Categories
Digestive System

Real bombardment of nutrients

Each of us has different goals when it strives for a dream figure – some people are putting on unnecessary kilograms, others are at the stage of building muscle mass. Also the field of sport imposes our preferences regarding the figure. However, in each case, this diet represents 80% of success. The form begins on the plate! Eating processed foods with low nutritional value, we will never feel good and full strength. It is time to introduce into the diet products that are a real bombardment of nutrients.

Egg 
The composition of the egg amino acids is a standard protein to determine the appropriate proportion of amino acids in other products. Most contain cysteine, an amino acid that is necessary for the synthesis of the strongest antioxidant in our body – glutathione. It is a source of nutrients, such as choline, aiding nervous system and integrity of cell membranes, or fat-soluble vitamins, mainly A and D, which has a beneficial effect on any body system, not only bone.
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Chinese cabbage

This inconspicuous plant belonging to the cabbage family contains many nutrients. Chinese cabbage, like every green vegetable, contains chlorophyll, which supports the body’s cleansing processes. It is also a source of provitamin A, vitamin C, folic acid and a valuable source of calcium. The anthocyanins contained in it are strong antioxidants.

Orange Triad + Greens

Spinach

Chlorophyll giving intensely green color to spinach leaves, contributes to the detoxification of the body, hence green cocktails are considered to be the source of youth. In addition, it contains many essential elements, such as magnesium, calcium, iron, potassium and zinc. Unfortunately, oxalic acid contained in it hinders calcium absorption, therefore it should be consumed with products rich in this element, eg with dairy products.

Parsley

Parsley is usually added in symbolic amounts to dishes, meanwhile you can easily make a green cocktail or pesto, because it is really worth it. It contains twice as much vitamin C as citrus fruit, more calcium than dairy and three times more iron than beef steak. Vitamin C facilitates the absorption of iron contained in plants.
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Kale

Like all vegetables from the brassicaceae type, kale is a rich source of beta-carotene, vitamin C, K and folic acid. It is a source of protein and contains all the essential amino acids.

Curd cheese

Cottage cheese is a good source of protein, and at the same time contains very few calories, because only 99 kcal per 100 g. The protein suppresses the appetite and contributes to the acceleration of metabolism, causing a negative caloric balance.

Buckwheat groats

The standard meal of a person exercising is chicken and rice. Meanwhile, there are much better sources of carbohydrates, like buckwheat, which additionally contains about 11% of protein. It is a rich source of magnesium, zinc, manganese, selenium and potassium, as well as all B vitamins, which are essential for the proper metabolism of carbohydrates and proteins.

Turkey

Just like chicken, turkey meat is lean. Its advantage is low fat content with high protein content. Turkey is also suitable for those who, due to their health condition, should be on an easily digestible diet.

Trout

Trout meat not only contains the most protein among fish, but it is also a valuable source of omega-3 fatty acids. They have a beneficial effect on the circulatory system, lowering triglycerides, normalizing the heart and beneficial effects on the nervous system. Trout is a good alternative to large marine fish, such as tuna and salmon, which can be contaminated with heavy metals.

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Categories
Healthcare

Enjoy the bean while it is!

Broad bean nutritional value 

Do you know that wild beans grow in Africa? In Poland, broad bean appears at the beginning of summer and, like other legumes, it is a treasury of nutritional value. It contains a lot of protein, fiber and low in calories (100 g is just 66 kcal and about 6 g of fiber, which helps to protect the mucous membrane of the large intestine from toxic substances). It has also been shown to reduce blood cholesterol because it binds bile acids in the large intestine. 

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Here you can find dietary fiber – CLICK 

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Broad bean is rich in isoflavones and plant sterols. Isoflavones, such as genistein and daidzein, act protectively on the breasts, protecting them against cancer. Broad bean is characterized by a high concentration of an amino acid called levodopa (a precursor to dopamine), which acts as a neurotransmitter in the brain, but also raises testosterone levels and increases the synthesis of growth hormone. 

Delicious hummus from broad bean. Will you be tempted? 

Broad bean has a high nutritional value, it provides a lot of B vitamins 100 g fresh grain contains 423 micrograms or 106% of the daily requirement for folic acid. 

In the broad bean seeds we can also find vitamin B6 (pyridoxine), thiamine (vitamin B1), riboflavin and niacin. Most of these vitamins function as coenzymes in the reactions of the cell in the transformation of carbohydrates, proteins and fats into energy. 

What beans to buy? 

Very young broad beans, like sugar peas, can be eaten raw. Mostly sold beans are already shelled and stored in sealed plastic bags. It is not known if it is fresh and therefore it is best to buy it in pods. They should be intensely green, without discoloration and mold. 

How to store broad beans? 

