Small exchanges that make a difference

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My cousin, Gisele, sent me an article by nutritionists Dr. Luiz Carvalho and Gabriela Zanatta Port, where they talk about replacing some foods with others that improve our health.
I decided to share this article with you, because I think it is worth paying attention to the benefits that some ingredients can do in our life! ; D

  • Soy oil and others for olive oil

The gain from this exchange comes from the combination of beneficial fats and antioxidants that populate olive oil. One of its advantages is to provide generous doses of monounsaturated fatty acids.
They do not increase LDL levels and even help to raise the rates of HDL, the good cholesterol, a little, says cardiologist Raul Dias dos Santos, from the Instituto do Coração of São Paulo. In addition, the phenolic compounds in olive oil prevent the oxidation of cholesterol, a phenomenon that promotes the formation of plaques, adds Jorge Mancini, director of the Faculty of Pharmaceutical Sciences at the University of São Paulo.

Let’s face it: seafood is not common in Brazilian dishes. But it is worth watching during that trip to the beach so as not to overload yourself with shrimp. They top the marine ranking of bad cholesterol 152 milligrams of fat in a 100-gram serving. That is, almost three times what is offered by the same amount of fatty fish as salmon. This fish does better also for another reason: it is loaded with omega-3. And new research from Columbia University, in the United States, reveals: Omega decreases the uptake of LDL by the artery wall, preventing plaques.

  • Butter margarine

They maintain a historical rivalry and still provoke debates among experts. In the fight for healthy arteries, however, butter has a certain advantage. Click here to read a post about the details of the composition of each one – in this one, you can see everything about the world of fats.

  • Orange juice from grape hair

This is to quench your thirst and protect your chest. 1% of the grape skin, resveratrol, is a partner of the heart. It works to reduce cholesterol and has an antioxidant effect, says biochemist Tânia Toledo de Oliveira, from the Federal University of Viçosa, in Minas Gerais. By preventing LDL particles from oxidizing, the substance indirectly prevents them from sticking to the vessel wall. Contrary to what many people think, resveratrol is not exclusive to wine. Fresh and freshly made grape juice (with peel, please!) Also makes it available to the body.

  • White onion for red onion

This exchange can be extended to lettuce and cabbage: always prefer purple. Vegetables with this color harbor a pigment that placates cholesterol, anthocyanin. Experiments on animals in our laboratory showed that it significantly reduces the concentration of fat in the blood, says professor Tânia Toledo de Oliveira, from the Federal University of Viçosa. The substance inhibits an enzyme that participates in the synthesis of cholesterol in the liver, in addition to increasing its elimination from the body. Strawberries and cherries are also reserves of anthocyanins.

  • White sauce by tomato sauce

Pasta is the most innocent around here. Whoever encourages or does not increase cholesterol is always the sauce. White is very fat: in 2 tablespoons, we find 4.5 grams of fat. As the preparation requires cream and cheese, the dish is full of saturated fatty acids. A beautiful pasta with sugo does not keep this danger. In the same 2 tablespoons, there is only 0.1 gram of fat. Just try to use homemade tomato sauce, guides nutritionist Ana Maria Lottenberg. And, if possible, choose the whole pasta.

It’s in your hands a way to preserve the pots without letting the food go tasteless: instead of overdoing it with salt, an ingredient that sponsors hypertension, use your imagination, aromatic herbs, in addition to garlic. It has compounds capable of controlling cholesterol, exemplifies Vanderlei. And herbs like oregano and rosemary deserve to be invited to the kitchen because of their firepower against oxidation, a phenomenon that, you already know, does not spare LDL, making it even more harmful to the arteries. But this action can wane when the ingredients are exposed to high temperatures. Try to add them in the final minutes of cooking.

  • Microwave popcorn by the pan

It makes all the difference to invest extra time to pop the corn on the fire. It is a way to control the amount of fat in the preparation, because in the microwave product it is already fixed, argues the doctor in food science Maria Cristina Dias Paes, from the Brazilian Agricultural Research Corporation, in Sete Lagoas, in the interior of Minas Gerais. The version that wins in practicality loses points because it carries saturated and trans fatty acids. In the pot, you can use a healthier oil, like canola oil, says Cristina. Then, you take advantage of the corn fibers, leaving your cholesterol alone.

