Lipid-lowering diet here is what to eat

Lipid-lowering diet: what to eat? The fundamental principle, to be considered is the fact that this type of power supply is designed to control the cholesterol level. Precisely why saturated fats should be cut, so you might give up red meat to fat dairy products, in too seasoned foods and some types of fish. The cholesterol-lowering diet is based mainly on the consumption of fruits and vegetables and spices for seasoning. They should also be reduced refined sugars and white bread, which must be replaced with the integral one. Fundamental is also the intake of omega 3 and omega 6 guaranteed by the fresh fish, especially the blue.

What to eat

If we have to try to lower the cholesterol level, it should give up red meat, which can be a source of saturated fat. They are preferred the lighter meats, such as turkey or chicken. To be avoided, however, the canned meat and sausages. Among the types of fish that can be eaten as there are salmon, trout, tuna and mackerel, rich in omega 3, which have many positive effects on health.

Green light to fruits and vegetables, which contain vitamins and minerals and are also rich in fiber, very important to counteract the excess cholesterol. The fibers are also found in oatmeal, lentils, brown rice, whole grains in general, in flax seed. As for fruits and vegetables, they should eat 2 to 4 servings per day.

Careful attention must be devoted to condiments.

Can be used with peace of mind all kinds of spices, especially turmeric, garlic and chili. Very important may be the soy sauce, vinegar and mustard. To avoid the creams, gravy, butter, margarine and cream-based foods. For dairy products, milk, yogurt and cheese, should adjust to choose the low-fat versions.

The menu

Let's see which menu to follow a low fat diet, so as not to miss the body all the nutrients it needs and at the same time creating the conditions to lower cholesterol with diet and the right foods.

Breakfast: a cup of low-fat or skim milk or 2 cups of low-fat fruit yogurt, 200 grams of apples or 300 grams of orange or grapefruit juice, 3 slices wholemeal bread or 150 grams of cereal flakes.
mid-morning snack: 150 grams of fruit.
Lunch: choice of 80 grams of pasta or rice, or 150 grams of whole wheat bread. Preferred as tomato sauces, fresh vegetables or vegetables (140 grams). In addition 80 grams of turkey or chicken.
Afternoon Tea: 150 grams of fresh fruit.
Dinner: a second plate of fish, 80 grams of trout, swordfish, grouper, sardines, anchovies or mullet or 70 grams of mackerel or salmon, 50 grams of lean mozzarella salad (100 grams).

Simple Ways to Get Rid of Belly Bloat

Let's see how quickly deflate in a few days. The bloating is very annoying and can be caused by several factors: food allergies, wrong diet, bad habits, such as excessive consumption of sugar, alcohol and carbonated drinks. Sometimes it has to do also with the irritable bowel syndrome and digestive problems. The situation may worsen, if we add stress and a sedentary lifestyle. However, there are strategies to be implemented, to eliminate the swollen belly. It just needs to be careful feeding and daily habits, for the swelling to disappear in a short time. We reveal the little secrets.

1. Do not eat in a hurry 

Eating quickly is a habit really wrong, that swells the belly. It 'important to relax and chew your food well. Only in this way the digestion can become easier.

2. Ban sugars

To deflate faster should eliminate or greatly reduce the sugar-rich foods and all the high-calorie foods. It would be better to prefer fruits, especially those rich in water as the kiwi, watermelon, apple and pear, and vegetables, especially fennel, salads, carrots and zucchini.

3. Drink plenty of water

Drinking plenty of water is crucial, because it acts as a natural drainage. If you drink a lot during the day, it stimulates the diuresis. In this way the waste are expelled from our body, and you will appear slimmer.

4. Take green tea

 Hiring in the day a few cups of green tea, even better if decaffeinated, can be crucial to feel less bloated. Green tea, by the many properties and a thousand benefits, acts as a drainage and Purifier. You could alternate, during the week, with a herbal tea with fennel.

