ATTENTION!: The foods listed are NOT in order of their usefulness, but in alphabetical order.
Source: Internet. Zemya newspaper
In the last post, we focused on tricks for tackling various household challenges, from ironing to maintaining furniture and tools. Today we continue with useful tips, this time related to food products. We'll take a look at not only what some of our favorite (or not-so-favorite) foods contain, but also what they're good for—we'll discuss walnuts, tomatoes, crabs, raisins, garlic and more, and how they can contribute to a better health and taste in our everyday life.
Avocado.
The oleic acid and unsaturated fats in avocados reduce the level of bad cholesterol and increase the amount of high-density lipoproteins. One fruit has 81 calories, 8 grams of fat and 3 grams of carbohydrates.
Artichoke(s).
This delicate vegetable contains silymarin, an antioxidant that reduces the risk of skin cancer, and cellulose, which controls cholesterol levels. One artichoke contains 60 calories, 7g. carbs and no fat. Boil the artichoke for about 30-40 minutes and then add freshly squeezed lemon juice to it.
Bananas.
One banana contains 467g of potassium, which is of particular importance for muscles and the heart. The fruit reduces blood pressure and protects against cardiovascular diseases. Bananas neutralize the acidic environment and are useful for heartburn.
Broccoli.
Broccoli is rich in indole-3, methanol and sulforaphane, which protect against breast cancer, as well as vitamin C and beta-carotene. One cup of broccoli contains 25 calories, 0g fat and 3g cellulose. Add freshly squeezed lemon juice.
Grapes.
Grapes remove harmful cholesterol from the body and prevent clogging of blood vessels, lower blood pressure. Impressive doses of vitamin B and vitamin P are only a small part of the useful substances in this fruit.
Nutritionists warn that grapes are extremely difficult for the human body to digest. They recommend eating it for 10-15 minutes. before any more solid meal.
Watermelon.
Vitamin C and the beta-carotene contained in it are among the strongest antioxidants that protect cells from harmful free radicals. Half a watermelon also contains 853 mg of potassium, which helps reduce blood pressure, 97 calories, 1 g of fat and 2 g of carbohydrates.
Tomatoes.
They are the richest in lycopene - one of the strongest carotenoids that act as antioxidants. Tomatoes reduce the risk of bladder diseases and lower the risk of colon cancer by up to 50%.
One tomato contains 26 calories and 1 gram of carbohydrates. There is no fat in it. Add olive oil to the tomatoes. Lycopene is better absorbed with a little fat.
Apricots.
They contain beta-carotene, which prevents free radicals from destroying the internal structure of the body. It is also especially useful for the eyes.
In the body, beta-carotene is converted into Vitamin A, which protects against certain types of skin cancer.
One fruit contains 17 calories, 1 gram of carbohydrates and no fat.
Kiwis.
Kiwifruit (Actinidia deliciosa) is a type of angiosperm from the Actinidia genus. The fruits of some of its cultivars and hybrids are used for food. They have a brown, soft, mossy skin and a grassy green, juicy and soft core. Small black seeds are located around it. Its fruits are similar in size and shape to small potatoes. It is grown mainly in China and the countries of the Far East. It is acclimatized in Europe, including in Bulgaria. It likes the warm climate and in our country it is grown in the regions along the Black Sea and the Pirin region.
A serving of two medium-sized kiwis (148 g) contains:
Calories - 100
Calories and fat - 10
Fats - 1.5g. - 2% of the required daily value
Including saturated fat - 0g. - 0%
Cholesterol - 0mg - 0%
Sodium - 0mg - 0%
Carbohydrates - 25g. - 8% of the required daily value
Including vegetable fibers - 5g. - 20% of the required daily value
Sugar - 16g.
Proteins - 1g.
Vitamin A - 2%
Vitamin C - 240%
Calcium - 6%
Iron - 4%
Kiwi helps with many diseases related to bleeding, infectious diseases, as well as with colds, flu, pneumonia, anemia, infections.
The fruit is very suitable for people who have undergone operations where the wounds are difficult to heal or they have severe bone fractures.
