The Benefits Of Dry Beans

Legumes is one of the basic foodstuffs consumed in abundance all over the world, is one of the best sources for healthy protein and soluble fiber. At the same time rates are very low because of the very high amount of fat and protein for a healthy diet is one of the best options you can opt. Therefore, before turning to the pantry foods you’ve never even heard of fashionably standing in your cabinets, its price in the world most healthy and also nutrient you should give dried beans a chance easily accessible.
Nearly 13,000 varieties of legumes in the world in almost all varieties but especially in the dry protein, fiber, vitamins B1, B6 and vitamin K, iron, zinc, magnesium, and potassium are very nutritious in terms of. Red meat, poultry and fish are the foods that contain the most protein after. Especially lentils, beans and varieties of selenium, phosphorus, calcium, and folate it contains.
Soluble fiber also helps to decrease bad cholesterol in the blood and reduce the risk of heart disease. Can prevent a sudden rise of blood sugar level by slowing down the digestion of carbohydrates. Legumes contain fibers that are not dissolved at the same time, thus help you to troubleshoot problems like constipation and indigestion.
Complex carbohydrates, as they are rich in protein and fiber are very satisfactory. Taking in lower calories allows you to stay fuller longer, and protects against unhealthy snacks and excess weight thus weight once breakfast. When you consume legumes several times a week, your digestive system work more regularly and enables you to keep your blood sugar levels balanced.
Most of us often incomplete in nutrition, folic acid, copper, iron and magnesium rich in terms of dry beans and other foods. Particularly legumes, should be consumed by plenty of people who do not consume meat or who consume less. Especially common in women with iron deficiency iron rich beans and meat content it is effective against frequently.
Dry beans soak them in water for at least 8-12 hours before cooking, then pour the water in and fresh water, water and more quickly by rinsing alone, so that you proceed to the cooking stage Cook allows you to both prevent the formation of gas-producing carbohydrates. Mung beans, lentils and Black-Eyed Peas are the types of legumes that may cause gas less.
If you do not like meals cooked to juicy salads and soups, you can increase your intake by adding a handful of dried beans, or vegetable, you can prepare meatballs.
Take a closer look at the benefits of the most commonly used dry beans:
Dry beans contains high amount of protein the most popular foods of Turkish cuisine. Helps to strengthen bones and the nervous system. Potassium is a high rate when it is consumed regularly reduces high blood pressure. Iron, folic acid and antioxidants also is plentiful.
Lentil varieties also contain a large amount of protein and fiber. Including B vitamins and iron, calcium, manganese, sodium, copper, zinc and is rich in phosphorus. It gives abundant energy, strengthens our immune system, is protective against heart and vascular diseases. Increases the energy burned during digestion, the excretory system operation, ensures good fiber keep you full and healthy, including plenty of sugar is a source of decline owing to all these features is a big help for the employees. The content of potassium has the effect of lowering blood pressure, do not contain cholesterol. With iron and folic acid anemia.
Kidney beans protein, fiber and carbohydrates, as well as vitamin E, iron, calcium and a good source of zinc. Vitamin E is required for healthy skin and cell development. Zinc also prevents the formation of skin spots, smooth skin provides us with. Pinto beans added to the meal with a pinch of parsley with vitamin C facilitates the absorption of iron in goat fish.
Chickpea is higher than the other legumes in calories and protein, as well as the amount of starch is in excess of. B vitamins, iron, calcium, phosphorus, and phosphate it contains. It helps to maintain gives energy, strengthens the digestive system. Flavonoid content relaxes and creates many menopausal women in estrogen in chickpea etksi.
Fresh or dried pods can be consumed. B1, B2, B6 and vitamin K as well as magnesium, iron, calcium, and potassium. Protects stone and sand to be expelled from the body makes kidney health when it occurs.
Depending on the season, as we can consume fresh or dried Black-Eyed Peas, dry contains much more than protein when it is consumed fresh. It is the repository of vitamin B1 and carotene. Also, the phosphorus, calcium, iron and potassium.
Mung beans also have protein, fiber and is a storehouse of B vitamins. It regulates the digestive system and lowers blood sugar. It has the feature of cell renewal.

