The nutritionist told how to replace fruits

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A healthy diet is unthinkable without fresh fruit. But what to do if, for one reason or another, their use is impossible? Recommendations are shared by Zoya Bohdanova, a dietitian, nutritionist, psychologist, author of the book and methodology “Eat. read Lose weight.”

Green buckwheat

The buckwheat groats we are used to are heat-treated grains. Green buckwheat has more benefits. It contains antioxidants, many necessary amino acids, fiber and food fibers, a set of trace elements. Green buckwheat grains are rich in B vitamins, contain phosphorus, zinc, magnesium, selenium, tryptophan, iron, methionine, folic acid, manganese, rutin, copper, lecithin, pantothenic acid, lysine, isoleucine.

It is best to use uncooked green buckwheat: just cover it with water and leave it overnight. A wonderful meal will be ready in the morning! Green buckwheat can be sprouted and only then eaten. It is recommended to prepare not only porridge from these grains, but also soups, mousses, cocktails, salads, mixing them with vegetables and greens.

Sprouts

Any germinated grains are sprouts. They are a source of a large number of vitamins and phytonutrients. They contain important nutrients: thanks to them, a living and strong plant grows from small seeds. When we germinate them, a useful set of substances is transferred into an easily digestible state and the human body does not need to spend additional energy to assimilate them.

Sprouts contain proteins, fats and carbohydrates. And also vitamins of group B, E, a set of important trace elements, minerals and biotin. Sprouted grains are rich in antioxidants and help the body cleanse itself of impurities, rejuvenate, and improve health.

Such a powerful concentrate of benefits is contained only in seedlings, while the roots and leaves have not yet formed. It is not necessary to sprout a lot, it is not the quantity that is important, but the regularity of use.

Green salads

It is not necessary to eat only the usual lettuce leaves. There are many types of them and you can choose the one that you like best. Or mix. The composition is rich and useful: calcium (even more than in dairy products), manganese, folic acid, vitamin K, magnesium, potassium, iron, sodium, iodine, phosphorus, vitamins of groups B, E, C, A. Due to the presence of a large amount of fiber salad leaves stimulate the work of the gastrointestinal tract and gently cleanse the body.

Green salads are low in calories, and it is very easy and simple to prepare a dish from them. Wash, dry, tear the leaves with your hands (do not cut) and add your favorite dressing. You can combine it with other vegetables, add seeds or some nuts.

Nuts, seeds, urbech

Nuts saturate the body with useful unsaturated fats, vitamins, fiber, micro- and macroelements. They are well absorbed in the first half of the day, you just need to chew each one very carefully and slowly. Flax, chia and other seeds will fill the body with the necessary fiber, carbohydrates, and proteins. They are better absorbed in ground form.

You can make a wonderful oriental dish – urbech. It can be multi-component or prepared from one ingredient. Originally, this dish was made from ground flaxseed, but now there is a wide variety. Urbech is seeds and nuts ground into an oily paste without heat treatment. Spices are usually not added. Such pasta satiates hunger well and enriches the body with useful substances.

Vegetables

Fruits can be replaced with vegetables. Just be sure to check the glycemic index if you are going to cook them and not eat them raw. Vegetables have all the advantages of fruits, they are rich in vitamins, fiber, and contain a rich set of trace elements. And at the same time, they do not have the main disadvantage of fruits – high glucose content.

Have you ever tried carpaccio of fresh beets with basil sauce and mustard? It is very unusual and very tasty! And it's beautiful. And most importantly, fresh beets have a normal glycemic index, unlike cooked beets. And you can come up with and prepare a large number of such interesting, tasty and healthy dishes from vegetables.