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Броколите са зеленчук, в който има уникална комбинация от хранителни вещества. Той съдържа витамините А, С, В6 и К, диетични фибри, фолиева киселина, калий, селен, манган, фосфор. По отношение на органичните съединения, броколите са пълни с фитонутриенти като глюкозинолати, флавоноиди, глюкорафанини и различни други антиоксиданти. Ето най-големите ползи на зеленчука за здравето: Детоксикира тялото Присъствието на витамин С, сяра и някои аминокиселини в броколите ги правят много добър детоксикатор. Те помагат за отстраняване на свободните радикали и токсини като пикочната киселина от организма, като по този начин пречистват кръвта и отстраняват проблемите, свързани с токсини като сърбеж, обриви, подагра, артрит, ревматизъм, бъбречни камъни, кожни заболявания като екзема и други. Грижи се за кожата Антиоксидантите в броколите като бета-каротин и витамин С, в комбинация с витамин В комплекс, витамин Е (този, който спомага за блясъка на кожата и косата), витамин А и К, омега-3 мастни киселини, аминокиселини и фолат, подобряват състоянието на кожата. Правят я мека, здрава и сияйна.
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SOUPS Carrots, Ginger and Sweet Potato Carrots, ginger, sweet potato, garlic, cilantro, rosemary, turmeric, black pepper, Himalayan pink salt and coconut butter. Note: Carrots are the richest source of vitamin A (carotenoids). Just one cup provides 16,679 IUs of beta-carotene and is a great source of vitamins B1, B3, B6, C K, dietary fiber, potassium, manganese, molybdenum, phosphorus, magnesium and folate, also containing a phytonutrient called falcarinol. Carrots are an excellent source of antioxidant compounds that may help protect against cardiovascular disease and cancer. The beta-carotene, a powerful antioxidant helps to promote good vision, especially night vision and provides protection against cataracts, the leading cause of blindness. High carotenoid intake has been linked with a 20% decrease in postmenopausal breast cancer and up to 50% decrease in cancers of the bladder, cervix, prostate, colon, larynx, and esophagus. Extensive human studies suggest that one carrot per day could cut the rate of lung cancer in half. Carotenoids also may be beneficial to blood sugar regulation and all physiological levels. As well, dietary intake of carotenoids may be inversely associated with insulin resistance and high blood sugar levels. If you are exposed to secondhand smoke, richest sources of vitamin A may save your life. Cream of Spinach Spinach, celery, cucumber, parsley, garlic, cayenne, cumin, Himalayan pink salt, coconut butter and freshly squeezed lime juice. Note: There are at least 13 different flavonoid compounds in spinach that function as antioxidants and as anti-cancer agents. Spinach provides cardiovascular, atherosclerosis and diabetic heart disease protection and it is an excellent source of vitamins A, B1, B2, B3, B6, C, E, K, and minerals like manganese, magnesium, iron, calcium, potassium, tryptophan, copper, phosphorus, zinc, selenium, protein, omega 3 and dietary fiber. An excellent source of folate that is needed by the body to help convert a potentially dangerous chemical called homocysteine that can lead to heart attack or stroke. Spinach also contains lutein, a carotenoid, protective against eye diseases such as age-related macular degeneration and cataract. Gazpacho D’Light Red bell pepper, cucumbers, zucchini, celery, scallions, jalapenos, garlic, cilantro, basil, olive oil and Himalayan pink salt. Curry In a Hurry Carrots, celery, red bell pepper, avocado, garlic, ginger, freshly squeezed lemon, Thai curry, basil, fresh mint, lemongrass, hemp seeds, cumin, coconut amino, cayenne pepper, black pepper and young coconut. Butternut Squashed Butternut squash, yam, parsnip, carrots, fresh sage leaves, Yacon syrup, cinnamon, nutmeg, clove, allspice, coconut amino, young coconut. Note: One of the most abundant nutrients in winter squash is the beta-carotene (vitamin A) that has been shown to have very powerful antioxidant and anti-inflammatory properties. It is also a great source B1, B3, B6, C, potassium, dietary fiber, manganese, folate, omega-3 