Eat A Healthy Diet Before Pregnancy

When you plan for pregnancy, your body’s stores of healthy food and beverage selection to reduce the amount of toxic substances build up and allows enough of. A healthy balanced diet your body adapts to pregnancy. Healthy portion control,weight control and allows you to make healthy food choice. The baby’s development and mother’s health problems, healthy body a positive effect on the survival of reduces.
Eat A Healthy Diet Before Pregnancy:
• Pregnancy, planning healthy eating behaviors try to obtain at least 4-5 months ago. This you can take help from your dietitian and prepared by the experts read the books.
• Prepare for pregnancy by increasing your immunity to a variety of food notice. Different food groups to consume in a day.
• If you have problems with weight gain, pregnancy a pre-prepare for this period with balanced weight-loss. Popular diets for fast weight don’t prepare or applying by giving this period. Necessarily get help from dietician.
• Inadequate –unbalanced nutrition, that will improve your health problems ( Or. The lack of the minerals iron, high cholesterol, etc.)
• Get regular exercise. Take a walk in the open air for 1 hour 3 times per week. Live in a way that reduces stress and increase your motivation.
• The appropriate tests of your doctor before becoming pregnant. Regular follow-up before, note that would protect the baby after you.
• Reduce alcohol consumption and smoking if you are using, leave. The amount of toxic substance in your body and you note that it does not affect the development of your baby.
The Foods That Should Be Preferred When Planning A Pregnancy:
• Yogurt
• Lentils
• Carrots
• Walnut
• Fish varieties
• Olive oil
• Onion
• Dates
• Eggs
• Ricotta cheese
• Arugula
• Pear
• Orange
PRE-PREGNANCY NUTRITION PROGRAM (1500 CALORIES)
Breakfast:
• 1 cup water ( I added lemon 1-2 –meal 15 minutes ago)
• 2 slices whole wheat bread
• 1 egg
• 2 tablespoons ricotta cheese
• 2 piece Walnut
• Plenty of chopped salad
• 1-2 cups of herbal tea ( No Sugar)
Lunch:
• 1 cup water (I added lemon 1-2 –meal 15 minutes ago)
• Vegetable meal, 1 cup olive oil ( 5-6 tablespoons water)
• 200 grams of grilled fish / baked potato 1 medium
• Yesil 1 cup mixed salad ( 1 teaspoon flax seed and pomegranate sour in addition)
Dec Meal:
• 1 cup water (I added lemon 1-2 –meal 15 minutes ago)
• 1 pear
• 1 orange
• 10-12 almonds
• 1 cup of apple tea ( No Sugar)
Dinner:
• 1 cup water (I added lemon 1-2 –meal 15 minutes ago)
• 1 cup lentil soup
• 2 chicken drumsticks /
• 1 cup steamed vegetables (5-6 tablespoons-1 teaspoon of olive oil one teaspoon)
• 1 slice whole wheat bread
• 1 cup yogurt (4-5 tablespoons)
Dec Meal:
• 1 cup water (I added lemon 1-2 –meal 15 minutes ago)
• 1 kiwi + 1 Tangerine
• 1 cup jasmine tea ( No Sugar )
DIETITIAN
TUĞÇE GARDEN ALTAN
www.tugcealtanbahce.com

What Are The Benefits Of Pomegranate?

Pomegranate extract fruit to eat, it’s sometimes hard, unique, delicious taste, eye-catching color and considering the benefits, you decide it’s worth the effort. Among the fruits is very unique, it is literally a storehouse of antioxidants and nutritious.
Iran is one of the oldest fruits, the pomegranate is a homeland, different cultures and religions is common in Ancient Writings and drawings. Which is referred as the fruit of paradise the pomegranate for the first time is considered sacred and is considered as the food heaven where a lot of benefits has been observed. In mythology, life, the symbol of fertility and abundance. Has been considered a sacred place in many cultures, Health, fertility, immortality, fertility, the abundance has been a symbol of uniqueness within. Various medications used in the construction of the pomegranate tree and the fruit, Greek, Jewish, Buddhist, Islamic and Christian sources used to cure various diseases are discussed. Royal crest health and has been frequently used.
And what are the health benefits of pomegranate?
100 grams pomegranate apple the same amount of calories a little out of 83 more calories, the beans comes from a large amount of calories. The seeds are unsaturated fats, sugars and carbohydrates because it contains so calorie level, but has also be consumed because it contains fiber and protein is recommended. Supports digestion due to the fibers it contains, there is little fat content, but do not contain cholesterol.
Asthma, sore throat, coughing which will help you to get through health problems such as rich in vitamin C, pomegranate juice 100 ml of an adult’s daily vitamin C requirement of about 16% cover. Contains high amounts of vitamin K. Vitamin B5 our body with protein, carbohydrates and fats allows you to use the best way. B1, B2 vitamins, potassium, iron, phosphorus, magnesium, manganese, calcium, and zinc minerals. That is beneficial to those who have problems with anemia because it contains more iron. Vitamin K helps bone formation and manganese content in the potassium balances the fluid levels and regulates cell functions.
Contains powerful antioxidants that protect against heart disease and cancer. It is one of the most fruit antioxidant effects of polyphenols, such as tannins and anthocyanins contain antioxidants. A cup of pomegranate juice Yesil tea, red wine, blueberries, known as the most powerful antioxidants is more effective. The heart of the matter and only in Nara called Punicalagin, and health of blood vessels and stroke has been observed to be effective against in studies. Pomegranate juice has blood thinning effect, can reduce the risk of hardening of the arteries. Helps to decrease bad cholesterol and increase good cholesterol. Lower cholesterol as well as lowers blood pressure. Contain ingredients that can have protective effects against cancer. Antioxidants reduce the effects of free radicals in the content are helpful in their elimination from the body. Pomegranate juice, especially in children, opens the appetite.
Stomach pains, ” hot flushes associated with menopause, hemorrhoids, conjunctivitis, osteoarthritis, it is effective against diseases such as, cold fire, reduces the risk of heart diseases. Rebuilds cells. The formation of the layers of the skin while preserving the skin cells accelerates. In the repair of tissues, healing of wounds and helps healing by stimulating the blood circulation it provides.
Often found in skincare products, pomegranate, it has a moisturizing effect. Protects the skin against free radical damage caused by the sun’s Rays. Aging-related skin blemishes, and wrinkles and slows the formation of deep lines due to Sun. Soften the skin, by increasing the formation of collagen elastin and your skin tighter, smoother and makes you look younger.
Anti-bacterial properties with the secretion of enzymes and thus hemorrhoids, nausea, dysentery, intestinal parasites and fights against diarrhea. It is effective for constipation people who suffer from shortage of. It gives you energy and cleans the body. Men and women raises testosterone levels, a natural aphrodisiac. Those who consume pomegranate regularly can lower stress hormone levels have been observed. Allows the immune system to be more resistant to infections. Prostate, breast and skin, it is considered that may have protective effects against cancer.
Eating fresh fruit and gullac like Ashura and popular dessert, the decorations, as well as what can you do with pomegranates? Pomegranate or fresh pomegranate seeds can be used in salads, rice, meat and vegetable dishes spice. Pomegranate juice can be consumed as a drink, in soups, jellies, sauces, cakes or to sweeten you can use.
Fresh pomegranate can be found everywhere between the months of September and January. Cool, should be stored in a dark place at temperatures 5-8 degrees or slightly higher.
Most of the screen from the program offering imaginative food which contains 24 different recipes to prepare a miracle lezzetler birgul Refika “pomegranate recipes” book and the next present tazemasa 5 kg. NAR can grace your table with this unique fruit by ordering immediately:
http://www.tazemasa.com/Narli-Tarifler-Kitabi-ve-5-kg-Nar,PR-869.html