5. 5 meals a day

It 'good to divide the food we consume over 5 meals a day, in order to stimulate the body and speed up metabolism. To reduce hunger and not run the risk of overeating during meals, it is appropriate to make a snack of fruit mid-morning, between breakfast and lunch, and another snack in the afternoon.

6. Drill the belly massage

 Also a good massage the belly can be important, because it can promote drainage. The massages should practice daily, even with oil and moisturizer.

7. Make physical activity

A sedentary lifestyle can be truly a cause of bloating, which should be remedied. A valuable aid could be represented by the performance of moderate physical activity. No need to have to go to the gym, but also walking for half an hour every day.

8. Consume ginger

Very important regular consumption of ginger would also, a herbaceous plant that has many properties. Among these, it is able to eliminate intestinal gas. Ginger gives the dish a unique flavor, this can also be combined with soups, fish or vegetables.

acidic foods: what are they and why should be eliminated

 

acidic foods: what are they and why should be limited? According to a particular conception, our body should remain in a state of equilibrium, so as not to incur the disease. The latter could be caused by the pH changes when it tends towards acidity. Pathologies, therefore, based on this principle, would occur after ingestion of foods that have acidifying action. Precisely for this reason it is very important to know what these foods, so we can limit them and keep our body in a balanced and healthy condition. We see in particular of what foods it.

fruit

The fruit is essential for our body, because it is rich in vitamins and minerals. However we must be careful to some fruit in particular. Very acidifying are pineapple and some types of nuts, such as pistachios and peanuts. An acidifying power is also attributed to the mango.


Vegetable

A diet that respects should not neglect the consumption of vegetables, not to miss the body vitamins and minerals. Be careful, though, to the plants of canned, frozen ones, mushrooms and chicory: all foods are very acidifying. 

Legumes 

Among the legumes are acidifying the beans, broad beans, and chickpeas and especially peanuts. It is they, in fact, can be considered very acidifying. 

Cereals 

Acidifying is rice and action very tending to acidification is one that can be attributed to the spelled, barley, oats, corn and rye.
 
Dairy products

Some products derived from milk processing can be considered little acidifying. It is not sweetened yogurt, cottage cheese, homogenized milk and cottage cheese. Very acidifiers are, however, pasteurized milk, aged cheese and sweetened yogurt. They are among the most protein-rich foods, but not always their consumption goes to the advantage of our well-being. 

The meat 

Almost all the meat is considered very acidifying: veal, beef, pork. Among the acidifying foods also includes fish, shellfish and eggs. 

Drinks and other foods

Very acidifying is wine and a very high acidifying power is also attributed to spirits in general, to beer, coffee and soda-based drinks. Attention also to sweets, chocolate, to white and artificial sugars, to convenience foods and canned ones. 


Why should be eliminated

According to a particular theory, if the environment they live in the body's cells become very acidic, the pH is altered and is liable to the disease, especially in diseases calls from cellular degeneration. These are mainly cardiovascular and chronic inflammatory disorders. It would, therefore, to preserve the balance of the body of an acid-base ratio, favoring, instead of those acids, alkalizing foods, such as, for example, spinach, cauliflower, carrots, millet, amaranth, sage, rosemary and ginger.

Is Raw Seafood Safe To Eat?

You can eat raw fish? This type of food on the tables usually is much appreciated, but the question is not so simple, because the experts for some time now discuss with the specific risks to which they could face by eating uncooked fish. On the one hand there are many benefits that this food can bring to our body, the other one must be careful to possible health risks. Respond directly to the question is difficult because the specific cases are so many. We can, however, outline a basic framework of the main hazards and health benefits.

It's possible to eat? 

