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Supermarkets are frequented place, face a heap of shelves, people often appear at a loss in the alternative, do not know which is the real healthy food; the other hand, people are often in the supermarket in agreement with the inertia of habit and took the usual habit of buying food, while those who bypass the real health food nutrition, so you miss opportunities to many more healthy.

here evidence-based. they will fine them the healthiest food is divided into five categories - were good for the heart, face, immunity, energy and body heaviness to the low, rich in vitamins, fiber, minerals, complex carbohydrates or saturated fatty acid characteristics.

taste buds decide
experts remind shopping list: Select the food healthy or not, everyone's taste but also by the decision: If you need to eat food that their resentment, disgust, even if the nutrient-rich, can not make real benefit; only enjoy the experience of those who can make himself cheerful people to food, can truly enjoy the charm and health.

first: Protect Your Heart Food
these foods contain particularly rich in unsaturated fatty sour, or folate, can dilute cholesterol levels, and via special nutrients to reserve the blood container flexibility.

oranges: the hindrance of atherosclerosis and infarction
exertion is not only a human intake of citrus fruit an important source of vitamin C, also provides valuable human required 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 pearly stripped wire web was expunged,GHD Ireland, regardless of sweet orange, tangerine or mandarin orange, some are rich wire web to protect human health efficient material - antioxidant hesperidin (hesperidin), which is against free radicals experts. Including vitamin B6 and folic acid by B12 to protect the body to avoid undergoing from atherosclerosis and myocardial infarction.
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oatmeal: Oatmeal is rich in cholesterol buster
promote peristalsis of the fiber material, the β-glucan. The results show that: β-glucan can mainly reduce cholesterol levels. Daily consumption of 50 g oatmeal enough to meet human needs. In addition, oatmeal are rich in other sub-plant ingredients, such as phenolic acids, phytosterols, and saponins, are anti-cancer and anti-atherosclerosis breakfast (containing the small fruits, walnuts, raisins and oatmeal with milk consumption paste).

linseed: cardiac protection of God
food is the absence of protection of the heart α-linoleic acid. Linseed on the opposed, it is rich in linoleic acid, which - 100 Kea Asako to contain 16.7 grams of α-linoleic acid. At the same time, flaxseed are rich in fiber may regulate cholesterol levels. To achieve a protective effect, consumption of 1 tablespoon per day should be added to the mixture of oatmeal or cold salad dish to eat.

monster fish: the heart of the immense defender
slightly reddish flesh of fish, they are inclusive of a kind of scarce nutrients, such as increased thyroid iodine, strong bone of vitamin D, selenium protects cells and strong teeth fluoride. Tuna is rich in its ε-3 fatty acids in particular is famous, can protect blood vessels and disallow inflammation.

olive oil: olive fuel health generalist
single type high content of unsaturated fatty acids, which have lower cholesterol effect. Studies show that replacing animal fat with olive oil better. Olive oil contains plant sterols can lower cholesterol levels and risk of colon cancer. So, all pay more olive oil, eat less red meat and high fat dairy products, eat more fish, fruits and vegetables.

rapeseed oil: unsaturated fatty acids in rapeseed oil Star
vitamin E, a mild and jolly taste, cooking heat better extravaganza. Fatty acids in rapeseed oil is also very good: one type contains 50% unsaturated fatty acids than to protect the heart of the α-linoleic acid has approached about 10%. 1 spoon of rapeseed oil contained in the food ε-3 fatty acids on Demand will be able to meet the body.

red grape juice: friend &
vascular skin of red grapes are rich in resveratrol can protect the center and blood vessels and lower cholesterol levels. In addition, Stanford University learn showed that: Regular consumption of red grape beverage can help inflate artery.

