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Cereal bar is not always a healthier snack option; check out

Cereal bar is not always a healthier snack option; check out

Anyone who diets or cares about food knows that the cereal bar turned almost synonymous with snack. But even she needs to be careful when it comes to consumption. Contrary to what many people believe, some cereal bars are not as healthy as that. This is because they have excess dye, preservative and corn syrup. "This latter substance is rich in fructose which when ingested in excess can lead to insulin resistance, binge eating, elevated uric acid and hepatic steatosis, which is an accumulation of fats in liver cells," explains functional nutritionist Analuiza Nogueira dos In addition, some food options, in addition to the promised fiber composition, may also rely on high sugar content and trans fats. "This type of fat can increase bad cholesterol, LDL, and lower good cholesterol, HDL," says nutritionist Cátia Medeiros. So we've put together a list of healthier snack options than the cereal bar.

Healthy bar

As we said at the beginning of the story, only a few bars are unhealthy, but there are others that are rich in nutrients. "Choose those that have no added sugar or fats and are made up of truly integral items like oats, amaranth, chia, and oilseeds like nut nuts and walnuts and dried fruits such as apricot and the raisins, "says nutritionist Cátia Medeiros.

By having whole foods, this bar will help in intestinal transit. While oilseeds offer good fats and dried fruits are sources of vitamins, minerals and fibers.

Organic versions are also great for health. "They generally do not have chemical additives, such as preservatives and artificial colorants, which are associated with malfunctioning of the body and can also favor cancer and neurological problems," explains nutritionist Isabel Jereissati.

The best way to know if your bar is nutritious or is not checking the food label, both by the table of nutritional composition as the list and ingredients. The advice is that this food is consumed at snack time or before a physical activity, because the bar is an important source of carbohydrate to provide energy to the body.

Oilseeds

Oilseeds like Brazil nuts , almonds, walnuts and cashew nuts without added salt or sugar are great options for morning, afternoon and supper snacks. However, they should be consumed in moderation, between one to two tablespoons. In general, oilseeds are sources of monounsaturated and polyunsaturated fats that are essential for heart health and help reduce cholesterol.

Brazil nut is rich in selenium, a mineral with antioxidant action, therefore which helps reduce the degeneration of healthy cells in the body. "The nutrient is good for memory and for those with Alzheimer's," says Medeiros. Food is still a source of calcium and magnesium, both important for bone health; zinc, nutrient required for the action of various enzymes, strengthen the immune system, delay aging and promote healing; vitamin A, which is related to the immune system, skin, bone health and antioxidant action, and B vitamins, which are essential for the metabolism of lipids, proteins and carbohydrates.

Walnuts present vitamin E, which has antioxidant action and so fight free radicals. They also rely on calcium and zinc. Cashew nuts have B-complex vitamins, arginine, an amino acid that improves blood circulation, and tryptophan, which plays an important role in the formation of serotonin, the hormone that provides relaxation and well-being. It still has calcium, magnesium and zinc.

Almonds are interesting because they are sources of calcium, magnesium, vitamin E, arginine and phosphorus. The latter is a mineral that acts on the metabolism aiding in the activation of the B vitamins and also has the function of strengthening bones and teeth along with calcium.

However, it is important to be careful when buying oil bulk. "They may have lost nutrients and been contaminated by fungi," says functional nutritionist Analuiza Nogueira dos Santos, of Fluyr Healthy - Pain Relief Clinic. When purchasing the product in bulk, see if the place where it is stored is dry and well lit, also try to find out how long the product is exposed there - the longer you stand, the greater the chance of degradation.

Fruit

Fruits are great choices because they are sources of water, fiber, vitamins and minerals. They also have a good amount of antioxidants. Fiber is essential because it works by giving more satiety and controlling insulin spikes which, in turn, reduces hunger. In addition, the substance improves the functioning of the intestine, avoiding constipation. The ideal is to consume a fruit in each snack or pieces of different types to enter a portion. Check out good fruits that can be part of your snack:

Citrus fruits

: Passion fruit, lemon, orange, blackberry, grape, among others, are great sources of vitamin C, infections. "These fruits also have healing properties, lower cholesterol levels, fight stress and allergies and decrease the risk of some cancers," says Medeiros. Pineapple

