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8 Recipes to lose weight with health

8 Recipes to lose weight with health

When it comes to "recipes for weight loss," there are plenty of slopes and alternatives created to dodge hunger and greed. But what we should keep in mind is that what really slims is food re-education and awareness of what we eat!

So, we must think that the recipes that will really contribute to healthy weight loss are those made with ingredients that cause satiety without greatly increasing the caloric value of the preparation. These foods have a slower digestion and they swell inside our stomach when ingested, increasing the volume without increasing the calories. In addition, some of these foods favor gastrointestinal transit, that is, they help in the functioning of the intestine, avoiding constipation and facilitating the absorption of nutrients.

Fiber are our main allies in this process, as they help in intestinal transit avoiding constipation ; also help in the gradual and slow absorption of foods, as they reduce the absorption of fats, reduce the glycemic index of the preparations, thus avoiding the glycemic peaks (excessive and sudden amount of glucose in the blood) and still keep us satiated and for longer.

These foods are high in fiber (soluble and insoluble) and / or good quality fats (mono and polyunsaturated), and are present in fruits (with bagasse, in shell), vegetables, legumes, whole grains and seeds. , as well as vitamins and minerals. All these nutrients are responsible for nourishing and minimizing hunger, because when we are malnourished, our body signals that something is missing and hunger is the most common form, also known as "hidden hunger". and healthy fats, known as unsaturated fats, are also good ingredients in the strategy of staying sated longer because it has slower digestion and nourishes our body. Different from nutrient-poor foods like simple (refined) carbohydrates and saturated fats or refined and / or industrialized fats (trans fats, vegetable, hydrogenated, palm, interesterified fats, etc.)

Here are some recipes full of food and ingredients that will aid in the weight loss process!

1. Chia pudding with red fruit syrup

Ingredients

1 cup raw and unsalted almonds

1 cup white raisins

½ cup chia seeds

1 teaspoon cinnamon powder

1 teaspoon vanilla essence

2 cups frozen red fruits

3 cups water

How to prepare

Leave the almonds and raisins soaked in water separately for at least 4 hours. Beat the almonds

without the water of the dump together with ½ cup of the white raisins with the own water of the dump, the cinnamon, the essence of vanilla and another 3 cups of the blender until a smooth cream is obtained. Add the chia and leave to hydrate for at least 20 minutes. Arrange the cream of almonds and chia in individual bowls and bring the refrigerator for at least 1 hour. In a small saucepan, place the red fruits with 1 cup water and ½ cup of the raisins white grapes (the other half that was soaked) to cook on low heat until soft. Beat half of the red fruits with the cooking water in the blender. Mix with remaining whole baked red fruits. Serve with syrup over top and garnish with mint. 2. Green juice with pineapple and flaxseed

Ingredients

1 cup of natural coconut water

1 slice of pineapple

3 leaves of cabbage

6 leaves of mint

1 tablespoon flaxseed

2 celery stalks

How to prepare

Wash the vegetables well and cut into smaller pieces. Put everything in the blender and beat. Strain into the bag and serve.

Yield:

0,5 liter (2 cups) 3. Green juice with orange and apple

Ingredients

1 orange

1 apple

½ bunch of parsley

1 carrot

1 lemon

1 cucumber

1 tablespoon turmeric ( saffron)

How to prepare

Wash the vegetables well and cut into smaller pieces. Put everything in the blender and beat by pressing with carrot help. Coa in the bag of voal and serva.

Yield:

0,5 liter (2 cups) 4. Shake Almonds

Ingredients

3 cups mineral water

1 cup almonds

2 tablespoons chia

1 teaspoon ground cinnamon

5 prickly dates 6 mint leaves

How to prepare

Hydrate the almonds in mineral water for at least four hours. Discard the water from the soil and thoroughly wash the almonds. Hydrate the pitted dates in ½ cup of mineral water for at least 30 minutes (use the water from the willow). Put everything in the blender and beat. If you prefer, make a vegetable milk of almonds, beating the almonds with the water and straining in the bag of voal before beating with the other ingredients. It will be thinner.

Yield:

0.5 liter (2 cups) 5.

or

5 strawberries

or

1 banana Ingredients 1 cup of almond milk (or other vegetable milk of your choice)1 tablespoon raisins

2 tablespoons flaxseed

1 pinch of cinnamon or cloves

How to prepare

Hydrate the raisins and linseed in a little mineral water for at least 30 minutes. Put all the ingredients in the blender and beat until smooth.

Yield:

1 large beaker (300 ml) 6. Ingredients

1 cup of quinoa

1 cup black bean

½ bunch of coriander

½ cup of tea (150 g ) of toasted manioc flour

4 tablespoons (50 g) chia

3 lemons

2 tablespoons extra virgin olive oil

1 tablespoon chopped garlic

1 onion, chopped

1 tablespoon salt

1 teaspoon ground black pepper

How to prepare

Leave the black beans to soak overnight and change the water more at once if possible. Cook in pressure cooker for 20 minutes with 1 bay leaf. Beat in the processor with the remaining ingredients and make balls like meatballs. Prepare a basic tomato sauce and bake the ketchup with the sauce over the meatballs.

Yield:

10 servings of 5 meatballs each

7. Cream of chickpeas with herbs Ingredients

1 cup of chickpeas

4 cups of water

2 cloves of garlic

1 onion

2 tablespoons of olive oil

2 bay leaves

1 pinch of black pepper

2 cups spinach leaves <2 tablespoons chopped fresh parsley

2 tablespoons fresh basil

1 teaspoon oregano

2 teaspoons salt 1 lemon 1 tablespoon tahini (sesame paste)

How to prepare

Wash the chickpeas and soak in water 8 to 12 hours. Discard the water from the dill and cook the chickpeas in the pressure cooker with the vegetable broth, bay leaves and salt for 7 minutes after it has drawn pressure. Sauté the onion and the garlic in the olive oil and add to the cooked chickpeas. Discard the bay leaves and beat in the blender until smooth. Return the cream in the pan and heat to serve. Turn off the heat, add the spinach leaves, the tahine and the lemon juice. Mix well. Add the black pepper and chopped herbs. Try the salt and serving.

8. Table of quinoa

Ingredients

2 cups of quinoa grain tea

1 onion

3 tomatoes

2 lemons

2 cucumbers

1 teaspoon sea salt

1 pinch of black pepper

1 bunch of chopped parsley

½ bunch chopped mint

4 tablespoons extra virgin olive oil

Method of preparation

Wash the quinoa well under running water and cook as described in the package (approximately 20 minutes in salted water). Reserve. Chop the onion, tomato and cucumber into cubes removing all the seeds. Add all the ingredients and season with the olive oil, the lemon juice, the salt and the pepper. Mix well and serve.


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