15 foods with a bad reputation, are actually good for us (Part Two)

Myths about harmful foods actually harm the diversity of our diet, and therefore our health. Many of these myths are built around incomplete or incorrectly aggregated research data, then the word becomes a mass delusion. Today we will try to reclaim second portion for alleged bad foods:

9. dried fruits

Wow, how many calories you shout? Yes it is, but lucky for you that are far from "empty calories." Dried fruits are an excellent substitute for the rich in calories but low in nutrients chocolate candy and more. confectionery. They contain almost the same nutritional and active substances as their fresh option - antioxidants, vitamins A, C, B9, minerals and fiber, but in a much more concentrated form. Choose natural dried fruit without added sugar - apples, plums, apricots, cranberries, black currants, figs. They are combined wonderfully with your oat flakes with skimmed yogurt or cottage cheese, and are great for a snack and a leg when you're on the road.

10. mushrooms

As they are white or pale in color, many falsely believe that the mushrooms will not bring the same wealth of nutrients like saturated color of tomatoes or broccoli. Actually mushrooms absorb as "sponge" vitamins and minerals. A portion of 5 medium sized mushrooms contains only 20 calories and large amounts of vitamins B2, B3, D, selenium, calcium and iron. Studies show that mushrooms maintain the health of the immune system and have anti-cancer properties. According to the American Cancer Society, "Shiitake mushrooms inhibit the development and progression of cancer ... and further prevent the development of heart disease, reducing cholesterol levels. 'Mushrooms are the perfect substitute for meat for vegetarians because they have similar taste characteristics similar flavor and high in protein.

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11. nuts

High in fat and calories, but that does not mean you will gain weight when you eat them. Actually, research shows just the opposite - people who consume nuts regularly are weaker and have better quality diets than those who avoid them. Study from 2013, published in the American Journal of Clinical Nutrition shows that those who have replaced other foods in their diet with nuts, have dropped an average of 635 g more than respecting other form of diet. Polyunsaturated and monounsaturated fatty acids in them support the health of the heart and blood vessels, and decrease inflammation. Plant sterols further contribute to lowering cholesterol levels.


12. shrimps

Now certainly you will jump on the chair - How to eat something with so much cholesterol!? Shrimps are high in cholesterol, but do not contain saturated fat. A recent study showed that food does not increase the cholesterol levels of cholesterol in the blood, unless it is combined with the high amounts of saturated fat. Like all fish and seafood, shrimp are rich in polyunsaturated omega-3 fatty acids that soothe inflammation and reduce the risk of cardiovascular disease and type 2 diabetes. A portion of 100 g shrimp contain less than 100 calories, about 20 grams of protein and almost no saturated fat. Moreover, compared to other food sources of omega-3 fatty acids, shrimps can boast one of the lowest levels of mercury. Do I need to convince you more?

13. peanut butter

Yes, it is a high-calorie food, but moderate consumption helps to control hunger and weight loss. Study of the Harvard School of Public Health found that women who eat 1 portion (1 tablespoon) peanut butter or nut 2 or more times a week, a few kilograms picked less and reduce the risk of obesity as 25% compared with those who enjoy less of peanut butter. One possible reason for this is that the breakfast consisting of peanut oil keeps City for a long time because of their content of protein, fiber and fat useful. In order not to overdo the calories you eat 2 tablespoons natural or organic peanut butter without added sugar daily.

14. potatoes

Potatoes have a high glycemic index and are considered to be harmful to your body weight, but according to the authors of the book "Appetite for Health", Julie Upton and Katherine Bruuking, their bad reputation is due primarily to the way in which they are cooked - such as fried instead of baked in the oven or grill. In fact, one medium potato contains only 170 calories, and in contrast, is an excellent source of potassium, fiber and resistant starch - a complex carbohydrate that is not digested and helps prevent spikes in blood sugar, while maintaining a feeling of satiety. In the skin of the potatoes are again concentrated antioxidants improves heart health and have anti-cancer properties.

