Experts suggest a account of edible supermarket fi

supermarket is frequented location, face an array of shelves, often by a detriment while attempting to choose, do no understand what is the real healthy foods; the additional hand, folk are often in the supermarket in consensus with inertia of habit and took the usual habit of purchasing food,Christian Louboutin High Heels, when those who ignore the real, nutritious and healthy, so you miss opportunities to many extra healthy.

here German nutrition experts invited Lady Qu Lei Nate and Tim Meltzer Seoul for our account of 50 most healthy food shopping account, make your choice more evidence-based, they will fine them the healthiest food is divided into 5 categories - were good for the heart, face, immunity, energy and slimming to the low, rich in vitamins, fiber, minerals, complex carbohydrates or unsaturated fatty acid characteristics.

taste buds decide
specialists caution shopping list: healthy food alternatives or not, everyone's savor but also by the decision: If you absence to eat to make their own indignation, hatred, even although nutrient-rich, can not make real benefit; only way to those who can make their own food and merry people feel in array to really enjoy the beauty and health.



first: protect the heart of food
these foods contaof special notely rich in unsaturated fatty acid, or folate, can reduce cholesterol levels and blood vessel through a special nutrient to maintain flexibility.

oranges: the obstruction of atherosclerosis and exertion infarction
citrus fruit is not only an important human source of vitamin C intake, but also provides valuable human essential folic acid. Often enjoy a glass of fresh squeezed orange juice or eat fresh oranges should be your diet. Do not eat the orange and white stripped cable network expunged, regardless of sweet orange, tangerine or mandarin orange, some are rich wire network to protect human health effective substances - antioxidant hesperidin (hesperidin), which is expert at fighting free radicals. One of the folic acid through vitamin B6 and B12 to shirk undergoing the protection of human atherosclerosis and myocardial infarction.
; ;
Oatmeal: Oatmeal is rich in cholesterol buster
fiber material to promote bowel movements, that β-glucan. Studies have shown that: β-glucan can effectively reduce cholesterol levels. Consumption of 50 grams of oatmeal every day is enough to meet human needs. In addition, oatmeal are rich in other sub-plant elements, such as phenolic acids, phytosterols, and saponins, are anti-cancer and anti-atherosclerosis breakfast (containing small fruit, walnuts, raisins, etc. and eat oatmeal with milk paste).

linseed: heart protector
food quite center of the absence of conservation of α-linoleic acid. Linseed on the inverse, it is rich in linoleic acid such - 100 Solskjaer pockmarks in the α-linoleic acid containing 16.7 grams. Also, flaxseed are rich in fiber may regulate cholesterol levels. To achieve the effect of defending the heart, should be eating a tablespoon a day can be joined to cereal or salad mixed salad vegetables to eat.

monster fish: a giant heart guard
slightly reddish meat of fish, they are inclusive of a kind of scanty nutrients, such as increased thyroid iodine, bone of vitamin D, selenium protects cells and strong teeth fluoride. Its tuna-rich ε-3 fatty acids, principally noted, can protect blood vessels and inhibit inflammation.

olive oil: olive oil health generalist
single type of unsaturated fatty acid content is high, which has cholesterol-lowering effect. Studies have shown that replacing beast portly with olive fuel better. Olive oil contains factory sterols can lower cholesterol levels and risk of colon cancer. So, usually to eat more olive fuel, eat fewer ruddy meat and tall portly dairy productions, eat more fish, fruits and vegetables.

rapeseed oil: unsaturated fatty acids Star
rapeseed oil rich in vitamin E, a mild and pleasing taste, cooking heat better performance. Rapeseed oil fatty acid essay is also very good: contains a single type of unsaturated fatty acids up to 50% or more, to protect the heart of the α-linoleic acid has reached about 10%. 1 spoon of rapeseed oil contained in the food ε-3 fatty acids on the human body to be able to meet the amount.

red grape juice: Vascular good friends
red grape skin are rich in resveratrol can protect the heart and blood vessels and lower cholesterol levels. In addition, the Stanford University study showed that: Regular consumption of red grape juice will help to inflate arteries.



