Functional eating goes beyond choosing what we eat, if not also covers how, when and in what way. In this way, you get the most out of food and its health benefits. There are several tricks to enhance the nutritional profile of broccolitomato, kiwi and many more.
A way to enhance the nutritional value of food it is through the way of cooking. For example, the Broccoli has its greatest benefit if consumed raw. This approach, vital when addressing specific needs such as menopause, is shared by We Life.
This change of focus is vital, especially when addressing the specific needs during the menopause. Below, the details of the culinary tricks and tips to enhance the following foods:
Grate broccoli to enhance sulforaphane
Heat can ruin the enzyme effect of this vegetable. This is because broccoli contains interesting compounds such as glucosinolatos (to regulate hormones) that need an enzyme (smelly) to become powerful isothiocyanate like him sulforafano (protectant against cancer). This enzyme is seen affected by heat.
A simple trick that does not affect the flavor of the foods es grate the broccoli and sprinkle it raw on the cooked dish. Raw broccoli causes its compounds to interact with the enzyme and become activated, maximizing your profit.
It can also be cooked and seasoned with grain mustardwhich is another raw cruciferous, which provides the enzyme necessary for activation.
Steaming or baking (no more than 4 minutes) it is preferable to cooking in boiling water, where up to 60% of the energy can be lost Vitamin C and other nutrients.
Tomato seeds: nutritional treasure
The seeds of tomato increase significantly the levels of one type of bifidobacteria and fatty acids, essential for happy microbiotaaccording to a 2024 study.
Another benefit of tomato consumption is lycopenewhich increases its fat-soluble antioxidant effectiveness when cooking. Furthermore, if consumed grated, it is crucial to always add extra virgin olive oil to improve the absorption of its micronutrients.
The tomato is especially recommended to take care of the microbiota intestinalwhich is affected during menopausewhich can lead to digestive problems and lack of energy.
Kiwi and peach fiber
A correct disinfection kiwi and peach allows you to consume them without removing the skin. Just enough rub them previously to remove hair.
The contribution of kiwi with skin is 50% more fiber that without it, in addition to 34% more Vitamin E y multiplies its antioxidant capacity by three. The same thing happens with him peach: It is another fruit that is worth eating with its skin, despite its texture, for its nutritional benefits.
Phytoestrogens and proteins from legumes and fruits
Abdominal inflammation has a great ally in legumes, since they provide phytoestrogens and proteins. Many times it withdraw of the diet due to the effects of the gases that cause. However, they can be applied some tips to combat the antinutrientes.
The tricks are simpley although are known for allthey are not given due attention. These include the soaking of 24 hoursminimum cooking of 10 minutes at 100 degrees and add spices carminatives (bay leaf, cumin, ginger) to limit gases.
While the fruits they must consume room temperaturedo not mix them with heavy meals, and reserve them for breakfast or mid-morning. Additionally, cooking them lightly (baked apples, etc.) helps sensitive digestion.
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