A balanced diet with the right foods is the cornerstone of a healthy body. True, different peoples have very different taste preferences, and food that is considered healthy and useful in one part of the world may not be consumed at all in another. Although, of course, something in common is found in the cuisines of most peoples of the world. Bemorepanda collected some interesting facts about different products.
1. If you find it difficult to wake up in the morning, one fresh apple will help with this task even better than a cup of strong coffee.
2. Coffee and tea are quite addictive in many people.
3. Puffer fish is considered the most dangerous food in the world. If not properly prepared, you can easily die by eating just a bite. Fugu is only served in the best restaurants in Japan.
4. Nowadays, many additional ingredients are added to bread, one of the staple foods. One of these food additives is a product of duck feather processing.
5. Honey, so popular in many countries, is the semi-digested pollen that bees regurgitate.
6. In an especially large dosage, coffee can easily be poisoned.
7. In a number of Asian and African countries, insects, cooked in one way or another, are quite common and demanded food product.
8. In total, about 2 thousand species of plants for food are grown in the world.
9. Natural food colors are made not only from plant materials, but also from insects, in particular from some species of beetles.
10. Over the past decades, the content of nutrients in food has decreased significantly, as the priority is to reduce costs, not improve quality.
11. Some varieties of green apples shine so beautifully because a gene from a salmon fish has been inserted into them.
12. Apples, as you know, are very useful, but their bones are poisonous, especially in large quantities.
13. The usual orange carrot was once purple. Its orange varieties were bred by people, not nature.
14. We often decorate our meals with fresh herbs. This is a very old tradition - for example, the ancient Romans used parsley for this purpose.
15. The smell of garlic repels mosquitoes. However, it sometimes scares people off too).
16. Dairy products are not in demand in most Asian countries, with the exception of the Philippines.
17. Oysters are indeed a natural aphrodisiac, and quite powerful.
18. Apples and peaches absorb more pesticides as they grow and ripen than any other fruit.
19. Onions, when cut, release a corrosive gas that irritates the eyes, which is why tears come to them.
20. Of all meat products, the top 3 most popular are chicken, beef and pork.
21. Bananas are very popular in many countries. In India alone, they are grown over 20 million tons annually.
22. Bananas, melons and watermelons are botanically referred to as berries, and tomatoes are referred to as fruits.
23. Among all fruits, apples are the first in the world in popularity. Oranges follow with a small margin.
24. Honey can be stored longer than any other food. Subject to a number of conditions, it may not deteriorate until 2000-3000 years.
25. In Southeast Asia, hot peppers are included in almost all dishes.
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Low-calorie foods help you eat more in volume, but less in calories. To lose weight you need to consume fewer calories than your body burns. One way to reduce the number of calories you eat is to focus on low-calorie foods.
A diet with low calorie foods can create a caloric deficit that can lead to weight loss.
However, not all low-calorie foods are equal. In general, low-calorie foods - which are usually carbohydrates, such as fruits and vegetables - will not bring you the same feeling of satiety as low-calorie foods, which contain protein and fat.
Protein, fiber and fat tend to be the most satiating, while carbohydrates usually leave us feeling hungry shortly after we eat.
Here are 10 healthy, low-calorie foods that you should incorporate into your diet.
Crispy vegetables
No wonder vegetables are low in calories and high in nutrients, which are closely associated with a healthy weight.
Choose crispy vegetables such as broccoli, carrots, celery, cucumbers or bell peppers.
All these vegetables offer a crunchy texture and are an excellent snack or garnish at a meal.
Eggs
Eggs are high in protein and low in calories, making them one of the healthiest breakfast options to boost weight loss.
It's all about not frying them in oil. Boil them, place them or cook them in a non-stick pan that does not require oil.
Grapefruit
Grapefruit has a high water content and a lot of fiber and nutrients. In addition, the complex but sweet aroma makes grapefruit an ideal snack.
A small study in 2006 on obese people found that people who ate fresh grapefruit three times a day before meals lost more weight in 12 weeks than people who did not eat grapefruit.
Fish
Fish has proteins, which are related to weight loss, in part because it maintains the feeling of satiety and digests more slowly.
A small 2006 study found that people who ate a meal of fish consumed fewer calories than people who ate a meal of beef.
