Nutrición y Bienestar
Aquà hay una guÃa fácil de seguir para una alimentación deliciosa y saludable y no tiene que renunciar a sus comidas favoritas. Recuerde que es importante seguir su plan de alimentación saludable para todas las comidas y durante largos perÃodos de tiempo para obtener resultados óptimos. Si sigue su plan de alimentación saludable, puede mejorar su salud en general al reducir el riesgo de padecer problemas de salud crónicos.
Muchos factores aumentan el riesgo de una persona de padecer enfermedades cardÃacas y derrames cerebrales, pero comer bajo contenido de grasas saturadas, grasas trans y colesterol puede ayudar a reducir parte del riesgo de estas enfermedades. El secreto del éxito en la alimentación para un corazón sano es el equilibrio. Si come algún alimento con alto contenido de grasas saturadas para la cena, equilibrelo con alimentos bajos en grasa, como verduras al vapor o una fruta de postre. La misma idea se aplica a los bocadillos con alto contenido de grasas saturadas, grasas trans y saladas. Consuma pequeñas cantidades y equilibrelas con alimentos bajos en grasas saturadas, grasas trans, colesterol y soduim, como frutas, verduras y productos lácteos descremados.
10 consejos saludables para el corazón
Elija alimentos naturalmente bajos en grasas saturadas, grasas trans y colesterol.
Elija productos lácteos sin grasa o bajos en grasa.
Utilice carnes magras.
Cambie a la leche descremada.
Pruebe los pudines sin grasa y los postres helados.
Consuma panes, cereales y pastas bajos en grasa.
Controle su ingesta de alimentos con alto contenido de colesterol.
Use menos grasa para cocinar, pruebe los aerosoles para cocinar vegetales antiadherentes sin grasa.
Hornee, cocine a la parrilla, frÃa al aire, cocine al vapor, escalfé o microondas los alimentos en lugar de freÃrlos.
Disfrute del sabor de los alimentos sin salsas o jugos.
Dietas a base de plantas
What are Cruciferous Vegetables?
Cruciferous vegetables are from the Brassicaceae family with many genera, species, and cultivars being raised for food production such as cauliflower, cabbage, kale, garden cress, bok choy, broccoli, brussels sprouts, mustard plants and similar green leaf vegetables.
Most crucifiers contain vitamin C, & K, folate, potassium, calcium, selenium, and fiber but what seperates them from other vegetables is that studies have shown impressive health benefits associated with sulfur-containing chemical compounds called glucosinolates.
Located in crucifer cells, glucosinolates and the enzyme myrosinase are physically seperated, but when the vegetables are chewed or chopped the substances combine to new compounds called Metabolites. As a result; in the liver, sulforaphane stimulates production of the bodies master antioxident, glutathione (Perry, M. 2021).
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Sulforaphane has been identified as being important in disease prevention and treatment and plays an important role in processing functional nutrition that is vital in supporting liver function. According to, Jesse Haas, CNS, LN, a functional nutritionist "sulforaphane increases the livers ability to deliver enzymes that help with detoxification and biotransformation."
Indole-3-carbinol is another Metabolite formed when cruciferous vegetables are chopped, chewded, or digested by gut bacteria. It plays an important role as an antioxidant and may help fight against cancer. It also assists in how the body breaks down estrogen and may help the body convert estrogens to their beneficial form instead of the less favorable form (Perry, M. 2021).
Plant-Based Comfort Food
When you here the term "comfort food"you typically think of health foods because they are often hearty, rich foods, doused in butter or some other creamy sause with no vegetables in sight. By switching to a plant-based diet you can still enjoy some of your favorite home-cooked comfort food you crave with added nutrition.
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Example of nutritious plant-based comfort foods:
Nachos Verdes
12 oil-free corn tortillas
11/2 cups lima beans
11/2 cups corn
1 cup finely chopped onion
2 colves garlic, minced
1/2 tsp. ground cumin
1/2 tsp. Mexican oregano
Sea Salt, to taste
1 recipe green sour cream
1 cup purchased salsa verde
1/2 cup thinly sliced scallions
1/4 cup finely chopped cilantro
2 cups shredded romaine lettuce
1 avacado, halved, seeded, peeled, and chopped
Blueberry-Poppy Seed Pancakes
2 Tbsp. flaxseed meal
1 1/2 cup whole wheat flour
3/4 cup quick oats
2 1/4 tsp. baking powder
2 tsp. poppy seeds
1/4 tsp. sea salt
1 1/2 plant milk soy, almond
2 Tbsp pure maple syrup
1 Tbsp lemon juice
1 1/2 cups fresh blueberries
Lentil Sloppy Joes
1 cup chopped onion
1/2 cup red bell peppers
3 1/3 cups vegetable broth
1 Tbsp. chilli powder
14.5 oz diced tomatoes
1 1/2 brown lentils
2 Tbsp. brown sugar
2 Tbsp. soy sauce
2 Tbsp. dijon mustard
1 tsp. rice vinegar
1 tsp. worcestershire sauce
Whole grain hamburger buns
Spaghetti Marinara with Lentil Balls
1 cup brown lentils
1 8-oz cremini mushrooms
1 cup chopped onion
3 small colves garlic
1/4 cup whole wheat flour
3 Tbsp soy sauce or tamari
2 Tbsp tomato paste
1 Tbsp nutritional yeast
1 tsp dried oregano
1 tsp onion powder
1 lb. whole grain spaghetti
6 cups marinara sauce
2 Tbsp. chopped fresh basil
*use reduced or no-salt items.