problem of proper nutrition is very sharply there today.Feeling sorry for yourself and biting at a local cafe, or succumbing to the temptation to eat in the comfort of the car, you will not only ruin your dinner, but the waist."More cook at home and less eating out - this is one of the most effective strategies to maintain the calories and fat in the norm.
Plus, the construction of a diet based on foods such as whole grains, legumes and lean proteins virtually guaranteesthat you will achieve your goal with a lot of vitamins and minerals consumed. "But, while we can throw freshest, most useful products to our car, many of us store and prepare them in ways that rob food (and our bodies) the most essential nutrients.Dietitians and nutrition experts are seven common mistakes that adversely affect the quality of our diet.Fortunately, it can be stopped.Follow these tips to make the next ingestion helpful.
error 1. You overload yourself eating
course, one big race food at the beginning of the week is not enough to provide themselves with food for the whole week.However, if the carrots, greens, apples and berries, you'll eat more and therefore gain more nutrients, right?No.Vitamins and minerals in fruits and vegetables begin to lose their properties after they are collected.This means that the more a longer period you stock the products, the fewer nutrients in them.After a week in the refrigerator, for example, spinach retains just half of folic acid and 60% lutein (an antioxidant, a positive impact on the health of the eye).Broccoli loses about 62% of flavonoids (antioxidant, preventing the occurrence of cancer and heart disease) in 10 days.It is better to buy small batches at least twice a week.If you can not walk to the store every couple of days, Garner frozen vegetables.These fruits and vegetables are frozen immediately after harvest.Because the products are not exposed to oxygen, nutrients can remain in effect for about a year, according to studies by the University of California.However, avoid frozen foods in sauces or syrups.These additives may contain a large number of calories, fat or sugar, and sometimes they are filled with sodium.
Error 2. You keep food in transparent containers
If you still buy milk in a transparent bag, immediately go to the cartons.Milk is rich in vitamin B2 (riboflavin);when exposed to light, a chemical reaction, and the vitamin loses its beneficial properties, according to research at Ghent University in Belgium.Other nutrients, such as amino acids and vitamins A, C, D and E are also affected.And therefore, low-fat milk (or low fat) - diluted milk - light rays pass more easily.This process, known as photooxidation, can change the taste of milk and create disease-causing free radicals.Even grains (especially whole grains) are also rich in riboflavin, are susceptible to the loss of mineral properties and the development of free radicals.We recommend not to keep even dry foods like pasta, rice, cereals in transparent containers or bags.Instead, keep them in the original boxes or in opaque containers and keep them in the kitchen cabinets, where they will be protected from light.
Error 3. You too quickly cook the garlic
Legend has it that this small island bulb can scare the vampires, but scientists have proved that if you cook it properly, it can compete even with the most terrible villain - cancer.Chop, slice or chop the cloves, and then is set aside at least 10 minutes before you start cooking.During this time, the nutrients (those for which we appreciate and garlic) begin their "business".
Error 4. you trim yourself in season
Herbs and spices not only enhance the taste of a dish without the extra calories and fat, many fragrant ingredients also protect food from harmful bacteria.After testing 20 common seasonings against most 5 species of bacteria (including staphylococcus and salmonella), scientists of the University of Hong Kong found that, due to the high amount of antioxidants in spices, they help to deter bacterial activity.Cloves, cinnamon sticks and oregano were the most effective in the fight against food-borne pathogens.A separate study published in zhirnale Journal of Agricultural and Food Chemistry, showed that rosemary, thyme, nutmeg and bay leaves are also rich in antioxidants.Of course, you can eat only healthy foods, but a half-teaspoon of herbs or spices to salads, vegetables and meat will give you extra peace of mind, and raise the level of beneficial antioxidants in the body.
Error 5. You cut away the peel from fruit and vegetables
most antioxidants and polyphenols in foods are placed very close to the surface of the skin or very thin skin directly.Research published in the journal Nutrition Research has shown that the majority of the fruit peel contains from 2 to 27 times more antioxidants than the flesh.
recommend gently scraping skins with potato and carrots than cut with a knife, and use a special tool to remove the peel or a sharp knife to cut away as much as possible with a thin layer of vegetables and fruits, which require a mandatory cleaning.
error 6. kill you vitamins and minerals during cooking
Boiling - the most simple and indisputable way to cook vegetables without oil, but this method can cause the destruction of about 90 percent of the mineral substances contained in the products.To avoid this problem during cooking, try parovarenie (use minimum amount of water in the steam engine), frying in hot oil or use a microwave oven.Research University University of Essex in England have shown that cooking vegetables in similar ways can save most of the nutrients.
error 7. You do not wash the products before use
Many of us remember to wash plums and berries before using, but when was the last time you washed bananas, oranges, melon and mango?It may seem strange - wash products, which we are already cleansed, but harmful bacteria may remain in your hands, or even get inside the fruit during cutting.
Articles Source: mycharm.ru