Eat white fish, such as cod, and fish that contain omega-3 fatty acids, including salmon and sardines.
Canned tuna
If you do not want to cook fish, canned tuna can offer the same benefits with less hassle. Mix tuna with healthy options such as salad or vegetables.
Yogurt
Consumption of yogurt has been linked to weight loss and reduction of body fat. Natural (unsweetened) yogurt is a particularly good choice because it is naturally low in fat and high in protein.
Yogurt can be used as a base for salad dressings or sauces.
Tomatoes
Tomatoes are a versatile, low-calorie vegetable that make an excellent snack. Tomatoes are very low in calories, but surprisingly filling. Their aroma and high water content and fiber content will help you feel full.
Add a drop of olive oil and pepper for a quick snack. Although olive oil is high in calories, the added fat can help you get rid of hunger for a longer period of time.
ChickenChicken
breastbreast is a low-fat, low-protein protein source. Consumption of poultry meat, such as chicken breast, is associated with general health.
A serving of 100 grams of chicken has about the same amount of protein as a portion of beef of the same size, with about 25% fewer calories and half of fat.
Use chicken in salads or vegetable wraps.
Soup
The soup has a lot of liquid volume, without many calories. For this reason, it can help you eat more and reduce the total amount of food consumed in a day.
A 2013 study of more than 4,000 adults found that people who regularly eat soup are less likely to be overweight or obese than people who do not eat soup.
Popcorn
Popcorn without oil or butter, has only 31 calories per cup, which makes it a very low calorie snack, perfect when you want something salty and crunchy.
It's a perfect snack, but beware of commercial popcorn, which is usually made with oil. You can buy corn kernels and make them at home, in a pot with a lid or even in a special popcorn maker without oil or butter. You can add salt and paprika over the popcorn for a more pleasant aroma.
10 myths about how you really need to eat right, and why science decides everything here
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There are many beliefs in our society that, upon closer examination, turn out to be prejudices. It is better not to eat animal milk, diabetics should not eat fruits, vegetarians will not last long without protein ... Let's figure out with the help of experts in the field of edible and inedible who is our enemy and who is our friend.
We have found and debunked several popular myths about proper nutrition.
At Bemorepanda, we liked the advice of the American writer, educator and health food activist Michael Pollan the best. It has only 7 words. Read with us.
Myth #1: Fresh fruits and vegetables are always healthier than canned, frozen, or dried ones.
Despite the strong opinion that "fresh is better", studies have shown that frozen, canned and dried fruits and vegetables can be just as nutritious and healthy as fresh ones.
“They can also help save money and be an easy way to ensure that families have consistent fruits and vegetables,” says Sarah Bleach, former director of food security and health equity at the USDA and professor of public health policy at the Harvard T. X. Chan. "One word of caution: Some types of canned, frozen, and dried foods contain ingredients such as sugar, saturated fat, and sodium, so be sure to read product labels and look for foods that are low in these additives."
Myth #2: All fats are bad.
When studies published in the late 1940s found a relationship between a high-fat diet and high blood cholesterol, experts decided that reducing the total amount of fat in the diet would reduce the risk of heart disease.
By the 1980s, doctors, health experts, the food industry, and the media were reporting that a low-fat diet could benefit everyone, although there was no conclusive evidence that it could prevent cardiovascular disease, overweight and obesity.
Dr. Vijaya Surampudi, assistant professor of medicine at UCLA's Center for Human Nutrition, says that as a result of the negative message about fat, many people - and food manufacturers - have begun to replace calories from fat with calories from refined carbohydrates (white flour and sugar).
Suffice it to recall the effect of low-calorie SnackWell cookies, when people began to overeat, confident that this is acceptable, since the food is dietary. “Instead of helping fellow citizens stay lean, this approach has led to an increase in overweight and obesity,” she explains.
In reality, Dr. Surampudi added, not all fats are bad. While some fats, including saturated and trans fats, can increase your risk of disease, healthy monounsaturated fats (found in olive and other vegetable oils, avocados, some nuts and seeds) and polyunsaturated fats (found in sunflower and other vegetable oils, walnuts) , fish and flaxseed) help reduce the risk.
