Hello again everyone. This week I want to tell you about healthy food alternatives. I say alternative because you don't have to consume the foods I mentioned to be healthy. Or you don't have to consume these foods to lose weight. But you can find all the benefits of it when you consume it in my article. If you like to try different tastes and choose healthy foods, if you are looking for difference and diversity in the foods you consume, you can find food options that you can include in your daily diet in this article.
CHIA SEEDS: About 2 meals. Spoonful of Chia seeds; approximately 40% of daily fiber needs; It meets 18% of calcium needs and 30% of magnesium needs. This amount of 5 grams of omega-3; It contains 4 grams of protein. However, since the omega-3 and protein it contains are in vegetable form, they cannot be used efficiently in the body. It is known that consuming approximately 30-35 grams of Chia seeds a day helps lower blood pressure. Thanks to its high fiber content, it can be an option for those who have constipation problems. In addition, since most of the carbohydrates it contains are fibers, it does not increase blood sugar and creates a feeling of satiety in the stomach. However, according to a study conducted in America, it was revealed that no slimming effect was found on individuals who consumed 50 grams of chia seeds for 12 weeks. I recommend that individuals who use blood thinners consult a dietitian or doctor before use.
QUINOA:The seed contains 5% fat, 60% carbohydrates and 4% fiber. Its seeds are poor in oil content compared to oil plants, but are richer than grains. There is no cholesterol in quinoa, which contains almost all vitamins such as A, B, C, D and K. Although the protein content varies significantly between varieties, it can reach up to 20%. Quinoa seeds contain all essential amino acids. It does not contain gluten. Due to the rich protein it contains, I use it on my vegan and vegetarian clients both to supplement their protein needs and for variety. However, if you do not have gluten intolerance or celiac disease, you can also use bulgur.
AMARANT SEED. U:Amaranth has recently begun to attract the attention of consumers due to its rich nutritional content. Amaranth seed contains 13-21% protein, 5-11% fat, 48-69% starch, 3-5% fiber and 2-5% ash. The digestion and utilization rate of protein in our body is approximately 90%, and it is generally rich in the amino acid lysine, which other grains carry in small amounts. Amaranth seed is a good source of iron, calcium, sodium, magnesium and zinc. It also does not contain gluten.
BUCKWheat (GREÇKA):100 grams of buckwheat, which is rich in nutritional content, contains 328 calories, 65.3 grams of carbohydrates, 10.8 grams of protein, 2.6 grams of fat, 12.1 grams of fiber. It contains 2.8 mg iron and 2.4 mg zinc. It is rich in B complex vitamins, magnesium, manganese, copper and fiber. Since it does not contain gluten, it is suitable for consumption by individuals with celiac disease and gluten intolerance. There is no cholesterol in buckwheat. The best feature of all plants is; It contains the highest amount of digestible protein. It is also an ideal food for diabetic patients due to the high fiber content it contains. Additionally, due to its fiber content, it keeps you full for a long time and can be used in slimming programs.
As I remind in almost every article, there is no miraculous food and the foods I have mentioned are not miraculous for losing weight. Some of them even have no scientific basis for weight loss. If you have a special condition, be sure to consult a nutritionist before consuming.
Hoping that the diets that started on Monday will continue, I wish you a healthy week.
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