http___maslina.slobodnadalmacija.hr_gastro-i-zdravlje_clanak_id_488987_ovih-14-namirnica-mozete-jesti-u-velikim-kolicinama-a-da-se-ne-udebljate_1.xml
1.1 1.2 1.3 2.1 2.2 3.1 4.1 4.2 4.3 5.1 6.1 6.2 6.3 7.1 8.1 8.2 8.3 8.4 9.1 10.1 11.1 12.1 13.1 14.1 15.1 15.2 15.3 15.4 15.5 16.1 17.1 17.2 18.1 18.2 19.1 19.2 20.1 21.1 22.1 22.2 23.1 24.1 24.2 25.1 26.1 26.2 27.1 28.1 28.2 29.1 30.1 30.2 30.3 30.4 31.1 32.1 32.2 33.1 34.1 34.2 34.3 35.1
Many of us eat differently in the summer, particularly when the temperatures are hottest. We eat lighter, and often healthier. We can make intentionally improve our nutrition by making great superfood choices. Superfoods are foods that contain more nutrients than average: very high in vitamins and minerals, antioxidants, and more. Here are 13 that you can benefit from and enjoy during these summer months. Cherries Cherries have multiple amazing antioxidants. One of them is anthocyanin which provides easing of inflammation in your body and can help with joint pain. You can eat either fresh or frozen cherries. Kiwi Kiwi is sweet with a little tartness and includes many essential vitamins and minerals. It is a potassium powerhouse: a cup of sliced kiwi has the same amount of potassium as a cup of bananas. It also is lower in sugar and calories than many potassium-laden fruits and veggies with 7 grams of sugar – along with 5 grams of fiber – in a serving. Bell Peppers Choose all colors of bell peppers, such as green, yellow, orange, and red. In fact, using multiple colors adds vibrancy to your meals and often gives you a variance in the nutrients you get. Bell peppers contain vitamins and minerals like vitamin C, vitamin B6, potassium, and phytonutrients. Plus, they are very low in fat and calories. Herbs Most herbs are considered superfoods since they contain so many wonderful vitamins and minerals, but here are some of the best ones to find in the summer: Basil – Nutrients in basil include vitamin A, vitamin K, manganese, vitamin C, omega=3 fatty acids, magnesium, iron, folate, and calcium. Cilantro – Cilantro is extremely low in cholesterol, but it contains vitamins like C, E, A, and K. It also has dietary fiber, iron, potassium, magnesium, and calcium. Parsley – Like many other herbs, it contains a good amount of folate, iron, vitamin A, vitamin K, and vitamin C. Swiss Chard Swiss Chard is another type of dark, leafy green vegetable just like spinach and kale, except it is a little more bitter. It is full of phytonutrients, especially in the red-purple stems and veins of this vegetable. That is where you get a lot of the nutrients. Swiss chard also contains potassium and magnesium, two nutrients that are essential for a healthy, well-balanced diet. Eat it raw or cooked; if you cook it, it will be less bitter. Lemons Lemons are loaded with vitamin C and antioxidants and also contain fiber and micronutrients, as well as being very low in calories. There are endless ways to use them, but here are a few ideas: Infused Water – Add lemons to water (as well as other fruits you may choose). A simple sugar-free strawberry lemon water tastes like lemonade, without added sweeteners. Lemon Ice Cubes – Just add lemon juice to an ice cube tray and cover with filtered water. Add these to every glass of water you drink for nutrients and flavor. Garlic Lemon Sauces – Make a citrus sauce or dressing and use them in a casserole with chicken, over a light salad, on pasta, or even to coat veggies. Spinach Spinach is more nutrient-dense than romaine or iceberg lettuce and makes a healthy salad on its own or combined