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12/23/2014
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Replace fatty dishes for options as tasty as the year-end holidays
Chestnut of Pará , cashews, walnuts and almonds are indicated / Disclosure
By: SP Daily Online
Year-end festivities are always related to the excesses in food. But you can avoid these exaggerations. The 10 tips below will help you enjoy the meal without harming health.
1. Snacks: make a mix of oil, with chestnut of Pará (rich in selenium and magnesium, powerful antioxidant), cashew nuts (rich in zinc, vitamin E), walnuts and almonds (source of vitamin E, potassium). All of them are important in the diet to reduce the incidence of heart disease and its complications.
2. Cold: replace cold high in fat such as mozzarella cheese, ham and cheese dish for tofu, soy cheese, source of high quality protein, B vitamins and iron, low-calorie, free cholesterol and antioxidant action. Sprinkled with oregano, aromatic herb and olive oil extra virgin olive, potent antioxidants, heart protectors.
3. Fruits: replace the famous dried fruit and fruit syrups or jam, rich in sugar and preservatives, as the natural fruit, mango, pineapple, cherry, rich in fiber. The ideaI is serve them monitoring of savory dishes, desserts and salads.
4. Cold Salads: with the fruit, must be high on the supper. One can use green salad, raw preferably as a mix leaves such as lettuce, rocket, watercress, rich in fibers, which generate more satiety flavored with extra virgin olive oil, which stimulates the production of nitric oxide, an excellent regulator of blood pressure, leaving the blood more fluid. To spice, use herbs such as basil, oregano, rosemary. To salt, today it is possible to find salgantes, which are free of sodium, controlling blood pressure and reducing fluid retention.
5. Salads hot: use legumes such as black-eyed beans, lentils, chickpeas, rich in iron, give a special touch to the salad and have everything to do with year-end parties. Ideal eat the salad before the main course to provide more satiety.
6. Main course: opt for lean meats, such as Tenter and Chester. Avoid the ham and the pig, because they are more fatty meats. The best ways to prepare these meats are roasted or boiled. Or opt for a fish, such as cod, rich in omega-3 helps reduce cholesterol levels, reduces the risk of cardiovascular disease. Just be careful with the salt cod. Remove it completely when you prepare it.
7. Garnish: opt for brown rice, rich in fiber, plus herbs such as parsley, chives, rosemary. Or, a headlight with raisins sugar, high in fiber, energy source or a crumbly egg, prepared only with the clear.
8. Drink: celebrate Christmas, toasting with a glass of good wine and, for those who can not drink alcohol due to the continued use of some medications, opt for a good organic brown natural grape juice with no added sugar. Both the wine and grape juice are rich in resveratrol, great protectors of the heart.
9. Dessert: If you do the traditional French toast, the ideal is to replace whole milk for skim, pass the bread in egg white and use oven and stove sweetener. Use the oven to prepare and not fry and sprinkle on the cinnamon, which incidentally is a great spice for health, anti-inflammatory properties, which helps to lower cholesterol and blood sugar. Other options are desserts from fruit, rich in fiber, vitamins, minerals such as papaya yogurt frozen, lemon and strawberry trifle without cookie or fruit pies.
10. Avoid excesses: remember not to overdo mainly sodium in preparing for supper. Remember that Christmas satisfaction is meeting with the people we love and balanced nutrition only strengthens this time.
Source: Diario de Sp
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This article was translated by an automatic translation system, and was therefore not reviewed by people.