Spilled Olive Oil Salad Even Saves Lives

Lowering blood pressure nitrate rich vegetables every day eating two together new research in olive oil could reduce the adverse impacts of air pollution on the heart were identified.
The Environmental Protection Agency (Environmental Protection Agency= EPA) study, performed by experts in a two-week 42 healthy adults between the ages of 50-72 to 3 grams per day for four weeks after the diet restrictions, olive oil, fish oil or a placebo is given and the effects of clean and dirty air were investigated.
The core values and subjects in order to obtain filtered air for two hours in a private room at the end of a month, for a period of two hours and the next day were exposed to the polluted air in micrograms 253 particle in cubic metres.
Through the ultrasound of the arm arteries (brachial artery) immediately after exposure to clean and polluted air, and after 20 hours we investigated whether contraction is occurring. Markers were also analyzed, showing narrowing and at the same time to dissolve the clot.
Significant reductions in the blood vessels of those who were given fish oil or a placebo, while determining the “olive oil without any narrowing of the group’s vessels was determined.
In addition, olive oil group, the level of tissue plasminogen activator after exposure to polluted air has increased 11 percent, and this increase continued later found that at least 20 hours.
The olive oil Group, D-dimer in a decrease of 11.6 percent after 20 hours in the control group to endothelin-1 was found in 20.5 percent increase.
These results of chemical substances in olive oil can protect against the adverse effects of air pollution shows that vessels.
Air pollution leads to heart and lung diseases
Intense exposure to air pollution with heart attacks, strokes, asthma and COPD are known to increase the risk of.
Microscopic particles emitted from diesel engines causes hardening of the arteries causing inflammation, blood pressure and increases the risk of a clot.
This narrowing of the blood vessels blood pressure (hypertension), this also paves the way for various heart diseases.
Dr. Haiyan Tong, “these findings are verified by more extensive research vessels against damage of air pollution in the case of olive oil is safe, can be used as a cheap and effective remedy”.
Olive oil lowers blood pressure
In a survey conducted on mice, lettuce, spinach, celery and carrots as a matter of course, such as “nitrate-rich vegetables” consumption of olive oil have been shown to reduce blood pressure together.
According to research, the combination of the unsaturated oils in olive oil with nitrates in regulating your blood pressure “nitro fatty acids” is revealed.
The British Heart Foundation in support of research that is in the nitro fatty acids, which is responsible for the regulation of blood pressure specifically inhibited epoxide hydrology was introduced for the first time.
Professor Philip Eaton, “our study, supplemented with nuts and extra virgin olive oil or made previously, the Mediterranean diet heart attack, heart failure and explains why preventing paralysis,” he says.
Let’s see the result
Scientists who have benefitted for many years from the industry, such as butter and olive oil against heart attack and stroke “health-friendly oils” is discarded and a low-cholesterol margarine and hydrogenated vegetable oils has recommended the ingestion of.
Eggs, butter and full-fat dairy products, red meat products, while the slide is the enemy of “heart-healthy, as built into the corner of the table, “cholesterol pill” to swallow for adults.
But what happened? A decrease in release, cardiovascular diseases are the number one cause of death all over the world!
Thankfully drugs not Disease Prevention of “healthy eating” and “right lifestyle” and believes that could be possible, and the number of scientists who try to show with this research is increasing every day.
Source:

http://www.pnas.org/content/111/22/8167
http://www.medscape.com/viewarticle/825585
http://www.naturalnews.com/047659_olive_oil_air_pollution_blood_pressure.html
http://science.naturalnews.com/olive_oil.html
http://www.telegraph.co.uk/health/healthnews/10840283/Olive-oil-on-salad-may-save-your-life.html

SALATAYA DÖKÜLEN ZEYTİNYAĞI BİLE HAYAT KURTARIYOR

Speeds Up Metabolism

Winter at the door, you’re beginning to get cold, she didn’t want to hurt you… you started asking for sweet in cold weather, our body needs more energy in the summer sunshine, while increasing the secretion of happy hormones in us… we’ll be shut down during the winter months a little more go out in the evenings during the summer and warm in winter while able to walk in a house sit and watch TV, watch a movie, The more attractive it comes…
The slowing in the winter months and increase our rate of metabolism how are we?

