Tag: reasons

Celery, 5 good reasons to use it more in the kitchen – Italian Cuisine

It gives a special touch to dishes, gives satiety and ensures fullness of beneficial substances. That's why adding it is a great idea, especially in winter

Used in the kitchen since ancient times, the celery it is a vegetable rich in healthy virtues. It can be considered to all intents and purposes a nutraceutical food, that is able to prevent ailments and diseases. In the winter period it has an extra gear because it is easily found in season and consequently ensures a greater amount of beneficial substances for the body. From minerals to formidable antioxidants. Furthermore, it has a particular aroma, ideal for enriching typical dishes of the period such as velvety, minestrone and soups. Let's see with the help of Valentina Galiazzo, a nutritional biologist specialized in clinical biochemistry, because it is convenient to add it to recipes and dishes.

It is great for those on a diet

One of the benefits of celery is that it is low in calories – about 15 per 100 grams. "Added during cooking to recipes based on vegetables and seasonal vegetables, it allows you to limit the use of salt, which in excessive doses promotes swelling, overweight and water retention. Its aromatic leaves in fact give a particular taste to the dishes. Celery is also good eaten raw to plug the classic hole in the stomach. It can be eaten as a pinzimonio before lunch or dinner or as a snack between meals. Contains fibers that have a good satiating power. Furthermore, chewing on its particularly crunchy stem promotes a sense of fullness , says nutritionist Valentina Galiazzo. But there is more. "Celery is rich in water and minerals that facilitate the elimination of waste through diuresis, to the benefit of the figure and health".

Contrasts aging

Celery is a good source of antioxidants. "Contains chlorophyll, vitamin E and carotenoids that block the action of free radicals and counteract oxidative stress, responsible for the aging of cells and tissues. In addition, it is a source of vitamin C, which promotes the production of collagen, a protein that defends the skin from wrinkles and premature signs of aging .

Promotes bone health

Celery is also a great ally for skeletal health. "It allows you to stock up on high amounts of vitamin K, a vitamin that decreases with advancing age, useful for fixing calcium in the bones and to defend against osteoporosis. To enhance its beneficial effects, it is ideal to combine it at the table with foods that are a source of lipids that facilitate assimilation such as fish, nuts, extra virgin olive oil or eggs ".

He is a friend of sight and heart

Celery also promotes eye health. "The merit is of the lutein of which it is rich which contrasts premature aging and prevents vision disorders," says the expert. This vegetable also promotes the proper functioning of the cardiovascular system. "Thanks to the richness of fibers and antioxidants, it slows the absorption of fats, including triglycerides and cholesterol, counteracting the onset of high blood pressure and cardiovascular diseases in general".

Promotes digestion and fights fatigue

Finally, celery has carminative properties. «It facilitates the digestive processes which tend to be slower during the cold months. In particular, it counteracts the accumulation of air in the stomach, which favors the sense of swelling and heaviness after meals ". Finally, celery is a good source of B vitamins. «It ensures in particular vitamins B5 and B6, useful for energy metabolism. It then provides copper, manganese and phosphorus, micronutrients that counteract fatigue .

5 good reasons to combine eggs with avocado at the table – Italian Cuisine

Combined and consumed in the right way, they ensure a good dose of energy and satiety and many beneficial nutrients for the body. That's why eating them together is worthwhile

Pairing eggs with avocado is a winning choice at the table and not just a matter of taste. This mix, in addition to being versatile, combined in the right way ensures many beneficial nutrients to keep fit and healthy. It is perfect for preparing avocado toast to eat for breakfast or as a snack or to enrich salads for lunch or dinner. "Combined with toasted wholemeal bread, it ensures a whole series of nutrients that provide a good dose of energy and satiety that lasts for a long time", explains the nutritionist Valentina Schirò, specialist in food sciences. "Combined with the fibers of seasonal vegetables and the complex carbohydrates found in brown rice and in general in all varieties of grains, it allows you to bring to the table a complete, balanced and nutritious meal". However, this mix should be consumed in moderation. "The ideal way not to risk overdoing fat and calories is to serve half an avocado paired with two eggs, preferably hard-boiled, no more than a couple of times a week", specifies the expert, who suggests 5 good reasons here. to choose this mix.

To strengthen brain health

The combination of eggs and avocado ensures a whole series of essential substances to protect brain cells. «The 'good' fats it is rich in keep neurons healthy. They also help metabolize glucose and promote brain activity. The essential amino acids instead favor the synthesis of neurotransmitters that are involved in its proper functioning. Finally, zinc, selenium, phosphorus and magnesium of which it is rich help to keep the mind quick, "says the expert.

