love.

A man too busy to take care of his health is like a mechanic too busy to take care of his tools. Spanish proverb.

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Protein, an important element for balanced nutrition.

I will first leave some concepts to have a scientific notion and then make my application in the kitchen.

Proteins are complex molecules that are essential for the creation, structure and function of human body cells in this case.

Its name comes from the Greek word "proteos" which means "fundamental", which is why it has that name to relate to the important function it fulfils for life.

But at present they are overvalued, because it is considered that consumption has to be in large proportion and that only foods that have protein are meat or chicken, not knowing that these are classified into two types

Animal proteins:

These are those that come from animals (meat, fish, eggs, dairy products, etc.) contain a greater amount and diversity of essential amino acids.

Proteins are mainly made up of chains of basic compounds called amino acids.

"they are elemental units joined together that constitute the molecules called proteins."

The quality of proteins depends on their essential amino acid content.

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Plant proteins:

These are those that come from vegetables such as pulses, seeds, nuts, etc.

Nuts and seeds contain varying amounts of protein and are good snacks, and are very suitable to accompany salads. Some nutritionists recommend replacing animal proteins with plant proteins, because these can reduce the risk of heart disease, diabetes, and other illnesses as well as provide beneficial nutrients.

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Ready a quick and easy to prepare dish that contains a nutritious, tasty and eye-catching balance, uniting protein (meat and cheese), vegetables (which have important nutrients) and carbohydrates (potatoes).

I show the use of protein in portions combined with vegetables, something very important to maintain the balance of nutrients in each dish prepared.

Every picture shown here is a plate made by me. I'm not a chef or a nutritionist, I just give basic information on proper nutrition.