II: orange beauty beauty food
melon: Protecting skin from the outside world against
new study, carrots, apples and other fruits rich in antioxidant efficiency of various substances. Skin, liver and kidneys with the same dependent vitamins, trace elements and amino acids to maintain the body's metabolism to linger healthy. Only from the diet to the body essential nutrients, can make the skin cells remain always juvenile. As long as we eat beauty of food, a few weeks can make the skin become tight, connective tissue more resilient, will be more healthy seeing. Beauty foods are rich in many nutrients, such as β-carotene and other pigment material, can protect the skin from external influences and improve cell renewal. The fruit contains vitamin C can tighten connective tissue, vitamin E can make the skin to maintain flexibility - and the food containing the above ingredients generally scatter orange.

melon: Protecting skin from the outdoor earth against
one pound is equivalent to a chip of melon calorie chocolate. Because of its high sugar content, this fruit is actually the best place of dessert Addicts food. The benefits of melon skin on the human body should be attributed to its rich in β-carotene. Red and yellow plant pigments that protect skin from outer environmental effects. In all of the fruit, the melon to contain 5 milligrams per 100 grams of β-carotene was

Tomatoes: The recipe for pretty peel, rich in vitamin
tomatoes in addition to C, vitamin E and β-carotene, but also contains a high substance - lycopene, was glory. Β-carotene, lycopene than 8-10 times stronger effect. Lycopene is an associate of plant hormone, has a protective effect of skin cells and also capture free radicals experts. Lycopene may inhibit this time the material caused by aging and protect skin cells from mar. However, lycopene is only obtainable in the food after heating, and only so that it can fully absorbed by the body.

Almond: almond skin
justifying champion 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. Magnesium which can promote the resistance of the stress feedback, while the fiber material can enhance assimilation. Fresh clouded co-optation without sulfur (vulcanization) of almonds, a better cosmetic effect.

carrot: skin guardian angel
carrots are rich in β-carotene, known as Beautiful carotene in the body into vitamin A, can help to create a sulfur content of the horny substance (keratin), the natural protective film. To keep the skin soft, promote self-healing aptitude of the skin after sunbathing and cell division. If the body lacks vitamin A, the skin beneath the strong ultraviolet radiation will be horny. If the consumption of carotenoid-rich foods (including pumpkin, spinach, melon), tan skin, slow the process,GHD Hair Straighteners, and gradually takes on a natural copper color. Carotenoid-rich vegetables and the petition of plant oil or butter for cooking. Otherwise the body can not absorb the fat soluble vitamins A. Food as a sunscreen, sun loving people should eat more.

peas: recipe
skin smooth skin is smooth, at the outset depends on the epidermis, the outermost membrane of the structural condition of the skin. One of the most important components of protein. Cysteine in the epidermis activities a special role in this, it is the transport of sulfur protein, can protect the skin from drying and sunburn. The skin of the cysteine, the more elastic. Because of this beautiful material is tough to penetrate through the skin attention products to skin cells, so need to eat more protein-rich destination for food. Soy foods, eggs and onions are rich in protein. In array to protect the skin cysteine requires vitamin C as an ally. So every day the need to add fresh fruits and vegetables.

Apple is known as
While Apple does not contain a special material to record, but it contains 30 varieties of minerals and trace elements and many important vitamins. A high proportion of fructose in the apple, can keep blood sugar levels constant, and accordingly dodge causing premature aging and skin inflammation and insulin release. In addition, Apple and its role as the acid contained in biological toothbrush: eat one apple will be able to build a healthy oral flora. Even better, Apple potential indigestible fiber stuff able to be more spirited improvement of intestinal peristalsis. Most of the apple skin contains profitable biotin, so Apple ought be rinsed before eating, neat, skin to eat together.

berries: raspberries
face flicker in 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, you can learn virtually all of the human body needs exposure to the conservation of the skin and effective material. Enjoy a handful of strawberries a day is enough to meet the body to create collagen fibers of connective tissue in the necessitated amount of vitamin C daily needs. New research confirms that blueberry phytochemicals its polyphenol-rich than vice orange three times the effectiveness of protection of cells; BlackBerry for its high content of bronze and iron to provide sufficient oxygen to the blood, so that a fashionable face glow.

third category: the food makes you vigorous
Multiflora good side
stabilize blood sugar after eating complex carbohydrate foods lasting satiety, and facilitate the role of insulin. Vitamin B and magnesium protective substances known as muscle and cells the best source of nutrition. Office workers can be rich in vitamin B and magnesium dietary intake of sufficient nutrients to maintain energy.