If you do not like the taste of tea for breakfast Yesil necessarily choose the flavor, or white tea (tea if you have blood pressure problems be careful about Yesil)
On your white cheese, dried oregano , mint, black pepper, crushed red pepper , and sprinkle with SUMAC
For breakfast, eat dried tomatoes
Yesil mercimek 3 days a week at noon meal cooking / eat salad (with pulp content, high digestive movements.) with plenty of SPICY!
Take your pitcher of lemon or squeeze the lemon slices in your drinking water
Your meals, especially red pepper flakes, black pepper, TURMERIC, add ginger
While they’re in season, and meat / Meat ‘ / cauliflower / leek increase the consumption.
Always add salads and fresh mint leaves fresh basil leaves
At noon meal plenty spicy lentil soup (homemade if possible) beside it (1 cup plain low-fat yogurt with prefer it , you both will keep you full for a long time, and also will speed up your digestion
20.00 dinner to be eaten until the ten traffic if you fail to reach your home, or if you are going home late 17.00 hours for a meal (not a snack) when you go home at night eat a bowl of spicy yogurt.
Dec meals 3 days a week in the afternoon at 16.00-16.30 hours (3-4 hours before dinner) 1 medium banana. Serotonin-the hormone of happiness as you increase in front of your eyes you’re floating away from sweets
As the season of pumpkin – quince – make apple pies, but SUGAR and bake. Ever the pumpkin-fat sugar-free bake on paper, pumpkin cinnamon of cinnamon powder on the slices around the shell – aromalandirin your desserts by adding cloves , walnuts, flavored with molasses instead of sugar to sprinkle on after porsiyonladik.
Edit your hours of sleep, 6-7 hours of sleep (varies from person) will be enough for adults, 23: 00-03.00 in the morning necessarily sleep between sleep , biorhythms don’t you – beat your body to regulate sleep hormone melatonin is secreted in between these hours and in the dark
Night ANIMATE the metabolism of the night starving and you have opened the refrigerator door……

Immediately a slice of multi-grain – rye bread with yogurt and apply it on plenty of thyme – mint – crushed red pepper – freshly ground pepper, white eat your bread with the accompaniment of a cup of tea.

OR

4-5 tbsp yogurt into the powder – powder ginger – mint – black pepper, chop the cucumber

OR

If you want warm you want a glass of cold milk, powder, cinnamon, for sprinkling (lactose-free milk is what I prefer)

EXP. MWT. Mystery Keservuran

What Are Foods That Reduce Iron Deficiency?

Food habits and lack of nutritional anemia, iron minerals and so has nothing to do with your selection. For genetic reasons, to correct an iron deficiency, even we try to live with the food choices, you can reduce this problem. The maximum amount for tea / coffee and consume enough foods that contain vitamin C increases your problem a lack of iron.Especially health problems ,Surgery, Obstetrics and much blood you gave during the periods increases your risk of anemia. Yourself sluggish, you feel tired you don’t want to wake up in the morning. Eat a healthy diet ,with enough fruits ,vegetables, and consume foods such as red meats a lack of iron reduces your question.
EGGS
Iron deficiency if you have questions, if you don’t have allergies to eggs and eggs for breakfast every day for about 5 minutes, when you make boiled or omelette chopped salad ( peppers , dill, parsley and 1 teaspoon lemon juice) along with you must eat. Eggs and cheese supply calcium less portions should be preferred. Eggs shouldn’t be in the meals you consume beverages such as tea and coffee.
RED MEAT
Also red meat is rich in iron mineral content of a food. Necessarily the extent of a main meal servings you need at least 3 times per week you must eat. Red meat in the main meals you prefer yogurt ,buttermilk foods that contain calcium such as along with opt ..you shouldn’t. Especially red meat and eat lots of salad with freshly squeezed orange juice increases the absorption rate of iron minerals. Anemia helps to reduce your problem. Eggs also .like tea and beverages such as coffee, after meals, you shouldn’t opt you eat red meat.
DARK LEAFY VEGETABLES YESIL
In winter, the village salad and the meal on our tables as our preferred Yesil-leaf parsley, spinach,swiss chard,green onions,arugula, dill, vegetables such as high in vitamin C..helps to reduce iron deficiency because it is. Minerli especially iron containing eggs, red meat ,lentils together with nutrients such as Yesil ..definitely should be preferred. Anemia is the reduction of the problem for each day, 1 serving bowl, 1 salad or as a dish should be consumed.
CITRUS
Citrus lemon, orange,tangerine and grapefruit with vitamin C improves the absorption of minerals iron helps to reduce anemia. Because vitamin C is a water soluble vitamin, you should drink water every day. You must eat at least 2 servings fruits from the citrus family of fruit of your choice.
MOLASSES
Grapes and berries which is made from molasses for iron deficiency anemia helps to reduce. However, because of the absorption of iron during digestion herbal mineral content is affected by iron minerals. For this reason, you must add the molasses when you will consume 2-3 drops of lemon juice.1 tablespoon molasses for breakfast because it is high in sugar to provide the weight control should be preferred.
YESIL MERCIMEK
Dry bean varieties that contains iron minerals herbal nutritional Yesil mercimek highest among. 2 times per week and may choose a soup as a meal. You can add 3-4 tablespoons of boiled salads. Yesil mercimek, eggs and red meat along with a salad like that ..you should choose dark leafy Yesil.
REDUCE IRON DEFICIENCY SALAD
Ingredients:
• 2 eggs ( boiled)
• 2 tablespoons boiled lentils Yesil
• 2 tablespoons of shredded wheat
• 1/ 2 chopped orange
• 1/3 bunch of parsley
• 1/3 bunch fresh dill
• 2 finely chopped green pepper
• 4-5 leaves of spinach and diced lamb
• Dick chopped 4-5 lettuce
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• 1 teaspoon sumac
• 1/ 2 teaspoon salt
Preparation: all the greens in the salad bowl of salt, sumac and lemon juice, mix. Over the lentils, wheat, oranges,sliced green peppers and add the egg.Before serving add olive oil.
DIETITIAN
TUĞÇE GARDEN ALTAN
www.tugcealtanbahce.com

