How to cook healthy food

What we eat directly affects not only physical health, but also our mental health. Nutritional psychiatry: Your brain on food state. For example, frequent consumption of unhealthy foods (hamburgers, sausages, chips, sugary sodas, and other foods) has been associated with Western diet is associated with a smaller hippocampus: a longitudinal investigation with an increased risk of depression, while adherence to a proper diet is, on the contrary, with a decrease …

Therefore, by eating good food, you provide yourself with health, high spirits and peace of mind.

1. Choose whole grains

This applies to cereals, pasta, bread and flour.

Whole grains contain a lot of fiber, which improves digestion. A diet high in this substance helps Dietary fiber: Essential for a healthy diet to lower cholesterol, control blood sugar and maintain a healthy weight.

And eating whole grains has been linked to Phytochemicals in whole grain wheat and their health-promoting effects with a reduced risk of cancer, type 2 diabetes and cardiovascular disease.

American nutritionists recommend Whole grains: Hearty options for a healthy diet so that at least half of all grains in the diet are whole grains.

2. Eliminate white sugar

Or at least cut back on your consumption. A lot has already been said about the dangers of this product.

Excess weight, liver failure, high blood pressure, diseases of the cardiovascular system and kidneys, acne, memory impairment, premature wrinkles - this is not a complete list of the unpleasant consequences of a sweet tooth.

Instead of regular sand, you can use coconut sugar, stevia, birch sugar (xylitol), maple syrup, and Jerusalem artichoke syrup.

3. Use the right oil

One of the important criteria when choosing an oil is the ratio of omega-3 to omega-6 fatty acids. Excessive amounts of the latter can contribute to the Importance of maintaining a low omega-6 / omega-3 ratio for reducing inflammation, the development of chronic diseases and an increase in the Omega-6 / Omega-3 Fatty Acid Ratio Increases the Risk for Obesity of weight. Whereas omega-3 has anti-inflammatory properties. Therefore, too much difference in the ratio of these fatty acids will not benefit the body. Ideally, it should be close to 1: 1, but slightly higher values are allowed.

The smoke point is equally important. This is the name of the temperature at which the oil begins to produce the very carcinogens dangerous to health. The larger this point, the better. This means that the oil can be used at high temperatures.

Refined sunflower oil Healthiest Cooking Oil Comparison Chart with Smoke Points and Omega 3 Fatty Acid Ratios oil has a high smoke point (227 ° C), but a rather large difference in the ratio of acids - 1: 40. So it is better to skip it.

Alternatively, mustard Vegetable oil, mustard Nutrition Facts & Calories, Smoke point (250 ° C; 1: 2, 5) or Avocado Oil Healthiest Cooking Oil Comparison Chart with Smoke Points and Omega 3 Fatty Acid Ratios (271 ° C; 1:12).

The beloved olive Healthiest Cooking Oil Comparison Chart with Smoke Points and Omega 3 Fatty Acid Ratios Extra Virgin oil has a not very high smoke point (160 ° C), but a normal acid level (1:13). So it is better to add it to salads than to cook it over the fire.

Unrefined Coconut Healthiest Cooking Oil Comparison Chart with Smoke Points and Omega 3 Fatty Acid Ratios is also best not used for frying (smoky point 177 ° C), but cold.

4. Fry less

Or at least try not to use a lot of oil. Firstly, foods absorb it and become more nutritious. Secondly, as we said above, with the wrong choice of oil, they can be dangerous at all.

The Fried Food Consumption and Cardiovascular Health: A Review of Current Evidence suggests that frequent fried foods are associated with a high risk of type 2 diabetes, heart failure, obesity, and hypertension.

Therefore, it is better to choose another heat treatment: baking, boiling, steaming, stewing or blanching.

If you still prefer frying, use oil with a high smoke point or a non-stick skillet that does not need to be greased, and do not wait for a charred crust to appear.

5. Add superfoods to meals

Healthy food: add superfoods to your meals

It's not about expensive and rare ingredients that have to be ordered over the Internet. Even the simplest cabbage and beets are superfoods. After all, they contain many useful substances.

Add plenty of greens and seeds to your salads. For example, flax, sesame, poppy. And even those sensational chia seeds can already be found in any large supermarket.

Sprinkle the porridge with nuts, pomegranate seeds and berries. Superfoods are also added to smoothies and desserts.

6. Pay attention to sweets, snacks and drinks

Instead of store-bought yoghurts with a lot of sugar and other questionable ingredients, prepare a natural product and add fruits and berries to it.

Healthy candy is easy to make from dried fruit. Harmful potato chips are replaced with thinly sliced and baked vegetables, ice cream with fruit and berry sorbets, and instead of snack bars, it is better to choose a mixture of nuts.

Freshly squeezed juices are healthier than packaged ones, and compote or fruit drink is more aromatic and tastier than unnatural soda.