To stay away from depression

Eating eggs together with avocado promotes the synthesis of hormones that counteract stress. "It ensures essential amino acids including tryptophan, the precursor of serotonin, the hormone of good mood and tyrosine, which facilitates the production of dopamine, the pleasure hormone. It also supplies vitamin D and B-complex vitamins that favor their production and help counteract anxiety and irritability .

To keep the heart healthy

The combination of eggs and avocado provides various nutrients that reduce cardiovascular risk. "Monounsaturated and polyunsaturated fats, such as Omega 3 and Omega 6, of which it is particularly rich, counteract the deposit of triglycerides and bad LDL cholesterol", explains nutritionist Valentina Schirò. "The combination of eggs and avocado also favors the regulation of blood pressure. It supplies potassium, a mineral that lowers sodium levels and facilitates the proper functioning of blood circulation .

To counteract aging

"Eggs combined with avocado are an excellent anti-aging. This mix contains vitamin C which promotes the synthesis of collagen and vitamin A, in the form of retinol and beta-carotene, which protects the skin from oxidative stress damage. To these is added glutathione, a powerful antioxidant present in avocado that blocks the action of free radicals and prevents cellular aging ", says nutritionist Valentina Schirò.

To combat insomnia

Eggs paired with avocado are also perfect for ensuring a super relaxing dinner. "Tryptophan promotes the production of melatonin, the hormone that stimulates sleep. The B complex vitamins and essential fatty acids increase its sedative action, while glutamic acid stimulates the production of Gaba, a hormone that relaxes the body and mind and improves the quality and duration of rest ".

Pasta and chickpeas: 5 good reasons to eat it – Italian Cuisine

It gives satiety, helps to stay away from tiredness and bad mood. Here are all the benefits of this dish and the combinations to bring to the table

Simple, good and full of healthy virtues. Pasta and chickpeas is one of the typical dishes of the Mediterranean diet. Cooked correctly and inserted in healthy and balanced menus, it is a recipe that combines taste and health. For example, it can be an excellent alternative to meat, fish and eggs. In addition, it provides a whole series of substances that promote the proper functioning of the body, provided that it is consumed in the right quantities. «A portion should never exceed 50 grams for pasta and 70 for legumes, advises the nutritionist Nicoletta Bocchino. «Both pasta and chickpeas are two very energetic foods. They provide about 350 calories each in 100 grams . As for the type of pasta, the advice is to prefer the wholemeal one. «Thanks to the richness of fibers, it ensures a greater sense of satiety. It also has a better impact on blood sugar. It makes the starches of chickpeas less absorbable by the body ". The advice is to always cook it al dente. «Prolonged cooking makes the starches of the pasta more easily assimilated and the dish less satiating. Eating pasta and chickpeas has several benefits for the figure and health. Here's what they are.

Promotes intestinal health

«Pasta and chickpeas is a dish rich in soluble and insoluble fiber, explains Nicoletta Bocchino. "The former, present in legumes, have a prebiotic action: they increase the number and biodiversity of the good bacteria that populate the intestinal microbiota. Once ingested, they arrive in the colon where they are fermented by microorganisms present in the intestine with countless advantages. For example, they improve the absorption of nutrients and strengthen the immune system. Insoluble fibers, on the other hand, stimulate bowel functionality and help manage and eliminate toxins and excess waste substances that promote weight gain ", says the expert.

Strengthen your muscles

«Legumes individually are free of cysteine and methionine. To ensure complete proteins, just associate them with the pasta which instead contains them. In this way, a complete dish is obtained containing the entire pool of essential amino acids that promote health and the maintenance of lean mass and the building of muscles and tissues ".

Counteracts cholesterol

Pasta paired with chickpeas helps to raise good HDL cholesterol levels and lower bad LDL cholesterol levels. "The soluble fibers of legumes associated with the complex carbohydrates of pasta, exert a control on the assimilation of fats in the blood, improving the work of the liver and consequently counteract the onset of hypercholesterolemia".

Fights bad mood

A plate of pasta and chickpeas is ideal on duller days. Provides a range of nutrients that promote calm and good mood. «Among these, tryptophan stands out, an essential amino acid that stimulates the synthesis of serotonin. It then provides complex carbohydrates, which in addition to favoring their production, help to stay away from energy drops .

Counteracts insomnia

Pasta and chickpeas is also an ideal dish for a restful dinner. "Thanks to the richness of B vitamins (vitamins B1, B2, B3, B5, B6 and B9) and tryptophan, it promotes the production of melatonin, the hormone that regulates sleep. It also ensures a great variety of minerals such as magnesium and calcium, which counteract the action of cortisol, the stress hormone ".

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