Healthy Food for the Eyes ;

 
                           

                                                   (RICE WITH CARROT)

       Good eyes sight really and greatly improve one’s quality of life one of the many ways of improving and maintaining good eyesight is through increasing intake of vegetables and fruits which are rich in vitamins and minerals
 
Lack of vitamins in our food and poor nutrition’s can cause a vision disease and eye disorder such as blindness, muscular degeneration (a disorder of the retina which usually in the centre of the visual field), glaucoma (diseases of the eye that cause vis
ion loss and blindness), diabetic retinopathy (damage to the retina caused by completion of diabetes mellitus), burned cornea, cataract myopia (a vision condition I in which close object are seen clearly), presbyopia (an age-related visual impairment leading to a decrease in clarity of near vision),dry eyes, watery eyes, blindness, double vision, conjunctivitis(one of the most common and treatable eye infection in children and adults characterized by inflammation of the conjunctiva) veratitis (inflammation of the cornea) and colour blindness.
      For us to maintain proper and good eyesight, it is therefore essential to increase intake of vegetables and fruits, this edition of “healthy eating” deals ith rice and carrots as one of many foods for maintaining proper eyesight. This dish adequately combines the nutritional and digestive properties of rice and vegetables (carrot and spinah),
       It is a good source of B group vitamins, vitamin C, A, E, Iron, magnesium, potassium, high levels of the antioxidant latein and zeaxanthim.
    According to the glaucoma research foundation, spinach in particular contains high levels of the antioxidants latein and zeaxanthim which are essentials for protecting the eyes from degeneration, apart from maintaining proper eyesight regular consumptions of rice with carrot helps in prevention of obesity (excess fat in the body) cardiovascular disease, cancer, lowered resistance to disease, and infections and promotes good health,
            EQUIPMENT FOR PREPARERATION
Cooking gas, kerosene stove or firewood, pot, frying pan, knife, cutting board, spoon.
  Ingredients quantities
Rice                                      350g
Carrot                                   250g
Onion                                    1 medium bulb
Garlic                                    2 cloves
Spinach                                1 small bunch
Olive oil                                7 table spoon
Salt                                        very little
Magi                                     cube 2

   Method of preparation
-wash the rice par boil for 20 minutes, peel and chop the carrots into slice and onion into rings
-peel and chop garlic
-Heat the oil in a large frying pan, and add the onion hen the onion is transparent add the carrot. Add the drained rice after 4 minutes stir
-in a separate pot, boil vegetable, small salt and magi cube
-add the boiled vegetable to the frying pan
-add the chopped garlic
 Reduce the heat to the minimum, simmer until the rice is tender, dry and fluffy (about 20 minutes)
-remove from the heat and low for 5 mins before serving.