These are some of the essential nutrients that we include in our diet because of its great contribution in nutrients, vitamins and minerals ...
1. The Orange ... It is a source of C vitamin ... a single orange covers the daily requirement of vitamin A, which strengthens the defenses ... Also contributes carbohydrate slow absorption, fiber, beta carotene (substances that the body converts to vitamin A) and potassium ... It is squeezing the oranges immediately before taking the juice to take vitamin C, you lose contact with the light and air.
We recommend eating at least three fruits a day, one of them, citrus (orange, tangerine, grapefruit). Other fruits rich in vitamin C include kiwi and strawberries.
2. Or Chili Peppers ... Constitute a major source of vitamin C, carotenoids provide something of carbohydrates and fiber slow absorption. Other vegetables that provide vitamin C are tomatoes, cabbage and spinach, uncooked.
Interestingly, the hottest chili peppers, called chilies or chili, add a substance that could be preventive of some cancers ...
3. Lentils ... Are a source minerals like iron, magnesium, potassium and B vitamins Carbohydrates provide slow absorption, vegetable protein and fiber. They can be important allies in the design of a healthy diet.
To assimilate the iron should combine lentils with red meat or white, or with food rich in vitamin C.
Other vegetable source of protein, B vitamins, iron and magnesium are common and soy beans, peas, chickpeas and beans.
While generally considered a plate of lentils winter cold go great in salads: it is only a matter of habit. The price is very affordable. People who have difficulty digesting savory lentils can add to the cooking water and add the herb-antiflatulents-effects to the plate ...
Continue reading ...
4. Spinach ... It provides generous amounts of iron, as well as nutrients such as carbohydrates slowly absorbed, fiber, beta carotene, B vitamins (especially folic acid), vitamin C (if consumed raw), potassium and magnesium ... Other vegetables that provide iron include chard, watercress and broccoli (all also provide beneficial substances against cancer). To increase the absorption of iron is advisable to combine its use with food source of vitamin C (orange, grapefruit, strawberries, tomatoes).
Eating spinach helps improve bowel function and maintain healthy vision.
5. Milk and milk derivatives ... Milk, yogurt and cheese are excellent sources of B vitamins, vitamins A and D are added, and minerals like calcium and phosphorus. Are the main source of calcium in the diet, necessary to form and maintain bones and teeth. Important: Do not require calcium only children but also adults, who this element helps prevent disease called osteoporosis (thinning of bones) ... Carbohydrate also provide rapid absorption in moderation and animal proteins.
The whole milk containing a substantial amount of fat. Therefore you should use skim milk after two years of life (not before) and semi-hard white cheese spreads and lean, to reduce fat intake. Recall that the butter, while a milk derivative, is almost exclusively composed of saturated fat, therefore it is not healthy for children or adults.
6. The brown rice ... This cereal contains carbohydrates, vegetable protein, fiber, vitamins E and B complex, iron, magnesium and phosphorus ... Should eat brown rice because during the refining process is lost nutritional value (fiber, minerals and vitamins). The brown rice adds a lot of energy, improves bowel function and contributes to the regulation of body weight. Part of the staple food, along with other cereals and cereal products (bread and pasta).
To optimize the quality of its proteins should be combined with vegetables, meat, dairy or eggs.
7. Pumpkin or Squash .... The orange color of this vegetable shows its high content of carotenoids. These substances, which the body converts into vitamin A, helps maintain good skin, strengthen the defenses and improve vision, especially at night. They also have antioxidant properties that prevent cellular degeneration diseases such as cataracts, premature aging, atherosclerosis and cancer, among others.
The carrot orange is another plant that provides beta carotene, as well as dark green vegetables (spinach, chard, watercress, broccoli) and fruits like apricot, peach, melon, oranges, grapefruit, strawberries and watermelon.
Pumpkin also provides carbohydrate slow absorption, fiber and potassium.
8. Nuts .... An essential and very healthy food source of carbohydrate slow absorption, plant proteins, unsaturated fats omega 3, fiber, vitamins E and B complex (especially folic acid), magnesium, selenium and zinc ... They are highly recommended because they help improve the defenses, working with the health of bones and skin, can help control weight, reduce the risk of contracting diseases such as type 2 diabetes and some cancers
9. The red meat ... Essential animal protein, B vitamins, iron is well absorbed, magnesium and zinc are the main nutrients we get from meats ... it is advisable to choose lean cuts fat ...
Meat eating promotes growth and development of body and helps tone the muscles. It recommends eating 2 to 3 servings per week.
10. Birds and fish ... white meats also provide animal protein and a source of B vitamins, zinc, iron and selenium. Sea fish supplies magnesium, phosphorus, vitamins A and D (more fatty fish), omega 3 fatty acids ... As for fat, saturated fat chicken is mainly in the skin, so it is important to remove it before cooking. The fish have unsaturated fats, suitable for health. Ocean fish provides omega-3 fats, which help in learning and protect the heart. Both the chicken and fish contain less cholesterol than red meat.
