Tag: nutritional

Potatoes: benefits and nutritional values – Italian Cuisine

Often feared for their starch content, potatoes are actually a low-calorie food, rich in vitamins and mineral salts, which helps to drain excess toxins and liquids. Here are the nutritional values

Baked, boiled, pan-fried, fried, roasted: there are many ways to use them potatoes, a versatile food all to discover. Also perfect for i celiac and gluten intolerant.

Energy source

Many try to stay away from potatoes (especially if they are struggling with slimming diets) for their content starches. But the potato is actually a low-calorie food. Just think of it for every 100 grams of raw potatoes they are hardly counted 79 kilocalories. It is clear, therefore, that much depends on the type of preparation or seasoning: le potatoes fried, for example, I am a high calorie food, to avoid when you want to lose weight or get rid of cellulite. Boiled or steamedinstead, potatoes are an excellent dish that can provide power the body and, at the same time, help weight loss and drainage of toxins and liquids in excess. The merit is of the potassium, a mineral whose potatoes are very rich.

Vitamins and proteins

Their content protein it is modest, yet the potatoes, originating in Latin America, they promote a sense of satiety. Also, potatoes are rich in vitamins of group B, vitamin C and mineral salts such as copper, iron, chromium and magnesium, while the carotene, contained in discreet quantity, determines, according to its minor or greater presence, the coloration more or less intense yellow.

Never eat them raw

A rule to remember absolutely when talking about potatoes is to never eat them raw. They can cause head pains and fever. This is because in potatoes it is contained (in a small part) the solanine, a toxic alkaloid also present in eggplants, which however can be reduced by more than 50% through the process of cooking. In this regard it is useful to keep the tubers in unlit rooms. periodically removing the buds which tend to form on the surface: this is where the presence of solanine is concentrated.

Not just gluten-free

Easily digestible and assimilable, the potatoes are finally gluten and cholesterol free. They are made up of 77% water, they contain good doses of carbohydrates complex, favor the increase of serotonin cerebral (and therefore improve mood) and are able to neutralize gastric juices. Not by chance are often recommended to those who suffer from ulcers gastric and heartburn.

The nutritional values of mushrooms – Italian Cuisine

They are rich in protein, fiber, mineral salts and nutrients that promote metabolism. But the alert must always be maximum

They represent a real mine of substances nutritive precious for metabolism and are rich in protein and of mineral salts. Be careful though: i mushrooms they are good and they do well, but excessive and too frequent consumption is not advisable due to the presence of micosina, a substance that can make them difficult to digest. That is why it would be better to keep them away from those suffering from liver diseases, kidney stones and children under three years.

Water and fiber

Although belonging to a very different family, from a nutritional point of view, mushrooms are cataloged among vegetables and vegetables. They are composed almost completely of water, with a negligible caloric intake (about 20 kilocalories per 100 grams), and are rich in fibers (which keep the intestines alive) and di protein plant. Moreover the mushrooms, both fresh and dried, contain good amounts of lipids, performing important immune and anti-inflammatory activities.

Rich in vitamins

There are also good doses of mushrooms in carbs and of vitamins. Among the most important, there is the vitamin TO, with its protective action on the mucous membranes, the B1 that protects the nervous tissue, the B2 and there B6, allies of the skin, and the vitamin C, which intervenes in the metabolism of cholesterol. Also present the vitamin D, which promotes the fixation of calcium in the bone tissue, the vitamin K, with its protective action on the wall of blood vessels, and the vitamin PP, important because it intervenes in cellular metabolism.

Mushrooms, friends of the heart

Among the mineral salts that abound in mushrooms is the selenium, precious for the health of our body because it is a part of the antioxidant enzymes responsible for protecting cells from the effects of free radicals. Present in good quantities too calcium, phosphorus, magnesium and silicon: important for bone formation and to fight osteoporosis. Thanks to potassium the mushrooms are friends of the heart, as this substance helps to regulate the heart rhythm, while it is about iron if it is also a food capable of increasing immune defenses and physical and mental resistance.

The most important rule

The final note on mushrooms is certainly the one to always keep in mind: le variety they are many, different in shape, color, length of the stem, hat size, taste but also in the dangerousness. Not all mushroom species are edible. The delicious porcino and the poisonous amanita are very different, so the most important rule when it comes to mushrooms is that first of all you need to know them.

The nutritional values of green beans – Italian Cuisine

Discover the nutritional values of green beans: beneficial effects and properties for a simple kitchen able to improve daily well-being

Also known as cornetto or tegolina, the string bean is tasty, versatile in the kitchen and rich in beneficial properties. Using it is easy, because it becomes the protagonist of salads and side dishes, but it is also good with pasta, risottos or soup. Let's discover the properties of green beans.

The nutritional values of green beans

According to the values in the tables of the Italian National Research Institute for Food and Nutrition, 100 g of cooked green beans provide 31 kcal. According to nutritional values in 100 g of raw beans there are 2.1 g of protein, 2.4 g of carbohydrates, for a total of 2.9 g of fiber. As usually happens with legumes, even in the case of green beans the food it is consumed after cooking. If you want to taste the natural beans you can steam them: combined with a portion of whole grains or with vegetables they are an ideal dish in a low-calorie diet. Green beans are excellent in salads, to be seasoned, warm, with a drizzle of extra virgin olive oil, vinegar and fresh onion, rich in purifying and disinfectant properties. Alternatively, stews can be enjoyed with tomato sauce.

Beneficial properties of green beans

Easy to grow in the garden, they are sown in theearly spring, when the danger of the last frosts is over. Green beans are a valuable source of vitamins, especially in groups A and C, in addition to the important fiber content and mineral salts, including calcium, iron, phosphorus and potassium. In 100 g of green beans we find 89 g of water. Poor calories, can be included in low-calorie regimens and in the diet of diabetics. The plant, whose scientific name is Phaseolus vulgaris, belongs to the Leguminosae family: it is consumed entirely, including the pod.

Wellness allies

Green beans have laxative properties; present aantioxidant action able to fight free radicals and have an anti-inflammatory effect. Thanks to the fiber content they help to reduce cholesterol levels, protect the mucous membranes of the colon and improve difficult digestion, alleviating disorders related to gastric reflux, constipation, hemorrhoids and ulcer. Perform a protective role for heart and arteries, preventing stroke and heart attack. The content of silicon, vitamin K and calcium present in green beans helps bone health.