ТОП просматриваемых книг сайта:
The Ultimate PCOS Handbook: Lose weight, boost fertility, clear skin and restore self-esteem. Theresa Cheung
Читать онлайн.Название The Ultimate PCOS Handbook: Lose weight, boost fertility, clear skin and restore self-esteem
Год выпуска 0
isbn 9780007359349
Автор произведения Theresa Cheung
Жанр Здоровье
Издательство HarperCollins
Zinc: When zinc is deficient in the diet, metabolic rate drops and this can trigger blood sugar and hormone imbalances. Zinc is found in spinach, broccoli, green peas, green beans, tomato juice, lentils, oysters, shrimp, crab, turkey (dark meat), lean ham, lean ground beef, sunflower seeds, oily fish, lean sirloin steak, plain yoghurt, Swiss cheese, tofu and ricotta cheese.
SURPRISING SOURCES OF ANTIOXIDANTS
Red Wine: Two glasses of red wine a day provides a great source of antioxidants. More than this will have the opposite effect and leave you less, not more, able to fight off infections. Red wine contains bioflavenoids, which help towards reducing blood clots and, therefore, strokes. You need to drink three times the amount of blackcurrant juice to get the same effect as red wine – seven glasses of orange juice or 12 glasses of white wine.
Dark chocolate: Dark (not milk) chocolate provides one of the richest sources of antioxidants called catechins. Although good for you, chocolate in itself is still a fattening food, so eat it in moderation.
Brazil nuts: Brazils are very rich in selenium, and as little as three nuts a day will fulfil your requirements. Cashews, walnuts and almonds are nearly as good. Research has shown that when selenium levels are too low in the body, the risk of cancer is greatly increased.
Blueberries:There’s evidence that natural antioxidant chemicals in fruit can reverse age-related memory loss. Blueberries and many richly coloured fruits such as strawberries – and veg like spinach – will help with this natural ‘brain fix’.
Green tea: Green tea is a far healthier choice than black tea…although all are good at reducing the risk of heart disease by boosting the antioxidant action in blood plasma. A single cup of green tea a day brings great health benefits. Studies show that green tea drinkers are far less likely to develop hypertension – up to 46 per cent less in fact. People who drink more than four cups can cut hypertension by 65 per cent!
SAMPLE ANTIOXIDANT-RICH MENU
Breakfast: fruit salad, mixed seeds; glass of skimmed organic milk
Mid-morning snack: Dried apricots or pear; 3 Brazil nuts
Lunch: Vegetable and lentil soup; granary roll with cottage cheese and tomatoes or red peppers; apple tart with raspberries and soya cream
Mid-afternoon snack: Grapes or cherries; 3 walnuts; 3 squares dark chocolate
Dinner: Baked sweet potato with chickpea, tomato, peppers, onions, garlic topping; big green salad (spring onions, lettuce, cucumber, broccoli, green beans, avocado); steamed apple with cinnamon and raisins; small glass of red wine
10) EAT MORE PHYTOESTROGENS
Phytoestrogens are trace substances in our food which mimic and supplement the action of the body’s own oestrogen. They are a comparatively recent discovery, and researchers are exploring the nutritional role of these substances in such diverse metabolic functions as the regulation of cholesterol and maintaining proper bone density post-menopause.
Phytoestrogens mainly fall into three classes:
1 Isoflavones – found in legumes such as lentils and soy beans
2 Lignans – found in nearly all grains and vegetables, the best source being linseeds
3 Coumestans – found mainly in alfalfa and mung bean sprouts.
WHY?
Phytoestrogens have a similar chemical structure to the oestrogen your body produces, and this may explain their hormone-balancing effect. Studies14
Конец ознакомительного фрагмента.
Текст предоставлен ООО «ЛитРес».
Прочитайте эту книгу целиком, купив полную легальную версию на ЛитРес.
Безопасно оплатить книгу можно банковской картой Visa, MasterCard, Maestro, со счета мобильного телефона, с платежного терминала, в салоне МТС или Связной, через PayPal, WebMoney, Яндекс.Деньги, QIWI Кошелек, бонусными картами или другим удобным Вам способом.