Wild Rose: a stable blood sugar, such as raw fruit recipe
multiflora savor is not agreeable, so often later the expense of pulp processing results. This fine ruddy fruit is very rich in vitamin C, even afterward cooking can nourish its tall content (per 100 grams contains 80 mg of vitamin jam Rosa multiflora C). Another vantage is that canker gum fruit contains a stable blood sugar and cholesterol-lowering achieve, meantime the Wild Rose pulp can be instantly added to the medley of coated bread or porridge, drinks and salad wearing in the food.

Blueberry: Antioxidant power of a high oxidation resistance
non bilberry fruit is nobody other than. This small blue berries of the plant contain the most abundant anthocyanin dye.In addition, the blueberry is also rich in tannin, with the effect of diarrhea. It should be noted that the savage blueberry contains the maximum antioxidants.
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coarse rye flour with bran bread: muscle bodybuilding recipe
coarse rye flour with bran bread are rich in fiber material will enable folk to maintain long-term satiety, and its rich magnesium and B vitamins are particularly important for muscle function. Bio-baked rye sour dough bread flour can provide raw important nutrients needed by the body. The bran in whole wheat bread with turkey slices, or Emmental cheese food recipe known as the dynamic excitation.

Mixed cereal
Walnut: add recipe
power consumption of complex carbohydrates can permanently enrich the library of person energy, but does not cause blood sugar fluctuations. Do not eat more sugar or honey and add cereal mix of walnut, but also their effectiveness! Walnut important fatty acids can provide the person body, but noted that the mixed cereal consumption walnut paste and between the afterward exercise should be separated by two hours.

Millet: Energy Star
100 克 millet will be competent apt meet vigor and protein needed by the body metabolic transformation of vitamin B6, magnesium and oxygen delivery and brawn ore experts apt be the quantity of steel annual. Whether or other rice pasta can not be a comparable. Therefore, do not let you miss millet! Millet and cook as 20 minutes approximately edible, and relatively easy to digestion, such as multiplication mushrooms, onions, tomatoes, food, nutrition is better.

beans: canned protein Star
pod can provide important human body needs complex carbohydrates and amino acid mixture. It is rich in protein and vitamins. The benefits are easy to cook and eat, and retention cooking time. Green beans are rich in fiber material (per 100 grams with 6.2 grams), helps to regulate the tolerate and promote digestion. Canned white beans, lentils,GHD Blue Styler, lentils, lentil and pea is a true health food!

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

vegetable juice: liquid vitamin
vegetables rich in phytochemicals such as carotenoids and antioxidant flavonoids. Vegetable soup made of vegetables and drink, 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 hot pepper sauce (chili) seasoning, the better. It is also a good exercise after drinking beverages, three servings of vegetables per day can be used as a fruit.

fourth category: improve the immunity of food
Kiwi is rich in vitamin C

improve the immunity of food is portrayed by: the protection of cells with highly rich material, such as polyphenols, flavonoids and other phytochemicals vice. Regular consumption of such foods, can reduce the risk of cancer and infectious disease risk and all the body cells to provide the best nutrients.

