How do Organic vegetables make me healthier
Coinciding with different times in the year, many people show concern for their weight more for aesthetic reasons than for health reasons. Thus, after Christmas and Easter and during the summer it is not uncommon to meet friends, family and neighbors who say “be on a diet”. Usually, the goal is to lose a few kilos (no more than 3 or 4) and as it seems simple, many people make real barbarities to get into that swimsuit or the suit of last year.
Barbarities that, it must be said are also ineffective since it is usual to repeat them again in the next “time to lose fat“.
This is frankly curious: adults (and lately young people and even adolescents and children) who play with their body and their food as if the result was always free … the same people who take care of their car with care and who would never think of refueling gasoil in a gasoline vehicle throw to your body, the vehicle without spare parts more sophisticated and sensitive than we can imagine, any type of ‘fuel’ only for the reason that “a friend has told you” or comes in this or that magazine … as you can imagine, reasons that are not exactly what we would call “of weight”.
Although it is always advisable to go to a specialist (your doctor or your dietitian), we recommend here a true effective diet, healthy and suitable for all ages. Do not be surprised, but this diet consists of eating everything … but making it clear that there are some essential foods that will help us not only to keeping your weight down but also to improve our overall health and, even, to prevent and reduce risk factors of numerous pathologies.
These essential foods, the basics of our diet, are vegetables and vegetables: food that can be eaten alone as a first course or as a garnish for other dishes, raw or cooked, drained or with sauces, fried, steamed, with olive oil, with different sauces, etc., etc. Thus, we have that traditional consumption as the first course of vegetables is essential for a healthy diet for a mere numerical question: being almost all the content of vegetable water (about 90% and even more), to take advantage of their wealth nutritious you have to eat high amounts and the best way to do it is to cook them.
Eating a 400 g plate of raw spinach is almost impossible, but when we cook it that amount becomes a “little pile” in our plate where all the nutrients have been concentrated when the water evaporates from the food with cooking. Of course, It is not about facing a plate of vegetables cooked in water and that’s it … we can make a sauce, add virgin olive oil, revalue the dish with a good ham, etc., etc.
In summer, resorting to grilled vegetables opens the doors of a world barely known to many people: flavors, textures and absolutely amazing colors with the only help of a plate, salt and some oil. In all cases, we will have a first dish that will satisfy us – making us want to eat more hearty seconds and desserts – filling us with vitamins, fiber and antioxidants. Resorting to grilled vegetables opens the doors of a world barely known to many people: flavors, textures and absolutely amazing colors with the only help of a plate, salt and some oil.
In all cases, we will have a first dish that will satisfy us – making us want to eat more hearty seconds and desserts – filling us with vitamins, fiber and antioxidants. resorting to grilled vegetables opens the doors of a world barely known to many people: flavors, textures and absolutely amazing colors with the only help of a plate, salt and some oil. In all cases, we will have a first dish that will satisfy us – making us want to eat more hearty seconds and desserts – filling us with vitamins, fiber and antioxidants.
Any of these preparations can be used as a garnish for a meat or fish dish. The amount that we will ingest will, logically, be lower. But in times of heat, where many of us have less appetite and we want lighter dishes, it is a pleasant and low-calorie option to organize menus with unique “combined dishes” and a salad to begin with. Or use the traditional, liquid or pasta dishes, based on vegetables such as gazpacho or salmorejo. Another way to prepare a light and the very stimulating menu is to use summer fruits first course to make the traditional melon with ham, salads with fruit, or with flowers, so much gastronomic current or Macedonian.
In any of these ways we have proposed, vegetables will always bring their special characteristics: it is very delicious food in water (more than 90% as we have said), so they also contribute to hydrate, with a very low caloric intake, rich in vitamins (especially vitamin C and some of group B, such as folates) and minerals as well as other non-nutritive substances but very important for our metabolism: we refer to fiber and antioxidants.
In this way, our proposal for a healthy, stimulating summer diet that helps us reach and maintain our ideal weight would be :
To adapt the culinary preparation of the food to our needs, reducing the fried ones and preferring the dishes to the oven, to the plate, cooked to the steam, etc.
Pay attention to the drinks we consume, reducing the content of caloric beverages (soft drinks and alcohol, especially). They can be replaced with great pleasure by natural juices of fruit slightly dissolved in mineral water, cold infusions of tea or coffee or other plants and even by juices of vegetables such as tomato
Daily, take a plate of vegetables cooked to our liking and, in addition, another serving of vegetables consumed raw (salads, for example), without having to put a limit on weight or quantity (we will only monitor that the raw oil for seasoning is not an excessive amount).
Fruits raw or in juice: 3 to 5 pieces daily. It can be an orange juice or mandarin, for example, plus a slice of melon or watermelon, peach, apple, etc., etc.
Olive oil: preferably we will use virgin pressure oil in cold to dress and use in crude. Experimenting with the different flavors of olive varieties can be a good idea: picual, hojiblanca and others will give us flavors that are often poorly known.
The rest of the food can be consumed freely, in moderate quantities. Logically, we prefer that less fatty and lighter allowing consumption to be exceptional in the case of pastries and very fatty foods such as bacon and bacon and some sausages and meat products. The fish can be taken two or three times a week and of course, there is no problem – quite the contrary – if we add such tasty bluefish in the summer season (tuna, sardines, etc.). Pasta and rice can be kept without problems considering that it is easy to turn them into a single dish with a good salad.
The dried vegetables are a great food although it is hard to encourage their consumption with the heat … since many have not yet tried to add them to cold salads. The meat and poultry? Eat what you want … as long as you respect the “mandatory” rules and the balance of the diet that we propose here.
In summary, and thanks to the ingestion of vegetables in the way we indicated, this diet will provide a series of advantages such as those indicated below:
The reduction we are looking for in caloric intake without diminishing the nutritional contribution.
A great wealth contributes vitamins and minerals so necessary.
A high content of fiber that will contribute to the increase of satiety and the correct movement of our intestine. The fiber provided will also support the intestinal flora by promoting its growth with the consequent improvement of the functionality of our intestine.
An outstanding presence of antioxidant substances that will improve the whole of our physiology.
This type of diet is, in fact, a diet that serves to help us reach and maintain our weight and also so that our vital tone is optimal. As always, vegetables are an essential help to live healthily and feel lighter and optimistic