|
 Chances are, you are thinking about what you eat, and watch your health. Researchers are constantly finding more and more links between different diets and phenomena such as heart disease, cancer and Alzheimer's disease. "Some experts believe that a diet along with regular exercise, is just as important in reducing the risk of disease, as well as" not smoking "- says Marion Nestle (Marion Nestle), a doctor and author of« What to Eat ». Fruits and vegetables are the norm in a healthy diet, but you will be surprised to learn that chocolate, beer and vodka and even benefit.
Snacks
• 20 grams of dark chocolate (semi sweet or bitter) - 95 calories
Dark chocolate contains antioxidant - polyphenol, which reduces the risk of cardiovascular disease, insulin resistance and high blood pressure.
• 1/3 cup guacamole (avocado puree and tomato with spices) with 3 tablespoons of chopped tomatoes - 90 calories
A little Latin flavor, along with vitamin C, folic acid salt, potassium and monounsaturated fats help maintain healthy cholesterol and blood pressure levels.
• 9 olives - 95 calories
You will have to limit their intake of sodium for the rest of the day, but it's worth it, because the olives - another delicious source of monounsaturated fats.
• 2 tablespoons natural peanut butter - 65 calories
This product is rich in antioxidants and may reduce the risk of diabetes.
• 25 unsalted, roasted pistachio nuts without oil - 85 calories
They provide us fiber and amino acids, which improves blood flow, and support the flexibility of your arteries.
• 13 whole almond nuts - 90 calories
This useful for the heart appetizer is rich in vitamin E, which can prevent the accumulation of cholesterol on the artery walls.
• 15 grams of natural white Cheddar cheese - 65 calories
It helps prevent heart disease risk.
• 1 stick of gum without sugar - 5 calories
Chewing - the way to healthier teeth and slender body. Researchers believe that sugar-free gum to help, firstly, to prevent the appearance of the teeth and in the duplex, and secondly, to eat less (if, instead of a snack, you zazhuete chewing gum).
Dairy
• 20 grams of sharp cheddar cheese - 90 calories
Such a small amount provides 15 percent of your daily calcium needs can be decreased in numbers and risk of breast cancer (especially in premenopausal women in the state).
• 1/3 cup of organic, low-fat frozen yogurt with active cultures - 80-90 calories
Replace your ice cream to frozen yogurt with live active biocultures - so you get 10 percent of the daily requirement of calcium and increase the number of bacteria that are useful for the intestine.
Beverages
• 1 bottle (0, 33 ml) of light beer - 95-135 calories
Beer lovers! It contains B vitamins and selenium, and research suggests that moderate consumption of beer plays an important role in strengthening bones. Just do not drink more than one type of alcoholic beverage a day.
• 1 cup (100 - 150 ml) of red or white wine - 95-100 calories
Wine strengthens the heart vessels and increases brain activity. A recent study found that wine can reduce the likelihood of developing dementia.
• 2/3 cup pomegranate juice - 90 calories
Research shows that this, juice rich in antioxidants, helps prevent cancer, and experiments have shown that it may slow the growth and development of cancer cells in the lungs.
• 1 cup tomato juice - 50 calories
One glass of tomato juice contains a huge list of nutrients, including vitamin C, and vitamin A.
• 1 cup of green tea, sweetened with 1 tablespoon of honey - 65 calories
Green tea - one of the richest sources of antioxidants. Scientists attribute to him the properties associated with a decreased risk of many cancers. Add the honey, as an additional source of antioxidants.
Fruit
• 2 medium-sized kiwi - 95 calories
1 kiwi fruit contains your daily quota of vitamin C and is a champion on the content of organic substances.
• 1 cup blueberries - 85 calories
Bilberry contains one of the most powerful antioxidants Pterostilbene that can fight colon cancer.
• 3 tablespoons cranberry sauce - 75 calories
Helping cross bacteria, cranberry play a key role in preventing urinary tract infections, heart disease and gum.
• 1 medium apple with skin - 70 calories
1-eaten apple a day can prevent frequent trips to the doctor, but you need to eat it with skin. Studies show that the skin helps protect against chronic diseases, as it is - a rich source of antioxidants.
• 2 medium figs - 75 calories
Stuffed with useful substances, figs have more fiber than any other popular fruit, fresh or dried (3 grams of fiber in the two fruits).
