Top 13 - Foods to Increase Power
Constantly eating skinless chicken breast with steamed rice made is not as healthy as you think. Nor occasional replacement of rice with some potatoes. It is much better than the diets of many people in our time, but it is not a diet to feed properly human machine!
You work well on such a diet, the human body can lead more! So here is a list of foods proven to be beneficial human body, and have undeniable properties. There is no guarantee that will work 100% for all but certainly will improve the health and appearance of many who will enter in the diet.
There is an order to all foods are equally strong.
In 1992, a study done at the American Institute "Johns Hopkins" found that if you eat broccoli, it prevents tumor growth by 60% and reduces tumor size by 75% already occurred. Broccoli contains more polyphenols than any other vegetable. It contains compounds with potent anti-estrogen effect.
Other superpowers broccoli are owned by its ability to strengthen the immune system, strengthen bones, reduce the occurrence of birth defects and degenerative eye disease control.
How to eat broccoli: It is best to buy young shoots of broccoli you find, they are between 10 and 100 times purternici than mature broccoli. And frozen broccoli is a great option, frozen vegetables are frozen immediately after they are collected and thus retains its vitamins. To eat broccoli you can pull the pan in a little oil or make a puree of it or cream soups. Can and boil and sprinkle with a little extra virgin olive oil, or steam can cook.
Eat 50-100 grams of broccoli per day.
Wild salmon is different from farmed salmon. The loft is fed with cereals and develop fatty acid profile similar to other animal food sources.
In other words, farmed salmon are severely deficient in omega-3, which is why you want to eat them first!
Unfortunately, most times you order salmon in a restaurant, you get farmed salmon. Better ask before ordering.
Many probably already know how good salmon oil, but here is a brief recap:
reduce the risk of arterial disease;
high blood pressure control;
controlling inflammation in the body;
prevents degenerative eye diseases;
increases metabolism, making it easier to lose weight;
Fatty acids are salmon from the sea and those in nuts and seeds are of plant origin. It is good to have in your diet both.
Beef that was fed with grass
The majority of cattle which are consumed with corn grain increased. A few months before slaughter such animals are kept in pens and fattened as much as possible with grain. There is a specific food and this creates imbalances in their fatty acid profile. Omega-3 and omega-6 must be in balance. But provinte from such meats of cattle, the figures may show and 21 to 1 (the most optimistic studies give figures 10 to 1), omega-6 to omega-3. The calves were bred with grass 3-4 to 1 omega-6 to omega-3. The difference is major. However the modern diet is too full of omega-6.
Besides meat from cattle raised on grass contains CLA, which seems to prevent cancer.
Thus, high grass beef is as good as salmon and must keep in mind that it has large amounts of creatine. Such meat has less saturated fat than to the high cereal beef.
Eat 700 grams per week.
Those who eat nuts regularly have a lower risk of heart attack. In fact one study found an inverse relationship between consumption of nuts and any death! I do not know how nuts can prevent you from the train on you, but definitely are some healthy oil! Walnuts are one of the few plant sources rich in omega-3, omega-3 filling that eating salmon or beef we take high grass!
Nuts are full of plant sterols that reduce cholesterol. Combine this with high content of arginine keep blood vessels smooth and beautiful, and you know why they are so beneficial heart. Nuts and oilseeds are the most antioxidants, and have large amounts of magnesium and copper, two minerals important.
How to Eat nuts: Crude snack, put in salads or oatmeal.
Eat 200-220 grams per day (about a handful of walnuts per day).
Extra virgin olive oil
A 2005 study compared the effects of different types of olive oils. The virgin contains the highest amount of polyphenols, while the other, which was a mixture of virgin and refined olive oils, polyphenols contained only a fifth of the virgin.
Subjects who consumed extra virgin oil recorded an increase elasticity of blood vessels, while those who used the mixture did not register any change. Lesson: use only extra virgin olive oil!
Extra virgin olive oil has many benefits nuts. Athletes need of extra virgin olive oil to balance their balance of fats consumed. They tend to eat saturated fat and omega-3 and monounsaturated fats neglect such as olive oil.
And other vegetable oils contain monounsaturated fats, but the olive is king, with 72% of monounsaturated fatty acids.
Want to lose weight and better control portions eaten and total food intake? Make some steamed vegetables, sprinkle them with plenty of olive oil and your favorite spices and eat them with your favorite meat. Do this 5-6 times a week and see results fast!
How to eat olive oil: With a spoon, drinking on an empty stomach or in salads or cooked vegetables placed over or made steam. Do not cook with extra virgin olive oil and do not put very hot food over. Heat destroys the polyphenols and antioxidants!
Serving is somewhere to 3 tablespoons per day.
If I could recommend only one food after this list, such as blueberries. These little berries contain more antioxidants than any other fruit and vegetable known. A single serving has more antioxidants than five servings of carrots, apples, broccoli and pumpkin.
Those who ate 100 g / day of cranberry recorded a steady increase in blood antioxidant. Maintaining this state plays a role in preventing cancer, cardiovascular disease and degenerative.
One study showed that people who ate large amounts of blueberries daily performs 5-6% better on tests of motor skills, something of interest for those who practice sport.
How to Eat blueberries: Buy them dried, fresh, frozen (not too many crops treated with pesticides). You can mash, you can mix in oats or protein shake.