15. popcorn

In 2012, researchers from the University of Scranton shocked many, finding that natural popcorn, popcorn with hot air contains 2 times more antioxidants - about 300 mg. polyphenols per serving than a lot of fruits and vegetables. Beneficial phytonutrients are concentrated in the dark shell of maize grains - things that we often get stuck between your teeth. This is a real light and wholegrain food, unlike many of the whole grain breads, which are only partly whole. Remember - it concerns natural popcorn made ​​with hot air - 3 cups of them contain only October 100 calories, 2 times less than the store-bought microwave popcorn, 3 grams of fiber and only 28%, mainly polyunsaturated fats instead of 43% fat, of which quite saturated, in a semi-microwave popcorn.

To part one

Top 10 sweet and delicious summer foods

Fortunately, there is a whole group of summer foods that can fit into your diet and are very tasty. Besides the taste, they will be useful in your battle with weight.

Here are the ten best foods on which to focus during the summer:

 1. Watermelon

There is no better thing of great and fresh piece of watermelon in the summer. You probably adored this fruit in their childhood, but by the time you've forgotten. Now is the time to remember and return watermelon to your diet as it contains a variety of nutrients.

Bearing in mind that this is the result of 90% water, it helps you hydration. Eating large piece of watermelon and some form of protein is the perfect way to recover from physical activity.

Watermelon is a great source of vitamin C and vitamin A, which helps for a strong immune system and prevents several forms of cancer, as this fruit contains lycopene.

 2. Pumpkin
The second fruit that you should add to your summer diet pumpkin (sweet variety). The health benefits of it include protection against heart disease, cancer and stroke. These properties come from the highest levels of phytochemicals that are found in this vegetable.

 3. Blackberries

Strawberries usually attract all the attention in the summer, but this year, change it and head to the blackberries. They have a sweet flavor and are delicious, whether eaten alone, they are added to a protein shake or yogurt.

  
4. Homemade Fudge

If you are one of those people who often pounce on the cake to cool in the summer months this year Eat homemade fudge instead.
 To prepare it, just buy a box of skim chocolate without sugar, pudding powder and mix with 2.5 cups of skim milk. Add some of your favorite sweetener and half a cup of chocolate protein powder. Refrigerate this for about 8 hours.

Will provide lots of calcium and protein, and calories will be much less than ice cream.

5. Papaya

Papaya is another summer fruit that contains beneficial nutrients. Extremely rich in vitamin C, and also it has a folic acid, potassium and fibers. Moreover, papaya helps to better health in the digestive system and reduces the risk of colon cancer.

 

 Men in particular, will have to consider increasing the consumption of papaya in their diet, such as combine it with green tea, because this will greatly reduce the chances of developing prostate cancer.

  
6. Water
While it is not "food" should significantly raise the intake of water during the summer months, even if you are physically active. Many replaced with water, carbonated drinks, beer, or other juices, dehydrate them further.
You can treat yourself from time to time with different delicious drinks, but you must make sure that you drink extra water to make up for that. If you want to add flavor, cut a slice of lemon, orange or watermelon, and then squeezing the water.

 

 7. Cob

If you want something crunchy, you can add to a grilled chicken breast, let it be corn.
This vegetable is very sweet and will satisfy your desire. It is a good source of carbohydrates, so it is an excellent choice for the more active during the day.

Corn is a good source of vitamin B1 and folic acid, so it is perfect for anyone looking to increase the intake of these nutrients. This vegetable decreased risk of lung cancer.

 

 8. Baked or boiled sweet potatoes

If you are not a fan of corn, the other option is the sweet potato. Small sweet potato has just 54 calories and 2 grams of fiber as well as vitamin C, vitamin B6 and potassium, which helps to improve your energy levels.

 

9. Popcorn

If you're looking grew hot that you serve as a late night snack, the traditional popcorn is not a bad option. Better prepare them to fire, not in the microwave if you have that option. 

This breakfast is a great way to increase your intake of fiber, and does not contain a lot of calories.

 

 10. Melon

Finally, the last fresh food that can add to your summer diet is melon. It is a good source of Vitamin C and Vitamin A. In addition, melon was more effective in protecting eye from carrots and reduce the risk of macular degeneration.