November is the last autumn month for which you need to prepare the body for winter to the maximum. In November, there are many seasonal and fairly affordable foods that can enrich the body with important and even rare nutrients and vitamins.
In the last month of autumn, it is cold and rainy, therefore, a surge of viral diseases, exacerbations of chronic illnesses, especially the gastrointestinal and cardiovascular systems are vulnerable.
Let's look at foods that can and should be consumed in November in order to provide your body with protective properties and support the immune system and other vital body functions.
Artichoke
Artichokes appear on the shelves in the late fall. Artichokes are a versatile food, and although some consider them vegetables, they are in fact an unusual variety of thistles. Artichokes are used for nutrition because of their incredible benefits: protection against various forms of cancer, strengthening the immune system, reducing cholesterol levels and protecting against diseases such as diabetes, atherosclerosis, heart attack and stroke.
Artichokes have long been known to detoxify the body, improve liver health and help with digestive problems such as dyspepsia, constipation, irritable bowel syndrome and diarrhea. In addition, this wonderful little thistle can reduce blood pressure, eliminate hangover and stimulate urination.
Artichokes have low levels of saturated fat and cholesterol, being a rich source of fiber , vitamins and minerals. They contain vitamin C , thiamine , riboflavin , niacin , folic acid , vitamin B6 , B12 , A , E, D and vitamin K . They also provide the body with minerals such as calcium , iron , sodium , potassium , manganese , phosphorus and zinc .
Artichokes are used to make appetizers, salads, vegetable stews and even green sauces.
More information in the material: Artichoke
Avocado
Avocados have incredibly beneficial and nutritional properties that help manage weight, protect against cardiovascular diseases and diabetes, in the treatment of osteoarthritis and enhance the absorption of nutrients for the body. The product also reduces the risk of cancer, liver damage and vitamin K deficiency. Avocados help maintain eye health and protect the skin from signs of aging and the harmful effects of ultraviolet rays. It also has antioxidant properties and supports blood sugar levels. Avocado helps improve blood circulation, increase memory and fill bones with strength and strength.
According to a recent study, avocado seeds are used to treat diabetes, inflammatory conditions and hypertension, as well as to improve hypercholesterolemia. Another study shows that consuming avocado leads to improved diet quality and nutrient intake, including reducing the risk of metabolic syndrome.
Avocados ripen in early November, and you can buy it at an affordable price at any supermarket. Soft pulp can be used to prepare snacks, salads, desserts.
Beet
Beetroot is an incredibly healthy root vegetable that begins to delight lovers of wholesome and nutritious food in early November. The composition of this vegetable is an incredible variety of nutrients that are sometimes very difficult to find in other products. The composition of beet includes the following vitamins: C, PP, B , as well as other useful minerals: copper , sulfur , zinc, iodine , potassium, calcium, magnesium , iron; amino acids: lysine , valine , arginine , betaine; bioflavonoids, carotenoids; Acids: oxalic , citric , malic, folic and pantothenic, as well as a large amount of fiber. Stems and leaves are rich in vitamin A.
One of the important advantages of the root is the safety of all nutrients and nutrients, even after cooking or baking. As part of the root a large amount of carbohydrates . Twenty-five percent vegetable consists of glucose , sucrose and fructose .
100 grams of beets can saturate the body with only 40 kilocalories. Low-calorie product, therefore, it is ideal for diet and proper nutrition. 100 grams of a product is practically 9 grams of carbohydrates, 1.5 grams of proteins and 0.1 grams of fat .
Adding beets to the November diet will help to organize the work of the whole organism. You can make salads from beets, you need to eat them and just boiled them, make snacks, add to borscht and even prepare desserts.
Details about the vegetable in the material: Beets
Chard
This product can be easily found in the month of November. The health benefits of Swiss chard are amazing and include the ability to regulate blood sugar, prevent various types of cancer, improve digestion and immunity, reduce fever and fight inflammation, lower blood pressure and prevent heart disease, increase bone strength. Mangold has the properties of detoxifying the body, and also helps the normal functioning of the brain.
The many health benefits associated with chard are due to its impressive list of vitamins, nutrients and organic compounds, which include vitamin K, vitamin C and vitamin A, as well as vitamin E, riboflavin and vitamin B6. In terms of minerals, Swiss chard is rich in magnesium, manganese, potassium, iron, sodium and copper.
In addition, in addition to dietary fiber, Swiss chard has a significant amount of polyphenolic antioxidants, phytonutrients and enzymes that are unique and very beneficial to health.
Perhaps one of the most important benefits of chard is its ability to regulate blood sugar levels. Syringic acid is one of the unique flavonoids found in chard, and has a very unusual ability. It inhibits the activity of a specific enzyme, called alpha-glucosidase.
