10 alternative foods for a healthy diet and quick weight loss
1. White rice → Quinoa
Useful Products: Quinoa
100 g of quinoa contains Quinoa, cooked 4.4 g of pure protein – and this is more than Quinoa – a Review than any other cereal. For comparison: in the same amount of rice, rice, white, short-grain, cooked protein is only 2.4 g. Also in this South American cereal is Quinoa (Chenopodium quinoa Willd.): Composition, chemistry, nutritional, and functional properties all nine amino acids necessary for the body . Quinoa is also rich in phosphorus Characterization of the nutrient profile of quinoa (Chenopodium quinoa), amaranth (Amaranthus caudatus), and purple corn (Zea mays L.) consumed in the North of Argentina: Proximates, minerals and trace elements (three times more than in rice), iron (twice as superior to wheat), calcium, zinc, and fiber.
Rice is distinguished by a large amount of carbohydrates, but calories in one portion are slightly less Rice, white, medium-grain, cooked. But quinoa is more efficiently processed by the body, providing fuel from pure protein to the entire body. In addition, it has beneficial effects on Arabinan and arabinan-rich pectic polysaccharides from quinoa (Chenopodium quinoa) seeds: Structure and gastroprotective activity on the health of the stomach. Therefore, in a dispute with rice and with many other grains, quinoa wins.
2. White bread → Pita
Useful products: pita bread
Cholesterol ‑ lowering effects of oat β-glucan: a meta ‑ analysis of randomized controlled trials, Effect of rye bread breakfasts on subjective hunger and satiety: a randomized controlled trial . The thing is that they undergo minimal processing and retain the greatest amount of vitamins and nutrients. But such bread is very difficult to find on the shelves of ordinary shops, and it will cost a lot.
Therefore, for your sandwiches, instead of sliced white bread, choose a thin, yeast-free pita bread: it has fewer Improvement of the folate content in Egyptian pita bread calories and fats. In addition, pita bread also has iron and calcium. In comparison, white bread has almost no nutritional value.
3. Mashed potatoes → Cauliflower puree
Cauliflower puree is healthier than potato
Replacing potatoes with cauliflower is worth a number of obvious reasons. Firstly, it contains Cauliflower, raw vitamins and minerals such as C, K, B1, B6, potassium, sodium, fiber, folic acid. Secondly, cauliflower serves as a source of antioxidants Cruciferous vegetables: dietary phytochemicals for cancer prevention and helps strengthen immunity. The apogee of its usefulness for your health is a very low calorie content compared to mashed potatoes.
4. Wheat flour cakes → Corn flour cakes
Useful products: cornmeal cakes
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One 100-gram corn tortilla contains Tortilla, corn, Tortilla, flour (wheat) with a total of 218 kcal and 2.85 g of fat, while a similar wheat flour product contains 306 kcal and 7.99 g of fat. The difference is obvious!
Not to mention the fact that corn cakes are more beneficial for the health of the digestive system, brain and heart, because they are a good source of magnesium Magnesium in man: implications for health and disease, Magnesium in man: implications for health and disease. And corn and its products help Nut, corn, and popcorn consumption and the incidence of diverticular disease in the prevention of chronic bowel disease.
5. Sour cream → Greek yogurt
Useful Products: Greek Yogurt
Low-fat Greek yogurt has a delicate, mild flavor. By consistency, it is slightly thicker than sour cream, and can be an excellent substitute for it, since it has a low calorie content: Yogurt, Greek, plain, nonfat. In addition, Greek yogurt has a beneficial effect on the psychological state. The effects of probiotics on mental health and hypothalamic ‑ pituitary ‑ adrenal axis: A randomized, double ‑ blind, placebo ‑ controlled trial in petrochemical workers, contributes to The use of calcium and vitamin D in the management of osteoporosis helps strengthen bones and helps The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review lose weight.
6. Juice → Fruit water
Fruit water is a healthy product
Fruit juices (even if they are freshly squeezed and made with all the technology) are not really that useful. Long-Term Consumption of Sugar-Sweetened and Artificially Sweetened Beverages and Risk of Mortality in US Adults. The fact is that most often they contain sugar Orange juice, raw (Includes foods for USDA’s Food Distribution Program) and sweet syrup, which provoke our body to produce and delay A trial of sugar-free or sugar-sweetened beverages and body weight in children excess fat .
