Zambarau (Jambolan fruit) ni tunda moja zuri lakini mara nyingi linasahaulika au kudharauliwa. Kama matunda mengine mengi, tunda hili lina wingi wa vitamini C, pia vitamini nyingine ikiwepo A. Tukumbuke kwamba kila tunapoweza kuchanganya vyakula vya rangi mbali mbali katika mlo tunayotumia, basi tunaongeza ubora. Ongeza rangi ya zambarau katika matunda unayotumi, iwapo zinapatikana pale unapoishi. Hasa wakati wa msimu wake.
For fruits and vegetables, both amount and variety are important. The more the mix of colours the better the quality.
What is a portion?
Examples of a portion:
- One big slice of water-melon or pineapple = one portion
- One orange or banana = one portion
- One cup-full cooked spinach or carrots = one portion
- One handful grapes or berries =one portion
Eating the recommended five or more portions of fruits and vegetables everyday is estimated to reduce your risk of cancer by 20 percent. (Ref. World Cancer research Fund)
Jipende!! Eat plenty of vegetables and fruits everyday.
Most vegetables are best prepared/cooked immediately before eating.
To maintain the quality of green leafy vegetables:
• Wash before cutting and cut using a sharp knife
• Cook immediately after cutting
• Cook with very little water or use the steaming method
• Cook for a short time (do not over-cook).
• Eat immediately after cooking.
Learn to enjoy eating plenty of vegetables and fruits everyday.
This may be a difficult question to answer for most of us; because we may not know how much is enough! Before we refer to a specific amount, it may be necessary just to say that “we all need to eat variety and plenty of vegetables and fruits every day”.
Vegetables and fruits have plenty of essential nutrients for health. There is a lot of evidence that eating plenty of vegetables and fruits contribute a lot into prevention of many diseases including many types of cancer. Vegetables and fruits have natural compounds like beta carotene and vitamin c that helps to reduce the risk of many types to cancer. They also have other important nutrients like folate, dietary fibre, vitamin E and other minerals which are all very important in reducing many types of cancer.