According to what experts say, it is crucial that, to consume raw fish safely, it is first come down: the product must be frozen for at least 96 hours at -18 ° C in a domestic refrigerator, although in restaurants there are special machines that are used for this operation, which act more quickly. Although we are told that the fish was freshly caught, we should always make sure it has reached a low temperature, which allows the consumer without risk to health. The consumer must always know whether the fish has been subjected to this type of treatment. The killing has the advantage of preventing the proliferation of bacteria and parasites, and must also take account of the relationship between size of the product, temperature to reach and duration of the operation. The latter is easier to be implemented with professional blast. At home, with common freezers, the trick is to extend the stop of the fish in the freezer because the cold can safely reach all parts of the food. It 'important to divide the fish into smaller portions and freeze them separately, to make the process faster.

The fresh supermarket fish

When we buy fresh fish at the supermarket or fish market, we can not be confident to consume it raw. The fresh fish is not a health guarantee. We must always ensure whether the product has been shot down. When we buy the fish, whether it comes from fishing to farming, we must ensure that they have certification that indicates the treatment of "pre-cleaning", which then was subjected to a reduction in temperature. It 'important to give priority to seasonal products and those from neighboring seas, because they are based on shorter and therefore more easily controlled supply chains. In general, the gutted fish is safer than the one sold with the guts, if you want to consume raw.

The benefits

Eating raw fish, if shot down, also of the benefits, which mainly concern the contributions of key nutrients for our body. For example, the raw fish possesses high biological value protein, which correspond to a percentage ranging from 16% to 20%. Furthermore, the raw fish can count on a great intake of trace elements, among which should be mentioned especially the iron, phosphorus and iodine. As for the fat content, the fish can be divided into three groups, considering the presence of omega 3 fatty acids: lean fish with less than 5% fat content (cod, sole, turbot, pike, trout, sea bream) , semi-fat fish with a fat content ranging from 5% to 10% (Sardinian and mullet), fatty fish with a fat content higher than 10%, such as eel and salmon. In addition, the raw fish allows a great amount of vitamins of group B.

The risks

It 'important to note that the consumption of raw fish can also lead to health risks. You may run into phenomena such as parasitic infections, especially when we consume food contaminated by pathogenic organisms. The same can be said for infections, when raw fish is contaminated with bacteria and viruses. Another problem can be represented by poisoning due to contaminated food toxins. The risks are many, especially in the consumption of shellfish, which feed by filtering the water, may retain some pathogenic microorganisms. The latter, if they are not neutralized through cooking, they can lead to various diseases: poisoning determined Escherichia coli, viral hepatitis and food infection with salmonella. Among the most common diseases related to the consumption of raw fish, there are intestinal parasites due to Anisakis, species of pests that normally inhabit the digestive tract of fish and shellfish. These microorganisms can also be the cause of allergies, when the body of some people produces immunoglobulin type E

Types of Fiber and Health Benefits

What are they and what are the fibers? The fibers belong to a class of food devoid of classic nutritional values: no one can, in fact, consider the nutrients but are, however, important functional and metabolic level for our body. What they are and what they do in detail, therefore, the fibers? Let's find out why they are important and should be integrated in our diet.

What are

The fiber found in plant foods and, specifically, in their part hard or stringy; one that our body has trouble digesting: there are, for example, legumes - such as lentils, beans, peas, chickpeas and beans - in vegetables and in vegetables - like eggplant, artichokes, carrots, mushrooms, fennel and cabbage - in cereals and their derivatives - such as bread and pasta - in fresh fruits - including apples, pears, bananas, kiwi, figs and raspberries - and dried fruit from the many nutritional properties, including almonds, hazelnuts and walnuts. There is, moreover, only one type of fiber: this can be distinguished, in fact, in a soluble and insoluble, and, hereinafter, we will see their functions and the beneficial properties that are capable of contributing to our organism.

Despite the difficulties of our organism in the digest, the fibers are very important, as it helps to increase the feeling of satiety, improves bowel function and cholesterol levels and contribute to the prevention of colorectal cancer, diabetes and cardiovascular disease .