"Good" fats are also important for providing energy, producing important hormones, maintaining cellular function, and absorbing certain nutrients.
If you see a product labeled "fat-free," don't automatically think it's healthy, says Dr. Surampudi. Instead, opt for foods with simple ingredients and no added sugar.
Myth #3: “Calories in, calories out” is the most important factor for long-term weight maintenance.
It's true that if you take in more calories than you burn, you're more likely to gain weight. And if you're burning more calories than you're consuming, you should be losing weight—at least in the short term.
However, the study does not suggest that eating more food will lead to sustained weight gain, i.e. obesity or obesity.
"Rather, it's the types of foods we eat that may be long-term drivers of these conditions," said Dr. Dariusz Mozaffarian, professor of nutrition and medicine at Tufts University's Friedman School of Nutrition Science and Policy.
Over-processed foods—refined starch snacks, cereals, crackers, energy bars, baked goods, soda, and sweets—can be especially harmful to weight gain because they digest quickly and fill the blood with glucose, fructose, and amino acids, which are converted into fat by the liver. Instead, maintaining a healthy weight requires a shift from counting calories to prioritizing healthy eating in general—quality over quantity.
Myth #4: People with type 2 diabetes shouldn't eat fruit.
This myth arose because fruit juices, which can raise blood sugar levels due to their high glucose and low fiber content, are confused with whole fruits.
However, it is not. Some studies show, for example, that those who consume one serving of whole fruits per day — especially blueberries, grapes, and apples — have a lower risk of developing type 2 diabetes.
According to other scientific sources, if you already have type 2 diabetes, then eating whole fruits can help you control your blood sugar levels.
It's time to dispel that myth, says Dr. Linda Shiue, GP and director of health nutrition and lifestyle at Kaiser Permanente San Francisco: Everyone, including type 2 diabetics, needs healthy nutrients found in fruit - fiber, vitamins , minerals and antioxidants.
Myth #5: Plant-based milk is healthier than animal-based milk.
There is an opinion that vegetable milk, for example, from oats, almonds, rice, is more useful and nutritious than cow's.
“That's just not true,” says Kathleen Merrigan, a professor of sustainable food systems at Arizona State University and a former US assistant secretary of agriculture. “Consider protein: Generally, cow’s milk has about eight grams of protein per cup, while almond milk has one to two grams and oat milk has about two to three grams per cup.”
Plant-based drinks can vary in nutritional value, Dr. Merrigan said, but many contain more added ingredients, such as sodium and sugar, that will degrade health faster than cow's milk.
Myth #6: White potatoes are unhealthy.
Potatoes are often frowned upon in the nutrition community due to their high glycemic index, which means they contain fast-digesting carbohydrates that raise blood sugar levels. However, potatoes may actually be good for your health, says Dafena Altema-Johnson, food community and public health program officer at the Johns Hopkins Center for a Better Future.
It is rich in vitamin C, potassium, fiber and other nutrients, especially when eaten with the skin. In addition, potatoes are inexpensive and available year-round in grocery stores, making this product more affordable. The most useful cooking methods are: frying, baking, boiling and air grilling.
Myth #7: Peanut foods should not be given to infants in their first years of life.
For a long time, experts have been telling new parents that the best way to prevent food allergies in children is to not feed them allergenic foods like peanuts or eggs for the first few years of life. But now, according to allergy experts, it's best to introduce peanut products to your child's diet as early as possible.
If your child does not have severe eczema or an identified food allergy, you can start introducing peanut products (such as water-diluted peanut butter, peanut puffs, or peanut powder, but not whole peanuts) at about 4-6 months, when your child is ready for solid food. “Start with two teaspoons of smooth peanut butter mixed with water, breast milk, or formula two to three times a week,” advises Dr. Ruchi Gupta, professor of pediatrics and director of the Feinberg Northwestern School of Medicine Center for Food Allergy and Asthma Research. . - If your baby has severe eczema, first ask your pediatrician or allergist about whether you can start giving peanut products at about 4 months.
It is also important to feed your baby a variety of foods in the first year of life to prevent food allergies,” says Dr. Gupta.
Myth #8: Plant protein is incomplete.