Kiwi:
fruits rich in vitamin C, whether servant or imported kiwi fruit contains vitamin C many more than other citrus fruits. So every a.m., or work intermittently, may wish to enjoy the excellent taste of a kiwi fruit! Only two to contain 150 mg of vitamin Kiwi C, ample to meet the body to protect cells against oxidation and thus the amount of daily absences.

yogurt: yogurt with probiotic intestinal Guardian
enhance the effectiveness of the immune system, which can be attributed to the improvement of intestinal resistance to pathogens. The probiotics can reduce cold omens and even shorten revitalization time. Probiotic yogurt should enjoy every day, so as to produce the desired preventive effect.

soy products: Asia Star
healthy soy products such as tofu, soy milk has been hailed as Asia, Western Star factory healthy vegetarian food. 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 confirmed that estrogen can lower the hazard of milk sarcoma and cardiovascular ailment hazard, and even have effects on the menopause grief. Meanwhile, a plant hormone similar to the hormone has anti-cancer effect, but it is important to regular consumption of soy products.

tenderloin of beef: the immune system enhancers
tenderloin of beef is not only absent from fat, and contains zinc than meat, lamb, fowl or turkey much more. Per 100 grams of tissue contained acid up to 740 mg. In addition, it is rich in vitamin B12 and iron. Blood and oxygen to the body which is especially important. Study confirmed that the medley of acid zinc and unions to create a strong immune system is the driving compel.

spinach leaves: the green wizardry of
frozen spinach in the refrigerator than above the shelves of spinach vegetables contain carotenoids,GHD Black Styler, vitamin C and folic acid is more exuberant. In addition, the warehouse of fresh spinach may be generated while nitrite - which is carcinogenic nitrosamine formation stages of arrangement. Instead, froze vessels for frozen spinach in the freezer quickly after crop will not produce the above. Best to purchase fresh spinach consumed swiftly, cache will be contained in the wastage of expensive nutrients.

Ginger: Anti-aging decline of dementia, the yellow sauce recipe
addition to promoting the effectiveness of digestion, but also with high antioxidant properties. University of California scientists have confirmed the latest research: Jiang brain against Alzheimer's disease typically have a meaningful effect of platelets. Jiang almost no calories, can protect cells from free radical damage.

chocolate: antioxidant against free radicals produced
make people enjoy the pleasure of chocolate. The more bitter the taste of chocolate, the higher the cocoa content. Cocoa beans contain alkali concentration can promote the effectiveness of attention. In addition, cocoa is also rich in flavonoid glycosides, high oxidation resistance, can effectively prevent free radicals and cancer, and can even lower blood pressure. The results show that: only a few small pieces of dark chocolate to have a preventive effect, but do not eat too much.

green tea: Green tea contains anti-cancer drink
a high degree of antioxidant catechins, which protect cells even higher than the effect of vitamin E! Taiwan studies confirmed that drinking green tea even more than increasing bone density. So, you drink two cups of green tea per day.

cranberry fruit juice: Bladder maintenance study confirmed that Star
: Drink two cups of bitter sweet cranberry drinks can prevent cystitis. This berry fruit are rich in proanthocyanidins have anti-adhesion of the amazing, thereby preventing the propagating of bacteria in families. With mineral water or soda water and cranberry mixed drink special mixture of fresh and you can activating.

fifth category: weight-loss diet food
pineapple recipe natural appetite suppressant
here to narrate you the suggested weight-loss diet food, and either are in the absnece of calories anyhow rich in vitamins and minerals, or cause students and to promote the full sense of the fibrous peristalsis food. Therefore, care to cut corners, but absence to be healthy people, is the ideal, but the food was.

pineapple: a natural appetite suppressant that only fresh pineapple recipe
with slim body only enzyme - bromelain and rich chrome. Bromelain can prevent the accumulation of fatty molecules in fat library. Chromium acts as a natural appetite suppressant role, so that blood glucose levels and insulin levels remain stable. In addition to biopsy a adult pineapple salt water after the dip was palatable.

Mango: slim shape
mango food contains only 60 calories per 100 grams of calories, but high in nutritional value. Mango with its high levels of β-carotene and vitamin C to occupy the duo known as the radical talent. In adding, the mangoes are rich in B vitamins folic acid, contained in the water up to 82%! Their calories cheap, but very easy to reason saturation. Mango, such as health food, a good motif to submerge salt water will taste better. In increase, the mango can be used too appetizer cooking factors, add a mighty savor of dishes.

