Superfoods and their benefits
Some foods are so rich in nutrients, according to scientists can slow significantly the main problems of aging such as cardiovascular disease, type 2 diabetes, certain cancers. Unfortunately, our daily diet is rich in animal and trans fats, refined carbohydrates and table sugar, sweets, salt and calories but low in fiber, vitamins and minerals as well as good for containers fat. Human beings are created by nature and have developed in the process of evolution as a very suitable to eat raw fruits and vegetables, grains and nuts not-fat meat of the game, fresh fish. Instead, we eat in restaurants for quick snacks and canned and packaged absorption and high-calorie foods containing trans fats from supermarkets. We offer you a list of foods and their replacements are good for our body. Of course, in no way saying that these are the only food to eat – a healthy diet is rich of proteins and glucosamine sulphate.
Legumes: lentils, beans
They are low in fat, cheap, while a good source of whey protein and fiber (fiber).
Three full tablespoons boiled lentils (50 grams) contains 17 grams of protein and only 0.75 grams (less than one gram) of fat, add oil unless, of course. This quantity equals one bread unit (1 hee) = 12 grams carbohydrate = half a slice (25 grams) of bread.
The same amount of carbohydrates (12 grams = 1 heh) contain three full tablespoons of beans.
Is recommended to buy pulses from the market, but when you have to use cans with them, always wash them well to remove salt.
Blackberries, currants, raspberries, strawberries, blueberries, cherries, sour cherries
Blackberries are one of the most important superfoods, along with spinach and salmon. They contain more antioxidants important for the health of any fruit or vegetable and at least five times more antioxidants than carrots, apples or broccoli. A perfect way to serve them in low fat yogurt, without adding sugar. Lovers of sweet taste may use artificial sweetener such as Equal, for example.
Broccoli, spinach, Brussels sprouts, cauliflower, nettle
Try to eat between 100 and 200 grams of these vegetables. Broccoli protect against stomach cancer, lung and colon. They also strengthen the immune system, reduce the risk of cataract, are beneficial for the heart, lungs and blood vessels, helping to build bone.
All these vegetables are not calculated in the bakery unit.
Protect against cardiovascular disease and stroke, cancer of the stomach, prostate, lung, uterus, colon and breast.
Spinach slows of senile cataract (cloudiness of the lens of the eye).
Tomatoes
Try to include 200 grams of tomatoes in your daily menu. They contain lycopene – the pigment that gives red color and which believes that protects against cancer, particularly prostate cancer. Lycopene also helps the skin to better tolerate strong summer sun. It indirectly helps the eyes. And last but not least, fresh tomatoes have very few calories and carbohydrates, therefore, not be calculated in units of bread.
Oat bran
Oats have fewer calories but very fiber and protein. He is also a great source of carbohydrates. Contains twice as much protein than brown rice and a rich source of iron, selenium and soluble fiber.
Oat bran (3 tablespoons equal) = cooked rice (2 full tablespoons) = 1 ah = 12 grams carbohydrate = 1 / 2 slice of bread (25 grams)
Oranges, grapefruit, tangerines, kiwi
It is recommended to eat one fruit a day. Oranges are one of the best sources of vitamin C.
Orange (1 small) = Grapefruit (1 / 2) = mandarins (2 small) = kiwi (2 small) = 1 ah = 12 grams carbohydrate = 1 serving fruit
Pumpkin, carrots
It is good to serve around 100 grams a few times a week.
Rich in fiber and poor in calories, pumpkins are extremely useful food. They are rich in potassium, magnesium and vitamin C and E.
Pumpkin and carrots are an excellent source of carotenoids reduce the risk of lung cancer, breast, skin, colon and prevent cardiovascular diseases.
In quantities up to 200 grams is not converted into bakery units.
If pumpkin is served with chopped nuts, must be given their calories – one full tablespoon walnuts (15 grams) has 65 calories. Great idea, pumpkin and sprinkle with cinnamon. We can shape it further with artificial sweetness sweetener as Equal powder.
Salmon, tuna, sardines, herring, trout
Up to 100 g twice weekly is the recommended dose. Salmon is one of the richest sources of omega-3 unsaturated fatty acids in nature. Protects against heart attack, heart problems, certain cancers, insulin resistance, asthma, depression, high blood pressure. Fish should not be fried, but be prepared on the grill or steam!
Soybeans, tofu
Try to eat about 15 grams soy protein per day. Soy is inexpensive and very low glycemic index food containing vitamin B group, minerals (calcium) and trace elements (iron, magnesium, phosphorus, zinc). It has much fiber and plant omega-3 fatty acids.
Protects against cardiovascular disease, cancer and osteoporosis. Helps to overcome the symptoms associated with menopause (“hot” flushes, night sweats). The best thing about soy is that you can plug in all food and use it in grain, flour, milk or by cube (tofu).
4 full tablespoons soy beans (60 grams) = 12 grams carbohydrate = 1 heh
Soy milk is obtained by boiling of soya beans and has similar content of carbohydrates and protein with that of animal milk: 1 cup = 12 grams carbohydrate = 1 heh
Tea – black and green
Try to drink more than one cup per day. Tea no calories (if not sweetened with candy sugar), not expensive and has a wonderful taste. Reduces blood pressure, protects against osteoporosis and some cancers, heart attack and allegedly kept the skin from damage of the strong summer sun. There are also anti-allergic and anti-inflammatory action. Previously thought that green tea is more beneficial than black – now argues that both are equally good for our body. Sweetening – reused sweetener. Tea is healthier when they drink pure, ie without milk.
Walnuts, almonds, sesame seeds, peanuts, pumpkin and sunflower seeds, chestnuts
All are useful but also very rich in calories! Try to eat them in 25 g three or four times a week.
Special nuts – recommended 30 grams a day (5-6 nuts), as they reduce “bad” cholesterol and improve lipid profile in people with type 2 diabetes.
Warning! Walnuts and other nuts should not be added to food, but must replace the daily menu of the sources of animal (saturated) fat and calories: 30 grams walnuts nuts = 5-6 = 2 tablespoons = 15 grams fat = 135 calories
Walnuts reduce the risk of heart problems by at least 15%. They are rich in omega-3 fatty acids and natural form of vitamin E (a powerful antioxidant!), Fiber and protein.
Warning! Pre-roasted nuts (cashews, peanuts, almonds) contains much salt and hydrogenated fats.
Low-fat yogurt
Try to eat 400 g low-fat yogurt each day. Where no added sugar, yogurt has a very low glycemic index and low in calories. Inhibit the development of certain types of bacteria that are not good for the body and stimulates the immune system. Milk is rich in calcium and protects bones from osteoporosis.