Chard looks like beetroot and spinach leaves and is mainly consumed fresh, as an addition to salads, snacks and sauces.
Daikon
Daikon is a winter radish with a soft aroma, usually characterized by fast-growing leaves and a long white root. Daikon perfectly nourishes and suppresses the feeling of hunger.
One root (about 338 grams) of daikon contains only 61 calories. This low-calorie nutritionally dense food is ideal for losing weight. The glycemic index evaluates food and drinks according to their potential for increasing blood sugar. Foods with a high glycemic index (for example, white rice and white bread ) are easily broken down and cause an increase in blood sugar and insulin levels after meals, followed by a rapid decrease in sugar levels. Daikon is slowly absorbed into the bloodstream, which prevents sugar disasters, reduces cravings for sweets and prevents mood swings. Those with type 2 diabetes can use daikon as a suitable food that does not raise blood sugar levels.
The content of dietary fiber in daikon helps the normal functioning of the intestines and relieves the symptoms of constipation. One daikon root contains 5 grams of dietary fiber. The daily recommended fiber intake for men and women is 38 and 25 grams, respectively.
Daikon has a high content of potassium and a low content of sodium, which can help reduce the risk of developing hypertension. One daikon root contains 767 milligrams of potassium and only 71 milligrams of sodium.
Root is an excellent source of vitamin C. The product acts as an antioxidant to remove toxins from the body and detoxify. Vitamin C can destroy free radicals that turn healthy cells into cancer cells.
Daikon consumed raw, adding to salads and snacks. The ripening period of the product is mid-November.
Detailed information in the article: Daikon
Persimmon
Persimmon fruits are moderately high in calories (70 calories per 100g.), But with a minimal amount of fat. Its smooth textured flesh is a very good source of dietary fiber. 100 g of fresh fruit contains 3.6 g or 9.5% of the recommended daily intake of soluble and insoluble fiber.
Persimmon contains polyphenolic anti-oxidant flavonoids that are beneficial to health, such as catechins and hallocatechin in addition to the presence of an important antitumor compound - betulinic acid. Catechins, as it turned out, have anti-infective, anti-inflammatory and anti-hemorrhagic (prevent bleeding from small blood vessels) properties.
Persimmon is also a very good source of vitamin C - another powerful antioxidant. Regular intake of foods rich in vitamin C helps the body develop resistance to infectious diseases and cleanse the body of free radicals that can trigger cancer.
Fresh and dried persimmon fruits also contain a huge amount of minerals such as potassium, manganese (15% DRI), copper (12% DRI) and phosphorus.
Persimmon can be used as a snack, as well as added to salads, desserts, meat sauces (perfectly complement the taste of meat and give spice).
Read more in the publication: Persimmon
Pears
Pears are valuable autumn fruits that are widely used throughout the world. People from ancient times enjoy their incredible taste. The health benefits of pears include their ability to help with weight loss, improve digestion and heart health, regulate body fluid levels, and lower blood pressure. They also increase cognitive abilities, prevent cancer, promote wound healing and tissue repair. Pears help protect against birth defects, boost the immune system and reduce inflammation. They improve metabolism, blood circulation, protect against osteoporosis and help maintain healthy skin, eyes and hair.
In addition to their availability and incredible taste, pears also have unique medicinal benefits. Among the most active and effective components are potassium, vitamin C, vitamin K, phenolic compounds, folic acid, dietary fiber, copper, manganese, magnesium, and B-complex vitamins.
Pears are among the lowest-calorie fruits: an average pear has just over 100 calories, which is 5% of the daily calorie intake of a healthy diet. However, the nutritional supplements that they give the body are huge, and dietary fibers make you feel a sense of satiety. Therefore, people who want to lose weight often add pears to their diet. This is a high-energy and high-quality food that helps fight obesity.
Pears can be used as snacks, added to fruit salads, desserts, pastries, great dessert - this is a baked pear with honey and nuts.
Recommended reading: Pear
Quince
Some of the benefits of quince for human health include its ability to fight cancer, help with weight loss, improve the digestive system, reduce cholesterol, improve the immune system, prevent gastrointestinal diseases, soothe inflammation of any etymology, improve skin condition, reduce blood pressure, including preventing allergic reactions and stimulating blood circulation in the cardiovascular system.
In addition to the fact that quince is also easily accessible and tasty, it is valued for its nutritional and beneficial substances that affect human health. Quince is a rich source of vitamin C, zinc, potassium, copper, iron, and dietary fiber. In addition, quince is rich in certain organic compounds, such as catechin, epicatechin, limonene, and various other phytonutrients.
One of the best ways to keep your weight is a fast metabolism, which will stimulate the work of digestion. Quince contains a large amount of fiber, like most fruits. It fills the body with energy and great mood.