Broad bean in the fridge retains its nutritional value for about a week. It can be eaten as a snack, it is also a great ingredient in salads. Unfortunately, it causes bloating and excessive fermentation in the gut. The way to eliminate excess gases is the addition of ginger, kelp or spice cumin, cumin or laurel leaf. 

How to cook broad beans? 

Bloating and gases are caused by oligosaccharides in grains, which unfortunately are not digested or broken down by intestinal bacteria. So to avoid stomach sensations, you can eat a glass of cooked beans (3 g oligosaccharides) at one time or cook the seeds properly. How to do it? 

You should pour the beans very hot water, leave for an hour, pour out the water and cook again in new water, salting at the end of cooking. Some recommend cooking it with the addition of fennel, especially if someone does not like the smell of boiling broad bean, but also lemon juice, sugar, herbs. So prepared it will work well in a salad with broad beans. If the broad bean is young (small, with a delicate, green skin), cook it for several minutes – preferably steamed. The older broad bean needs to be cooked for several dozen minutes to be soft (30-50 min.). It’s best to check every now and then, if it’s ready. 

Broad beans – who can hurt? 

Bean is not for people who suffer from gout (due to the presence of purines), tend to form oxalate stones in the kidneys and problems with the digestive tract. 

Broad beans may also occasionally cause serious allergic reactions, known as favism. Disease symptoms occur in people who have a mutation in the G6PD gene after exposure to various environmental factors, the most important of which are medicines, the intake of broad beans (Vicia faba) and contact with its pollen. 

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You can read also: Dietary fiber and weight loss

Categories
Healthcare

15 products that are always worth having in the kitchen if you want to eat healthy!

1. Whole-grain pasta 

The source of complex carbohydrates, dietary fiber, B vitamins 

Just cook pasta, add pesto and mozzarella and you have dinner ready! In a crisis situation, you can combine it with parsley, nuts and dried tomatoes. Wholemeal pasta is a fast dinner base. 

2. Buckwheat groats 

The source of complex carbohydrates, dietary fiber, magnesium 

The man lives not alone! Buckwheat is a nutrient-rich dinner base, and thanks to its characteristic, nutty flavor adds a flavor. Turbo fast dinner? Combine the buckwheat groin with vegetables into a frying pan and fried egg. Voila! 

3. Mountain oat flakes 

The source of complex carbohydrates, dietary fiber, manganese and selenium

Oatmeal will save many breakfasts. Boil them on water, milk or a vegetable drink (vegetable milk), add fresh fruit, warming spices and any nuts. You will get a filling meal! 

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4. Beans in a can 

Source of protein, dietary fiber, zinc 

It’s always good to have at least one can of white beans at home, because it’s a very good source of vegetable protein. If you do not have meat or dairy products at home, it is the beans that will provide the building material for your muscles. Combine the beans with tomatoes from the can, season with herbs and eat it with a good sourdough bread. 

5. Vegetables for a frozen frying pan 

Source of dietary fiber, vitamins and antioxidants 

In the freezer always have a few packages of vegetables in the pan. Just cook them on a spoon of rapeseed oil and add an egg to them to prepare a wholesome dinner. 

6. Tomatoes in a can

The source of potassium and anti-cancer lycopene 

Tomatoes from the can is a very good base of the sauce and a great addition to the vegetable soup. Add them to pasta, combine with fresh basil and chili spices. Express dinner ready! 

7. Frozen strawberries 

Source of dietary fiber, antioxidants and vitamin C 

Use them as a sweet addition to natural yoghurt. You can add them to the porridge or blend with kefir and banana for a smooth cocktail. They will also work as a snack! 

8. Apples 

Source of dietary fiber, vitamin C 

The greatest advantage of apples is that they can be stored for a long time. This is a fruit that you will quickly catch when leaving home, when you do not have time to prepare a second breakfast. Peeled and diced apple with the addition of cinnamon can be added to the porridge, and baked with walnuts and a small amount of honey will work as a dessert. 

9. Walnuts 

The source of healthy fat (polyunsaturated fatty acids), magnesium, iron 

A spoonful of chopped walnuts will perfectly complement any main course. Their handful is a good choice for a snack on the run, when you drive a car and you do not have the opportunity to eat anything else. 

10. Linseed oil 

The source of healthy fat (polyunsaturated fatty acids), vitamin E 

The addition of linseed oil will make the dish more filling. It will absorb fat-soluble vitamins. Linseed oil also has anti-inflammatory properties, protects the circulatory system, reduces the risk of atherosclerosis and myocardial infarction. Add to dishes (eg for salads) only cold! You can not fry on linseed oil! 

11. Refined rapeseed oil 

The source of healthy fat (polyunsaturated and monounsaturated fatty acids), vitamin E 

Rape oil is the oil of the north. This refined is suitable for frying, because it is resistant to high temperatures. In comparison with olive oil, it has much more pro-health fatty acids from the omega 3 family. 