II: orange beauty and food
melon: protect the skin from the outside globe against
latest research shows that carrots, apples and other fruits rich in antioxidant efficiency of manifold substances. Skin, liver and kidneys with the same dependent vitamins, trace elements and amino acids to maintain the body's metabolism to stay healthy. Only from the diet to the body essential nutrients, can make the skin cells remain always young. As long as we eat beauty of food, a few weeks can make the skin becomes firm, connective tissue more springy,Christian Louboutin Sandals, will be more healthy seeing. Beauty foods are rich in many nutrients, such as β-carotene and other pigment material that protects the skin from external influences and improve cell renewal. These fruits contain vitamin C can tighten connective tissue, vitamin E to reserve the skin bounce - and the food containing the above ingredients generally radiate orange.

melon: protect the skin from the outside world against
one pound melon calories equivalent to a chocolate. Because of its high sugar content, this fruit is really a sweet hobby instead of who the best food. The benefits of melon skin on the human body should be attributed to its β-carotene-rich. Red and yellow plant dyes that protect skin from outer environmental impacts. In all of the fruit, melon to contain 5 milligrams per 100 grams of β-carotene and obtain

Tomatoes: The prescription as smart skin
tomatoes in addition to vitamin C, vitamin E and β-carotene, but also contains a highly effective substances - lycopene, was glory. Lycopene β-carotene than 8-10 times stronger effect. Lycopene is a plant hormone, vice, protect cells and skin effect, the experts also capture free radicals. Lycopene in time to control this kind of material caused by aging and protect skin cells from damage. However, lycopene is only accessible in the food after heating, the only access it can be entirely absorbed by the body.

almonds: almond skin
justifying winner known as It is rich in β-carotene and vitamin E can protect the skin and connective tissue from the environmental shock caused by the oxidation state. One of magnesium can enhance the resistance of the accent reaction, and fibrous material can promote digestion. Selected smoked food without sulfur (vulcanization) of almonds, a better cosmetic effect.

carrot: carrot skin guardian seraph
rich in β-carotene, known as Beautiful carotene in the body into vitamin A,Christian Louboutin D'Orsays, can help to create a sulfur content of the horny substance (keratin), the natural protective film. To keep the skin soft, promote self-healing competence of the skin after sunbathing and cell department. If the body lacks vitamin A, the skin under the strong ultraviolet radiation will be horny. If you eat foods rich in carotenoids (including pumpkin, spinach, melon), the process slows down skin tan, and gradually takes on a natural copper color. Vegetables rich in carotenoids, plant oil or butter cooking petitions. Otherwise, the body can not absorb fat soluble vitamins A. Food as a sunscreen, sun loving people should eat more.

peas: skin flat recipe
skin is smooth and depends mainly on the epidermis, the outermost wafer of skin architecture condition. One of the most important components of the protein. Cysteine ​​in the epidermis plays a special role in this, it is the transport of sulfur protein, can protect the skin from drying and sunburn. The skin of cysteine, the more elastic. Because of this beautiful material is tough to see through the skin concern products to skin cells, so the need to eat more protein-rich destination for food. Soy foods, egg and onions are rich in protein. For cysteine ​​to protect the skin, you need vitamin C as allies. Therefore, the daily need to add fresh fruits and vegetables.

Apple is known as
Although Apple does not contain a special material to disc, but it contains 30 varieties of minerals and trace elements as well as many important vitamins. A high proportion of fructose in the apple, can keep blood sugar levels constant, and thus avoid causing precocious aging of skin cells, inflammation and insulin loosen. In addition, the acid contained in apples and its role as biological toothbrush: eat an apple will be able to establish a healthy spoken flora. Even better, Apple latent indigestible fiber material able to be more active promotion of intestinal peristalsis. As the apple peel contains most serviceable biotin, so Apple should be wash before eating, eaten with their skins.

Berry: Berry
face flicker of the recipe, such as blackberries, blueberries, raspberries, mulberries, gooseberries, are rich in antioxidant phenolic and flavonoid glycosides. Such substances can protect cells from high aging too rapid and from the context, thus helping to prevent cancer and myocardial infarction. Often enjoy berry fruit, can the human body from intake to almost all the required material to protect the skin efficiently. Enjoy a handful of strawberries a day is enough to meet the body to create collagen fibers of connective tissue in the required amount of vitamin C daily needs. New research confirms that blueberry phytochemicals its Vice-rich polyphenols protect cells than the effect of orange three times; BlackBerry for its high content of bronze and iron to provide sufficient oxygen to the blood, so that a fashionable face glow.



third category: apt make you vigorous food
multiflora good side
stabilize blood sugar after eating complex carbohydrates foods lasting satiety and contribute to insulin activity a character. Vitamin B and magnesium protective substances known as muscle and cells of the best source of nutrition. Office operators can be rich in vitamin B and magnesium from the food intake of sufficient nutrients to maintain energy.

