5 useful snacks for vitality and health

Dear reader, we offer you the beauty-Clumarman family Tsarkov!

Acting is a dietitian, gastroenterologist, therapist, naturopath and aromatherapist, health -a is a integrative drug with a holistic approach. And now, both physical and mental, nutrition and much more, will share our knowledge in the field of health.

In this material, the family will talk about how to cook useful and satisfactory snacks.

Your family’s tsarkov

When you do not allow Deadlins to relax and quickly have thousands of things in our speed of speed, and you need to have thousands of things, there is often enough time to eat slowly. Immediately, it is necessary to say that the sympathetic nervous system is valid in the body in the body and that there is a need for parasympathetic work to digest food. It is it that helps the absorption of nutrients.

How to be?

First, before eating, you should breathe deeply and slowly (best with aperture breathing or “square” breathing), straighten the lower ribs, inflate the stomach and extend the exhalation as much as possible. Such a breath helps the aperture to activate the vagus nerve and open parasympathetic, which alleviates tension and improves digestion.

Second, starting your meal always stops with a glass of hot water. It will rapidly renew the lack of moisture, feed the digestive glands and mucous membranes and alleviate spasms.

Third, it is worth massaging the projection of the gallbladder and Oddi’s sphincter, which regulates the movement of bile and pancreas fruit juice. Psycho -During emotional stress or stress, they are also “tense” and spasm. To find the desired area, attach four fingers on the belly and move to the ribs 2-3 cm-towards to the right. Such a massage will help to alleviate the spasm and improve the output of bile and digestive waters.

And finally, for a snack, it is worth choosing easily digestible products that can be digested quickly, that can provide the body of high -quality foods and will not get much energy from us.

What options can you choose for light snacks?

Fruits and fruits. These are the easiest products for assimilation because they are full of their enzymes, moisture, vitamins, organic acids and fibers. And also – these are fructose sources for natural glucose and fast energy. After 20 minutes they quit the stomach. However, they have a high glycemic index of fruit juices and they are better because it causes a sharp jump in blood sugar. Slings -To people choose better microflora and fruits with too much fiber and resistant starch for useful microflora and less sugar.

It is better to use such snacks before training or walking, so that the “fast” energy they provide manages to spend money. If there is evening, less energy spending ability, glucose may not be requested and go to the Fat warehouse. In addition, insulin produced by pancreas in response to an increase in blood sugar is an antagonist of night hormones and may disrupt their work.

Dried fruits. Dried fruits (raisins, dried apricots, prunes, figs, dates) should be chosen for a fast snack as possible, because they are dehydrated and are usually harvested in sugar with wax. Therefore, they should be washed and soaked thoroughly with warm water before use.

Hazelnut. In combination with raw vegetables, hazelnuts (almonds, cashews, walnuts, cedar hazelnut). Hazelnut protein is rich in useful oils, minerals, antioxidants and fiber. They will help not to extinguish your appetite, but also to avoid a “harmful dir snack. However, it should be remembered that you should not eat excessively with hazelnuts. Optimal 30 g. The raw hazelnuts are more useful (it is recommended not to be fried and not salted), soaked in the water to be entered with moisture before. And it is better to combine them with raw vegetables (celery, salad leaves or cabbage, carrots) – a useful fiber source that helps not to pass and fill the stomach.

It is recommended that you buy vegetables with them to avoid losing water. After washing and cleaned, put in a bowl with prepared hazelnuts. Such a snack will not take much time and will provide great benefits not only to health but also to the figure.

Oat porridge from seeds. For such a snack, for example, chia seeds or ground flax seeds are suitable (better absorbed in the form of floor). These seeds are an excellent omega-3, fatty acids, protein, magnesium, iron, zinc, calcium and antioxidants (such as lignans that help to fight against cancer). In addition, these products perfectly affect the intestinal mucosa and help to restore the protective layer. The fiber found in the seeds will be useful for digestive and intestines. They also help to normalize blood sugar and reduce “weak” cholesterol levels.

You can cook such a oat porridge very quickly – pour the seeds with warm water or coconut milk and leave for 10 minutes to swell seeds. For taste, a mature banana and a pinch of ground cinnamon slices can be added to this oat porridge.

Salad – “designer”. The advantage of such a salad is that you can choose the composition of materials, control your diet needs and create a unique pleasure and nutrient combination.

It is based on a large amount of greenery (salad leaves, spinach, arugula, humanity). It is also useful to add seaweed to such a salad (case, laminaria, combor). Leaf greens and algae fiber and antioxidants, vitamins (A, C, K, Group B), work elements (iron, magnesium, calcium, iodine), metabolism positively affect digestion and immunity.

The second mandatory component of such a salad is raw vegetables. It is better to choose leaves, stalks and root products (more valuable fibers). Colorful, Beijing or white cabbage, carrots, young beet, celery, radish are perfect. Such raw vegetables will not only help digestive processes, but will also help improve the condition of intestinal microflora and increase the number of useful germs.

In such a salad, you can add a handful of grains, seeds or legumes (in the form of boiled or seedlings) as a protein and complex carbohydrate source in such a salad. For example, products such as lentils, puree, chickpeas, brown or wild rice, cinema, corn or fresh peas are perfect.

It is important to remember that animal origin protein products are the most difficult for digestion (especially meat). It is better to choose products with protected life enzymes that help their absorption. For example, several slices may be an egg with slightly salted fish or liquid yellow. For a lighter snack, it is better to completely change these products completely with a vegetable protein (for example, prepared hazelnut or tofu cheese).

For such a salad fuel supply, you can take unrefined vegetable oil (eg olives) and lemon juice.

Right sandwiches. It is better to cook them with full cereal and rye flour dried bread or bread or gluten. Ordinary bread, lentils or buckwheat, green banana flour bread, linen and special stores can be replaced by peak points of vegetables that are not difficult to cook or purchase.

In addition to such breads, oily foods (Ghee or coconut oil, avocado, seed or hazelnut ubech, tahini sauce), Tofu cheese and baked vegetables (beets, zucchini, pepper, eruption) are perfect. However, a combination of animal products can significantly weight and extend the digestive process and reduce overall performance by demanding large amounts of energy for it.

You should not forget another important substance for such a sandwich – these are leafy vegetables and your favorite fresh greens (salad leaves, spinach, dill, basil, basil, breed), not only with taste and flavors, but also to help to digest quickly.

Snacks compiled from healthy products will provide the necessary nutrients to the body and will help to avoid large pauses not only to the figure but also in general health between the meals and the meals.

How to cook healthy bread?

And here is a useful snack for a useful snack that can be easily prepared at home.

Contents:

– 350 grams of red drenched (lentils to wait at least 3 hours);

– 150 grams of drenched millet;

– Water 170 ml;

– 2 tablespoons coconut oil (melted);

– 1 teaspoon of pink salt;

– 1 teaspoon soda (about two tablespoons of lemon juice or apple cider vinegar extinguished);

– 2 tablespoons of pillium;

– Garlic, land seeds, taste spices;

Preparation:

1. Lentil and juicy millet is sent to a mixer. Beat well, send the rest of the ingredients, beat thoroughly.

We send the form to the parchment and send it to the preheated oven for 45-50 minutes.

3. Cut in cool, slices and use instead of ordinary bread.