If you want to enrich your menu with nutrients, then do not forget to add seeds to your diet on a regular basis. We offer you an overview of the 5 best seeds for weight loss and proper nutrition and some examples of recipes.
One handful of seeds contains a complex of vitamins and minerals, proteins, fats, oils, and fiber. It is enough to lightly sprinkle them on a dish, for example, salad, porridge, or soup, in order to enrich the food at times with substances that have a beneficial effect on health.
TOP 5 MOST USEFUL SEEDS FOR WEIGHT LOSS
Dark brown or light golden small kernels. The first species has a slightly bitter taste, the second has a mild one. In the composition of omega acids lignans, phytosterols, lecithin, and fiber. Vitamins A, E, F, and group B, phosphorus, potassium and magnesium, selenium, zinc and iron, antioxidants.
Proteins – 18-19 g; fats – 42-43 g; carbohydrates – 28-29 g. Calorie content in 100 grams – 534 kcal.
Benefit: Improving lipid metabolism, accelerating metabolism, cleansing toxins, and toxins. The level of glucose and cholesterol is stabilized. This type of seed reduces appetite, removes excess fluid, improves the digestive tract.
Cons or Harm: Overeating discomfort, bloating. It is forbidden for allergies, stones in the gallbladder, cholecystitis, pancreatitis, gynecological problem
Where to add: To cottage cheese, soft cheeses, any porridge, salads, cream soup, vegetable stew. Use seeds for weight loss in the form of a decoction, jelly, infusion, compote. Mixed with kefir or yogurt, added to baked goods.
Flaxseeds are suitable for weight loss, proper nutrition, health improvement. They work no worse than fat burning agents, they help to consolidate the result for a long time. The daily norm is no more than 20-30 g.
2. CHIA SEEDS
Small, oval grains of white, black and grayish color. The taste is soft, nutty. Moisture is absorbed in a volume 5-10 times the volume of chia. As part of Omega (3 and 6), proteins, fats, fiber. Vitamins K, A, C, PP and group B, selenium, calcium, iron, potassium and magnesium, manganese, zinc.
Proteins – 16-17 g; fats – 30-31 g; carbohydrates – 32-42 g. Calorie content per 100 grams – 486-512 kcal.
Benefit: Normalization of digestion, the appearance of a long feeling of satiety and saturation of the body with energy. This type of seed improves hormonal levels and regulates cholesterol, supports the immune system, heart and brain.
Cons or Harm: Gas, bloating from overeating. It is impossible for allergies and low blood pressure, acute gastrointestinal diseases, inflammation of the oral mucosa, gums.
Add to: Smoothies, cocktails, dairy products, baked goods, cereals, salads, and snacks. Combine with fruits, berries, vegetables.
Chia is a superfood, one of the best seeds for a healthy lifestyle. They help to eliminate excess weight, supply a lot of nutrients, and satisfy hunger. Up to 1-2 tablespoons a day. You can replace chia with flax seeds, sesame seeds, walnuts.
3. SESAME SEEDS
General characteristics: Flat, small droplet-shaped grains of cream, black, brown color. The taste is delicate, nutty. The composition contains phytoestrogens, phytosterols, fatty acids, dietary fiber. Vitamins A, E, K, B and calcium, magnesium, potassium and phosphorus, iron, zinc, copper.
Proteins – 19-20 g; fats – 48-49 g; carbohydrates – 12-13 g. Calorie content per 100 grams – 565 kcal.
Benefits: Improving gastrointestinal motility, cleansing of bad cholesterol, lowering blood sugar. Seeds are used for weight loss, as they suppress appetite, saturate for a long time, support the work of the endocrine glands, metabolism.
Cons or harm: It is forbidden for allergies, stones in the bladder and a problem with blood clotting, gout, Wilson’s disease (failure in the exchange of copper).
Where you can add: In PP-desserts, cottage cheese and yogurt, mushroom soups, salads and cold snacks, sauces, gravies. Sprinkle sesame seeds over baked goods, crackers, or cookies.
Sesame is one of the best seeds to eat properly. Helps regulate weight and nourish with a complex of nutrients. The norm per day is 3 teaspoons. The black look is healthier. Substitution options: poppy, sunflower seeds
4. PUMPKIN SEEDS
General characteristics: Large greenish seeds, resembling watermelon seeds in shape. Pleasant nutty taste. In the composition of amino acids and proteins, lipids, dietary fiber, lutein. Vitamins C, K and group B, A, E, PP. Trace elements: phosphorus, potassium, magnesium, iron and zinc, iodine, manganese.
Proteins – 24-25 g; fats – 45-46 g; carbohydrates – 4-5 g. Calorie content per 100 grams – 556 kcal.
Benefits: Cleansing of toxins and toxins, improving sleep, stabilizing fat metabolism. Seeds saturate with energy, reduce the level of bad cholesterol, normalize the digestive tract and immunity, and help preserve muscles.
Cons or harm: From overdose gastritis, ulcer. It is forbidden to include this type of seed in the diet with exacerbation of chronic pathologies.
Where to add: Mixed nuts and dried fruits, vegetable salads, soups, pastries or PP desserts. Pumpkin seeds are added to cereals and muesli for breakfast. They make smoothies, healthy sweets, and muffins, bars, bread,
Despite the high calorie content, pumpkin seeds are recommended for weight loss, as the product stimulates lipid metabolism. No more than 15 pieces per day for 2 doses. Plus sunflower seeds – a low glycemic index.
5. HEMP SEEDS
General characteristics: Oval, pointed at the ends of the grain with a greenish brown color. Nutty flavor and aroma. In the composition of fiber, Omega-3 in a ratio of 3: 1 to Omega-6, amino acids. No gluten. Vitamins A, E, C, PP, group B. Minerals: calcium, phosphorus, magnesium, zinc and manganese, iron.
Proteins – 31-32 g; fats – 48-49 g; carbohydrates – 8-9 g. Calorie content per 100 grams – 553 kcal.
Benefits: Replenishment of energy reserves, activation of metabolism and waste of calories from adipose tissue, prolonged feeling of fullness. These seeds are recommended for a healthy lifestyle, as they have a beneficial effect on every organ and system.
Cons or harm: From overeating, abdominal discomfort, headache. It is impossible with intolerance, aggravated course of gastrointestinal diseases.
Where to add: After grinding into cereals, fermented milk products and pastries, vegetable salads. Prepare cutlets, dressings, sweets. An example of a dish to replace sweets is a cream of hemp powder and honey.
Hemp seeds are a real superfood, the leader in the proportion of Omega-3 in the composition. A small handful to accompany the main course will reduce your appetite for a long time. For proper nutrition, the seeds are ideal, but you cannot more than 1-2 tablespoons per day.
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