: It is rich in vitamin C, beta-carotene, substance that can be converted into vitamin A that is important for vision, skin and hair. The fruit also has B vitamins, minerals such as potassium, manganese and calcium. "In addition, it has a powerful enzyme, bromelain, which helps in digestion," says Medeiros. Papaya

: It has potassium, phosphorus, calcium, iron and sodium, vitamin C, beta-carotene. Papaya, a natural enzyme that helps in the digestion of proteins, is also present in papaya, the fruit still has laxative properties, says Medeiros. Watermelon

: Fruit has vitamin A and B2 and lycopene, an important substance for the prevention of prostate cancer. Banana

: Containing good amounts of potassium, magnesium and manganese, the fruit prevents cramps. Mature bananas also control diarrhea, help sleep and improve mood. Melon

: The fruit is rich in vitamin A, antioxidants and potassium. Mango

: The food has beta-carotene, vitamin C and complex B, phosphorus, iron, calcium, potassium, magnesium and zinc. Kiwi

: This fruit has potassium, vitamin E and C. "This last nutrient causes the kiwi to have antianemic, antiscorbous and digestive properties", explains Medeiros. Dried fruits

Dried fruits have the same The amount of calories per serving is also greater, so do not overuse the amount, but the amount of calories per serving is also greater, so do not abuse the amount, eat the half-cup serving in the morning or evening snack. "The dry date is rich in silicon, interesting for heart health, for those who have hypertension and osteoporosis and also acts in the production of collagen," says Jereissati. The prune helps in the intestinal transit.

Yogurt

Choose the yoghurts, skimmed and in their natural versions. They are rich in calcium, necessary for the maintenance of bones, teeth and nails, and proteins, important for the repair of tissues, vitamin A and zinc. "Regular consumption of the food helps in the proper functioning of the intestine, by acting on its microbiota (intestinal flora), strengthening beneficial bacteria and reducing pathogenic bacteria." This reflects in a strengthening of the immune system by favoring the best absorption of the micronutrients we need daily, according to Medeiros. It is interesting to consume the yogurt to natural or beaten with fresh fruits. The versions of goat and soy are also interesting.

Pumpkin Seeds

Pumpkin seeds can be eaten as snack foods and are interesting because they contain large amounts of protein, potassium, lipids, fiber and unsaturated fats that help reduce the risk of cardiovascular disease. The recommended daily amount is 10 grams of unsalted seed.

Granola light

Granola is a mix of dried fruits, nuts and cereals. It can be consumed with yogurt, skim milk and fruit. Food is a source of fiber, good fats, vitamins and minerals. Opt for the light or diet version of the mixture, since normal can contain a lot of sugar. But do not overdo it in the portions, the recommended daily amount is about 25 grams per day.

Oats

One of the best ways to ingest the oats is in the form of bran and accompanying the skimmed yogurts, milk, fruits and even even 100% fruit jellies. The food is rich in soluble fiber, beta-glucan. "They slow gastric emptying which is favorable because it leaves the feeling of satiety prolongs longer and also helps in the control of blood glucose," says Medeiros. Oats also help intestinal function as long as water consumption is respected during the day.

One of the best ways to ingest oats is in the form of bran and accompanying the skimmed yoghurts, milk, fruit and even jellies 100 % of fruits. The food is rich in soluble fiber, beta-glucan. "They slow gastric emptying which is favorable because it leaves the feeling of satiety prolongs longer and also helps in the control of blood glucose," says Medeiros. Oats also help intestinal function as long as water consumption is respected during the day.


Ready in 10 minutes: functional frying pan cookie

Ready in 10 minutes: functional frying pan cookie

This functional frying cookie recipe prepared by nutritionist Patricia Davidson uses only 6 ingredients and is ready in 10 minutes. It is a great snack option for children, as it has a super attractive look and looks sweet. Check: Ingredients 1 coconut oil dessert coleslaw 1 ripe banana crushed 1 horseradish egg 2 tablespoons coconut flour 1 teaspoon baking powder Pieces of chocolate 70% cocoa and no sugar Preparation With the skillet over low heat, place all the ingredients in the order described above (except chocolate) always stirring well.

(Food)

Seven foods that work in cancer prevention

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(Food)