Wild Rose: a stable blood sugar, such as raw recipe
brier fruit taste is not good, so often after the consumption of processed slurry results. This fine red fruit is very rich in vitamin C, even later cooking but also to retain its high content (per 100 grams of multiflora rose jam contains 80 mg of vitamin C). Another advantage is that multiflora rose fruit contains a stable blood sugar and glial cholesterol-lowering effect, and multiflora rose pulp can be directly added to the mixture of wrapped bread or cereal paste, drinks and salad dressing in the food.

blueberry: antioxidant power of a
highest antioxidant fruit is naught other than non-blueberry. This small blue berries involve phytochemicals most abundant anthocyanin. With its muscular antioxidant activity in the blood vessel wall to stop the deposition. In appending, the blueberry is likewise rich in tannin, with effect on diarrhea. It should be eminent that the savage blueberry contains the highest antioxidants.
; ;

rough rye flour with bran bread: brawn bodybuilding recipe
coarse rye flour with bran bread are rich in fiber material that makes some people long-term livelihood of satiety, and its rich magnesium and B vitamins are especially important for muscle feature. Bio rye sour dough roasted semolina bread can provide important nutrients needed by the body. The bran of whole wheat bread with turkey or direcotry Emmental cheese, known as food membranes invigorating recipe.

walnut oatmeal mixture: add strength to the recipe
eating complicated carbohydrates have sustainable vigor library to enrich the body, but does not cause blood sugar fluctuations. Do not eat sugar or honey and add a mixture of oatmeal walnut, it is their effectiveness! Walnuts provide important fatty acids the human body, but noted that consumption of walnuts and mixed cereal glue between the afterward training should be separated at two hours.

Millet: Energy Star
100 克 millet will be able to encounter energy and protein needed by the body's metabolic conversion of vitamin B6, magnesium and oxygen in the muscles minerals iron transport experts on Demand. Either pasta or other meters can not be a comparable. Therefore, do not let the millet and you missed! Millet and cook about 20 minutes to eat, and more digestible, such as add rises, onions, tomatoes, food, nutrition better.

beans: canned protein Star
needed by the body of the pod can provide important complex carbohydrates and amino acid mixture. It is rich in protein and vitamins. The advantage is cozy to cook and eat, and save cooking time. Green beans are rich in fiber material (per 100 grams with 6.2 grams), helps to regulate the tolerate and promote absorption. Canned pearly beans, lentils, lentils, lentils and peas are a real health food!

cinnamon: Cinnamon appetizer with the efficacy of appetite, and mild spastic gastrointestinal curative. Study confirmed that the polyphenol compounds in cinnamon are rich in type II diabetic patients can reduce blood glucose levels and blood lipid values. Blood sugar level constant, we can improve your efficiency.

vegetable juice: fluid vitamin
vegetables rich in phytochemicals, antioxidants such as carotenoids and flavonoids. Vegetable soup made of vegetables and drink,Christian Louboutin Slingbacks, which contains these nutrients also exert their effects. Thus, in response to increased oxidative stress should drink vegetable juice. Vegetable juice, such as a new mill or Tabasco peppery pepper sauce (chili) seasoning, the better. It is also a good exercise drink after drink, three servings of vegetables a day can be used as a fruit.



fourth category: improve immunity of food
Kiwi is rich in vitamin C
food is represented by additional immunity: protection of cells containing highly rich material, such as polyphenols, flavonoids and other phytochemicals vice. Regular consumption of such foods can decrease the risk of cancer and catching ailment risk and to entire the body's compartments to provide the best nutrients.