Healthy Cooking Methods

Today after a long day’s work and walk into the kitchen to prepare meals from scratch, people are either too busy or too tired. One of the other reasons that prevents us from entering the kitchen to being afraid of making mistakes. Eating out great as it saved us time to get food or ready will save you the stress of making a meal. If the worst comes to eating, it’s not our fault, will be the chef at the restaurant.
But we don’t know how to eat healthy if we want to prepare our food and our food healthy and low-fat, low-calorie what do we know? Fondly you eat the cookies at home for example when you prepare yourself, when you see that so much in fat and sugar is in the recipe, or more recipes for healthy head, you will eat significantly less than you normally would or you will begin to consume you.
To control the contents to be able to prepare yourself dinner, as well as more attention to flavors and odors, thus you will eat more slowly, you will come to know your food, the labor to provide you with pleasure, without haste and more you’ll eat.
Recommendations although there are completely different nowadays nutrition experts meet in the middle at the point where the vegetables that you eat. Vitamins, minerals, and our bodies to show the full performance of other nutritious foods and who need to a strong immune is one of the richest in terms of ingredients are vegetables. Regularly eat vegetables of every kind to increase, the heart, such as Type 2 diabetes and some cancers has been observed in studies to increase our resistance to chronic disease. And while it is so important for our health, why so few vegetables that we consume? Because it seems like it was difficult to prepare vegetable dishes. But actually all except for deep frying cooking methods for vegetables it is ideal to consume raw or you just consume plenty of it.
Well that we can choose healthy cooking methods instead of frying. Low-fat, you don’t need to be a master chef to prepare healthy meals. The important point is to choose healthy foods and avoid bad fats and excessive salt while cooking.
The raw foods diet is quite popular lately. Because of the high heat may result in the loss of 15 to 20 percent of vitamins and minerals in vegetables. Especially vitamin C, Polat and potassium. Eating raw vegetables would be more beneficial so that you can consume with the cooking. But some vegetables, for example carrots, spinach, tomatoes, such as takes place with the release of some antioxidants. Which raw foods, we can eat their cooking is more useful than that which we have shared with you previously, you can read it here: “you should not be cooked finish baking?“
Healthy cooking steam cooking is the exact counterpart. Vitamins and minerals are better preserved vegetables in water because they are not. You do not need to add oil. Broccoli, carrots, cauliflower and peas, leafy vegetables such as spinach as well as Yesil also this way you can download. Various spices can be added to the water in the bottom of the pot. Foldable metal or bamboo steaming baskets, which can be found easily in the market you can use. If a small amount if you can’t find a basket with wax paper or aluminum foil on a pan over the boiling water you can prepare. Cook in Steam ensures the preservation of both flavors and vitamins. A good method to cook chicken and fish. Reduce the heat and bring to the boiling point of water, the vegetables put it in the basket and cover the pot. During baking, do not add salt because it will just go away. A few drops of lemon juice can add a different flavor.
Cook in the microwave and nutritional value in terms of their protection is similar to steam cooking. Nonfat or low-fat cooking and ensures. Vegetables, meat, poultry and fish products are cooked in a short time, while preserving the colors and vitamins. Pay close attention to the door that you use when using the microwave. Sometimes cooking can cause the food to dry out in the microwave, before cooking you can sprinkle some water on it to prevent this.
The grill is a cooking method most popular especially in this nice weather. The meat as well as corn, peppers, zucchini, eggplant, onions, vegetables such as tomatoes, you can cook this way also. Also, while maintaining the flavor of nutrition quantity so as to lose one of the best methods to grill. You don’t need to add a lot of fat, and the meat juicy and adds a nice smoky flavor to your food, like vegetables, it makes soft. But overcooked meat on the grill of the chemicals that occur in some cancer types has been shown to increase the risk of. Over high heat fry the meat in fat and harmful substances that may cause vascular diseases and diabetes and the protein that creates the chemical reaction is well-known. So you may prefer to prepare lean meats using too much cooking.