The reason for this versatile effectiveness is the content of various valuable substances under the skin of the green fruit - sugars, organic acids, pectin, phytoncides, vitamin P and especially vitamin C. What's more, kiwifruit has far more vitamin C than any other citrus fruit. 100 g of kiwi, for example, provides the body's need for this vitamin for one week. Its content of potassium, calcium and iron should not be overlooked. That is why some call kiwi a "vitamin bomb", very suitable during the winter months, when the body weakens in general. Thanks to its ability to "burn" fatty deposits in the arteries and thus reduce the risk of blood clots, kiwi can contribute a lot in the fight against cardiovascular diseases, according to Norwegian scientists. They recommend eating 2-3 kiwis every day. The researchers from the University of Oslo found that the effect of their intake was already evident at the end of the first month. During this time, the risk of thrombus formation drops by a fifth and the level of harmful fatty acids in the blood decreases by 15%. Auckland, New Zealand cardiologist Dr. Harvey White suggests that kiwifruit could become a useful alternative to aspirin. Among other things, kiwifruit is an excellent fruit for dieters as it is low in calories and easily digested by the body.
Chinese cabbage.
It is high in brassin, which protects against breast cancer, and also contains indoles and isocyanates, which lower estrogen levels. One serving contains 158g calcium, 20 calories, 3g carbohydrates and 0g fat. Cut the white stalks, add olive oil and garlic and serve as a garnish.
Chicken eggs.
Eggs are a source of protein and lutein, which is directly related to good vision. They also protect against the formation of blood clots, reduce the risk of stroke and heart attack. The results of a new study show that the use of 6 grams of eggs per week reduces the risk of breast cancer by 44%.
Today, nutritionists claim that 1-2 eggs a day do not raise cholesterol levels, because the body only produces it from saturated fat, and does not get it from cholesterol-rich products, which is what the egg refers to.
Lentils.
Contains isoflavones that reduce the risk of cancer; as well as cellulose, which promotes heart health. Half a serving of lentils contains 115 calories, 8g. cellulose, 9g. proteins and 0g. fats. Isoflavones are preserved even after heat treatment. Lentils are good if you're aiming for a protein-rich meal.
Lemons.
They contain a large amount of Vitamin C - one of the best antioxidants. They have very few calories and no fat or carbohydrates.
You can add lemon instead of vinegar in salad…
Loboda.
Half a cup of loboda contains 5g of protein, iron, riboflavin (Vitamin B2) and magnesium, 5g of carbohydrates and 5g of fat.
You add loboda to soups to increase the amount of protein. To protect the soup from a bitter taste, wash the leaves well.
Onion.
It is rich in one of the strongest flavonoids - quercitin. Onions reduce the chance of cancer. One cup of onion contains 61 calories, 3g of carbohydrates and 0 fat.
Raspberries.
They are rich in certain acids that help stop the growth of cancer cells.
Raspberries contain a large amount of cellulose and Vitamin C, which lowers cholesterol levels and reduces the risk of cardiovascular disease.
One cup of raspberries contains 60 calories, 1 gram of fat and 8 grams of carbohydrates.
Mango.
One fruit contains 57 grams of Vitamin C, which is equal to the required daily dose.
This antioxidant prevents arthritis, aids wound healing and strengthens the immune system. Mangoes also contain more than 800 IU of Vitamin A. One medium-sized fruit has 135 calories, 1 gram of fat and 4 grams of carbohydrates.
Mussels.
They are rich in Vitamin B12 (which supports nerve function and nourishes mental abilities), iron, magnesium and potassium. 150 grams contain 126 - 146 calories, 2 - 4 grams of fat and 0 cellulose.
Low-fat milk.
The bacteria in yogurt protect against various diseases, and the calcium it contains strengthens the skeleton. One serving contains 155 calories, 4 grams of fat and 0 grams of cellulose.
Skimmed milk.