Papaya: Papaya
promote absorbent feature may provide a rich body of enzymes, it is rich in vitamin B2, C and vitamin A, known as the compartment guard. Papaya contains papain, chymopapain,GHD Green Styler, lysozyme and lipase can promote fat decomposition. If you consider the taste is too bitter papaya, you can gush a few drops of lemon juice or add a little honey for human consumption.

skim milk: slim drink a cup of skim milk
calories is only half the full-fat milk, and almost no fat (0.5%), but they are rich in potassium and strong bone calcium. Skim milk protein content as high after drinking can better maintain the full sense, and thus became used for all dieting the best food between meals. Made with the pulpy fruit juice or skim milk stirring mixed drinks made known as vitamin drinks. Each glass of skim milk contains only 50 calories, but provide the body low calorie protein.

harsh flour with bran bread: Inhibition of greedy
not cut back on in the recipe to coarse bran flour bread, rye or oat bread both, contain and maintain satiety promoting peristalsis cellulose . Cellulose to maintain constant blood sugar levels, discourage bombards greedy and starving.

sauerkraut: intestinal scavenger
fresh sauerkraut is a good assistant for your intestinal health: the lactic acid intestinal flora to create an enabling environment for the action, the cellulose contained in promoting bowel actions, there help conduct a clean-up of the intestines. In addition, it provides anti-cancer isothiocyanate (mustard oil).

Pepper: calories and fat burning accelerator
peppers vitamin C is truly a bombard, can contribute to an creature to generate enough hormones to assure the flat achievement of fat burning. If you eat spicy food and peppery pepper seasoning sweating forehead, then played a role in this regard is the chili: it allows the body 25% increase in body heat, which manner that the increased calorie burning! Pepper contains capsaicin and also to promote the formation of saliva and digestive juices. Study confirmed that regular consumption of chili and help dilute the blood. At least 300 mg daily intake of vitamin C, equivalent to 200 grams of peppers contain vitamin C content. If you spicy morsel of launch,GHD Red Styler, then the turbid water is no good and should drink breast or eat bread, you can swap the compound capsaicin.

crab:
recipe svelte 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 is able to promote body fat burning, thanks to its slender vitamins - pantothenic acid. It can provide energy to quicken the decomposition of fat. In addition, crabs contains rich protein can promote the consumption of fat the body to produce enough hormones, as the collection of cellulite liquefy more rapidly. Best steamed or cooked food every week 2 to 3 times the crab. Per 100 grams, food taste better dipped in lemon juice.

Water: Water is the longevity of the recipe
the root of human metabolism. It is the only Berlin, Germany, scientists base that drinking a half liter of water fasting, the basal metabolic energy will increase by about 50 calories. Remember, the minimum daily prerequisite of 1.5 liters volume.

the golden rule of healthy eating
○ is the maximum important 1st repast a day 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 or flour, coarse grains of food, rice, milk, cheese, tofu.
○ drinking 2-3 liters a day (preferably mineral water or tea.)
○ daily consumption of food rich in carbohydrates or potatoes.
○ Daily low-fat dairy products.
○ Daily food quality vegetable oil.
○ weekly consumption of fatty fish (fresh, frozen or canned fish at low temperature) 2 times. Where the food contains unsaturated fatty acids known as the best health food.
○ pork twice a week, is green as likely.
○ eat more fiber-rich foods can promote bowel movements. Food fruits and vegetables contain substances that help digestion and absorption.
○ sugar, sweets, sweet drinks containing low nutrients. They are adverse to health, the passageway of time can make a person sick. For metabolism, the sugar produced in the role of sugar is favor
○ salt will guide to high blood pressure, catching the body of water, so that blood vessels become lessen. Cooking favor less salt, use more spices instead.
○ table rather fewer and fewer consumption of alcoholic beverages sausage food, sugar and processed foods, for hidden fat.