Hiring insoluble fiber and drink plenty of water helps you lose weight, thanks to the feeling of satiety that this prosecution and is, therefore, a great way to lose weight and improve their bowel function for a cleaner intestine and a deflated belly. Eating foods rich in soluble fiber helps, then, the growth of helpful bacteria in the colon - at the expense of those harmful - and also regulates the absorption of fat and sugar and their level in the blood by preventing, in fact, diseases such as diabetes and cardiovascular diseases. Soluble fiber - found in fruits and vegetables - are concerned, therefore, to lower cholesterol levels and decrease your blood sugar; while insoluble fiber - found in vegetables, vegetables and cereals - help bowel function, contributing to a lower absorption of fat and calories and play anticancer and detoxifying action. A healthy diet rich in fruits, vegetables, legumes, grains - especially whole - is the secret of well-being and happiness, as well as the best way to guarantee the right amount of fiber in your diet: the only rule is to vary the sources to get the right nutritional intake.

4 foods that make you have a bad smell

Are there any foods that make you have a bad smell: the power play, in fact, an important role with regard to the odor emanating from our body, which is affected by the foods we eat and that can cause unpleasant body odor or not. The cause lies in the way the body metabolizes certain compounds: for example, it is known that garlic is closely linked to bad breath, but there are other unexpected foods. Here, then, some of the foods that can cause odor.

1. Meat 

Some studies have shown that omnivores emanate a worse smell than vegetarians. Research conducted in 2006 examined the smell of sweat of people who consumed high amounts of meat and they put it in comparison with the sweat of vegetarian: the worst is found to be that of someone who ate meat, as it emanated a more intense and unpleasant odor.

2.curry and cumin

Even the curry and cumin - from the many beneficial properties - are on the list of foods that cause odor to the body: to exaggerate the consumption of these two aromatic spices can, in fact, do smell the skin intensively. Try, therefore, to use curry and cumin sparingly and avoid consuming it in large quantities. Drinking more water can help also to reduce body odor.

3. Garlic

Garlic is one of the most popular foods when it comes to bad breath and not only can, in fact, even worse the smell of sweat, especially when taken raw and this because it contains sulfur that causes an intense smell of eggs marches. The unpleasant smell of perspiration can be avoided by not overreacting with the consumption of garlic or toasted taking it, for example.

4. Asparagus, broccoli, kale, and vegetables

Asparagus is another unsuspected food that can, however, worsen the urine smell. Even the cruciferous vegetables - such as broccoli and cabbage - are rich because of heavy sulfur-containing compounds, odors, but also in nutrients and antioxidants that help the body eliminate toxins and cancer cells: do not go, then removed completely from the diet. Help you eat cooked foods rather than raw.

types of rice and benefits

What are the types of rice such as the beneficial properties of this food? It 'a very digestible food, has the nutrients that are good for our health, it is purifying, does not contain gluten (so it can also be consumed by those suffering from celiac disease or intolerance of this kind). What do we want more? Rice is definitely one of the most popular cereal in the world, thanks to its many properties. There are many varieties, which differ in appearance and sometimes even for the nutritional characteristics. We analyze together the most common types of rice and see what benefits bring to our body.

White rice

It 's the most used variety of rice, but that does not mean it is the most suitable in all cases. The common rice, in fact, is poor or even fiber-free, since it is subjected to a refining process that allows the elimination of the most outer part of every grain. It is the bran, which contains precisely the fiber. White rice has a very high glycemic load. It has astringent, so it can be very useful in cases of diarrhea.

brown rice

Unlike the refined, brown rice has a lower glycemic index. This type of grain has fiber and bran and therefore is particularly useful for the ability to provide satiating action and to increase the intestinal transit. This type of rice can be useful in case of constipation and its consumption is recommended for those who are on a diet to lose weight. Thanks to the presence of phytosterols and fiber, brown rice helps to control triglycerides, uric acid, and the "bad" cholesterol. Thanks to its many properties is useful for those who want to follow a detox diet.

