eat well: 5 shopping trolley essentials
They have more soluble fibers than other grains.
A soluble fiber found in this outer embryo cell wall called beta-cereals
Glucose reduces the absorption of cholesterol in the large intestine.
Eat enough oats so you can get about three grams of beta-
One serving of glucose per day reduces total cholesterol and low-density cholesterol (bad)
High cholesterol and cholesterol in the normal cholesterol population.
Half a cup of raw oatmeal (50 grams)
Contains about two grams of beta-
Four grams of fiber.
Oatmeal contains eight to twelve grams of beta-
Add a Portuguese sugar every 100 grams. Multi-
Cereal bircher muesli made of apples and raspberries feels good food. In other words, three bowls of porridge a day give you enough soluble fiber to reduce your total cholesterol, then the incidence of heart disease will drop by about 4%.
Obviously, you have to eat oats for breakfast.
There is also an extra bonus-they are cheap for $4 to $1 kg.
Salmon is an unusual fish because of its high fat content;
The fat content per 100 grams is about 13 grams, which is twice the fat content of thin steak.
But in any case, put it on your menu every week as it contains highly specific unsaturated fatty acids called omega-3s (1.
7 grams per 100 grams of fish)
It is part of every cell membrane in your body. Omega-
3 s and another group of unsaturated fatty acids called omega-
6. convert into a series of powerful compounds that regulate important body functions, including blood pressure, blood coagulation, brain and nervous system, and the production of molecules that regulate inflammatory reactions.
Cucumber, radish and daikon kimchi with green tea rice and salmonella from FeastA
A blind randomized trial of 15,348 patients with heart disease measured one gram of omega-
3 s per day for at least one year.
It found significant protective effects on heart mortality, sudden death, and heart attack, although not for all
Cause death or stroke
We need to get the main omega-3 and omega-
Because our bodies cannot make fatty acids in food.
In order to control the inflammatory process, you need omega-6 to omega-
Fatty acids of about four to one.
Unfortunately, due to the use of omega-rich vegetable oil, the proportion of typical Western diets is 15 to 16s.
Therefore, reduce these and increase good sources of omega 3 s such as oily fish, soy and vegetable oils, flax seeds, walnuts and omega-
Strengthen food such as eggs.
We all know that sharing a glass of wine is a great way to feel better.
A 2013 review published in the American Journal of Clinical Nutrition found that drinking tea often improves your attention and self
Although population studies have shown that this is related to better cognitive functioning in older people.
Tea ingredients considered to have nerve function
Protection includes L-
Tea, caffeine, and tea.
The most powerful data suggest that green tea and black tea should certainly be in your shopping cart, from the Cochrane systematic review of tea and heart disease prevention.
In 11 randomized controlled trials, a total of 821 healthy adults, including those at high risk of heart disease, drank black tea and green tea significantly reduced low-density cholesterol and blood pressure.
So, open the kettle for a drink.
Soy foods bring a range of health benefits, although not all commitments are in line with the scientific review.
A review of soy products containing a compound called soy protein assessed the effect of soy protein on the risk of heart disease.
A risk factor is how difficult it is for blood to flow in the arteries. In a meta-
Analysis of 17 randomized trials found that the improvement in blood flow was small, but significantly increased by 0.
72% in studies using soy foods such as soy milk, pasta, soy or flour for 4 to 24 weeks.
The biggest nutritional reward for eating soy or other soy foods regularly is their fiber and protein content.
They have low saturated fat content and contain some omega 3 s, which is a good source of folic acid, thiamine, b2, iron, zinc, magnesium.
Supermarkets have a range of soy foods from soy milk, cheese and yogurt to canned or dried beans, tofu, fresh beans, soy \"meat\" and textured vegetable proteins.
Until you find your favorite product.
Vegetables and fruits help prevent type 2 diabetes. A 2012 meta-
An analysis of five studies involving more than 179,000 people found that the highest intake of fruits and vegetables was 7% lower than the lowest risk for type 2 diabetes.
Carefully observe the specific types of fruits and vegetables and find that the relationship between green leafy vegetables is strongest (
All kinds of lettuce, rocket, broccoli, silver beet, parsley).
The longer the study time, the stronger the protection relationship. While a meta-
The analysis of the three fruit intake studies found that every three pieces of fruit per week, the risk ratio of type 2 diabetes was 0.
98, means that the risk is very small.
The goat\'s cheese, dates and fig salad are better than other fruits.
Blueberries, prunes, grapes and raisins, apples and pears, bananas and grapefruit are the most protective.
Add vegetables and fruits that are not eaten for a while in your shopping cart every week.
This product will increase your intake of fiber, vitamins and minerals.
The more colors the better, because it can maximize the intake of nutrients that contribute to health.
If you don\'t get 2 5 servings of food a day, it may be easier to start with three fruits and four vegetables.
Learning to prepare foods that contain lots of vegetables or fruits and how to hide them in your favorite recipes will be worth the effort.
Newcastle University Claire Collins received funding from NHMRC, ARC, MLA, HMRI and Newcastle University.
The article was originally published in the dialogue.
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