10 foods to maintain fitness and health of the body
1 - a banana
Beneficial element in it: potassium
Banana food with a low content of calories and fat, but
Example full of food delicious and useful, and it contains a number of elements
Most important mineral potassium and is one of the most important elements of the body.
The lack of potassium to the weakness and insomnia, and even disruption of the regularity until the pulse
Heart, and enough banana one day meet the need of the body of potassium.
2 - broccoli (or Venus)
Useful element in it: Vitamin A and vitamin C
That one cup of boiled broccoli Slqa light contains only 40 calories and
However, it provides 75% to 100% of the daily need for vitamin A
This vitamin is very important for eye health and also helps to maintain
And immune function in the body as to keep Aledam and teeth healthy.
Broccoli also contains vitamin C which Isa'daly prevention of cancer (
God kept him out of us and Iiaakm).
Finally Valqrnbit contains iron more than any other type of vegetables and is
Even more than spinach Bodaaaav many.
3 - chicken meat
Useful element in it: lean protein (ie, lean)
Protein composed of amino acids, and the essential role of these acids is to maintain
Health and that of Khalaaal organize the work of the body's immune and hormonal balance and
Consistency of muscle strength, but flexibility and even the skin and Ronfe.
And chicken meat from the best sources of protein that easy to digest and contains the largest amount
Of protein per gram compared with beef, as a source
Good elements of sulfur, phosphorus and selenium and copper.
To get rid of the largest possible amount of fat, Take off the skin before boiling or roasted
Chicken.
4 - Fish
Beneficial element in it: fat is saturated
Fat divided into two types: saturated fat and unsaturated fat and indicate
Recent studies show that trans fats in fish meat does help
Improve public health and by reducing the level of cholesterol in the blood.
In addition, it is an excellent source of protein as the amount of 250 g which will provide more
Two-thirds of the quantity necessary for an adult per day, and finally the fish goes
Iodine and phosphorus.
5 - skim milk:
Useful element in it: calcium and phosphorus
These two elements are integral components of each other (ie, completion of the work
One depends on the availability of the other element).
Calcium is needed for the organization of functions and muscle to save the teeth and bones strong,
And for the prevention of osteoporosis, which may start in women since the age of five and
Thirty and is exacerbated when they reach menopause and limits the height Itcesp fractures may be
Some of them fatal.
While in most of the phosphorus enters the metabolic functions, including contraction of the heart and the
Muscles and the digestive process.
The full-fat milk and products containing a large amount of fat that
Ptjunbhm recommended for those who follow the diet to reduce weight.
6 - fresh mushrooms:
Useful element in it: it contains a reduced number of calories and fat
It finds it difficult to eat carrots or celery, fresh mushrooms will find a substitute
Savory, Vkob one of mushrooms contains only 20 calories and mushrooms element Mtaib
Adds a delicious taste of power or soup and main dishes.
In addition Valaftr rich in potassium and phosphorus and vitamin B, but he
May cause inconvenience to people allergic to foods that contain yeast.
7 - Orange:
Beneficial element in it: all the vitamin
Orange fruit with great benefit and is considered an excellent source of vitamin C and is
A rich source of vitamin A as they also contain calcium and potassium,
This is in addition to the rich in fiber, so you should eat whole fruit instead of
Sufficiency by drinking juice.
8 - pasta:
Beneficial element in which: carbohydrates (category I)
Many of us believed that the pasta cause obesity, but it has recently proved a source of
Excellent for carbohydrates, which is the main supplier of energy that drives all functions
The body from muscular work and the end of the process of digestion.
The process is long and complex to digest the carbohydrates in the pasta
Help to reduce the level of sugar in the blood and fire continuously for energy and provide an activity
Extra ..
As for why most people believe that pasta cause obesity, it is due to the
The use of sauces rich in fat and excess quantity of cheese
Full-fat.
9 - Potatoes:
Beneficial element in which: carbohydrates (category II)
Such as potatoes, pasta (ie disadvantaged) are prohibited to follow the diet, but
The fact that medium-sized potato contains about 110 calories,
But the butter or oil, used in cooking are what cause an obesity ...
Potatoes contain complex carbohydrates in addition to a set of elements
Kalmgeim metal, iron, and phosphorus and potassium, and if washed
Potatoes well and then Chwicha with the skin you Tstgli maximum benefits of the potato
Food.
10 - Bran:
Beneficial element in which: Fiber
Containing wheat bran (ie, peel wheat) a good amount of cellulose material
Fibre which helps in the prevention of colon cancer and others diseases
Gastrointestinal, as well as to reduce the rate of cholesterol in the blood that cause diseases
The heart and circulatory problems
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