with other greens. The top nutrients in spinach include Vitamin K, Vitamin A, Vitamin B2, Iron, Folate, Copper, Vitamin B6, Vitamin E, Manganese and Magnesium. Avocado Avocado is actually a fruit, and often considered a “superfruit” – or a superfood fruit. You get a lot of great fiber in avocados, plus vitamins and minerals like vitamin C, vitamin B6, vitamin E, vitamin K, beta-carotene, omega-3 fatty acids, magnesium, and potassium. Watermelon Watermelon is relatively low in calories, is fresh, sweet, and has a high water content so a little bit goes a long way. It is also loaded with nutrients including Vitamin C and Vitamin A, which help reduce inflammation, lower your blood pressure, and even protect your skin from UV rays thanks to the lycopene. Strawberries Strawberries have a higher-than-average amount of vitamin C. They are very antioxidant-rich to help fight illnesses and boost your immune system, and contain an excellent amount of manganese, a mineral that helps improve your health and vitality. Other important nutrients in this fruit are potassium and B vitamins. Summer Squash There are many different varieties of squash, from yellow squash to zucchini, but not all of them are available year-round. Summer squash have a good amount of vitamin C, as well as lutein and xeaxanthin. You can get help preventing a summer cold thanks to some squash in your diet. You can eat them raw, make a roasted veggie side dish with other veggies, saute with olive oil and seasonings, and include them in a pasta dish. Peaches Peaches not only have vitamin C, but peaches also contain potassium and fiber. Besides eating them fresh and whole, they can be added to salads, served over ice cream or yogurt, or grilled for a sidedish. Blueberries Blueberries contain vitamin C, fiber, vitamin K, and manganese. They are low in fat and calories as well. Enjoy your blueberries many different ways, such as on your salads, mixed in with yogurt or granola, as a side dish, or just a light snack. Eat light and healthy with these Summer Superfoods!!
1.1 1.2 1.3 2.1 2.2 3.1 4.1 5.1 5.2 5.3 5.4 6.1 7.1 7.2 7.3 8.1 9.1 9.2 9.3 10.1 11.1 11.2 12.1 13.1 13.2 13.3 14.1 15.1 15.2 15.3 15.4 15.5 15.6 15.7 16.1 17.1 17.2 17.3 17.4 18.1 19.1 19.2 20.1 21.1 21.2 21.3 21.4 22.1 23.1 23.2 23.3 24.1 25.1 25.2 26.1 27.1 27.2 27.3 27.4 28.1 29.1 29.2 29.3 29.4 29.5 30.1 31.1 31.2 31.3
Svima je poznato da ne postoji hrana bez kalorija, no američka nutricionistkinja dr. Lisa Young podsjeća na 14 namirnica koje možete jesti u velikim količinama, a da se pritom ne udebljate. Posrijedi je voće i povrće bez škroba. Riječ je o voću i povrću koje je puno vode, vrlo je hranjivo, sadrži vlakna koja daju osjećaj sitosti i ima vrlo malo kalorija. Iako ne obiluje proteinima, puno je vitamina, antioksidansa i ostalih nutrijenata dobrih za zdravlje, prenosi Independent. Young kaže da će vam nakon svakodnevnog konzumiranja sljedećih 14 namirnica organizam biti zahvalan, a i linijom ćete biti iznimno zadovoljni. Kelj Sadrži vrlo malo kalorija. Jedna porcija (oko 150 g) sirova kelja sadrži samo 33 kalorije, no ima gotovo tri grama proteina i oko 2,5 grama vlakna koja će vas zasititi. Usto sadrži i omega 3 zasićene kiseline, koje se uglavnom nalaze u ribi. Kelj je bogat vitaminima i folnom kiselinom. Celer (stabljika) Gotovo 95 posto stabljike celera čini voda, a istodobno je bogat kalijem, folnom kiselinom, vlaknima i vitaminom K. Porcija sadrži 6 kalorija. Najbolje je stabljiku jesti sirovu, a treba imati na umu i da se nakon pet do sedam dana čuvanja u hladnjaku izgubi puno