What we eat has a direct impact not only on the physical health, but also on our mentalNutritional psychiatry: Your brain on food state. For example, frequent consumption of junk food (hamburgers, hot dogs, chips, fizzy drinks and other products) linkWestern diet is associated with a smaller hippocampus: a longitudinal investigation with an increased risk of depression, but the respect for the right diet - on the contrary, with its decline.
Therefore, eating a good meal, you provide yourself healthy, upbeat mood and peace of mind.
1. Choose whole grains
This applies to cereals, pasta, bread and flour.
large amounts of fiber are stored in whole grains, which improves digestion. A diet high in this substance helpsDietary fiber: Essential for a healthy diet lower cholesterol, control blood sugar levels and maintain a healthy weight.
And still eating whole grains is associatedPhytochemicals in whole grain wheat and their health-promoting effects with reduced risk of cancer, diabetes the second type and cardiovascular diseases.
US nutritionists recommendWhole grains: Hearty options for a healthy dietTo the diet of all grain products at least half were from whole grains.
2. Avoid white sugar
Or at least reduce its consumption. On the dangers of this product has already been said lots of.
Excess weight, liver failure, high blood pressure, diseases of the cardiovascular system and kidney, acne, memory impairment, premature wrinkles - it is not a complete list of unpleasant consequences of addiction sweet.
Instead of the usual sand can be used coconut sugar, stevia, birch sugar (xylitol), maple syrup and the syrup from artichoke.
3. Use the correct oil
One of the important criteria in choosing a oil ratio of omega-3 and omega-6. Excessive amounts of second can contributeImportance of maintaining a low omega-6 / omega-3 ratio for reducing inflammation development of chronic diseases and setAn Increase in the Omega-6 / Omega-3 Fatty Acid Ratio Increases the Risk for Obesity weight. While omega-3 hasAnti-inflammatory effects of omega-3 and omega-6 polyunsaturated fatty acids in cardiovascular disease and metabolic syndrome antiinflammatory properties. Therefore, too much difference in the ratio of these fatty acids will not do your body good. Ideally, it should be close to 1: 1, but allowed values and slightly higher.
Equally important is the point fuming. So is the temperature at which the oil begins to produce those are the most dangerous to health carcinogens. What is this point more, the better. This means that the oil can be used at high temperatures.
We refined sunflowerHealthiest Cooking Oil Comparison Chart with Smoke Points and Omega 3 Fatty Acid Ratios oil fuming highest point (227 ° C), but quite a big difference in the ratio of acid - 1: 40. So it is better to abandon it.
Alternatively, perfectly suited, for example, mustardVegetable oil, mustard Nutrition Facts & Calories, Smoke point (250 ° C; 1: 2.5) or avocado oilHealthiest Cooking Oil Comparison Chart with Smoke Points and Omega 3 Fatty Acid Ratios (271 ° C; 1: 12).
Loved by many oliveHealthiest Cooking Oil Comparison Chart with Smoke Points and Omega 3 Fatty Acid Ratios Extra Virgin oil has a very high fuming point (160 ° C), but normal levels of acid (1: 13). So it is better to add to salads, you cook on it on fire.
unrefined coconutHealthiest Cooking Oil Comparison Chart with Smoke Points and Omega 3 Fatty Acid Ratios also better not to use for roasting (fuming point - 177 ° C), but it is cold helpful.
4. less fry
Or at least try not to use up a lot of oil. Firstly, the products absorb it into themselves and become more high-calorie. Secondly, as we have said above, they all can be dangerous if you select the wrong oil.
there is an opinionFried Food Consumption and Cardiovascular Health: A Review of Current EvidenceThat frequent consumption of fried foods is associated with a high risk of diabetes of the second type, heart failure, obesity and hypertension.
Therefore it is better to choose another heat treatment: baking, cooking, steaming, stewing and blanching.
If you still prefer frying, take oil with a high point of the fuming or non-stick frying pan, which do not need to be lubricated, and do not wait for the appearance of charred crust.
5. Add to dishes superfudy
It's not about expensive and rare ingredients that have to be ordered via the Internet. Superfudami are even the most simple cabbage and beets. Because there are a lot of useful substances.
Put in salad greens and more seeds. For example, flax, sesame, poppy. And even those most sensational chia seeds can already be found in every major supermarket.
Porridge sprinkle nuts, pomegranate grains and berries. And yet superfudy added to smoothies and desserts.
6. Pay attention to the sweets, snack and drinks
Instead purchased yogurt with lots of sugar and other questionable ingredients cook natural product and add the fruits and berries.
Useful candy is easy to make from dried fruits. Harmful potato chips are replaced with thinly sliced and cooked vegetables, ice cream - fruit and berry sorbet, and instead of bars for a snack is better to choose a mixture of nuts.
Fresh juices healthier packaged and compote or fruit drink fragrant and delicious soda unnatural.
7. Make yourself ready meal
Cutlets, dumplings, minced meat, dumplings and many other semi-finished products is better to prepare yourself and freeze.
So you'll know exactly from what ingredients they are made. and homemade food usually tastier and more aromatic.
You will help our articles.
Home meal: cook, freeze, warm up
How to cook delicious homemade dumplings
The main secrets and recipes for delicious homemade burgers
Secrets of delicious homemade khinkali
10 recipes very crispy chicken nuggets
How to cook a delicious dumplings. Step by step instructions with GIFCA
8. Use homemade sauces and fillings
The reason is the same - in a good part of confidence, because you will not become to add some questionable ingredients.
There are many excellent recipes.
4 recipe homemade mayonnaise, which tastes of store
5 recipes tasty vegetable mayonnaise
What can replace the mayonnaise: 14 original options
4 recipes for delicious homemade ketchup with fresh tomatoes
20 refills, which will improve the taste of any salad
8 recipes flavored cheese sauce
7 recipes sweet and sour sauce for gourmets
7 simple recipes garlic sauce
10 dietary sauces for those who care about the figure
10 pesto recipes from classic to experiment
Connect your imagination and your cooking skills and make your diet more healthy, tasty and interesting.
You want to become a better version of yourself - join the Big Challenge, perform tasks and receive gifts. Every month we give iPhone XR, and even giving away a trip to Thailand for two.
- Food for the stomach health
- Who and why you should not eat flax seeds
- How do I start to cook: culinary course of 8 lessons for beginners