How to make healthy foods more useful

Some products are useful in themselves, but if you combine them with other ingredients, they become a powerful weapon in the fight for health. Including a combination of the diet, you are helping your body to get the necessary substances and absorb them faster. Here are five useful combination of products and ways to combine them in your menu to dishes out not only useful but also delicious.

1. Tomatoes and avocado

What makes the combination? Reduces inflammation.

If you like Mexican food, try to combine into one dish tomatoes and avocados. Fats found in avocados help your body absorb the lycopene - a carotenoid pigment that is found in red, orange and yellow vegetables.

Ohio State University study found that, when added to the salsa of avocado, the human body absorbs 4 times more lycopene than those without these fruits.

What is the benefit of lycopene? Increased intake of this substance prevents the occurrence of cancer, reduces inflammation, and age-related diseases, such as cataracts.

How to cook

You can cook with tomato salsa and avocado salad or make a "caprese", replacing the mozzarella on avocado. You can make it even more useful by adding olive oil.

2. Green tea and lemon juice

What makes the combination? Antioxidants are better absorbed.

You can not say how it is tasty - drinking green tea with lemon juice. Apart from fresh and refreshing taste, such a combination is very useful for the organism.

According to a study conducted at Purdue University, and a combination of citrus juice Green tea increases the body's ability to absorb catechins - antioxidants contained in green tea.

These substances are very well absorbed in the acidic environment of the stomach, and the addition of lemon juice helps the body absorb about 6 times more catechins. In addition, the tea leaves contain oxalates, salts and esters of oxalic acid, which may hinder the absorption of iron, and lemon juice helps to reduce this effect.

How to cook

It's simple: start your day with coffee and a cup of freshly brewed green tea with lemon juice. And the more you can add a lemon, the better. The main thing that was nice to drink.

3. Pasta and vinegar

What makes the combination? It keeps you feeling full longer, helping in the fight against excess weight.

Perhaps this has happened to all of us: you ate pasta and almost immediately feel hungry again. This happens because the pasta, potatoes and white bread cause surges in blood sugar levels. When blood sugar levels drop, you feel hungry.

Research of the European Journal of Clinical Nutrition (European Journal of Clinical Nutrition) It showed that the vinegar helps to moderate the glucose spikes and provide the body with energy for more long term.

The researchers found that drinking vinegar helps people with diabetes type 2 to improve insulin sensitivity in high-carbohydrate foods.

As for healthy people, a small amount of vinegar (about two tablespoons) helps to keep normal blood pressure and blood sugar levels, as well as the fight against excess fat.

How to cook

The next time you prepare a cold salad with pasta, add a little vinegar in the sauce. In order to maintain proper blood sugar levels, it is better to add to the salad foods rich in protein, such as sliced ​​chicken or black beans.

4. Skim milk and a banana

What makes the combination? Strengthens bones.

Dairy products are rich in calcium and bananas contain inulin - organic fibers that help the body to absorb calcium. In addition to bananas, inulin, found in foods such as asparagus, leeks, chicory and topinabmur.

If you combine products containing inulin and dairy products are high in calcium, your body will get enough calcium for strong bones.

How to cook

You can prepare oatmeal banana smoothies. For it will be necessary:

• 2 tablespoons oats;
• 2 bananas;
• 1 cup unsweetened almond milk;
• ½ cup of cold water;
• 1 teaspoon of honey;
• a pinch of cinnamon;
• 4, ice cubes.

Whisk all ingredients in a blender, add ice, and smoothies ready. You can add flax seed drink, they become a source of vitamins D and E.

5. Fish and red wine

What makes the combination? It strengthens the cardiovascular system.

Canadian Institute of Food Science and Technology conducted a study to prove the theory about the benefits of this combination. Scientists have suggested that polyphenols - powerful natural antioxidants, which are contained in red wine - protect from the collapse of the fatty acid Omega-3.

By combining a small amount of red wine (one glass for women and two - for men) from oily fish, rich in omega-3, you strengthen the cardiovascular system of the body.

Basically, red wine and oily fish is very good for the body, but their use in large quantities can not only improve health, but also harm him.

How to cook

Fatty fish can be steamed, baked in the oven or fry on the grill. Approximately 100-150 grams favorite fish with a glass of red wine - excellent dinner, especially for those who like to fish.

If you want to make your meal even more useful, you can add garlic. Paired with red wine its immunoukreplyayuschie properties increase.

It is only five combinations of products, the use of proven research. If you have your own or a combination of useful recipes, please share in the comments.