This paper has been published by the Journal Consomer Eroski, Eroski Foundation, which was performed the next copy.

Objective: less calories and better digestion

Replace the pan from the oven, use the microwave for cooking and salads simpler saves a lot of calories in each meal

End holidays, are the dark and memories. But many of us are also a few extra pounds gained on the basis of unconcern, leisure and happiness, and a whiny stomach that demands attention: the last few weeks we have done work not only more than usual, but is desirable. So you have to follow a series of measures, simple, realistic and feasible, to meet without delay to these two fronts. That is, lose those extra kilos on vacation we idly incorporated into our body and make the stomach and digestion back to where they used to. It is best to feed, in a more healthy. But eating a little less, or at least, in a more orderly and conscious. But how? Learning to make dishes with fewer calories, without giving up the taste of food or the variety in the menus.

Healthy Eating

- Picture: JaulaDeArdilla -

Eating healthy is not to eat in a monotone or unattractive, or, still less equivalent to confine light to eat. Is to adapt traditional recipes and cooking procedures or habitual, from stews, salads, mashed potatoes, and meat, to fish and desserts, to make them more digestible and less caloric. It is not easy: it requires some effort and dedication, and even, in some cases requires changing some eating habits. But it can be done, the food will remain tasty and appetizing and the reward is worth it: lose some weight and digestion will be less cumbersome.

The three factors that will be articulated to move into our daily lives this new strategy are the type of food, cooking technique chosen and the condiments that are served as side dish or garnish. They, the three leaders of the recipes to lose their initial character and become healthy dishes with disproportionate amounts of calories, fat, saturated fat, salt or sugar. The measures presented below allow in many cases eliminate a hundred or more calories per serving, which is said it all.

Farewell to the chips, baked greetings

The furnace allows a finish similar to the pan without the calories provided by food frying

Healthy cooking through the care in selecting food and take advantage of seasonal vegetables, fruits and fish of the season, and not just because they are generally the cheapest, but because they are more flavorful. But it also requires some skill gastronomy: the desire to develop recipes lighter and less energy should not lead to abuse of the plate and boiled. There are many practices that require little cooking fat or sauces with which to develop strong and light meals, delicious and exquisite in their presentation. The oven, without going any further, get a finish similar to the pan but avoid frying calories in food.

The traditional technique of breading on meat or fish floured, so ingrained in our kitchen, substantially increases the energy contribution of the plate. With the oven to get a prescription less caloric and equally crisp, if the meat or fish are covered with bread crumbs or paint with beaten egg. This trick is also used to prevent browning cheese, too much fat and calories. An original dish to take advantage baked pumpkin, onion, tomato and mushrooms oven roasted and dressed with a sauce of cheese, half a teaspoon of olive oil and mustard provides 255 calories per serving, one hundred less than if these foods will be skipped in the pan.

Microwave and papillote, flavor with little added fat

Both are healthy cooking techniques, and appropriate for cooking meat cut into strips or small pieces of fish, fleshy vegetables like zucchini, eggplant, squash, mushrooms or mushrooms, in addition, can also be done in the microwave and en papillote ( wrap food in foil and bake), potatoes or other tubers such as cassava or sweet potatoes. Although the most used function of the microwave is to heat or defrost food and cooked dishes, the waves emitted by the appliance act on water molecules in the food instantly generate heat that spreads by conduction and finishes cooking. The nutritional value of food cooked in microwave is intact and able to avoid (or reduce) fat than other techniques require.

Like the microwave, the wrapper requires little preparation and little cooking time. This mode requires that the food is wrapped in parchment paper, aluminum or brown and cooked in the oven at medium temperature. The food is cooked with steam off and with its own juices, retaining all its flavor, aroma and nutrients without adding fat only. It is a type of cooking very suitable for those on low calorie diets, low in calories. The foods most appropriate to take papillote is pronounced flavored vegetables such as broccoli or cauliflower, and fish such as salmon, filet of sole, hake clean bones and skin, trout and even seafood such as mussels, and white meats, such as chicken and turkey.

SALADS: ALWAYS HEALTHY BUT WITH SHADES

The salad is a dish essential in any diet and also in any weight loss plan. They are almost always healthy, they are more virtues than their defects, although care must be taken certain components that make them undesirable in certain circumstances. The first is to prevent them from becoming too fat standard salads and calories, because the dish loses its reason to be, unless it becomes a single dish. Olives, raisins, egg, cheese, bacon, ham, mayonnaise, avocado and other ingredients high in calories, and must be taken into account. On the other hand, too frequent consumption of salads may decompensate by excess intake of dietary fiber.

The positive effect of the fiber for its role as regulator of intestinal transit and to help eliminate toxins and impurities, can become a problem if abused its intake. The uncomfortable gas and bloating, sometimes accompanied by pain, show that the metabolism is unable to process much fiber intake. You can offset the high fiber intake when combined salads with less fiber foods such as potatoes, pasta, rice or couscous. The plate is full and still find it filling. Customers often feel bloated stomach after eating can try to do without lettuce and other leafy vegetables in the salad, especially at dinner. Its high content of insoluble fiber is what causes bloating.

Check to see if it affects you, and if so, remove the lettuce for two weeks: you will notice a flatter stomach. Use other vegetables for salads: carrot, sprouts, corn, beets, radishes. Green leafy vegetables such as broccoli, cabbage, lettuce and spinach, add phylloquinone, the main source of vitamin K, which are directly involved in the clotting of blood, but who take drugs to regulate blood clotting, known as the Sintron should control the consumption of these leafy greens.

Source: www.consumer.es