We are in the Passover, a period when, at least theoretically, we should detoxify our body by consuming more healthy foods such as fruits and vegetables. Without meat, eggs and dairy we could even lose weight. However, say nutritionists, we could even put a few extra pounds as well. It is not a paradox, it is pure science.
A carbohydrate intake leads to the accumulation of pounds. Archive
Temporary renunciation of animal protein can increase the feeling of hunger, which is why we tend to consume high carbohydrate foods. And carbohydrates fatten. What is to be done? Doctors advise us to be bought, eat diversified and replace animal proteins.
What do we replace the meat, eggs and dairy products
In addition to nuts or tofu, there are a number of other vegetable foods that can be optimal sources of protein. They are:
- Legumes: beans, lentils, smells and peas are plants whose consumption gives satiety and provide an optimal amount of protein. 250 grams of lentils can contain almost 20 grams of protein.
- Integral cereals: In this category, quinoa, bulgur and brown rice, quinoa contain about 8 grams of protein in 250 grams.
- Soybean products: In addition to Tofu, in the diet of the post, soy milk or edamames can be consumed, the latter having 17 grams of protein at a portion of 250 grams.
- Nuts and seeds: nuts, almonds, flax, chia and hemp seeds are the best combination of healthy proteins and fats, ideal in the post.
- Certain green vegetables: in the post, spinach, broccoli and Brussels cabbage should be consumed, because, besides fiber, minerals and vitamins, contain proteins.
In addition to these sources of protein, there are also protein products from plant, in the form of powders, which can be added in smoothies or consumed with water, for optimal protein intake.
Vegetable proteins are good for the health of the heart (contain smaller amounts of saturated fat), contain fibers that support digestion and health of the intestinal microbiome, contribute to reducing the risk of chronic diseases such as diabetes, hypertension and certain forms of cancer. In addition, these foods are also recommended in weight and obesity management programs.
What are good fats and in what foods are found
Good fats are also part of a balanced diet. They reduce the risk of cardiovascular disease, inflammation, improve cholesterol and contribute to blood glucose levels. Also, good fats contribute to the proper functioning of the brain, the health of the skin, the hair and stimulates the absorption of vitamins A, D, E and K. Of the best sources of fat recommended in the post are:
- Olive oil, rich in monosaturated and antioxidants;
- Seeds, such as chia, in or hemp, which offer omega-3 fatty acids, along with proteins and fiber;
- Nuts, such as almonds, cashews and pistachios, are rich in good fats, proteins and fiber;
- Avocado abounds in monosaturated fats, but also vitamins, fibers and potassium;
- Dark chocolate, with cocoa butter, offers antioxidants, along with good fats;
- Nut butter, such as peanuts, almonds or cashews, can be consumed in small quantities, as a snack, along with fruits, because they are high in quality fats, proteins and vitamins.
- Susan paste, consumed with fruit or hummus, is also a good source of calcium, along with fats and proteins.
Where do we get us up with the essential vitamins
The idea that people who hold are suffering from certain deficiencies in terms of vitamins and minerals should not be true. This is if we choose to consume nutrient -rich foods. The secret is the food variety through which we provide optimal macro intake and micronutrients. Here’s what vitamins we can take from vegetables, fruits, whole grains and nuts.
- Vitamin A is important for sight, immunity and skin and is found in carrots, sweet potatoes, spinach and bell peppers.
- Group B vitamins support the functioning of the brain, energy production and immunity and are found in whole grains, nuts, green leaves and fortified foods.
- Vitamin C is important for immunity, skin, representing a good antioxidant and finding in citrus fruits, parsley, peppers and broccoli.
- Vitamin D is important for immunity and bone health and is found in fortified foods (cereals or vegetable milk). It is naturally secreted by correct exposure to the sun.
- Vitamin E supports the health of the skin and eyes and is found in nuts, spinach and avocado.
- Vitamin K is involved in coagulation and support of bone health, good sources being spinach, broccoli and Brussels cabbage.
Most important minerals for the good functioning of the body
Along with vitamins, a balanced diet in the post must contain good sources of minerals. Here are the most important.
- Calcium, important for bones and muscles, is found in almonds, soy and kale.
- Iron, important for blood and transport of oxygen, can be obtained from lentils, smells, spinach and fortified cereals.
- Magnesium, vital for muscle and functioning of the nervous system, and energy production, is contained in almonds, cashews, pumpkin seeds, chia, spinach and whole grains.
- Potassium, important for regulating the level of fluid in the body, muscle contraction and nerve signals, can be taken from bananas, sweet potatoes, avocado and beans.
- Zinc, good for immunity, can be found in nasty, lentils and nuts.
- Selenium, involved in the operation of the thyroid, is found in sunflower seeds and brown rice.