Sotelemek means to cook hot food in a lightly greased pan. Fast and relatively low-fat cooking method. Vegetables when cooked this way they will not lose their taste and color as they protect more of the vitamins and minerals. Mushrooms, onions, peppers, ideal for cooking vegetables such as soft method. Small pieces they will cook faster and more evenly into the vegetables. Thoroughly heat the pan, add oil and allow it to warm up the oil thoroughly before adding the vegetables.
Fry in a little oil in the pan has changed color and then a little slow up until yourself dishes with the cooking sauce with water or chicken broth can also be prepared.
Wok sotelemey is similar to cook in. The difference when using the wok, foods at very high heat, stirring constantly to roast. In a wok or skillet over high heat-resistant and the soles are thick you can use a pan. The two methods for cooking using a small amount of canola oil after it is cooked and the vegetables such as high temperature-resistant oils, olive oil can add taste by adding.
Blanch, easy and fast method need to add just water and a little salt. But the high temperature and plenty of water, the water-soluble vitamins, and especially minerals in some vegetables, 60-70% of a loss. Carrots, zucchini and broccoli is one of the best methods of cooking, preserving vitamins. Vegetables such as peas and broccoli into the boiling water, you can cook quickly over high heat. Potatoes, beets and other root vegetables over low heat, but before long, slow cooking gives better results. Throw in a small amount of salt into the boiling water will improve the flavor of vegetables. But remember that too much salt can cause high blood pressure, and notice each time your amount of salt.
Just in the oven, cakes and pies, seafood, chicken, turkey, fruits and vegetables you can cook. Onion, zucchini, eggplant and vegetables such as 200 degrees in the oven with a little oil on the meat is a quick way to cook your dishes caramelized, sweet and crunchy, it creates a result that is. The lost tastes of poaching protection. Chicken or fish with vegetables you can prepare a quick meal by adding spices renklendirip in this way.
Use healthy oils instead of butter, use a small amount of calorie. That means you can add more than 100 calories of fat when frying you put the spoon. Adults 20 to 35 of calories should come from fat per day that receives. If we’re taking that 2000 calories per day, that’s 400 to 700 calories should be fat. Steam cooking fries by adding extra fat the fat in food so you don’t only get rid of flies.
The most important step of healthy cooking is to have the right foods in your kitchen. Fresh fruits and vegetables, yogurt, cheese, eggs, low-fat meat, chicken, turkey and seafood, vegetables or whole-wheat pasta and noodles, dried beans, whole-grain flours, the status of bread, chopped tomatoes, tomato paste, healthy oils, spices, and vinegars such as.
Healthy recipes in your recipe book, your computer, or accumulate on your Pinterest page. Plan ahead your meals. Recipes way not only prepare enough for one meal for a few days. Once a cooker to prepare vegetable soup for days you can consume, you can keep in the freezer and reheat in the coming days.
The vegetables are pre-packed, clean way to chop and store in freezer. Chop the potatoes, you can keep it refrigerated in a container of water to strip. It is possible to prepare a wide variety of sauces with vegetables. A quality blender or food processor will make your work easier. Pesto sauce or tomato sauce, such as sauce that can be prepared easily by storing in airtight container for days and you can use. Arugula pesto sauce with fresh basil and other similar herbs you can prepare with the season.
Almost all garlic and onions will add flavor to dishes deep. Add spices and fresh herbs to meals, without adding salt and fat is a wonderful method to sweeten food. Add your fresh herbs after food is cooked. The food in the initial stages of the dry spices you add will give better results. You can halve the amount when you use dried spices instead of fresh. At the same time they will make sure to use less salt. Mixed spices usually contains salt, so prefer to buy spices separately. Use fresh when possible. Like vinegar and lemon juice brings out the flavor of the spices. But the food just before serving it add. Yesil vinegar can be used especially in vegetables. Tomatoes, peppers, some fruits and vegetables like blueberries, contains more aroma when they are dried. You can use it to add spice to your salads and meals.
Increase your use of yogurt instead of cream and mayonnaise. Cheese flavored with a small amount of vegetable dishes and salads. Opt for lean meats. Use the whites of eggs from the yolk.