fatty acids, copper, pantothenic acid and phytonutrients that have the ability to prevent cell mutations and may help to reduce the risk of colon cancer. It is rich in beta-cryptoxanthin, the orange-red carotenoid found in highest amounts in pumpkin, papaya, red bell peppers, tangerines, oranges and peaches; it may significantly lower one’s risk of developing lung cancer. It may also protect against diabetic heart disease and prevent other complications caused by free radicals often seen in long-term diabetes. Additionally, intake of foods such as winter squash that are rich in carotenoids may be beneficial to blood sugar regulation. The folate found in winter squash may help to prevent certain birth defects if taken by women before and during pregnancy. SALADS Served with daily dressing Ingredients change according to season availability Kale Crunch Kale, sunflower seeds, pumpkin seeds, sesame seeds, red cabbage, carrots, rutabaga, turnip and fennel. Note: Kale is an excellent source of vitamins A, B1, B2, B3, B6, C, E, K, manganese, dietary fiber, copper, tryptophan, calcium, potassium, iron, magnesium, omega 3 fatty acid, protein, folate, phosphorus, carotenoids, especially lutein and zeaxanthin that lower cataract risk and promote lung health. It helps reduce inflammation from conditions, such as asthma, osteoarthritis, and rheumatoid arthritis. Vitamin C can neutralize free radicals and helps prevent the oxidation of cholesterol. The phytonutrients work as antioxidants to disarm free radicals before they can damage DNA, cell membranes and fat-containing molecules such as cholesterol. It signals our genes to increase production of enzymes that are responsible in detoxifying and eliminating harmful compounds from our bodies. It is an excellent vegetable for people with diabetes, it helps to keep blood sugar levels under control. Vitamin E-rich leafy greens slow the loss of mental function. Cruciferous vegetables, such as kale, are known to reduce the risk of a number of cancers, especially lung, colon, breast, ovarian and bladder cancer. Research reveals that cruciferous vegetables provide significant cardiovascular benefits as well. Sara’s Daily Sunflower seeds, pumpkin seeds, sesame seeds, , radicchio, arugula, spinach, romaine lettuce, fennel, dill, cilantro, parsley, carrots and red cabbage. Note: This salad is my favorite because it is bursting with all the nutrients my body needs to sustain a strong immune system and combat free radicals. It is an excellent source of vitamins, minerals, antioxidants, dietary fiber, protein and omega fatty acid. Beets and Basil Beets, basil, olive oil, garlic, ginger, coconut amino, freshly squeezed lemon, Himalayan pink salt and black pepper. Note: beets are a great source of folate, manganese, potassium, fiber, vitamin C, magnesium, tryptophan, iron, copper and phosphorus. Contains powerful nutrients that help protect against heart disease, birth defects and certain cancers, especially colon cancer; and helps lessen inflammation. The pigment that gives beets their rich, purple-crimson color,betacyanin, is also a powerful cancer-fighting agent. Beets increase the activity of two antioxidant enzymes in the liver, glutathione peroxidase and glutathione-S-transferase. The liver is the body’s primary detoxification organ where toxic substances are broken down and eliminated, a process that generates a lot of free radicals. Glutathione peroxidase and glutathione-S-transferase are the bodyguards for liver cells, protecting them from free radical attack. Israeli Cleansing Salad Cucumbers, zucchini, celery, red and yellow bell pepper, scallions, jalapenos, garlic, cilantro, parsley, freshly squeezed lemon, olive oil and Himalayan pink salt. Note: This salad is packed with vitamins, minerals, antioxidants, dietary fiber, Protein and omega fatty acid. Contains: A, B1, B2, B3, B6, C, E, K, potassium, iron, folate, dietary fiber, molybdenum, manganese, magnesium, calcium, tryptophan, phosphorous, copper, riboflavin, selenium, lycopene, folic acid and beta-carotene, antioxidants, sodium, zinc, flavonoids, protein, fatty acids, amino acids, complex carbohydrates and 84 essential minerals. Wow!