12. Eggs 

Source of protein, B vitamins, iron 

In the egg you will get a wholesome protein and a whole set of vitamins and minerals necessary to make life. You can use them for breakfast (scrambled eggs), dinner (fried egg) or dinner (hard-boiled egg). Store them always in the back of the refrigerator (never on the door). Thanks to this, they will stay fresh for a longer time. 

13. Dried herbs 

Source of antioxidants 

Always have a large selection of dried herbs and 2-3 fresh herbs in the kitchen. Thanks to spices, you will create strong, deep flavors of dishes. Herbs are a source of powerful antioxidants that inhibit the negative impact of free radicals on human body cells. 

14. Bitter chocolate (minimum 70%) 

The source of magnesium and copper 

Everyone needs a bit of pleasure right? Bitter chocolate is a combination of nutritional value and pleasant taste sensations. Feel like sweets – put on the highest quality! 

15. Sardines in tomato sauce 

The source of healthy fat (polyunsaturated fatty acids from the omega 3 family), protein, calcium 

If you want to cover the body’s need for unsaturated fatty acids, you need to eat fish. Sardines have a lot of omega 3 acids and are not contaminated with mercury. Tinned sardines in tomato sauce always in a kitchen drawer. Use them as an addition to a salad or sandwich base. 

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You can read also: Antioxidants and training adaptation

Categories
Digestive System Health & Beauty Healthcare

25 products to facilitate weight loss

When going on a diet, you do not have to go hungry. All you have to do is enter the products on the shopping list, which suppress hunger, are tasty and healthy. And there are a lot of them!

  1. Greek yogurt

What makes Greek yogurt help in weight loss? The protein content in it – twice as much as in other yoghurts. The protein is digested longer, and therefore better fed. It is best to reach for Greek yogurt with the lowest sugar content, which allows to prevent a rapid increase in blood sugar, inhibit hunger pains and keep the body in the mode of burning calories from fat.

  1. Quinoa

In stores you can also find it under the English name quinoa. It is a seed originating from South America, which by the Incas was called “the mother of grains”. In comparison with other cereals, quinoa has the highest protein content – 8 g in the amount contained in the glasshouse. It is also rich in fiber and easy in kitchen cooking – a quinoa is enough to cook just like rice. Quinoa has more calcium than milk. It is a very good source of iron, zinc, selenium, vitamin E and B vitamins.

  1. Cinnamon

Scientific research suggests that cinnamon may help stabilize blood sugar levels. This is a key issue in controlling excessive appetite, especially in people with type II diabetes. Cinnamon, instead of sugar, you can season coffee and tea. It’s a simple and tasty way to eliminate calories and fructose from sugar added to these beverages.

  1. Hot paparika

Chilli pepper contains an odorless substance called capsaicin, which suppresses appetite and slightly accelerates metabolism. Spicy seasoning makes it eat less of it, so you absorb fewer calories.

  1. Grapefruit

Although this fruit has no magical effect on metabolism, it allows you to get saturated at the expense of fewer calories consumed. It is also rich in cellulose (unless it gets depleted of all the “membranes” and the whole white skin), which suppresses appetite. The best idea is to eat a half of this fruit before a meal. Why else should you eat grapefruit, when you lose weight, read here.

  1. Watermelon

Fruits containing a lot of water help to fill the stomach, preventing overeating with other calorie foods. Many fruits and vegetables can fulfill this task, and watermelon is only the best representative of them. This fruit also contains a large amount of lycopene (an antioxidant) and vitamins A and C.

  1. Pears and apples

These two fruits also contain a lot of water. Eating with peel provides a high dose of fiber that fills the stomach. If you choose a fruit or juice made from it, it is better to choose fruit. It will take more time to eat it, thanks to which the feeling of fullness will appear earlier. In the juice there is also much less fiber than in the whole fruit. It is always necessary to avoid sweetened juices, which effectively sabotage slimming activities.

  1. Grapes – no raisins

100 kcal is found in two glasshouse grapes and only in ¼ coral of raisins! Due to the high water content, the grapes are sated better than raisins. Every lover of raisins should remember that one should refrain from eating a large amount of them, because the glass of dried grapes contains up to 400 kcal.

  1. Blueberries

Like other fruits, so berries contain a lot of water and fiber, so they stay longer for a long time. They are sweet, but allow you to satisfy your taste for a sweet taste with much lower calorific expense than, for example, cookies. They are extremely rich in antioxidants.

  1. Fresh vegetables

Raw vegetables can be an excellent snack. They are crispy, full of water and fiber, and have low calories. Half a slice of chopped celery only has 8 calories! When you want to munch something, instead of using chips and cookies reach for vegetables – celery, kohlrabi, carrot.