Eat 100 grams a day.
Flax seeds are the best known plant source of omega-3. Include them in a diet with little saturated fat (about 30% of the total fat consumed) with nuts and extra virgin olive oil, combined with animal sources of omega-3 as salmon and beef grass-fed and get the perfect diet .
Flaxseed also contain dietary fiber, proteins and magnesium. Contain phytoestrogens. And yes, small amounts of phytoestrogens are beneficial and men. Those with mild gynecomastia can get rid of it if they consume flaxseed daily.
How to eat flaxseed: Macina flaxseed: nutrients are poorly absorbed from whole seeds! Keep them in a closed jar well and sprinkle them over porridge, salads and shakes.
Eat 1-2 tablespoons daily.
I know there are only autumn and winter, but there are alternatives to preserve, which are highly nutritious. Pumpkin is a synergistic combination food material due to the strength of phytonutrients. Pumpkin is most carotenoids of all plants.
These carotenoids modulate immune responses, improves communication between cells and protect against several forms of cancer. Alpha carotene can slow aging.
How to eat pumpkin: Bake it in the oven, cut in two, without putting sugar or honey or other sweeteners on it. Raca pulp from the peel, mix a blender and mix with milk or protein in oats. Eat it if you like it!
100 g of pumpkin puree 3-4 times a week.
From now on, when you think salad, stop thinking about the green or iceberg; Choose spinach! Spinach is another vegetable nutrients and phytonutrients which are contained in synergy.
Spinach contains carotenoids such as beta-carotene and zeacantin, along with antioxidants such as CoQ10, glutathione and alpha lipoic acid. Moreover, it has considerable amounts of omega-3. There are studies that say that the higher the amount of spinach eaten, the lower the risk of any form of cancer!
How to eat spinach: You can eat both raw and cooked. Cooking increases carotenoid absorption but destroying vitamins and Folates, so best eat both. You can put spinach omelettes, or you can do steam as garnish with a little extra virgin olive oil. Of course remains and alternative salad, with extra virgin olive oil and nuts!
Eat somewhere to 2 kg (weighed raw) per week.
Tomatoes are in this list due to a nutrient: lycopene. This member of the carotenoid may be what you fend off prostate cancer. A 1995 study found that those who ate 10 servings of tomatoes a week, reduce their risk of prostate cancer by 35% and aggressive prostate cancer by 50%.
Besides being a powerful antioxidant, lycopene can and increase protection factor of the skin to sunlight. Lycopene is rare, so when you see a red meat and baked, give him a hug. But do not eat! Lycopene is trapped in the cell walls and fiber, so as to absorb it to eat processed or cooked tomatoes. That means tomato paste, barbeque sauce (homemade, not powder) and ketchup quality are legitimate sources of lycopene!
How to eat tomatoes: To help transport blood lycopene, eat tomatoes with a little extra virgin olive oil. You can also use sun-dried tomatoes in sandwiches or sauce for meats. And there is of course pizza (just cheat meal!).
Eat as many raw tomatoes can when season. Otherwise 20-40 g per day of processed tomato and tomato salads make the rest of the year, if you like (in season only show the red tomatoes, the taste is far from the truth).
Damn baby! Turkey breast meat is the worst there! And the protein. It is more expensive than a young, but has more nutrients, including selenium. If the lean beef is 4.5 g per gram of saturated fat, turkey breast is 0.2 g!
How to eat turkey breast: Like chicken!
Eat as much turkey breast and you can afford!
Gastrointestinal problems are the source of many diseases. After all, if you can not properly digest food, assimilate nutrients to them and get rid of waste, what good to have food down?
Meet yogurt (in case you do not already knew). And speaking of normal yogurt, plain, not the flavor or other sugars!
Yogurt that contains live bacterial cultures encourages the development of other cultures in the gut, beneficial for digestion and discourage harmful bacteria.
Have a positive balance of good intestinal bacteria can help to fight cancer, allergies, irritable bowel syndrome, ulcers and diarrhea. You can even increase your retention of nitrogen, to build more muscle.
Yogurt is a probiotic, that contain live bacteria. Do you need prebiotics, non-digestible food little beasts that live in your intestines. Fortunately many foods from this list contain prebiotics (broccoli, spinach, flax seeds, etc.).
How to Eat yogurt: As such, mixed with granola or protein shakes.
Eat 200 g of yoghurt a day.
Mushrooms contain zinc, amino acids and vitamins. But that's not important here.
Shiitake mushrooms appear on this list that have some anti-viral, and especially some anticancer properties.
The Japanese have patented a shiitake mushroom extract called "Lentinan" as anticancer drug. It works by encouraging the intestine cancers, liver, stomach, lungs and ovaries. Lentinan stimulates the production of lymphocytes T cells and natural hunting cancer cells.
Evidence of the power of these mushrooms are not definitive, but are willing to risk and include these fungi on the list of foods with power!
How to eat mushrooms Shiintake: They began to find in Romania, and I mean fresh. If not, you can find dried. You can put in omelets or salads.
Eat about 90 grams per week.
Perhaps some recommendations on food quantities of this list seem unrealistic or difficult to achieve. Just try to do your best to stay away as much of those amounts. Eat the foods on this list as often as possible. Once a week is better than none at all. Twice is better than once, and so on!