Kiwi: fruit rich in vitamin C
if servant or imported kiwi fruit contains vitamin C, much more than other citrus fruits. So every morn, or go intermittently, may hope to enjoy the wonderful taste of a kiwi! Kiwi will contain only two 150 mg vitamin C, sufficient to meet the body's antioxidant and thus protect the cells on Demand.

yogurt: yogurt with probiotic intestinal Guardian
promote the effectiveness of the immune system, which can be attributed to the bacteria in the intestines to amend resistance. That probiotics can reduce cold omens and even shrink revitalization period. Probiotic yogurt should enjoy each day, so as to produce the lusted preventive effect.

soy products: Asia Star
healthy soy products such as tofu, soy breast plant in Asia by the West as the premier health food star. Soy products rich in calcium, cholesterol free and provide the full sense of the human body can maintain a valuable protein. In addition, they are rich in phytoestrogens. Medicine accustomed that estrogen can reduce the risk of milk cancer and cardiovascular disease risk, even the grief of menopause is also effective. Meanwhile, the plant hormone similar to the hormone has anti-cancer effect, but the important object is to regularly eat soy products.

beef tenderloin: the immune system enhancers
fillet of beef is not only low in fat, and contains zinc than meat, lamb, chicken or turkey much more. Per 100 grams of tissue acid contained up to 740 mg. In addition, it is rich in vitamin B12 and iron. This blood and oxygen to the body is particularly important. Study confirmed that the combination of zinc and acid union is to create a mighty driving force of the immune system.

spinach leaves: green sorcery
refrigerated spinach in the refrigerator than on the shelves of spinach vegetables contain carotenoids, vitamin C and folic acid is more abundant. In addition, the arsenal of fresh spinach may be generated when nitrite - which is carcinogenic nitrosamine generation stages of arrangement. On the contrary, in the freezer for frozen spinach frozen instantly after farm will not produce the upon. Best to buy fresh spinach wasted immediately, storage will be contained in the loss of expensive nutrients.

Ginger: Anti-aging decline dementia
the yellow sauce recipe in addition to promoting the effectiveness of digestion, but also highly anti-oxidant properties. University of California Researchers confirmed: ginger brain against Alzheimer's disease platelets typically have a premonitory effect. Ginger almost no calories, can protect cells from free radical harm.

chocolate: antioxidant opposition free radicals
enjoy chocolate can make a human produce pleasure. The more bitter the taste of chocolate, the higher the cocoa content. Cocoa beans Cocoa beans contain alkali concentration can promote consideration to the effect. In addition, cocoa is also rich in flavonoid glycosides, high oxidation resistance, can effectively prevent free radicals and cancer, and can even lower blood oppression. Studies have shown that: only a few small chips of black chocolate to have a preventive effect, but do not eat too many.

green tea: Green tea contains anti-cancer drink
highly antioxidant catechins, which protect cells even higher than the effect of vitamin E! Taiwan study confirmed that drink green tea can even improve bone density, so amuse drink two cups of green tea per day.

cranberry fruit juice: Bladder Protection Star
study confirmed: Drink two glasses of bitter sweet cranberry drinks can prevent cystitis. This berry fruit are rich in proanthocyanidins have anti-adhesion of the amazing, thereby preventing the breeding of bacteria live. With ore water alternatively soda water and cranberry merged drink special medley of fresh and tin be refreshing.




fifth category: weight-loss diet food
pineapple recipe
natural desire suppressant here to recommend to you the weight-loss diet food, and either are low in calories yet rich in vitamins and minerals, or reason a sense of full health and can promote bowel activities fibrous food. Therefore, the accent ashore weight loss, but would like healthy people, the food is good but the.

pineapple: a natural appetite suppressant that only fresh pineapple recipe
only with slim enzyme - bromelain and rich chrome. Bromelain can prevent the accumulation of fatty particles in fat library. Chromium can perform as a natural appetite suppressant role of blood glucose levels and insulin levels remain stable. Peel and slice mellow pineapple in addition to salt water after the dip was palatable.

Mango: shape slim food
mango contains only 60 calories per 100 grams of calories, but high in nutritional value. Mango with its high content of β-carotene and vitamin C to capture the duo known as the radical artiste. In addition, the mango is rich in B vitamins folic acid, contained in the water up to 82%! Their calories low, but very easy to cause saturation. Mango, such as health food, a good motif to dip salt water will taste better. In addition, the mango is also used as ingredients cooked appetizers, dishes to add a strong flavor.

