Yes you You should eat your vegetables for many reasons.
“Vegetables naturally contain antioxidants, vitamins and minerals and are low in calories, so they should be the staple food of the diet,” said Annelie Vogt von Heselholt, RD, founder of Dietitian Doc. .. “It also helps prevent chronic diseases such as heart disease and cancer.”
Vogt von Heselholt states that a good goal is to fill half of the plate with vegetables. “In other words, a man must have at least 3-4 cups per day. One serving is usually one cup of raw or cooked vegetables, or two cups of raw green leafy vegetables. Means. “
So are vegetables such a benefit for weight loss?
Absolutely — and one of the important reasons is fiber.
“Almost all varieties of vegetables can lose weight due to their high fiber content. This allows us to feel full longer. The antioxidant content is very high. It’s high, antioxidant, and low in calories due to its high water content. It’s incredibly healthy, but still full, “said UCLA Fielding School of Public, Senior Clinical Nutritionist at the UCLA Medical Center. Health assistant professors Dana Ellis Hunnes, Ph.D., MPH, RD said. “By adding vegetables to your diet, you won’t fail to lose weight or maintain.”
Ellis Hunnes emphasizes that dietary guidelines recommend 5-9 servings of fruits and vegetables daily. (Please see here for the breakdown.)
“Vegetables are naturally very low in calories and fat, so you can eat a lot without gaining weight. A serving of vegetables has 20 to 50 calories, but a bowl of pasta or rice has about 200 calories. You can easily and safely manage your weight by using high-calorie foods instead of vegetables, “says Vogtvon Heselholt, who says vegetables are also rich in water and fiber.
“Fiber provides volume that keeps you feeling full while suppressing your appetite. Fiber also prevents changes in energy levels and blood sugar levels and reduces fat buildup,” she says. “Fiber does not provide calories, but bacteria in the intestines can eat it and affect weight loss. As a result, fiber helps you feel longer and more satisfied. Let you naturally eat less and lose weight. Vegetables also take longer to chew and eat, which means you generally eat less. “
Want to enjoy the benefits of vegetables in your diet? If you want to lose weight, check out these 7 great vegetables.
arugula
If you want to see the numbers on the scale go down, add this dark leafy vegetable to your salad, pasta, or even a smoothie pronto.
“”[Arugula] It is a flavorful green. It’s a spicy, very tasty and interesting salad base. It’s rich in fiber, folic acid, vitamin K, and other vitamins and minerals, “says Ellis Funes. The overall calories that can be eaten during a particular meal.
broccoli
Is there a healthier and more chewy treat than a broccoli stalk cut with a little salt?
EdwintanGetty Images
“Broccoli is low in calories, rich in water, fiber, and vitamin C, all of which can help you lose weight, especially vitamin C, which shows some potential as an aid to weight loss,” Vogtvon Heselholt said. I am saying. “Researchers believe that it is the antioxidant and anti-inflammatory effects of vitamin C that have a positive effect.”
cauliflower
Cauliflower is another Brassicaceae vegetable for your consideration.
“In addition to being low in calories and high in water, fiber and antioxidants, cauliflower is extremely versatile. It can be baked, roasted, freshly used, smoothies, soups and stews. It can be frozen and used. Replacing regular pizza dough, white rice, or macaroni and cheese with cauliflower can save over 400 calories, “says Vogtvon Heselholt.
She adds: “Cauliflower has also been shown to be inversely correlated with body weight, which means that higher intakes result in less weight. Researchers have attributed this association to higher fiber content, appetite, and satiety. , It is believed to be due to the reaction of glucose and insulin, and its effect on fat accumulation. “
Spaghetti squash
As Vogt von Heselholt explains, spaghetti squash, like cauliflower, is low in calories and rich in water, fiber and antioxidants.
Lauri PattersonGetty Images
“It’s also a great alternative to pasta dishes, gratin and casseroles. It may help promote weight loss. Spaghetti squash fiber slows gastric emptying, which helps reduce hunger and appetite.” She says.
Jicama
To get large amounts of fiber and vitamin C, don’t overlook this Central American staple. Jicama is native to Mexico and can be enjoyed raw or cooked like freshly baked “Jicama fries”.
“Jicama is a delicious, delicately flavored root vegetable that is low in calories, high in fiber, and high in water,” says Ellis Funes. “It takes the volume of your stomach without adding a lot of calories, it can reduce the overall calorie intake per day for that diet and promote weight loss.”
cabbage
Whether you’re frying cabbage in oil and adding a little sherry vinegar to make a healthy side dish, or as a base for a salad, incorporate this slimming vegetable into your diet as much as possible.
platformGetty Images
“Cabbage is low in calories and high in fiber, so you can stay full without all the calories,” says Vogtvon Heselholt. “Cabbage is thought to promote weight loss by balancing glucose and limiting the insulin resistance found in oxidative stress, inflammation, and diabetes.”
zucchini
Regardless of whether you choose zucchini or other summer squash, add this vegetable to your grocery cart on a regular basis.
“Zucchini is another vegetable filled with water and fiber while keeping calories low,” says Ellis Hunnes. “It can go with grilled, grilled, grilled, sautéed, and any flavored dish.” Ellis Hunnes, like any other vegetable, zucchini adds bulk to the diet without adding a lot of calories. I emphasize that. This is all thanks to the fibers.
This content is created and maintained by third parties and imported into this page so that users can provide their email address. For more information on this and similar content, please visit piano.io.