  1. Sweet potatoes

Usually, to add a distinctive taste to the potatoes, topping them with sauces, fat, and sprinkling with cheese. Baked sweet potatoes have so much flavor that they do not need to be seasoned, and thus you can save a large number of calories. Sweet potatoes contain potassium, beta carotene, vitamin C and fiber.

  1. Eggs

Scientific research has proven that eating breakfast rich in protein allows you to satisfy your hunger for longer. One egg is only 75 kcal and as much as 7 g of high quality protein. A high-protein breakfast speeds up the metabolism more than a meal full of carbohydrates, allows you to give up a snack before dinner or reduce its size and calorie.

  1. Coffee

The favorite drink of many people can help in slimming down, because it speeds up the metabolism. However, if you hope that the effect of faster metabolism after drinking a cup of coffee will give a positive effect, do not spoil it enriching the coffee with a lot of sugar, because its calorific value will significantly exceed the number of calories burnt due to the action of caffeine.

  1. Flakes

Wholegrain cereal is worth eating because of the fiber and hot water in which it is prepared. A warm meal is slower than cold, your body will be able to signal to you that you are already full, and fiber and water will effectively fill the stomach. Avoid the sweetened flakes and decide for yourself how to season your breakfast with cinnamon, vanilla, and fruit.

  1. Crunchy bread

Wholemeal, crunchy pieces of bread are a good alternative to crackers. Scientists say that people avoiding products prepared from white flour, and enriching the diet with whole grains have a lower tendency to accumulate fat on and in the stomach. The same effect can be achieved by changing white bread, white pasta and processed breakfast cereals into their equivalent counterparts.

  1. Tabouli / Tabouleh / Tabbouli

More and more a favorite dish that comes from Lebanon, contains bulgur grits, which are rich in protein. The whole dish is low-calorie and low-fat, so it allows you to be saturated with low caloric expense. A simple, homemade way to prepare a meal of bulgur groats is to add beans, tomatoes, cucumbers and parsley to it.

  1. Soups

The most valuable and low-calorie soups are based on vegetable broth unless they are seasoned with sour cream. When served hot, they are eaten slowly, avoiding absorbing too many of them. Two-course dinner, which as the first dish contains soup, makes the total caloric value of the meal will be lower – the soup will take up space in the stomach, thanks to which there will be less space for the second, usually more caloric dish. A good idea is also a one-course dinner consisting of soups enriched with beans or lean meat.

  1. Salads

It is also a good idea for the first course, before a more calorific dish. The salad contains a lot of water and effectively fills the stomach. There are hundreds of recipes for salads – with vegetables, fruits, cheese … The only thing to pay attention to when choosing a salad is a sauce – sometimes it is very caloric. Therefore, you should use it in moderation, or choose a salad with the addition of vinaigrette sauce or yourself sprinkle them with olive oil and balsamic vinegar.

  1. Vinegret sauce

There are results of tests that prove that vinegar helps the body burn fat. To prove this theory, further research is needed eventually, but there is no doubt that vinegret sauce is the best way to season a salad – it adds its aroma at a low calorific cost (vinegar is zero calories). You can read about the properties of wine vinegar here.

  1. Nuts

A handful of nuts is an excellent snack, rich in protein, fiber and healthy fatty acids. Nuts – eaten in reasonable quantities – promote weight loss and lower cholesterol. The biggest problem with nuts is that it is difficult to limit yourself to eating a small amount. Therefore, do not put all their packaging in front of you, but put the prepared portion into a bowl and stop at it.

  1. Popcorn

The one prepared without fat has many advantages – it is low calorie, contains fiber and is filled with air. You can eat it whole bowl without exposing yourself to a large number of calories, which you can not count on, preparing a bowl of potato chips.

  1. Skimmed milk

Skim milk provides protein and calcium, but no fat is found, which is found in full-fat milk. The milk stays in the stomach longer than water, so it saturates the food for longer, and also hydrates the body. Scientists suspect that skimmed milk, like other “lean” dairy products, is conducive to slimming and reducing body fat located on the stomach.

  1. Lean meat

Protein is sated for a long time and accelerates metabolism. The best is poultry meat (without skin) and “lean” beef cuts – they contain little fat, which means they are less calorific. A portion (100 g) of high quality beef contains only 4 g of saturated fat.

  1. Fish

One of the best sources of protein are fish. Research suggests that fish is better than poultry and beef. The meat of the majority of fish is “skinny” and the “fat” species contain the beneficial types of fat – omega-3 fatty acids. This is why Atlantic tracking, salmon and other “fat” fish are considered to be products that promote health.

  1. Beans

Beans are a source of biota and fiber, so a product that sates and provides low calories. You can add them to soups, salads or wipe, adding to dips. The can of beans provides up to 12g of fiber, 4 grams of fat and 15 grams of protein.