Diet, the best of the week from 30 November to 6 December

Diet, the best of the week from 30 November to 6 December

Let's find expert tips for losing weight and staying fit with your diet

Food plays a fundamental role in our health: everything we eat can have benefits on the body, but also some negative effects. For this reason we must learn to know what we bring to the table, so as to exploit all the therapeutic virtues of the foods we include in our diet.

For example, potatoes are very popular with young and old, so versatile in the kitchen that they represent a real "meal saver" for emergencies – also considering their high satiating power. They are particularly rich in antioxidants such as flavonoids, which exert their effectiveness above all in countering the formation of free radicals, one of the main risk factors for chronic diseases such as obesity and cancer.

Potatoes are also an excellent source of resistant starch, a substance that behaves like fibers: being for the most part not digestible, it reaches the intestine intact and here acts as nourishment for the bacterial flora. Its most important role, however, consists in reducing the absorption of sugars, which avoids dangerous glycemic peaks. A study published in the American Journal of Clinical Nutrition highlighted its effectiveness in improving insulin sensitivity.

During the cold season, persimmons are undoubtedly one of the most popular fruits, especially for their sweet taste. Thanks to the presence of numerous antioxidants, they have beneficial effects against chronic inflammation: vitamins C and E and carotenoids have a strong anti-inflammatory function, thus reducing the risk of the onset of certain diseases such as arthritis, diabetes and cancer.

Among the antioxidant substances there are also quercetin and kaempferol: according to research conducted on over 98,000 people, the intake of these flavonoids is able to reduce the risk of mortality from heart disease by 18%. Persimmons are therefore a panacea for heart health – on the other hand, their fiber content also helps reduce LDL cholesterol levels.

What about pears? They too play an important role in protecting the cardiovascular system. They are in fact rich in antioxidants, which promote the elasticity of blood vessels and help keep blood pressure, triglycerides and cholesterol under control. A study, the results of which were published in the European Journal of Epidemiology, showed that a single daily portion decreases the risk of heart disease by 6-7%.

Pears also contain good amounts of fiber, among which pectin stands out. The latter promotes the health of the intestinal bacterial flora and fights constipation, increases the sense of satiety and slows down the absorption of blood sugars. Its positive effects are therefore evident for those who want to lose weight.

In winter, many love to savor a good hot meal, and what better than a meat broth? Rich in nutrients essential for our health, it provides an important supply of mineral salts such as potassium, phosphorus, magnesium and calcium – the latter has a leading role in protecting the osteoarticular system and in counteracting onset of osteoporosis, an age-related disease.

The meat broth is also a panacea for digestion: collagen is present in the bones used for its preparation, which during cooking turns into jelly and facilitates the transit of food into the stomach. An in vitro study, the results of which were published in Food Science & Nutrition, then highlighted its ability to heal the intestinal mucosa in rats with colitis problems.

The holidays are approaching, and we know that resisting temptation becomes really difficult. This year, however, we can get ahead by doing a 9-day detox diet to eliminate toxins from the body and lose a few pounds, so that we are ready for Christmas. The diet is mainly based on plant foods, rich in fiber and antioxidants that help to get rid of waste. Of course, you need to drink plenty of water to reduce water retention and promote diuresis.

Finally, some scientifically proven tips to be able to reduce sugars in our diet: these substances are in fact harmful to health and are one of the main causes of overweight. We have collected 12 golden rules for adopting a healthier diet, finally freeing ourselves from added sugars – which are often hidden in the most unsuspected foods.

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