Quince perfectly harmonizes with all existing products - from fruit to meat. It is only necessary to correctly combine the ingredients in order to get the maximum usefulness and nutritional value.
The most delicious and incredibly useful quince becomes with the onset of the first frost - just this period falls on the month of November.
More details in the publication: Quince
Pumpkin
This is one of the very low-calorie vegetables. 100 gr. The product provides only 26 calories and does not contain saturated fat or cholesterol; However, it is rich in fiber, antioxidants, minerals, vitamins. Pumpkin is one of the foods recommended by nutritionists in cholesterol control and weight loss programs.
Pumpkin is a repository of many antioxidant vitamins, such as vitamin A, vitamin C and vitamin E.
The product is also an incredible source of diverse natural polyphenolic flavonoid compounds, including α, β-carotene, cryptoxanthin, lutein and zeaxanthin. Carotenes are inhibited in vitamin A inside the body.
Pumpkin is a good source of the B-complex group of vitamins, such as folates, niacin, vitamin B6 (pyridoxine), thiamine and pantothenic acid.
Vegetables are a rich source of wholesome nutrients such as copper, calcium, potassium, and phosphorus.
Pumpkin can be found in various delicious recipes in stewed and baked form, but the pumpkin is best used after steam boiling to get the maximum nutrients.
The pumpkin is ready for use usually at the end of October. The product is perfectly stored in basements and cellars. In November, the pumpkin will be the ideal product to maintain the work of the whole organism.
Recommended for review: Pumpkin
Beef
Beef is a good source of protein (a macro element that is needed to build and support muscles, to stimulate the immune system and produce enzymes and hormones). Beef has all 9 essential amino acids that the body cannot produce. 3 small servings of beef provide about 21 grams. squirrel. The recommended protein intake is 46 grams. per day for women and 56 gr. per day - for men.
Eating beef can increase the saturation of the body with iron, minerals necessary for red blood cells. Iron is part of a molecule called hemoglobin, which is contained in red blood bodies and transports oxygen from the lungs to cells throughout the body. Iron is also involved in enzyme-dependent chemical reactions, such as DNA synthesis. Iron deficiencies can lead to anemia.
But beef also contains saturated fat, unhealthy fat, which can increase the risk of heart disease. An increase in saturated fat intake increases blood cholesterol and accumulates plaque in the arteries.
Eating beef in November is important, but only in limited quantities and in combination with healthy vegetables and side dishes. For greater nutritional value, beef is recommended to boil, bake, simmer, but not to fry.
Wheat groats
In November, the wheat groats of the new crop appear, therefore, it contains a large amount of useful elements and minerals. Wheat groats are a source of vitamins (F, E, C, A, B9, B6, B4 , B3, B2, B1), mineral substances ( molybdenum , phosphorus, silicon , calcium, boron , silver, potassium, iodine, zinc, magnesium ), various sugars, fiber, starch , carbohydrates, fats, proteins.
Wheat groats contain 316 kilocalories per 100 grams of product.
It has the following positive effects on the body: strengthens it, improves metabolism, positively affects nails and hair, prevents the aging process, restores the central nervous system, strengthens and restores the cardiovascular system, lowers blood pressure, positively affects the digestive system, suppresses excess cholesterol and Sahara.
Wheat cereal perfectly harmonizes with all existing products.
Carrot
Carrots are not just a tasty addition to soups, salads and juices. It is also good for the health of the body, especially for the skin, eyes, digestive system and teeth. You can enjoy plenty of carrots at the end of autumn.
It is a rich source of beta-carotene (a powerful antioxidant), which, among other vital uses, can be converted into vitamin A in the body to maintain healthy skin.
Carrots increase saliva production and provide essential minerals, vitamins and enzymes that aid in digestion. Its regular use can help prevent stomach ulcers and other digestive disorders.
Root is rich in alkaline elements that purify and restore blood and acid-base balance.
More information in the material: Carrots
Carrots are a good source of potassium that can help maintain a healthy level of sodium in the body, thereby helping to resist high blood pressure.
The product kills harmful germs in the mouth and helps prevent dental diseases.
It is most useful to eat carrots in their raw form, but only in combination with vegetable fats (this is the way maximum absorption of vitamins and minerals).
When developing the November diet, there are several aspects to consider. The first is nutritional balance. It is necessary to pay attention not only to the calorie content of products, but also to the saturation of the body with the necessary nutrients and trace elements . It should be understood that an excess of vitamins also negatively affects the body, as well as their lack. The second thing you need to pay attention to is the water balance. Do not forget that every day should be consumed at least two liters of water . Third - it is important to plan your diet for at least a week, only in this way it will be as complete and balanced as possible. The fourth is the most complete abandonment of off-season products, and the addition of nuts and dried fruits to the diet .
If it is impossible to make a diet by yourself, it is recommended to contact an experienced nutritionist.
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