We — what we eat! Our diet directly affects health and, as a result, appearance. Coming into supermarket, you do not avoid department with vegetables, there will always be low-calorie products, vitamin-rich, not only supporting an organism in great physical shape, but also helping to lose excess weight.
Vegetables for weight loss
Gifts of a kitchen garden have a number of the properties directed to fat removal:
- Low power value. For a celery and cabbage it negative, i.e. costs of processing exceed the number of the arrived calories.
- Having rough fibrous structure, promotes fast saturation, favorably influences digestion, cleans an organism from slags and toxins, connects a part of fats, blocking their assimilation.
Whether you know? Pumpkin is very useful. Its pulp is used at heartburn, and sunflower seeds — from worms.
- Vitamin and mineral saturation. Supports healthy functioning of all systems and offices of bodies.
What are useful
We submit you the list of fat-burning vegetables:
- Broccoli — has antioxidant properties, warns a premature old age, is used for prevention of cancer diseases.
- Spinach — differs in the high content of protein. Improves work and cleans intestines, reduces sugar level in blood, blocks formation of cellulitis.
- Carrots — improve work of lungs, keep visual acuity, have the antimicrobial effect caused by existence of natural antibiotics, have medical effect on all glands of an organism.
- Pumpkin — is useful at diseases of the digestive system, thanks to availability of alkalizing substances, has diuretic effect, accelerates metabolism, well influences skin, interferes with emergence of extensions.
- The cucumber — for 95% consists of water, slows down aging processes, removes hypostases, stabilizes arterial blood pressure, has easy laxative effect.
- Cabbage (white) — prevents accumulation of fatty tissue, kills putrefactive bacteria in intestines, improves its work.
- Lettuce leaves — have expectorant, protivokashlevy, diuretic and sedative properties, improve digestion, have easy somnolent action, reduce cholesterol level in blood.
- Zucchinis — are useful at diseases of a liver, heart, kidneys and a stomach.
- Tomato — strengthens a cardiovascular system, is the natural antioxidant possessing the immunostimulating action, promotes recovery of water balance in an organism, regulates work of nervous system.
- Onion — differs in strong antiseptic and bactericidal properties, strengthens immunity.
More detailed information on caloric content and useful properties of our selection is presented in the table:
kcal in 100 g
Vitamins and minerals
C, B1, B2, B5, B6, PP, E, K, pro-vitamin A, folic acid, beta carotene potassium, phosphorus, calcium, magnesium, iron, zinc, manganese, sulfur. The champion on selenium content
C, A, B1, B2, B6, PP, P, E, D2, K copper, calcium, phosphorus, potassium, sodium, magnesium, selenium. The champion on the content of iron and manganese
With, B6, A, K, E cobalt, phosphorus, magnesium, fluorine, copper, iron, potassium, iodine. The champion on the maintenance of a pine forest and molybdenum
With, B9, B3, B2, B1, And zinc, fluorine, copper, manganese, cobalt, iodine, iron, phosphorus, sodium, magnesium, calcium, potassium
B6, S, K, folic acid, calcium, magnesium, potassium, phosphorus, copper, iron, zinc, chrome and even silver
With, PP, B2, B1, pantothenic and folic acids, phosphorus, calcium, potassium, manganese, iron, zinc. The champion on the content of nickel, aluminum, a pine forest
With, To, And yes group B vitamins, iron, zinc, phosphorus, potassium, iodine, copper, sodium. The champion on manganese content
carotene, A, C, E, PP, group B vitamins, calcium, potassium, sodium, magnesium, phosphorus, iron
With, E, B9, B6, B3, B2, B1 phosphorus, calcium, zinc, magnesium, potassium
To, C, E, B6, B1, B2, B9, PP, folic acid, iron, nickel, iodine, molybdenum, fluorine, zinc, cobalt, copper, manganese
Important! At long storage, spinach loses the valuable substances therefore the prepared dishes should be used at once, otherwise over time in them nitrogenous salts, unhealthy are formed.
What cannot be eaten
Considering all positive aspects of the consumption of vegetables, nevertheless there are not most suitable vegetables for a diet of growing thin. It is caused by the high content of plain carbohydrates which are pretty fast split in a stomach and cause feeling of hunger. Carry potatoes, sweet potato and corn to such products. As an exception the dose which is located in a palm, steamed, boiled or baked is considered optimum, but 2 times a week are not more often.
In what look it is better to eat
The majority of products can be used in the raw, without breaking integrity of structure and nutritious structure. It is the best of all to combine the fresh and made vegetables. Competently picked up type of heat treatment allows to keep useful substances, to create a full-fledged dish and to diversify a diet.
Learn more about advantage of vegetables for human health.
