These foods are nourishing and can make the diet healthier and tasty
Responsible for the supply of energy to the body, carbohydrates play an essential role for intestinal health, the prevention of constipation and the maintenance of a balanced microbiota, since fruit, vegetables and whole grains are rich in fibers. In addition, carbohydrates influence the production of serotonin, a neurotransmitter responsible for the feeling of well -being and mood regulation.
However, carbohydrates were increasingly excluded from the Brazilian diet. This is because each grass provides an average of 4 kcal, regardless of the source (monosaccharides, disaccharides or polysaccharides), which apparently makes it an enemy of weight loss. However, extremely restrictive carbohydrate diets can lead to irritability and emotional fatigue.
“If an individual adopts a diet that limits The intake of carbohydrates and the notification of physical performance, difficulty of concentration and mental tiredness, is a clear sign that your body is warning of this essential macronutrient “, says Luana Leite, nutritionist and coordinator of the nutrition course of Unime Lauro de Freitas.
Put more vegetables in the menu
Luana Leite explains that there are options that help to maintain the balance of nutrients on the plate without combining heavy meals with high calories. “This is where the vegetables stand out, as they are excellent options for those who want to reduce the consumption of refined sugars and flour without sacrificing a tasty diet. Furthermore, the high concentration of fibers favors digestion, improves intestinal health and provides A sense of satiety longer, “he says.
The increase in vegetable consumption with low glycemic index It can be an effective strategy for those who want to control weight, improve blood sugar control and promote a healthier diet. They are rich in fiber, vitamins and minerals, providing health benefits and health. Check!
1.
Cauliflower is one of the most popular options to replace carbohydrates, in particular rice and potatoes. With its light and versatile consistency, it can be grated or transformed until it reaches a consistency similar to that of rice and can be used in salads, soups and even pizza recipes Low carboidal. In addition, it is rich in vitamin C and fiber.
2.
Zucchini are another vegetables that can be easily used instead of the noodles in the form of “zoodles” (Zucchini spaghetti). With few calories and a high concentration of water, it stands out as a healthy alternative to replace masses and other refined carbohydrates. It is also rich in antioxidants and minerals, such as potassium and magnesium.
3.
Although the sweet potato is a complex carbohydrate, it is a much healthier alternative than conventional potatoes. With a low glycemic index, it is a source of fiber, vitamins A and C, as well as antioxidants. It can be cooked, cooked or even transformed into puree, offering a nutritious option.
4.
The turnip is a low -calorie vegetable rich in fiber, which can replace potatoes in various recipes as well as puree and stewed. It has a smooth and versatile flavor and is an excellent source of vitamin C and potassium, which help in the health of the immune system and in the balance of blood pressure.
5. Pumpa
Pumpkin, in particular Moranga, can be an excellent alternative to replace traditional pasta and puree. With sweet and soft flavor, it contains essential fiber and nutrients, such as Vitamin A. and antioxidants. It can be cooked, cooked or transformed into a creamy soup.
By Camila Souza Crepaldi
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