Include these meats in the diet helps to repair and form new tissue, and contributes to growth and development of the organism in general ... It is recommended to consume 2 or 3 servings of chicken and fish a week, preferably prepared without added fats ... via rapidshare
1. The Orange ... It is a source of C vitamin ... a single orange covers the daily requirement of vitamin A, which strengthens the defenses ... Also contributes carbohydrate slow absorption, fiber, beta carotene (substances that the body converts to vitamin A) and potassium ... It is squeezing the oranges immediately before taking the juice to take vitamin C, you lose contact with the light and air.
We recommend eating at least three fruits a day, one of them, citrus (orange, tangerine, grapefruit). Other fruits rich in vitamin C include kiwi and strawberries.
2. Or Chili Peppers ... Constitute a major source of vitamin C, carotenoids provide something of carbohydrates and fiber slow absorption. Other vegetables that provide vitamin C are tomatoes, cabbage and spinach, uncooked.
Interestingly, the hottest chili peppers, called chilies or chili, add a substance that could be preventive of some cancers ...
3. Lentils ... Are a source minerals like iron, magnesium, potassium and B vitamins Carbohydrates provide slow absorption, vegetable protein and fiber. They can be important allies in the design of a healthy diet.
To assimilate the iron should combine lentils with red meat or white, or with food rich in vitamin C.
Other vegetable source of protein, B vitamins, iron and magnesium are common and soy beans, peas, chickpeas and beans.
While generally considered a plate of lentils winter cold go great in salads: it is only a matter of habit. The price is very affordable. People who have difficulty digesting savory lentils can add to the cooking water and add the herb-antiflatulents-effects to the plate ...
Continue reading ...
4. Spinach ... It provides generous amounts of iron, as well as nutrients such as carbohydrates slowly absorbed, fiber, beta carotene, B vitamins (especially folic acid), vitamin C (if consumed raw), potassium and magnesium ... Other vegetables that provide iron include chard, watercress and broccoli (all also provide beneficial substances against cancer). To increase the absorption of iron is advisable to combine its use with food source of vitamin C (orange, grapefruit, strawberries, tomatoes).
Eating spinach helps improve bowel function and maintain healthy vision.
5. Milk and milk derivatives ... Milk, yogurt and cheese are excellent sources of B vitamins, vitamins A and D are added, and minerals like calcium and phosphorus. Are the main source of calcium in the diet, necessary to form and maintain bones and teeth. Important: Do not require calcium only children but also adults, who this element helps prevent disease called osteoporosis (thinning of bones) ... Carbohydrate also provide rapid absorption in moderation and animal proteins.
The whole milk containing a substantial amount of fat. Therefore you should use skim milk after two years of life (not before) and semi-hard white cheese spreads and lean, to reduce fat intake. Recall that the butter, while a milk derivative, is almost exclusively composed of saturated fat, therefore it is not healthy for children or adults.
6. The brown rice ... This cereal contains carbohydrates, vegetable protein, fiber, vitamins E and B complex, iron, magnesium and phosphorus ... Should eat brown rice because during the refining process is lost nutritional value (fiber, minerals and vitamins). The brown rice adds a lot of energy, improves bowel function and contributes to the regulation of body weight. Part of the staple food, along with other cereals and cereal products (bread and pasta).
To optimize the quality of its proteins should be combined with vegetables, meat, dairy or eggs.
7. Pumpkin or Squash .... The orange color of this vegetable shows its high content of carotenoids. These substances, which the body converts into vitamin A, helps maintain good skin, strengthen the defenses and improve vision, especially at night. They also have antioxidant properties that prevent cellular degeneration diseases such as cataracts, premature aging, atherosclerosis and cancer, among others.
The carrot orange is another plant that provides beta carotene, as well as dark green vegetables (spinach, chard, watercress, broccoli) and fruits like apricot, peach, melon, oranges, grapefruit, strawberries and watermelon.
Pumpkin also provides carbohydrate slow absorption, fiber and potassium.
8. Nuts .... An essential and very healthy food source of carbohydrate slow absorption, plant proteins, unsaturated fats omega 3, fiber, vitamins E and B complex (especially folic acid), magnesium, selenium and zinc ... They are highly recommended because they help improve the defenses, working with the health of bones and skin, can help control weight, reduce the risk of contracting diseases such as type 2 diabetes and some cancers
9. The red meat ... Essential animal protein, B vitamins, iron is well absorbed, magnesium and zinc are the main nutrients we get from meats ... it is advisable to choose lean cuts fat ...
Meat eating promotes growth and development of body and helps tone the muscles. It recommends eating 2 to 3 servings per week.
10. Birds and fish ... white meats also provide animal protein and a source of B vitamins, zinc, iron and selenium. Sea fish supplies magnesium, phosphorus, vitamins A and D (more fatty fish), omega 3 fatty acids ... As for fat, saturated fat chicken is mainly in the skin, so it is important to remove it before cooking. The fish have unsaturated fats, suitable for health. Ocean fish provides omega-3 fats, which help in learning and protect the heart. Both the chicken and fish contain less cholesterol than red meat.
Include these meats in the diet helps to repair and form new tissue, and contributes to growth and development of the organism in general ... It is recommended to consume 2 or 3 servings of chicken and fish a week, preferably prepared without added fats ... via rapidshare
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