It is necessary to approach consumption of fresh vegetables responsibly, they are contraindicated to the people having diseases of digestive system.
The regular use of crude fruits has a number of advantages:
- normalization of work of a GIT;
- unloading of kidneys and liver;
- preservation of all vitamins and minerals;
- low content of carbohydrates.
Make various vegetable mixes, using olive oil or sour cream as gas station.
It is important! If you eat a lot of vegetable food, then do not forget to drink a lot of clean still water, warning discomfort in a stomach.
The processed vegetables easily are digested, quickly satisfy hunger, keeping low caloric content.
Choosing ingredients for preparation of dishes, consider the following features of some fruits:
- at thermal treatment the amount of the lycopene having preventive effect against cancer tumors, development of atherosclerosis, cardiovascular and diseases of organs of vision increases in tomatoes;
- 15 minutes of finding of carrots in the boiling water increase concentration of antioxidants;
- The 2-minute aging of spinach in boiled water increases calcium content by 3 times.
It is the best of all to use the prepared dishes at once, the maximum period of storage of boiled vegetables — no more than 24 hours, otherwise they should be frozen. It is also recommended to refuse a water podsalivaniye for cooking as it leads to receiving additional calories.
Study useful properties of boiled onions, beet and carrots.
Unlike cooking, this way of preparation provides preservation of all nutrients, without their transition to broth. It is recommended to stew vegetables in a pan with a thick bottom, in order to avoid burning, under the closed cover, on slow fire.
Do not forget to control amount of liquid, it has to be a little. On preparation 40 minutes on average leave, duration can vary from type of vegetables and fineness of cutting. It is possible to impact special relish by means of herbs: parsley, basil, fennel and so forth.
It is a primary way of preparation of dietary dishes as when roasting vegetables become covered by a crisp, keeping all juice.
Before the room in an oven it is not necessary to clean a peel and to salt vegetables — all this promotes maintaining integrity of a cover and safety of nutrients. For formation of a ruddy crust the surface of vegetables needs to be oiled olive.
When and how many it is better to eat
The result of healthy nutrition and process of weight loss depends on time of reception and a ratio of products in our diet. Conditionally divide the plate into two parts, and one of them — in half. As a result you receive one big and two small parts.
We fill them thus:
- Vegetables — the most part. Begin meal with them, for preparation it is possible to choose any of the ways of heat treatment given above but also it is worth to remember about crude.
- Complex carbohydrates — the first small part. Porridges (buckwheat, rice, barley and so forth), pasta of firm grades of wheat and bread of a rough grinding belong to them.
- Proteins — the second small part. This meat (turkey, chicken, rabbit) and fish (hake, tuna, pollock, perch), eggs, bean, fat-free cottage cheese.
Meals have to be frequent, not less than 5 times a day, small portions. Make the diet of three full receptions and two having a snack. It is recommended to have breakfast not earlier than 8 hours, in the first hour after awakening. The subsequent meals — each 3–4 hours.
For the purpose of the correct work of digestive tract and control of appetite it is necessary to do it regularly, at the same time. Have supper no later than 8 o'clock in the evening, avoiding an overload of a pancreas and sleep disorders. Distributing a diet per day, you remember:
- the total number of the eaten vegetables should not exceed per day 1.5 kg;
- Leave 70% of standard daily rate of calories for breakfast and a lunch, other 30% — on having a snack and a dinner.
We recommend to examine effective exercises for weight loss of beginners.
Recipes of salads from vegetables for weight loss
Actually to eat tasty and it is useful easily. Use our recipes of low-calorie dishes on the basis of the vegetables promoting dumping of weight.
Salad from a celery, a turkey and apple
- fillet of a turkey — 300 g;
- celery (green part) — 2–3 feathers;
- apples — 2 pieces;
- yogurt without additives — 4 tablespoons.
Meat should be boiled and cooled previously, to wash up a celery and apples, to remove a core from the last. To cut all components in cubes and to fill with yogurt.
Video: preparation of vegetable salad for weight loss
Dietary vegetable salad
- cabbage — ½ heads;
- tomato — 1 piece;
- cucumber — 1 piece;
- garlic — 2 teeth;
- olive oil — 2 tablespoons;
- salt, pepper.
To prepare gas station, it is necessary: to pass the peeled garlic through a press, to place in a gauze or a pergament bag, to put in capacity with in advance measured amount of olive oil for neutralization of a characteristic pungent smell.
Vegetables to wash up and cut, add a few spices. To get the crushed garlic from oil and to fill salad.
Now you know what vegetables it is better to eat for weight loss, than they are useful also ways of their preparation. Include them in the diet and very soon you will notice their positive impact on your organism.