For Health “3 Nuts, 1 Apple” Proposal

Suleyman Demirel University faculty member, Dr. Ozkan, ”an apple a day, consume walnuts and 3 miracle foods and minerals for the human body, perhaps due to the vast majority of it will be enough,” he said.
Suleyman Demirel University, agriculture faculty, horticulture department faculty member, Dr. James A., walnuts and apples most necessary for the body amino acids, vitamins, antioxidants and oils that contain phenols,indicating
“An Apple 3 walnuts a day and consume foods and minerals necessary for the human body, perhaps due to the vast majority of it will be enough,” he said.
Ozkan told AA correspondent, in addition to meeting the requirement of daily food, more healthy communities, said it was investigating the ideal ways and nutrition.
“Walnuts and apples standard out of the most necessary diet for a healthy body amino acids, vitamins, antioxidants, and oils contains phenols,” Ozkan said:
“Especially from an early age (5-20) regular consumption of these two fruits, the raising of a healthy generation in our country is also a major chance. An apple a day, consume walnuts and 3 miracle foods and minerals for the human body, perhaps due to the vast majority of it will be enough.
If they are consumed together these two fruits in terms of carbs apple, walnuts are a good combination because it is rich in fatty acids and in terms of Health will be created and will not bear mind.
In Turkey, especially school-age children did not develop the habit of regularly breakfast. This makes it difficult for both children to grow up healthy and also has a negative impact on their school performance.
The majority of families to rural areas is inadequate and insensitive to the lives of their children and this situation affect the future.
The Ministry of Education, walnuts and apples to be consumed regularly in schools during the academic year, by allowing children a positive influence on their physical and mental development, education, and useful in terms of healthy generation scored a job I will.”
Apples to lower your blood sugar, Nov to prevent deformation, liver, colon and breast cancer has a protective effect against pointing out that, Özkan, the content in organic acids, vitamins, phosphorus and stressed that protects the nervous system Nov.
Ozkan, apples, kidney, bladder diseases and is extremely useful against hemorrhoids, stressing that “delays skin aging because it contains antioxidants. It is running from the pulp that contains the bowels and prevents constipation. Useful feature detected by scientists every day apples, should be eaten without peeling the Shell in terms of health,” he said.
“Walnut, it improves cognition and comprehension “
“Walnut, comprehension and understanding is developing,” said Ozkan, shared the following information:
“In walnuts, the omega-3 fatty acids heart disease, stroke, diabetes, high blood pressure and reducing clinical depression. Colon phytosterols in the nuts, provides protection from types of cancer such as breast and prostate cancer. Strengthens the immune system.
Antioxidant properties and therefore prevents the occurrence and development of diseases such as Parkinson’s and Alzheimer’s. Walnuts is one of the rare fruits that contain silver ions necessary for the brain.
When consumed regularly has the effect of beautifying the human body, protects cardiovascular health. Our body required for manganese, copper, potassium, calcium, zinc and iron include many elements such as.
Ultimately, walnuts, healthier life to people of all ages is one of the most important foods that need to be added to their daily diet.”
Ozkan, Turkey, walnuts and apples is the home of said.
Annual apple production 3-3,5 million tons, production of 150-160 thousand tons of Walnut Ozkan pointed out that, “in recent years, the very large increase in the installation of Walnut Gardens.
The next 10 – 15 years the yield may be doubled. Walnut production with our growth in the years following the decline in prices will be partially there. These people will make a positive contribution in terms of to be able to regularly consume these fruits.
Starting from these two the people of our country should make a habit to consume the fruits of a lifetime of childhood. Three nuts per day for a healthy society, let’s eat an Apple and look with hope to the future,” the assessment found.
Source:

http://www.aa.com.tr/tr/saglik/428318-saglik-icin-uc-ceviz-bir-elma-onerisi
http://ahmetrasimkucukusta.com/2014/12/03/bir-tavsiye/saglik-icin-uc-ceviz-bir-elma-onerisi/

Breakfast Suggestions

For breakfast, low-fat cheeses, olives and fresh vegetables should be located in, and caffeine-containing beverages, milk, juice, lime, and herbal teas such as rose hips should be preferred.

– Fiber breakfast cereal with some muesli, skinned 1 medium apple and low-fat milk
4 tablespoons oats, 1 cup milk, and grated apples and cook on a medium teaspoon of cinnamon and a sprinkle of red berries warms as
One whole egg and one egg white omelette made of full-grain bread and some fruit
Ricotta cheese, whole wheat bread with some Whole Wheat naan with fruit and nuts or
A cup of a half cup sliced mushrooms, lightly steamed vegetables (such as broccoli or spinach), two beaten eggs, a little salt and freshly ground black pepper in the pan, you can cook by adding half a teaspoon of margarine. If desired, a piece of tomato puree may be added.
Whole-grain breads, low-fat cheese, tomatoes, red peppers, toasted or made
180 GR. fat-free yogurt, and a piece of banana or other fruit 1 tablespoon chopped roasted hazelnuts can be added. Contents: 220-260 calories, 18–22g protein, 5g fat, 25–38g carbs, 3g fiber
Sliced 1 apple, ¾ cup nonfat or low-fat cottage cheese, cinnamon
Contents: 250 calories, 25g protein, 2g fat, 32g carbs, 5g fiber
1 apple, sliced ¾ cup nonfat or low-fat cottage cheese and add some cinnamon sprinkled on it. A sprinkle of cinnamon to taste. Cottage cheese is a good protein source
2-3 egg whites or 1 full egg, ¼ cup grated low-fat cheese, 1 handful spinach, 1 grapefruit,1 teaspoon of vegetable oil
Content: 330 calories, 29g protein, 11g fat, 32g carbs, 7g fiber
Saute the spinach in several oil palm, add 2-3 eggs or egg whites whipped 1 full. (Use white if you want to reduce your intake of saturated fat and raise the protein). Later on ¼ cup grated low-fat cheese sprinkle. Add the fruit next 1.
For an omelet; 1 2-3 full eggs or egg whites, spinach, onions, tomatoes, peppers, mushrooms, zucchini.Contents: 280 calories, 27 g protein, 9 g Fat, 26 g carbs, 5g fiber whisk the egg whites for an omelet 2-3 eggs or a full. Then spinach, onions, tomatoes, peppers, mushrooms, zucchini or even add your favorite seasoning and mix well. (In season, with plenty chopped basil may be a good alternative). There will be a piece of fried bread with a great menu. If you don’t want to eat bread instead of 1 cup of fruit or 1 fruit salad you can eat.
A bowl of high-fiber multi-grain cereal, a handful of berries and low-fat dairy.
Added a bowl of fresh fruit, nonfat yogurt, a slice of whole-grain toasted bread.
Scrambled eggs, fresh fruit salad, a cup of low-fat milk, a thin slice of grain bread.
Brown rice is also a good source of fiber in addition to being energy-providing B vitamins, is packed with. Cook the rice the night before in the morning into a bowl with a tablespoon of honey, a handful of raisins, chopped apple and add a sprinkle a little cinnamon on top of it.
Strawberries add some ice and a banana in a bowl and whisk in a mixer into it. Add it in a bowl.
By adding half a cup of blueberries with skim milk cereal drink.
Whole-grain bread and low-fat cheese made with whole grain bread or toast with low fat cottage cheese might be a good choice. Or fruit and with tomatoes, cucumbers and greens can be enriched with breakfast.
Low-fat or fat-free yogurt and fruit with walnuts the proposal of a nutritious breakfast.
3-4 tablespoons of oats into 1 cup milk, 2 whole walnuts, a fruit (strawberry, cherry)may be
Full wheat flour, and cinnamon pancakes: 1 egg 1 cup milk 1 tablespoon vegetable oil 1 teaspoon prepared cinnamon pancakes. For each pancake 1 count: 111 calories, 4.5 g fat 12,7 g carbohydrates, mg sodium 36,1, 1,9 g fiber, 5 g protein.

