Prepare food properly

Broccoli, peppers, carrots or zucchini: vegetables are healthy and have low calories - unless you fry them. Then even the "slim" zucchini becomes a small fat bomb. For a healthy and calorie-conscious diet is not only important what you eat, but also how to prepare it.

Prepare food properly

What and how?

Broccoli, paparika, carrots or zucchini: vegetables are healthy and have low calories - unless you fry them. Then even the "slim" zucchini becomes a small fat bomb. For a healthy and calorie-conscious diet is not only important what you eat, but also how to prepare it.

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Steaming - the gentle way

Whether vegetables, fish or meat - steaming is a very gentle form of preparation. Cooking in your own juice without adding fat saves calories and keeps the sensitive vitamins intact. To make it work and nothing burns, a good closing lid on the pot: So can develop enough water vapor. Alternatively, if the intrinsic liquid of the food is insufficient, one may also add some liquid (e.g., water or broth) to the food. Orange and green vegetables should be refined with some fat during steaming or following, otherwise the body will not be able to absorb the contained beta-carotene (precursor of vitamin A).

tip: Food can be stewed not only in the pot, but also in the oven, for example in the Rรถmertopf!

Steaming - a lot of hot air

For steaming you need a pot with a sieve insert: The food (usually vegetables) are prepared on the sieve in the steam of the boiling water below. This cooking method is just as gentle on the ingredients as stewing. Also taste and color of the food are preserved. And because no fat is used, the calorie balance is pleasing.

Barbecue - the Stone Age method

The preparation over open fire or embers is one of the oldest cooking techniques. Due to the high temperature meat, vegetables and fish on the grill or on a spit in a short time even. And if you do not marinate the grilled food in oil, this method of cooking is lower in calories than frying in a pan, because fat is not or hardly added.

It is important: Put the food on aluminum foil or in aluminum dishes! Otherwise, the fat contained in meat and fish drips into the embers, and carcinogenic compounds (polycyclic aromatic hydrocarbons) are produced, which can be converted into grilled food. An alternative is a gas or electric grill.

Not suitable for barbecuing are cured foods such as wieners or ham. Pickling salt contains nitrite. This, together with degradation products of the meat protein during grilling, can react to carcinogenic nitrosamines.

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    Brainfood - food for the brain

    Create tricky balance sheets, conduct expert discussions with the boss or introduce new company concepts - in the job, the brain must perform at peak performance. You can find out which foods keep your brain in motion in the picture gallery.

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    Hungry brain

    For the brain to function smoothly, it requires about 20 percent of the total energy that a human receives through food. And that, although the mind only makes up about two percent of body weight. It is therefore all the more important to keep the brain going with a balanced supply of nutrients.

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    Good sugar, bad sugar

    In order to function, the brain needs a lot of energy - and that is, for example, contained in glucose. But beware: glucose quickly raises blood sugar levels, but it also drops rapidly as the pancreas releases more insulin. Consequently, the ability to concentrate decreases after a short time, and hunger returns.

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    Carbohydrates provide energy

    Unlike glucose sweets, complex carbohydrates (such as wholegrain bread, legumes, and vegetables) are great for preventing blood sugar spikes and impending power downtimes. Together with the contained proteins and fats complex carbohydrates ensure that the blood sugar level rises slowly. The sugar (glucose) is absorbed more slowly by the intestine into the blood. This creates energy that is available to the body and brain for longer.

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    Proteins - good for memory

    To store new information and impressions, the brain needs proteins and their components, the amino acids. Especially rich in proteins that the brain can quickly utilize are fish, meat, dairy, oats, legumes, and soy products.

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    Fatty acids against calcification

    In addition to glucose, the brain also needs fat, especially in the form of omega-3 fatty acids.These unsaturated fatty acids are involved in the exchange of substances in the cell membrane and make an important contribution to information transfer and storage. In addition, they protect against vascular calcification (arteriosclerosis) and thus ensure a good circulation of the entire body. Polyunsaturated fatty acids are found mainly in fish, vegetable oils or walnuts.

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    Vitamin B1 for fatigue

    B vitamins are especially important for brain cells to work smoothly. Vitamin B1, for example, ensures a high glucose turnover of the brain and nerve cells. If there is no lack of concentration, fatigue or even depression. Rich in vitamin B1 are whole grains, legumes, potatoes, pork or offal.

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    Vitamin B6 for strong nerves

    Constantly irritated and tired? Maybe it's due to a vitamin B6 deficiency. This is responsible, inter alia, for the construction of nerve cords. Contained are these B vitamins in liver, pork, fish, nuts, spinach, beans or bananas. Vitamin B12 is also involved in the formation of nerve cells and is mainly contained in dairy products, meat and eggs.

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    Folic acid for memory disorders

    Another important vitamin is folic acid, as it is involved in cell proliferation and the production of white and red blood cells. If it is missing from the body, it can lead to memory problems or a shrinkage of the brain. Contains folic acid in leafy vegetables such as spinach, cabbage, tomatoes or oranges. Since folic acid is very sensitive to heat, you should consume these foods raw if possible.

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    Fat food makes you tired

    In general, large and particularly fatty meals are dull because the body needs time and energy to digest the food. If you do not want to fall into a performance low after lunch, you should do without the Wiener Schnitzel and grab something light, such as fish or vegetables.

Cooking - the classic

Boiling in boiling water is fast and easy, but it is not particularly suitable for vegetables: Carrots & Co quickly lose their bite, color and vitamins. If you still do not want to give it up, you should make it short: into the boiling water and out as quickly as possible. The vegetables get more flavor when you replace the water with vegetable broth. You can then use the brew as a soup base.

Crispy brown and delicious meat & Co in the hot pan. To save frying fat - and therefore calories - you should always use a coated pan. Take it high quality, heat resistant vegetable oils such as rapeseed, olive or peanut oil. Check the bottle to see if the oil is suitable for frying.

Deep fry - hot swimming

French fries, fish fingers, chicken nuggets - the favorite foods of many children prepared in floating fat are not exactly healthy. Especially the breading absorbs the fat like a sponge. Place the fried food on a paper towel before eating so that the excess fat is absorbed. The best way to buy products that are suitable for the oven - so it gets leaner.

If it has to be the deep-fryer, make sure it's at the right temperature: the fat should not be too hot, otherwise it will form a harmful acrylamide. On the other hand, the temperature should not be too low, otherwise the fat in the fried foods before a crust can form - and the calorie bomb is ready!

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