"Where do you get protein from?" is the #1 question vegans get asked,” says Christopher Gardner, a nutrition scientist and professor of medicine at Stanford University. The myth is that plants are completely lacking in certain amino acids, also known as the building blocks of proteins. But in fact, plant foods contain all 20 amino acids, including the nine essential, essential amino acids.”
“The only difference is that the ratio of these amino acids is not as ideal as in animal products. Therefore, to get an adequate portion of nutrients, you just need to eat a variety of plant foods throughout the day: beans, grains and nuts and consume enough protein in general. Most people in prosperous countries get everything they need: it's easier than many people think, ”says Dr. Gardner.
Myth #9: Eating soy-based foods can increase your risk of breast cancer.
The high doses of plant estrogens in soy, called isoflavones, stimulate the growth of breast tumor cells (according to animal studies).
“In humans, this association has not been confirmed,” says Dr. Frank B. Hu, professor and chair of nutrition at the Harvard T.H. Chan. So far, scientific evidence does not point to a link between soy consumption and the risk of developing breast cancer in humans.
In contrast, consumption of soy-based foods and beverages—such as tofu, tempeh, edamame, miso, and soy milk—may even be protective, reduce the risk of development, and increase survival in this disease. Soy products are also a source of beneficial nutrients associated with a reduced risk of heart disease, including high-quality protein, fiber, vitamins and minerals, adds Dr. Hu. “The results of the study are clear: feel free to include soy products in your diet.”
Myth #10: Basic nutritional guidelines change all the time—and by a lot.
“That’s not true,” says Dr. Marion Nestle, Professor Emeritus in the Department of Nutrition, Nutritional Research, and Public Health at New York University. - In the 1950s, the first dietary recommendations for the prevention of obesity, type 2 diabetes, cardiovascular disease, etc. contained advice to balance calories and minimize foods high in saturated fat, salt, and sugar. Modern dietary guidelines call for the same.”
Yes, science is developing, but the rules of healthy eating remain unchanged. Writer Michael Pollan summed it up in seven simple words: “Eat food. Not too much. Mostly plants. According to Dr. Nestle, this council worked 70 years ago and continues to work today. And it leaves plenty of room for eating the foods you love.
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Who among us would refuse practical advice that is sometimes so necessary? Probably only the one who knows everything in the world and does not need hints, but there are probably only a few such people. Therefore, we want to share with you culinary life hacks that will surely come in handy if you decide to conjure in the kitchen.
Recommendations for rolling stuffed pita bread that you can fry and get yummy
If you have a man-shaped cookie cutter, then you also have a deer cookie cutter. Amazing, isn't it? Take a look at the photos below to understand how it works.
Use an apple slicer to cook chips
You can make grilled cheese in a waffle iron
Two frozen pizzas and one baking sheet? Not a problem!
Store grapes in the freezer to use as ice cubes in your wine. And when you're done drinking, you can eat wine grapes.
Just look at this!
When you've finished with a can of mustard, don't throw it away, but make a delicious salad dressing with just 4 ingredients: leftover mustard, apple bite, butter and jam (or berry mixture)
Cooking method:
- In a mustard jar, add 15 ml of jam (preferably from sour berries).
- Fill the jar 25% with apple cider vinegar.
- And 75% vegetable oil.
- Close the jar with a lid and shake vigorously for 30 seconds.
- Enjoy the delicious dressing that can be kept in the refrigerator for up to 3 weeks!
If you really feel like making a homemade hot dog but don't have buns, baked potatoes can be a great alternative.
Empty ketchup bottles make great batter dispensers
Grind some white rice in the grinder to remove odors.
If you want your French toast to have a delicious golden crust, add a little brown sugar to the egg before dipping the bread in this mixture.
In the event that you like grilled fish, but you do not want to suffer, cleaning the grill, just make a lemon "pillow" by placing the fish on it
The case when the lid is too small for the pan
Use a spoon to secure the strainer
If you prefer to cook rice in bags, then this life hack will tell you how to let the water drain.
Use parchment paper to keep the meat from sliding out when you beat it
Cooking meatballs? Lubricate your hands liberally with oil. The meat will not stick to your hands, and you will get a smooth, uniform meatball texture
If you need to cook perfectly shaped scrambled eggs, then use onion rings