Riboflavin (Vitamin B1) in milk is necessary for good eyesight, and together with vitamin A it helps prevent eczema and allergies. In addition to these, milk is also rich in calcium and Vitamin D. One serving contains 86 calories, 0 grams of fat and 0 grams of cellulose.
Nuts.
Walnuts (like other nuts) contain only unsaturated fats. They lower the risk of heart disease by up to 20%. One ounce contains 166 calories, 17 grams of fat and 2 grams of cellulose.
You can carry the packet of walnuts in your pocket for a protein boost after work and to satisfy your hunger before dinner.
Rice.
Many people avoid carbohydrates because they think they fill you up. Carbohydrates are important for maintaining energy levels. Brown rice and bread contain a lot of fiber, which helps reduce cholesterol levels and the risk of heart disease, colon cancer, gallstones, diabetes and obesity. Dietary fiber is especially necessary for the functioning of the intestines, which become increasingly sluggish with age.
Chicken meat.
It is the healthiest meat, with very little fat (after the skin is removed). Chicken meat is rich in protein and prevents bone loss. It is a source of selenium, which protects the body from cancer, and B vitamins, which increase energy reserves and strengthen brain function.
Pepper.
Pepper (Capsicum annuum) is a perennial vegetable plant of the potato family that is usually grown as an annual plant. Its homeland is the tropical parts of America.
The fruit of the pepper is a pepper, the appearance and taste of which depends on the variety of the plant. There are hundreds of species of different sizes, shapes and colors. Often the shape is elongated or oval. By color, red and green, white, yellow, orange, burgundy, violet and others are common. Some varieties reach up to 200 g. Hot peppers contain the alkaloid "capsaicin". Pepper is in first place among the sources of vitamin C - up to 240 mg per 100 g.
Wheat germ.
1 tbsp. germ contains 7% of the daily required amount of magnesium, which protects against muscle spasms and is related to heart activity. Wheat is a rich source of Vitamin E.
In 1 tbsp. contains 27 calories, 1 g. carbohydrates and 0 g. fats.
Add wheat germ to yogurt and fruit.
Melon.
It contains a lot of Vitamin C and beta-carotene - two of the strongest antioxidants. Half a melon contains 853 mg of potassium, which helps to lower blood pressure and the good functioning of the heart. Half a cantaloupe contains 97 calories, 1 gram of fat and 2 grams of carbohydrates.
Crabs.
They are a great source of Vitamin B12 and zinc. 150 grams contain 84 calories, 1 gram of fat and 0 grams of cellulose.
Fish.
Fish (mainly: salmon, mackerel, tuna) is the main source of omega-3, unsaturated fatty acids, reducing the risk of heart disease. 150 grams contain 127 calories, 4 grams of fat and 0 grams of cellulose.
PUMPKIN family.
They have a huge amount of Vitamin C and beta-carotene - two of the most popular antioxidant vitamins. One serving contains 80 calories, 6g of carbohydrates and 1g of fat.
Figs.
They are rich in potassium and carbohydrates. They also contain Vitamin B6 - which is responsible for the production of serotonin - the "hormone of pleasure". Figs also help lower blood cholesterol. One fig contains 37-48 calories, 2 grams of carbohydrates and 0 fat.
Spinach.
The lutein, zeaxanthin and carotenoids contained in it protect the retina of the eyes from dystrophy - one of the main causes of the deterioration of vision with age. One serving of spinach contains 7 calories, 1g. carbohydrates and 0 g. fats.
Raisins.
They are an excellent source of iron, which helps carry oxygen to the tissues. Half a cup of raisins contains 218 calories, 3 grams of carbohydrates and no fat. You add raisins to the oats.
Garlic.
Sulfur, which is part of the product and gives it a specific aroma, reduces the amount of bad cholesterol, lowers blood pressure and the risk of stomach and colon cancer. One head of garlic contains 4 calories, 0g fat and 0g carbohydrates.
Patterned bean.
Half a serving of beans contains 25% of the body's daily dose of folates (folic acid), which reduce the risk of heart disease and birth defects. A half serving contains 103 calories, 1 gram of fat and 6 grams of fiber.