EXP. MWT. Mystery Keservuran

Trans Fats Should Be Reduced, Not One Hundred Percent Should Be Sifirlandirilm

Karaaslan, Anadolu news agency from Hard Jade’ s “reduce trans fats in foods” in a report entitled, The Public Health Agency of Canada’ s (THSK), “serious health issue” pointed out that obesity “onceliklenen” topics we learn from (1).
It’s not enough to oppose only in the struggle with obesity trans fats. Of trans fats “in a real sense reset” instead of “reduction” is also targeting the wrong business.
The institution of fatwa manipulated by the medical industry for years and he couldn’t stand the FDA even “the healthiest oil” fed “ban artificial trans fats completely” moved in.
FDA, desserts, ice cream, microwave popcorn, frozen pizzas, margarine, artificial trans fats in processed products such as coffee cream”, “never used” is offering (2).
The Institute of Medicine is an independent institution (the Institute of Medicine=IOM), the known benefits and safety of artificial trans fats is a limit for them, not reports, and are recommended to be consumed as little as possible of this fat (3).
Golomb says: “trans fats extends the shelf life of foods, but cut yours off!” (4).
In a real sense clearance requirement
In a real sense, customs clearance, trans fats in our foods is really the “absence” means.
The amount of trans fat on the label “Zero” need not to be deceived by products.
In many countries, because oil is less than 0.5 grams of trans fat per 100 grams of foods in “zero” the expression can be used.
Trans fats, prepared foods prepared foods from salad dressings soup fed hundreds of people how much trans fat is in greatly when one considers that they are easily understood.
For example, 0.5 grams of trans fat in one serving of a potato chip in all of them there are three servings in a package and this is a person who eats 1.5 grams of trans fat without realizing it.
No scams!
Also another scam which is very foreign to the people instead of trans fat on their labels foods with “partially hydrogenated” or “PHO” may be put phrases like.
Many people, partially hydrogenated oil, or PHO’ s actually nothing more than trans fats may not know that.
These consumers is cheating!
Of course, trans fats are not harmful unlike beneficial
Synthetic trans fats “trans fats” we need to keep apart.
Milk, cheese, yogurt and butter which is found in products such as “trans-palmitoleic acid” or “trans-palmitoleate,” is not produced by the body.
Trans-palmitoleic acid, found in hydrogenated vegetable oils, “synthetic trans fats” doesn’t cause heart disease, on the contrary, supports the health of your heart.
Trans-palmitic acid “anti-microbial” effects and have played a key role in cell signaling.
Dairy products in which reduces the risk of Type 2 diabetes conducted by experts of Harvard “natural trans fats” I would like to remind that also was detected (5).
Let’s see the result
THSK to have a few suggestions:
A: just more useless to reduce trans fat. Target must have literally zero trans fat!
TWO: put butter and extra virgin olive oil should be facilitated to access Citizens!
THREE: Schools milk instead of buttermilk, yogurt, cheese ought to be provided to be distributed!
FOUR: Refined sugar, flour and all processed, packaged, additives in “prepared foods” from struggling with obesity opposed to just “for show”.
Sources:

http://ahmetrasimkucukusta.com/2014/12/03/abur-cubur-ivir-zivir/gidalardaki-trans-yaglar-azaltilacak/
http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm372915.htm
http://www.fda.gov/NewsEvents/Newsroom/PressAnnouncements/ucm373939.htm
http://time.com/3593111/trans-fat-memory/
http://www.ncbi.nlm.nih.gov/pubmed/23407305

TRANS YAĞLAR AZALTILMAMALI, YÜZDE YÜZ SIFIRLANMALIDIR