red rice
 Especially recommended for those who want to keep the arteries clean, red rice is obtained in a very special way, thanks to a meeting between different varieties of rice. Then the product is fermented with a mold and the result is a cereal from the shorter grains, able to reduce the "bad" cholesterol. It would be better, however, to avoid to assume in large quantities, as it could cause headaches, gastrointestinal disorders and liver disorders. It 'also contraindicated when you are taking antibiotics or antivirals in pregnancy and during breastfeeding.

black rice

Due to its large amount of anthocyanins present in the pigments of the outer part of every grain, this kind of rice possesses strong antioxidant properties and anti-aging. For this reason, the consumption of this food is given in case of water retention and the presence of inflammatory diseases related to cell aging. It has a good amount of vitamin E and is rich in fiber. For its very strong flavor, it is often considered an aphrodisiac food.

8 snacks under 100 calories

There are some tasty snacks that have less than 100 calories and are therefore perfect for a snack or picnic without getting fat: contrary to what you think, in fact, not all snacks are enemies of a healthy diet and a diet correct but, in fact, they can help the body, stimulating metabolism, fighting hunger and helping you lose weight, lose weight and stay in shape. What are these snacks? Here are some healthy snacks and tasty to consume to maintain a perfect line.

1. Cherries 

Cherries - sweet fruit loved by many - are perfect to be eaten as a snack: they are, in fact, the antioxidant-rich fruits that help reduce the risk of heart attack and to deflate the belly, for a flat stomach.

2.banana

A banana dipped in chocolate without sugar, to be frozen inside the freezer, could be - in contrast to what you might believe - a healthy snack to replace the classic sweet and snacks required by children. In this regard, even the frozen grapes are good to consume.

3. Celery and peanut butter

Two stalks of celery and a natural peanut butter spoon can be an ideal snack: celery is, in fact, virtually no calories and peanut butter, however, is rich in healthy fats.

4. Strawberries, cantaloupe and almonds

Another healthy snack is made up of half a cup of strawberries, a cup of cantaloupe and a teaspoon of almond flakes to add on top: a mix of sweet and savory fruit containing healthy fats for our body.

5. tangerines, kiwi and raisins

For fruit lovers, the combination of kiwi and tangerine will be truly exceptional, one refreshing and sweet snack, to satisfy many palates. Even raisins is a quick snack you can eat at any time.


6. Pistachios

Pistachios contain few calories and are rich in potassium and vitamins. This precious food, however, never ceases to amaze here: it is, in fact, an excellent source of protein and helps to lower cholesterol levels.



7. Corn flakes and blueberries

Almost half cup of oatmeal and about half of fresh blueberries for a snack of champions: oatmeal are, in fact, unable to stabilize blood sugar, as well as lower cholesterol and prevent heart disease; while blueberries are beneficial for cognitive function and eye health.


8. Quinoa, cucumbers, tomatoes and olive oil

Finally, not everyone knows that a quarter of a cup of quinoa - from the many nutritional properties - a quarter of a cucumber, 5 cherry tomatoes and a teaspoon of olive oil are a healthy snack and the many health benefits, especially for the heart . Just try it: your palate will remain ecstatic!

nickel rich foods-what are they?

What are foods that contain nickel? An allergy to this element is, unfortunately, increasingly common, so it's good to know which foods to eat with peace of mind because no nickel and which eliminate from the diet. Symptoms can occur in the skin with dermatitis - caused by contact with jewellery, buttons, zippers, shoes and accessories that contain it - but not only: they can, in fact, occur even gastrointestinal disorders or asthma, in severe cases. The advice is to talk to your doctor to get the right directions in this regard. In any case, here is what are the foods that contain nickel, and thus to avoid or limit.

1. Chocolate

If you are allergic or intolerant to nickel, you will know that many foods contain this mineral, and that some will count a greater amount than others. The chocolate and cocoa powder are rich in nickel, for example: the dark chocolate contains 2.6 micro grams per gram and the cocoa powder 9.8.

