7 WAYS TO MAKE EVERY MEAL EVEN HEALTHIER

Even if I'm careful about eating, I want to be healthier! Such people, referring to these seven tips, get a healthier diet. 1....

Even if I'm careful about eating, I want to be healthier! Such people, referring to these seven tips, get a healthier diet.

1. YOU DO NOT HAVE TO MAKE ALL THE INGREDIENTS ORGANIC!

It is true that choosing organic ingredients can reduce the risk of getting toxins and pesticide residues into the body. But when it comes to eating only organic ingredients, it is unrealistic and expensive for many people.

Every year in the United States, the Environmental Working Group (EWG) analyzes extensively on their pesticide content and identifies the most contaminated with pesticides to identify the good or bad of non-organic fruits and vegetables. The top 12 items "The Dirty Dozen" have been released, showing a list of fruits and vegetables that are considered to be present.

For reference, the list includes strawberries, apples, nectarines, peaches, celery, grapes, cherries, spinach, tomatoes, paprika / green peppers, cherry tomatoes, and cucumbers. However, don't forget that nutrients from many fruits and vegetables outweigh the risks of pesticide residues. It is the end of the day to refrain from the ingredients on the list just because you can't procure organic stuff.

2. DO YOU KNOW "FOOD SYNERGY"?

There is a good combination of food like popular fish and chips, apple crumble and custard, cheese and pickles. This is called "food synergy", and by combining certain foods, the absorption rate of nutrients is greatly increased by synergy. Here is a representative example.

Tomato and olive oil
Lycopene, a potent anti-cancer antioxidant that is also the source of the bright red colour of tomatoes, seems to be absorbed most efficiently by the body when combined with healthy oils such as olive oil. Lycopene has also been found to work more effectively in the body with processed tomatoes such as tomato puree and tomato paste.

Spinach and Lemon Juice
By adding a squeeze of lemon, it has the effect of facilitating the absorption of the iron contained in leafy vegetables into the body. The presence of vitamin C will increase iron absorption by up to 6 times.

Turmeric and Black Pepper
This golden-red Indian spice contains an active ingredient called curcumin with potent anti-inflammatory properties. On the other hand, a compound called piperine contained in black pepper is an excellent one that increases the absorption of curcumin by a factor of 1000. Sprinkle plenty of vegetables, put it in curry or put it in a latte and drink it.

Egg and avocado
This is a combination not only in terms of taste, but also the intake of fat-soluble vitamin D, which contains good fat from avocado. As a rule of thumb, try to have fat-soluble vitamins (vitamins A, D, E, K) and fat sources (such as olive oil, butter, avocado or nuts) set.

3. THE SIMPLEST AND EASIEST WAY IS TO EAT SLOWLY AND CHEW WELL

The importance of eating food properly isn't just preventing indigestion and heartburn. Chewing makes it easy to digest by breaking down large ones. This makes it easier for the digestive system to absorb food nutrition and energy.

4.THE NUTRITIONAL VALUE IS IMPROVED BY THE WAY OF PREPARATION.

Light

Soaking dried beans and beans overnight in water can be expected to provide higher nutritional value. By pouring, we reduce "antinutrients" such as lectin and phytate. The antinutrients are ingredients that reduce the ability to absorb minerals such as iron, zinc, calcium and magnesium. However, because it is water-soluble, it can easily be dissolved away if it is soaked in water.

Sprout
Beans such as alfalfa, chickpeas, and mung bean are a bit of work, but it is better to germinate. As with diminish the sprouting process destroys the antinutrients and makes these beans more nutritious. Sprinkle on the salad and try to power up the nutrients.

Crush
An active ingredient of garlic, allicin with strong antibacterial, antiviral and bactericidal properties comes out by crushing the bulb. If you want to make the most of garlic's efficacy, leave it for about 10 minutes after crushing before cooking.

5. WHETHER YOU COOK OR NOT, THAT'S THE PROBLEM!

Even if you eat vegetables as they are or apply heat, they are still the source of nutrition. However, it depends on the way of cooking whether proper nutrition can be obtained. Since vitamins B1, B5, C and folic acid are vulnerable to fire, foods containing these can consume more viable vitamins when eaten raw. For this reason, broccoli, spinach, kale and peppers/paprika contain more nutrients if eaten as they are.

On the other hand, some foods are more nutritious if they are cooked. For example, vegetables rich in beta-carotene (sweet potato, pumpkin, carrot, etc.) or lycopene (tomato) can be absorbed more easily into the body by cooking.

6. UNEXPECTED NEW FACTS OF FROZEN FOOD!

From the idea that frozen foods are inferior to fresh ones, why not avoid the frozen corner?

Research by the University of Chester in the United Kingdom and food research institute 'Leatherhead Food Research' shows that frozen fruits and vegetables are actually compounded such as vitamin C and polyphenols, and antioxidants like lutein and beta carotene It turns out that the substance tends to be abundant. Often, such fruits and vegetables are boiled in hot water immediately after harvest and flash frozen. This seems to minimize the loss of nutrients.

On the other hand, fresh produce will be asleep for many days, often for weeks, in transport, store storage, and in the consumer's refrigerator. Nutritional values ​​continue to decline during this time. Frozen carrots and blueberries are particularly high in key nutrients compared to unfrozen ones.

7. CAN YOU REALLY USE FRUITS AND VEGETABLE PEEL?

When preparing fruits and vegetables, the first part to be thrown away is actually the most nutritious place! Think again before throwing it away.

Vegetable peel
Carrots, potatoes, pumpkins, and various vegetable peels are a nutrient source rich in vitamins, minerals, and fibre, so immediately wash them and cook them without using a peeler.

Orange and Lemon Peel
If you want to make a citrus based salad dressing, not only use juice but also finely grind the skin! By doing so, the antioxidant effect is also up, and to a flavour that is deeper than anything. The white part of the orange also contains as much vitamin C as flesh, which is a source of water-soluble fibre.

Broccoli stem
Broccoli stems have more vitamin C and calcium than part of the bunch. Instead of throwing it away, slice it into small pieces and eat it in hot water with the bunch. Add garlic and it is delicious.

Pineapple core
The hardcore at the heart of the pineapple is also nutritious. In this part, a large amount of bromelain, an enzyme that has the property of assisting digestion and suppressing inflammation, is concentrated.