Thursday, January 27, 2011
We've all been told, either by our mothers, our doctors, our teachers and other sages advocating a healthy lifestyle, never forget to eat vegetables especially green leafy vegetables. A wealth of data show that these greens delicious and beneficial contribution to a healthy and balanced diet, particularly cruciferous which correspond to the cabbage family. These vegetables, also known as Brassicaceae have flowers with four petals that recall the shape of the cross from which their name crucifer. Although the terminology may seem new, these vegetables are certainly already part of basic foods from your diet.
Crucifers include Swiss chard, broccoli, cabbage, Brussels sprouts, cauliflower, watercress, radishes, rapini, arugula, spinach, turnips, kale and bok Choy often called bok choy. These vegetables are high in vitamins and minerals (some more than others), are credited with impressive nutritional qualities and are equipped with powerful anti-cancer properties.
Nutritionists often refer to as crucifers to "functional food" or nutraceuticals, that is to say foods with benefits beyond their basic nutritional value, such as, for example, prevent certain diseases. Like all vegetables, cruciferous packed with antioxidants, including vitamin C, vitamin A, calcium, iron, folic acid, soluble fiber and lignans. All these substances may help reduce the risk of cardiovascular disease. Indeed, studies have shown that cruciferous reduce plasma homocysteine, and high levels of homocysteine increase the risk of cardiovascular disease. Moreover, because of their high content of calcium, cruciferous vegetables (especially kale, Chinese cabbage and broccoli), provide protection of bone density and may help prevent the onset of osteoporosis, especially among women.
Saturday, January 15, 2011
Fans nuts, no problem you give heart to joy! The nuts can be high in fat but, according to Reza, it is monounsaturated fat - the type of fat that lowers cholesterol and is found in olive oil and canola. They are also a good source of vitamin E and omega-3 fatty acids, your allies to fight heart disease and high cholesterol.
"Consumed in moderation - a handful a day - nuts are good for you," says Reza.
* As a snack, a handful of roasted nuts, unsalted and untreated;
* Salads, cereal or yogurt sprinkled with nuts;
* Preparations of peanut butter without added sugar, salt or other additives.
* Ice cream or brownie (foods already high in fat) sprinkled with nuts.
Tuesday, January 11, 2011
Number of people avoid beef because of its high saturated fat and cholesterol, but the meat also contains 14 essential nutrients, including iron, vitamin B12 and zinc, said Reza.
"Beef is an important nutrient that supports brain development and contributes to its smooth functioning and ability to think clearly. "
* Lean cuts with a minimal layer of fat outside;
* Lean ground beef;
* Grass-fed beef (grass-fed): it contains less saturated fat and cholesterol while having a higher content of omega-3 (good for the heart).
* Pieces of sirloin and prime rib;
* Steak slathered with butter and cream sauce.