2. Fruit

Among the dried fruit - despite significant health benefits - it is especially cashews reduce or avoid - depending on your medical condition - in that they contain 5.1 micro grams of nickel per gram. dried fruit also contains significant amounts of nickel - probably for industrial treatments - including plums, apricots, raisins and figs. A fair amount of nickel is also contained in fresh fruits like pears, pineapple, banana and kiwi.

3. Vegetables

Even the vegetables contain nickel: tomatoes, broccoli, spinach, asparagus, carrots, cabbage, cauliflower, green beans, fennel, lettuce, celery, radish and others; a smaller amount is, however, in eggplant, squash, cucumbers, zucchini and peppers. Avoid, however, to cook in aluminum pots and pans in Teflon: better, in fact, opt for alternatives Pyrex glass, ceramic or terracotta.

4. Pulses and cereals

Nickel is important for maintaining metabolic homeostasis, but must not necessarily be consumed in high doses, because you do not know physiological deficiencies due to him. Who nickel allergic reactions should, for example, even moderate consumption of legumes: lentils, chickpeas, soybeans, walnuts, hazelnuts and almonds, among others. Even cereals contain much nickel: corn, millet, oats and buckwheat are among them.

5. Drinks and food cans

We should also pay attention to some beverages - such as coffee, tea and beer - and, in general, to foods and drinks contained in cans or aluminum cans: prefer the packaging in paper or glass. In any case, the tolerance to the allergen varies from one subject to another, therefore, will be the doctor to give the correct directions.

6. meat, fish, dairy and eggs

From the list of foods to avoid and which decrease the consumption, also no shortage of animal products like meat, fish, dairy products and eggs in particular, are to be reported salmon, shrimp, oysters, mussels, herring, mackerel, milk, cheese , yogurt, various types of meat and eggs. There are, however, other foods containing nickel that can trigger intolerance: it is good, then contact your doctor for an appropriate diet.

weight loss breakfast foods

What you need to eat breakfast to lose weight? Healthy eating and a healthy lifestyle are critical to maintaining a healthy weight and an enviable line: the diet should not, in fact, be something to do for a limited period of time, but a way of life to be pursued over time , taking care of themselves. For this reason, it is important to know what and how much to eat during the day, in order to stay in shape or lose weight fast, if you are overweight. We see, then, are some tips to start your day.

1. Fruit 

For a breakfast of champions, you must have the correct calorie intake to cope with energy in the morning and have even less hungry in the later hours of the day. Fresh fruit - like grapefruit or banana - and the dry foods are important: in fact, rich in vitamins, antioxidants, fiber and protein - as well as essential fatty acids - and provide enough energy, if combined with a slice of toasted bread.

2. Milk and Yogurt

Breakfast is the most important meal, and, among the foods that can be consumed without taking too many calories, there are also milk and yogurt, provided they are thin or vegan: Indeed, there are alternatives such as soy, rice, almond or oat, among the many and all low in fat. You can mix in the fresh fruit for great taste.

3. Whole grains

A hearty breakfast to wake your metabolism can also be made by consuming whole grains, which make you feel full and will give you the right energy: the important thing is, though, whether it's whole grains and do not contain added sugar, preservatives, fat hydrogenated vegetable, tropical oils and food additives, often referred to by acronyms such as "aND" and the like. Pay therefore attention to the cereals purchased by carefully reading the label.

4. Chocolate, tea and coffee

Several studies have demonstrated the importance of breakfast: who jumps can accuse lack of concentration and relevant insulin swings. Even the dark chocolate appears to help you lose weight and can be consumed because of the numerous benefits it brings - 50 grams and only if you do regular exercise, though - as it provides iron, potassium, phosphorus, antioxidants and methylxanthines. Are also fine tea and coffee, but remember not to overdo the sweets that go, however, taken in the morning.

5. Whole wheat bread and jam

Finally, it's good of whole wheat bread with a little 'jam: the first high-fiber and starch and the second of simple sugars, allowing a steady release of energy throughout the morning. Obviously, we must not exaggerate in the amounts: nutritionists recommend, in fact, for breakfast a contribution of about 20% of daily calories.