  • Banana- against anxiety

If you are more anxious than usual, bet on the banana to raise your serotonin levels. When the levels of this neurotransmitter are low, communication between brain cells fails. Which makes you angry and especially anxious. The fruit combines important doses of tryptophan and vitamin B6. Together, the two substances become very powerful in the production of serotonin.
How much to consume: 2 units per day.

Sad for no reason?
Again, the cause may be too little serotonin. In this case, honey works as a natural tranquilizer, as it increases the efficiency of serotonin in the brain. But it is not only there that he acts. When it reaches the intestine, it helps to regenerate the intestinal microflora. Result: the environment becomes more conducive to the production of serotonin. Surprise? Well, about 90% of the neurotransmitter of good mood is produced in the intestine.
How much to consume: 1 spoon (soup) / day.

  • Avocado- sleep friend

Sleeping is just as important to living well as eating right and exercising. Is there a night when sleep doesn’t come? Put faith in the avocado. Okay, he’s fat, but he’s good. And it offers vitamins that help you understand yourself better with the pillow. Vitamin B3 balances the hormones that regulate brain chemicals responsible for sleep. Folic acid works like an enzyme, feeding the neurotransmitters that make you sleep well.
How much to eat: ½ small avocado, 3x / week.

  • Salmon – raises the mood

Constant moodiness may be a sign of a lack of Omega 3 in the dish. The official representative of this friendly fat is salmon. But there are other fish (tuna, herring and sardines) that throw their spirits up there. Omega 3 improves mood because it increases the levels of serotonin, dopamine and norepinephrine – substances responsible for the feeling of well-being. Studies also prove that this fatty acid removes free radicals from the scene and thus protects the central nervous system.
How much to consume: 1 serving, 3x / week.

  • Lentil- fend off fear

Anguish and fear may be related to calcium and magnesium imbalance. This pair acts to balance the sensations. In addition to including foods with calcium (cheese and yogurt) and magnesium (chard) in the diet, consume more lentils. It has an anxiolytic effect, that is, it calms and comforts. This is because it is a precursor of gaba, a neurotransmitter that also interferes with feelings.
How much to consume: 3 small shells / week.

  • Nuts – keeps you focused

There are many nutrients in nuts. But it is vitamin B1 that is responsible for this oleaginous fruit to improve concentration, as B1 mimics acetylcholine, a neurotransmitter involved in brain functions related to memory.
How much to consume: 2 nuts, 4x / week.

  • Green Tea – Stress Away

This herb, Camellia sinensis, has phytochemicals capable of neutralizing the oxidizing substances present in the body which, in excess, leave you tired and stressed and end up disorganizing the body’s functioning. Stress is capable of triggering the metabolic syndrome, blamed for diseases such as obesity and depression. Drinking green tea, according to some studies, improves digestion and slows down the mind.
How much to consume: 4 to 6 cups (tea) / day.

  • Broccoli – make the mind smart

Is it common for you to take a few seconds to remember your phone number? This food is rich in folic acid, it speeds up the processing of information in brain cells, consequently improving memory. Extra portions of this vegetable will make you remember everything quickly.
How much to consume: 1 saucer / day.

  • Flaxseed oil – dribbles the voracious appetite

The oil extracted from flaxseed and cold pressed is a vegetable source rich in Omega 3, 6 and 9 fat. Better: it is one of the few foods with Omega in a proportion close to the ideal, which is essential for it to exercise its beneficial functions. . One is to regulate hormones that help keep the nervous system healthy. With that, anxiety loses space and the compulsion for food is much less.
How much to consume: 1 spoon (dessert) / day, before main meals.

  • Wheat Grain – Eliminates Irritation

Like walnuts, wheat germ has vitamin B1 and inositol, which boost concentration. But because it has a good dose of vitamin B5, the germ is especially indicated as a tranquilizer, since it improves the quality of nerve impulses, avoiding nervousness and irritability.
How much to consume: 2 teaspoons / day.

  • Tofu – amazes discouragement

Soy cheese has twice the protein of beans and a good dose of calcium. It is also rich in magnesium (prevents the weakening of enzymes that participate in energy production) and iron (fights anemia). When these minerals are low in the body, you feel weak and discouraged. But it is choline, a substance that protects the membrane of brain cells, which gives Tofu the power to end mental tiredness.
How much to eat: 1 medium slice / day. “
Dr. Luiz Carvalho – Nutrologist and Nutritionist
Gabriela Zanatta Port – Nutritionist

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