antioksidansa. Borovnice Otprije su poznate po bogatstvu antioksidansima. Sadrže ih više od bilo koje druge vrste voća. Jedna šalica sadrži samo 85 kalorija. Krastavac Ovo voće (ispravno - voće) čini uglavnom voda. Ima vrlo malo kalorija, a najbolje ga je jesti s korom jer je bogato vlaknima i vitaminom A, odnosno beta-karotenom, dobrim za vid. Rajčice Najpoznatije su po velikoj količini likopena, koji pridonosi sniženju kolesterola i krvnog tlaka, a crveni pigment iz rajčice snažan je antioksidans koji smanjuje rizik od srčanožilnih bolesti. Najbolje ih je konzumirati svježe, no zdrave su i u prerađenom obliku. Pune su vitamina A, C i B2, potom sadrže vlakna, folnu kiselinu i kalij. Grejp Grejp otapa masti i odličan je za gubitak kilograma. Smatra se dijetalnom namirnicom. Pun je vlakana, pa daje dugo osjećaj sitosti te stabilizira razinu šećera u krvi. U jednoj polovici ove voćke samo je 50 kalorija. Vitamin C iz grejpa smanjuje rizik od brojnih zdravstvenih problema. Snižava kolesterol, poboljšava probavu, štiti od raka i srčanih problema. Idealna je hrana za trudnice. Brokula Vrlo hranjivo povrće kad se jede sirovo ili kuhano na pari. Sadrži sulforafan, koji djeluje antikancerogeno te na način da u crijevima povećava koncentraciju nekih korisnih enzima. Uz vitamine A, C, E i K u jednoj porciji brokule lagano kuhane na pari ima 20 posto dnevne količine vlakana potrebnih organizmu. U njoj je samo 31 kalorija. Dinja Dinja je puna beta-karotena, oblika vitamina A koji pomaže zdravlju očiju i dobrom vidu. Jedna šnita ovog voća opskrbljuje organizam kalijem te dnevno potrebnom količinom vitamina A i C. 90 posto dinje čini voda, a porcija ima samo 55 kalorija. Karfiol Vrlo hranjiv, karfiol je pun antioksidansa, odnosno kvercetina, fitokemikalije koja ima antioksidativno djelovanje. Ona pomaže u borbi s kroničnim bolestima. Karfiol je odličan izvor folne kiseline, vlakana, vitamina C i K. Porcija sadrži 25 kalorija. Kupine Poput ostalog bobičastog voća kupine su pune vitamina C i bioflavonoida, koji djeluju kao jaki antioksidansi i sprečavaju stvaranje slobodnih radikala. Povećavaju apsorpciju vitamina C te pomažu očuvanju kolagena, što je dobro za kožu. U jednoj porciji su samo 62 kalorije. Salata Sve vrste salate imaju samo 10 do 20 kalorija po porciji. Iako konzumiranjem salate u organizam nećete unijeti proteine, opskrbit ćete se vitminima i nutrijentima poput folne kiseline, željeza te vitamina A i C. Naranče Kad se spomene ovo voće svima nam najprije na pamet padne vitamin C, no ovaj citrus ima brojne druge korisne sastojke. Uz vitamin C bogate su vitaminima B1, B9 (folnom kiselinom) i A te kalijem, kalcijem i vlaknima. Spada među najmoćnije borce protiv raka te sadrži čak 58 poznatih antikancerogenih tvari, više nego ijedna druga hrana. Naranča srednje veličine sadrži oko 80 kalorija. Jagode U jednoj porciji jagoda ima više vitamina C nego u jednoj naranči. Dovoljna je porcija od 150 g (koliko obično pojedemo) da bi se zadovoljila dnevna doza vitamina C. Pune su polifenola, vrste antioksidansa. Sadrže kalij i vlakna, bogate su vodom (90 posto) siromašne šećerom (10 posto) i celulozom. To je jedno od najmanje kaloričnih voća - samo 35 kalorija na 100 g. Dinja medna rosa Medna rosa sadrži nešto manje kalorija po porciji od 'obične' dinje - 64 kalorije, a većina ih potječe od 14 grama prirodnog šećera koliko ga sadrži ovo voće. Porcija medne rose zadovoljava polovinu dnevno potrebne količine vitamina C. Sadrži i bakar koji je ključan za zdravu kožu, ima važnu ulogu u iskorištavanju željeza te u stvaranju hemoglobina i kolagena.