Today’s diet affects health in general, especially in light of the reliance on fast food and ready-made foods that cause many diseases, according to scientific studies, including obesity, heart disease and diabetes, especially since they are saturated with fats, so they are unhealthy, but they can be replaced and the diet improved by relying To eat healthy foods without oil within our daily system, which is directly reflected positively on improving the general health of the body.
Harmful effects of oil in food:
- Logge artériels
- Hypertension
- Increased risk of heart attacks
- Increased risk of stroke
- obesity
Many types of cancer - cause diabetes
- Hardening of blood vessels and arteries
Healthy foods without oil:
You can prepare healthy food without oil in your home to change your dietary pattern, and without a high cost as well. Here are easy and simple ways to prepare healthy food without oil:
1- Sauteed vegetables:
the components :
2 potatoes + 2 zucchini fruits + 2 carrots + a cup of peas + 2 colored peppers + salt and black pepper
How to prepare sautéed vegetables:
Cut the ingredients into wide slices, boil a pot of water on the stove, put a strainer over it, put the vegetables in it, and cover them until they are cooked through the steam only, then add salt and black pepper and stir them several times until they are cooked on all sides.
2- Healthy boiled rice:
Ingredients: 2 cups of water + a cup of rice + a spoonful of salt
How to prepare healthy boiled rice:
Wash the rice, drain it and put it in 2 cups of water on the stove and let it boil and continue to stir it, then add a spoonful of salt and stir until it is cooked, then drain it from the water well and serve it with sauteed vegetables.
3- Grilled Pane:
the components :
Chicken breast + yogurt box + lemon juice + onions + salt and black pepper
How to prepare grilled paneer:
Grate the onions and add yogurt, lemon, salt and black pepper to it, put the pane in the seasoning and leave it in the refrigerator for half an hour, then put it in a tray and put it in the oven with the seasoning and flip it on both sides until it is cooked.
4- Pasta with sauce without oil:
the components :
Spaghetti pasta bag + 2 crushed garlic cloves + salt and black pepper + 2 cups of water + sauce
How to prepare pasta with sauce without oil:
Boil the pasta and drain it, and in another bowl, add two tablespoons of sauce with crushed garlic, then add two cups of water with salt and black pepper, and leave it on the stove to boil for 10 minutes, then add the sauce to the pasta, stir it well, and serve it with green salad.
5- Grilled fish without oil:
the components :
A kilo of tilapia fish + 2 lemons + salt, pepper and cumin + a spoonful of ginger + a spoonful of fish spices + sliced onions and tomatoes
How to make grilled fish without oil:
Clean the fish well and mix the spices with ginger, lemon, salt, pepper and cumin and put it inside the fish with sliced onions and tomatoes and stack it in a tray, then cover it with foil, then put it in the oven and after 15 minutes, remove the foil and leave it under the grill until it is done