Purpose: a snack with benefit for the figure. What to choose: almonds
As shown by the British Journal of Nutrition, women who during a week ate about 36 nuts with a total weight of 344 kcal, received only 77 extra calories! In this fact, there is nothing unusual: the nuts so satiated them that at dinner and dinner the participants of the experiment ate much less. Moreover, fiber in the nut did not allow the assimilation of parts of the "almond" calories. To experience the effect on yourself, try daily to eat a handful of nuts for a mid-morning snack, and also diversify them with the usual non-calorie food. How to cook: add nuts to salad or sprinkle with stewed vegetables.
Purpose: to strengthen the bones. What to choose: Parmesan
After 30 years, bone tissue begins to lose calcium and other minerals, which can subsequently lead to osteoporosis. To prevent the disease from catching you unawares, it is important to start prevention as early as possible. Of course, yogurt and milk will help you to get a daily norm of 1000 mg, but who likes to eat them three times a day? Diversify the diet with parmesan. In 30 grams of this cheese - about 340 mg of calcium, whereas in Swiss only 200 mg! How to cook: smear a piece of cheese with honey and use it as a snack.
Purpose: to prevent a cold. What to choose: apples
According to the report of the National Academy of Sciences of the United States, people under 30 years of age are more likely to suffer from stress than in later life. Scientists explain this by the fact that in the course of the twenties in the life of everyone there are significant changes - from the final choice of a profession to marriage. Because of this, the level of stress hormones rises and shakes the immune system. That's why at the age of 20 it's so easy to catch a cold or flu. In order not to sniff, young people should stick to the rule of eating an apple a day. It contains quercetin - a powerful antioxidant, which enhances the protective properties of the body. As the studies of the Appalachian University of the USA show, only 5% of people who used quercetin were ill with ARI in the cold period. Those who neglected the antioxidant, fell ill 40% more often. How to cook: cut into slices and add to the fruit salad. Or carry it with you as a snack.
Purpose: to strengthen the iron "shield". What to choose: lentils
After 20, the body is still developing, so you need more nutritious food than ever before. Lentil is a cheap and non-nutritive source of protein, fiber and antioxidants. In addition, a cup of ready-made beans contains one-third of the daily norm of iron. This substance is a part of hemoglobin, it delivers oxygen to every cell in our body - including brain cells. According to studies, 12% of young women have a hemoglobin level below 13, which indicates a lack of iron in the diet. This can lead to anemia. According to the American Journal of Clinical Nutrition, the lack of iron in the female body leads to low performance and fast fatigue. How to cook: boil until ready and serve on the table with fresh vegetables.
The purpose: to prepare a useful dish and not to be ruined. What to choose: shrimp
Cooking at home is a good way to save money. However, many girls do not like to mess around in the kitchen, so they prefer the option "warmed up - and ready." In the end, they eat wrong and gain weight. A win-win option for them is shrimp. They are inexpensive, and cook these crustaceans will not be very difficult.
Purpose: beautiful, even skin. What to choose: broccoli
It turns out that this vegetable can prevent the appearance of wrinkles. One cup of cabbage contains a daily norm of vitamin C, which is necessary for the production of collagen. He is responsible for the elasticity and strength of the skin. Also, broccoli contains beta-carotene, which in our body turns into vitamin A. The latter promotes the renewal of skin cells, and it looks younger. Broccoli antioxidants strengthen the immune system, and it is much more effective to protect the skin from ultraviolet light. How to cook: boil in a double boiler and add olive oil.
Purpose: to get the norm of carbohydrates without harm to the waist. What to choose: potatoes
Potatoes contain complex carbohydrates that help control weight, besides, it is not too high-calorie, the average tuber with skin will only pull 100 kcal. Moreover, there is more potassium in the root crop than in a banana, so this vegetable will be especially useful to women with high blood pressure (potassium reduces it). To get the maximum benefit, it is better to choose waxy potato varieties. They take longer to digest and extend the feeling of satiety well.
Purpose: to get the most out of each piece. What to choose: spinach
Women after thirty are more discriminating in food - they want to be energetic and keep their health and their future child. But, unfortunately, their desires are often not realized. " To make dreams of proper nutrition become real, add spinach to your diet. In a cup of fresh leaves - only 5 kcal and a whole storehouse of useful substances: vitamins K and B, calcium, magnesium, as well as folic acid. Calcium and magnesium protect the bone tissue from age-related changes, and vitamins and folic acid will protect against complications during future pregnancies. How to cook: use instead of lettuce. A great option - put out the spinach with garlic and serve as a side dish or mix it with spaghetti.
Purpose: treat yourself sweet. What to choose: dark chocolate
It's no secret that chocolate excellently raises the mood, but what prevents once again to make sure of this? As research has shown, in people who during 2 weeks ate about 45 g (200 kcal) of delicacies a day, less stress hormone, cortisol, was produced. If there is a lot of it in the blood, then the likelihood of earning depression, overweight, sleep problems, cardiovascular and other diseases increases. Moreover, the sharp release of cortisol into the blood increases the pressure. Over time, these "enhancement games" can cause narrowing of the arteries - and a heart attack. An interesting fact: Italian scientists came to the conclusion that chocolate lovers have a 6% lower pressure than those who do not eat it. To get the best from the delicacy, choose tiles with 70% content of cocoa beans. How to cook: melt several pieces on the stove - and pour fruit salad.