Papaya: Papaya
promote digestive function may provide a rich body of enzymes, which are rich in vitamin B2, C, and vitamin A, known as the cell guard. Papaya contains papain, chymopapain, lysozyme and lipase can promote fat decomposition. If you feel the taste of papaya was too bitter, you can pour a few drips of lemon juice or a morsel of honey for human consumption.

skim milk: slim drink a glass of skim milk
calories and only half of entire milk, and about not fat (0.5%), but they are rich in potassium and bone calcium. As a high protein content of skim milk, after drinking can better maintain satiety, and thus became all the dieting method accustomed by the best food between meals. Made with the pulpy fruit juice, or mix attach the skim milk mixed drink known as vitamin drinks. Each glass of skim milk contains only 50 calories, but provide the body with low calorie protein.

coarse flour with bran bread: prohibition of mercenary weight-loss diet recipe
not work semolina bran bread, rye or oat bread both, contain and maintain satiety promoting peristalsis cellulose . Cellulose to maintain constant blood sugar levels, prevent hunger and greedy aggressions.

sauerkraut: intestinal scavenger
fresh sauerkraut is a good helper for your intestinal health: the lactic acid intestinal flora to create a gainful operating environment, promote bowel movements contained in cellulose, there help conduct a clean-up of the intestines. In addition, it provides anti-cancer isothiocyanate (mustard oil).

pepper: calorie and fat burning accelerator
chili is a real bomb of vitamin C, can contribute to an creature to produce enough hormones to ensure the successful completion of burning fat. If you eat spicy chili-flavored dishes and sweating forehead, then played a role in this regard is the chili: it allows the body 25% increase in body heat, which method that the increased calorie burning! Pepper contains capsaicin and also to promote the generation of saliva and digestive juices. Studies validation that normal consumption of chili and help skinny the blood. Daily intake of at fewest 300 milligrams of vitamin C, equivalent of 200 grams of vitamin C contained in the amount of pepper. If you spicy mouthful of blaze, the turbid water is no good, you should drink milk or eat bread,Christian Louboutin Discount, will be able to capsaicin compound out.

crabs: slender recipe
shell, shell seafood (eg crab, crayfish, lobster) and bivalves molluscs (such as mussels, cockles, clams) is the best source of protein, but also to provide a rich body of zinc. Crab meat has been capable to promote body fat flaming, thanks to its slim vitamins - pantothenic acid. It provides energy, expedited lipolysis. In addition, the crabs can contain large values of protein to promote the consumption of fat the body to produce ample hormones, this will be the collection of cellulite more rapidly dissolved away. Best steamed or cooked food every week 2 to 3 times the crab. Each 100 grams of food taste better dipped in lemon juice.


Water: Long Live the recipe
water is the foundation of human metabolism. It is the only Berlin, Germany, scientists base that fasting and a half liters of water, its energy will mushroom basal metabolism by almost 50 calories. Remember, the minimum annual requirement of 1.5 liters volume.



healthy eating golden rule
○ The 1st day is the most momentous meal of the diet.
○ ideal addition to daily meals snack: bananas, avocados, dried fruits.
○ eating fruits and vegetables daily 5 times. Eat more fruits, salads, fresh vegetables and fruits, bread flour or coarse food grains, rice, milk, cheese,Christian Louboutin Flats, tofu.
○ drinking 2-3 liters a day (rather mineral water or tea).
○ eating carbohydrate-rich food daily or potatoes.
○ daily low-fat dairy products.
○ daily consumption high-quality vegetable oil.
○ weekly expense of fatty fish (fresh, frozen or canned low-temperature fish) 2. Any food containing unsaturated fatty acids known as the best health food.
○ eat beef double a week, is green as possible.
○ eat fiber-rich foods can promote bowel movements. Food fruits and vegetables contain substances that help digestion and absorption.
○ sugar, candy, sweet drinks containing nutrients is low. They are adverse to health, the passageway of time can make a person sick. For metabolism, the Sugar Bowl in the role of the sugar produced is like a
○ salt will lead to high blood pressure, catching the body of water, the blood vessels chance alley. Cooking rather less salt, use more spices instead.
○ the best on the chart to drink less liquor and eat less food salami, sugar and processed foods, because invisible fat.