• 1 cup of fresh red raspberry - 65 calories
1 cup of raspberries contains 8 grams of fiber, and more than half of your daily requirement of vitamin C.
• 3 tablespoons sour, dried cherries - 75 calories
Complete beta-carotene and other antioxidants, these tasty help relieve pain and worsening arthritis, moreover, lowered blood sugar and insulin levels adjusted - i.e. two controlled dangerous factors for diabetes.
• a cup of watermelon - 90 calories
Juicy watermelon quenches thirst and also supplies you with potassium, fiber and vitamins A and C.
Veggies
• 1/3 cup of purified soy - 65 calories
Soya - a tasty source of fiber useful for digestion (in the portion of 3 grams); It is also rich in iron, which is especially important for women who do not eat meat.
• 1 cup salsa (Mexican sauce) - 70 calories
One cup replaces two servings of vegetables and provides our body with nutrients, including vitamins A and C, folate, iron, calcium and potassium.
• 1 small (or 1/2 medium) sweet potatoes (sweet potatoes) - 55 calories
Yams contains beta-carotene, which helps prevent lung cancer and stomach and slow the aging process.
• 1 cup low-fat vegetable soup - 90 calories
Volume, dense, low-energy foods, like soup, help to consume fewer calories.
• 1 cup of broccoli with 3 tablespoons of the vegetable filling - 95 calories
Cruciferous vegetables like broccoli and Brussels sprouts, have powerful protivoonkologicheskie properties, because they are rich in antioxidants - sulforaphane.
• 1 cup canned pure pumpkin - 85 calories
Pumpkin rarely appears on our tables. However, one cup contains 760 percent of the daily value of vitamin A, 7 grams of dietary fiber, 500 mg of potassium and many other "useful".
• 2 cups chopped fresh spinach, seasoned with 1, 5 teaspoons olive oil extra-virgin - 75 calories
Dairy products - is not the only source of calcium; This leafy greens also contain large amounts of this essential element. Furthermore, spinach are salts of folic acid, which reduces the risk of ovarian cancer.
Proteins
• 1 large egg - 70 calories
Eggs (yolks with) are a rich source of proteins and natural nutrients, such as choline (vitamin D4), iron, zinc, and the carotenoid lutein. It therefore helps to prevent birth defects and high eye problems (such as cataract (cataract), glaucoma and macular degeneration), as well as improves cognitive development.
• 70 grams of grilled or baked Salmon - 99 calories
This fish contains omega-3, which helps to maintain the necessary level of blood pressure and your heart - in good shape.
• 1 grilled skinless chicken leg - 75 calories
A small amount of thick dark meat supplies your body with potassium, selenium, zinc and other nutrients.
• 60 grams of lean roast beef (preferably without fat) - 90 calories
This elegant serving is an excellent source of iron and protein, which will help you keep your weight.
• 1/3 cup canned, low-fat beans - 85 calories
Beans - one of the few vegetables that are rich in dietary fiber and protein, and; even 1/3 cup gives us 5 grams of each of these substances.
Cereals
• 1 small oatmeal cookies - 65 calories
If you're going to bake cookies, choose whole grains, like oatmeal. Consumption of whole grain oat foods helps lower cholesterol.
• 1 slice of bread grain - 65 calories
Make sure it is - 100% whole grains (wheat, rye, etc.). Harvard School of Public Health study showed that consumption of whole grains to prevent the risk of heart disease and diabetes.
• 10 natural corn chips (tortilla) - 90 calories
Corn - actually whole grains, so that these chips can help protect your heart. Corn flour also contains more antioxidants than usual. Sometimes it is useful to eat fatty chips, especially if they are made of sunflower (fatty chips contain only 2 calories more than normal liver).
• 2 cups of popcorn with 1 teaspoon of oil - 95 calories
Popcorn is made from whole grain corn, so it is good for the body and rich in fibers.
Sophisticated fats
• 2, 5 teaspoons mayonnaise - 85 calories
Mayonnaise is often credited with poor properties, but in reality it contains mainly unsaturated fats (good) not deposited in the fat. Yet it is necessary to limit the consumption (generally in an amount of about 9 grams).
• 2 teaspoons of flaxseed oil - 80 calories
Flaxseed oil contains more omega-3 than olive oil, making it advantageous for vegetarians and those who do not eat meat.
|
|
|
|
|
|