Purpose: to prepare the body for pregnancy. What to choose: eggs
Most women planning pregnancy know about the benefits of folic acid. But many of them do not realize that future mothers need one more substance - choline. It belongs to the vitamins of group B and is part of the cells of the body, including the brain. Animal studies have shown that inadequate intake of choline can adversely affect the development of the fetal brain. Therefore, pregnant women need to consume at least 45 ° mg of this vitamin a day (in one egg - about 125 mg). How to cook: boil the egg, cut into slices and add to any vegetable salad that transfers the image to the brain, and protects the lens from ultraviolet radiation. A cup of chopped yellow, red, green peppers contains almost two daily norms of vitamin C (this is twice as much as in the same amount of orange), and 6 mg of lutein and 562 mg of zexanthin. Scientists at the University of Sydney found that if you receive more than 743 mg of these substances daily, you can reduce the risk of age-related changes in the macula by 30%! How to cook: cut into pieces and put in a frying pan or bake in the oven, cool, season with garlic, olive oil and salt.
Purpose: to recharge. What to choose: pasta from whole wheat flour
In whole-grain spaghetti, more vitamin B, which helps the body to turn food into calories. Unlike ordinary pasta, they contain fiber. It prevents a sharp jump in blood sugar and provides a stable level of energy. This property is possessed by many cereals, but for their preparation women often do not have time. With macaroni, you do not have to fuss around for a long time-you throw them into boiling water, and order! As the US Department of Agriculture notes, half of the recommended rate (3 servings) of cereals and flour should be from whole grains. Women after 40 years are better to eat only whole-grain foods, at least at home. With age, metabolism slows down, weight increases, but this phenomenon can be prevented. As new studies by American nutritionists have shown, people who prefer pasta and whole grain bread gain less than one kilogram. Unlike whole-grain cousins, in white bread and baked bread contains much less fiber - the best friend of a slender waist. How to cook: boil, sprinkle with olive oil and serve on a table with tomato sauce or cook pasta with grilled vegetables. Try to avoid fat creamy sauces. If you order pasta in a restaurant, refrain from dishes with bacon and give up an extra portion of cheese.
Rinse with warm water 8 wooden skewers and set aside. Cut the apples into slices 7-8 mm thick. In a small bowl, mix the vinegar with 1 tablespoon of olive oil, a spoon of honey and basil. Place shrimps and apples there, so that each piece is covered with marinade. Put the bowl in the refrigerator for 20-30 minutes. While shrimps and apples marinate, take care of lentils. Rinse it under running water in a sieve. In a saucepan, heat 1 tsp. olive oil, add the carrots and celery and pass for 3-5 minutes until the vegetables are soft. Add lentils, add water, bring to a boil, reduce heat and cook without closing the lid for 15-20 minutes. Lentils will become soft, but the seeds must remain intact. While lentils are being brewed, alternating, pour apples and shrimps on skewers: each should contain 3 pieces of apples and shrimps. Heat the frying pan and grill the kebabs for 5 minutes on each side or until the shrimp becomes pink and the apples are soft. Mix all ingredients for filling in a bowl. To cooked lentils, add almonds, dressing and shake the bowl well to mix everything. Lay the lentils on plates, put on each 2 skewers. In one portion (2 skewers of shish kebab and 1/2 cup of lentil): 505 kcal, 15 g of fat, 59 g of carbohydrates, 35 g of protein, 18 g of fiber. Cut the baguette into 4 pieces. Remove the crumb, drizzle with oil, rub garlic and fry in the roast. Serve with the tart. In one portion (1 piece of tart and 1/4 baguette): 438 kcal, 21 g fat, 38 g carbohydrates, 25 g protein, 7 g fiber.
Pasta with pepper, mushrooms and sardines
4 servings
Preparation for 10 minutes
Preparation for 25 minutes
• 1 tbsp. l. + 2 tsp. olive oil
• 1 cup of finely chopped red bell pepper
• 220 g of whole-grain pasta
• 1.5 cups of chopped mushrooms (champignons, whites or portobello)
• 1h. l. finely chopped fresh parsley
• 1/4 tsp. dried oregano
• 2 chopped cloves of garlic
• 2 tsp. lemon juice
• 2 jars of 100 grams of canned sardines in oil
• 2 tsp. finely chopped fresh basil
• 1/4 tsp. salt
• Freshly ground black pepper to taste
In one serving:
(1.5 cups of pasta): 371 kcal, 13 g fat, 46 g carbohydrates, 20 g protein, 7 g fiber.
Boil the water for the paste. Preheat the oven to i8o degrees. In a large frying pan heat i Art. l. olive oil. Put the peppers and mushrooms in it and put in the oven for 5-7 minutes. Season with parsley, oregano and garlic 2 minutes before cooked. Put the paste in boiling water and cook for 9-10 minutes until the aldente state. While preparing vegetables and pasta, open jars of sardines and fry them in a roast or in a frying pan for 6 minutes on each side. Remove from heat and allow to cool, and then break into small pieces. Stir pasta, vegetables, mushrooms and sardines, seasoning with 2 tsp. olive oil, basil and lemon juice. Add salt and pepper to taste. Spread on 4 plates and serve.