20 superfoods that should be in the kitchen

0

Put order in the refrigerator and kitchen cabinets and make sure , that everything you need for a tasty and healthy life is at hand is always a good idea. A list of the most useful products that must be in the kitchen is attached.

1. Olive oil

It is not for nothing that this oil is called the most useful in the world: it contains vitamins and powerful antioxidants that strengthen immunity and lower blood pressure and cholesterol levels in the blood. It's not for nothing that olive oil is one of the key elements of the scientifically approved Mediterranean diet. But, despite all these advantages, even with useful products you need to know the measure. One tablespoon of olive oil contains almost 120 kcal. Two tablespoons of the product per day is enough for an adult, including oil that is added to baking or used for frying.

2. Canned olives

It is not the first time that we urge you not to be skeptical of canned vegetables (and even more so not to be afraid of them) — they can be stored in the refrigerator for a long time and do not require cooking. Olives are a special case: the monounsaturated fats contained in them are the most useful for the body. Olives will be appropriate both in vegetable salad and pasta, and as an independent product for a quick snack (10 olives contain only 50 calories).

3. Greek yogurt

Important information for everyone who is losing weight: a 170-gram cup of this yogurt has as many as 18 grams of protein and less than 100 calories (you will hardly find a better breakfast). And the bacteria used in the preparation of the fermented milk product will help to normalize the work of the intestines and strengthen the immune system. In addition, yogurt is an excellent alternative to sour cream and mayonnaise in salad dressings (the taste quality will not suffer, but you will definitely get fewer calories).

4. Eggs

We have already told in detail everything you need to know about this wonderful product, so we will simply summarize: eggs contain almost all the substances our body needs (from proteins and fats to amino acids and vitamins), they are very nutritious and contain only 70 calories (in one egg ). Studies have also shown that women who prefer eggs for breakfast instead of sandwiches, muffins and other desserts lose twice as much weight. Take note!

5. Quinoa

Our grandparents called this plant quinoa, and the wise ancient Incas gave it a sweeter nickname: “golden grain.” Today, quinoa is a favorite cereal of vegetarians and everyone who dreams of losing weight. It is gluten-free, but high in protein, fiber and magnesium. And it can be prepared very quickly and simply.

6. Sea salt

Some nutritionists advise limiting salt intake due to its high sodium content. But the truth is that you get most of your sodium from ready-made foods from the store, not when you salt soup or meat in your kitchen. Many people cannot eat unsalted food, so we simply advise you to switch from table salt to sea salt (it has more minerals and iodine).

7. Beans

Different types of beans, chickpeas and other legumes are real protein “bombs” (they can even easily compete with meat and fish, which all vegetarians are happy to use). It doesn't matter whether you use canned or freshly cooked beans, your body will get a good amount of protein (up to 15 g in one cup) and fiber either way.

8. Tomato paste

Unfortunately, it is not always possible to buy fresh local tomatoes (especially high-quality, without pesticides and nitrates). With tomato paste, such a problem will not arise – this product is on the shelf in every store. Many people underestimate tomato paste – it contains few calories and fats and is rich in lycopene (a pigment that has antioxidant properties and reduces the risk of cancer). Feel free to add pasta to soups, vegetable stews, pastas and curries.

9. Honey

A versatile product that will help fight a cold, cope with a hangover, and restore strength after training. And of course, honey is the best natural substitute for sugar. Put a couple of spoons in a drink (tea, coffee, lemonade), baked goods, marinades for meat and salad dressings. It is not as high in calories as sugar and can be stored in the refrigerator for years without losing its useful qualities.

10. Bananas

The best friends of all athletes! Bananas are rich in potassium, carbohydrates, fiber, vitamins and will quickly help restore strength. You can not only eat bananas just like that, but also use them as a natural sweetener (instead of sugar) in cereals, yogurts and other desserts. Another important advantage of bananas is availability (they are sold all year round and are not that expensive).

11. Fresh greens

Parsley, dill, cilantro, basil, mint, all kinds of lettuce – eat whatever you like! Fresh greens contain antioxidants and can become a decoration of any dish (we mean both the taste and the visual component). Keep it in a jar of water in the kitchen or grow it yourself on the windowsill and balcony (why not?).

12. Dark chocolate