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I want to give some rules of healthy living and information about fibre food consummations.
Here some rules;
o Eat less oil foods, fibre and starched foods in your daily nourishment.
o Work to eat less 3 number vegetables in a day. Because vegetable consumption strengthens your immunity system.
o Drink less 1 lt. water, daily . water aids to flow out the body tocsins.
o Do exercises like running, ridding bicycle, your half an hour of the week, by 3 times. If you can’t any of them, walk.
o Eat them as 18 gr. Every day. They aid to the digestion and supply energy in the day.
As to research of Health Organisation of the World, fibre foods don’t be fat. Furthermore, they prevent the body about diabetes, high cholesterol. As the research of the EPIC that studies about cancer and nitration on 400.000 person in 9 countries, in 15 years, on ones who habit to feed by fibre foods, column and rectum cancer risk is decreased by 40%.. Although, on another research that covers 68.000 women and continue 10 years, it had defined that heart disease risk is decreased by diet that has high concentrate fibbers.
The fibre foods that have an important place in daily food consumption, create filled feeling and decrease eating willing, because of they have expanding ability feature as 20% of their volumes. The fibre foods that have less energy ratio, supply blood sugar and cholesterol controlling. Also they relax the digestion system. A person’s daily fibre food needing is 25-30 gram. The fibres are two types as solubility and no solubility.
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The solubility fibbers be gel when they mixed a liquid. Rich foods as solubility fibre are; oats bran, bean, pea, oats rice and citrus fruits. When the insolubility fibres mixed by the water, the gel doesn’t be.
The foods that are rich of solubility fibbers; oats wheat bread, oats wheat, rye, covered rice, barley, cabbage, carrot and brucsel cabbage.
It is useful to eat a handful in every meal from the leguminous seeds. Although these foods has not more calorie as more as they be keep as fill. They clean all of the tocsins and remain materials, during the digestion. Cooking the leguminous seeds, supplies to easy digest starch materials in it. Also, fibres food values increases during to cook. There is 25 gr. lentil 11.7 gr. Fibre in 100 gr. dry bean.
As the result, leguminous seeds and cereals products that are rich for the fibre must eaten as more by us and we must repair these products that include these foods by 2 day in a week.
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ABC family is in Turkish Kitchen |
LENTÝLLÝ BÜKME |
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I n g r e d i e n t s: |
• 1 water glass ABC Green Lentil • 1 number middle boy onion • 250 gr. flour • 250 gr. margarine • 150 gr. rubbed poppy •1 tea spoon black pepper •2 tea spoon salt
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P r e p a r a t i o n :
• Filter the lentil by to boil in 2 glass. |
| • Cut the onion by thin. |
• Roast the onions in middle large saucepan in the margarine that you roasted it, until they will be pink. Extinguish the fire. • Mix roasted lentil with the onion. Add the salt and black pepper. • Soften the flour as earlobe thickness by to knees. Rest it 20 minutes by to lay a covet on it. • Open the paste by the rolling pin. • Melt the margarine and add the poppy in it. Spread this mixing on the paste. |
| • Reopen the paste folding to four by the rolling pin. Repeat this operation as four times. |
| • No aril the paste and cut parts that are big as the egg from the paste.
• Put the lentil mixing to it, by a spoon; by to open every parts, one by one and cover the paste by two sides.
• Cook it by to spread the oil and the poppy mixing, in the oven that is heathen to 200?C |
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