Temperatures are dropping, the wind is blowing and the rain is pounding on the window, a sign that winter is here and you should find a good way to keep warm that will also provide your body with everything healthy and nutritious. Einat Mazor Becker, clinical dietitian at the DMC at Diabetes Center with five healthy recommendations for the cold season
Winter is officially here and you are looking for how to keep warm, so what is better than a rich and pampering soup that will make you forget everything that happens outside and will also be healthy and nutritious? It’s time to make friends with legumes that are rich in plenty of nutrients and vegetables that will boost your body’s energy and strengthen your immune system. Do not let the weather outside lower your energies and if you too feel increased hunger during this period, soups can be the solution. Get a number of suggestions for soups in a variety of colors that will satisfy everyone and become a particularly comforting dish.
Lentils
They come in a range of colors and are the icing on the cake in the legume family. Lentils are healthy due to the fact that they contain a large amount of protein (compared to other plant foods), a variety of vitamins, minerals, antioxidants and dietary fiber that provide a feeling of satiety that is maintained over time, so they can also be suitable for weight maintenance or reduction.
Lentils, like other legumes, also contain a significant amount of carbohydrates, a fact that diabetics and pre-diabetics need to consider. In the context of the effect on blood sugar levels, the recommended amount to eat varies from one to another so it is advisable to test this with a glucose meter in order to understand the effect of lentils on you. If you have chosen to combine lentils in the soup, try adding low-carbohydrate vegetables (zucchini, pumpkin, celery and more) at the same time. Lentil sprouts can also help reduce the amount of carbs in the legumes. The addition of olive oil or other fat can also help the blood sugar to be absorbed more slowly.
If you want a minimum of work and a maximum result, lentil soup is your answer. In making lentil soup, the sky is the limit, it can be a soup that includes the three lentil colors, an upgraded soup with vegetables, a light and simple soup with a splash of lemon or a rich and thick ground soup. All you have to do is choose a winter soup that will warm your heart.
bean
Remember the childhood stories “The Princess and the Pea” and “Jack and the Wonder Pea”? So besides starring in children’s books, peas have helped crack the laws of modern heredity.
A small wonder pill that weighs on average per unit between 0.1 and 0.36 grams and has medicinal properties. Peas have anti-inflammatory components so that prevents wrinkles, heart disease, strengthening bones and helps maintain youth. In addition, it strengthens the immune system thanks to its antioxidants, helps maintain weight because it is low in fat and calories and contains a lot of dietary fiber, so it is effective in regulating the digested sugar levels in the body.
Can be combined as a nutritious addition to a main course or as a velvety pea soup with vegetables, in the French or Italian style.
Orange vegetables
Sweet potatoes, pumpkin, carrots or squash – vegetables rich in vitamin A. Strengthens vision, maintains healthy skin, helps reduce disease and contributes to the prevention of diabetic complications.
Orange vegetable soup is a festive soup, with a bright and attractive color, a soup rich in color, which is also abundant mainly in health benefits that can not be ignored. As a soup consisting of a variety of vegetables, it has the benefits that every vegetable and vegetable gives it and in general. Orange vegetables reduce the risk of cardiovascular disease, inhibit the aging process, preserve the skin, contribute to lowering cholesterol, a source of vitamin A. Strengthens the immune system and lots of other goodies.
The sweet potato contains a significant amount of carbohydrates, about 17 grams per 100 grams and the dolorita contains about 10 grams of carbohydrates per 100 grams. Carrots and pumpkins contain slightly less carbohydrates, so it is recommended to combine them mainly and less than the others. In order to reduce the amount of carbohydrates you can also add zucchini to the orange soup, they go great with it.
If you have chosen to eat orange soup or legume soup, try not to eat another portion of carbohydrates in this meal, but only a portion of protein (chicken, turkey, meat, fish, tofu) and vegetables in order not to create a significant carbohydrate load.
Chicken Soup
Not only when sick, the chicken soup we used to turn to when we are sick and looking for natural antibiotics is much more than that, beyond the winter ailments it cures and the hot soup vapors that help relieve breathing difficulties and coughs.
The gelatin in the soup encourages the growth of healthy hair and the growth of strong nails when it is joined by collagen (especially in bone soup) which maintains skin health and strengthens the bones and the list of virtues of the soup is long, as the vegetable composition is a nutritional composition that enriches the soup and your health.
You should combine a variety of root vegetables, celery, carrots, zucchini, and instead of traditional potatoes try to add kohlrabi which contains significantly less carbohydrates. The addition of soup almonds, noodles or kneadlech will add a large amount of carbohydrates to the meal and are therefore less recommended. You can add a little pine nuts instead of the crunchy soup almonds. Now go give Grandma a kiss, she deserves some credit.
Tomato
The red fruit is generally considered a vegetable and is common in salads, in the preparation of sauces, pizzas, in a sandwich and even grilled on the barbecue. Tomato contains lycopene – the red pigment that is considered a powerful antioxidant that helps protect the body from cardiovascular disease and even certain types of cancer.
Did you know that cooking and heating a tomato increases lycopene activity and efficiency much more than fresh tomatoes? Lycopene is absorbed in the body much better alongside oil, olive oil is recommended and if you get a rich kitchen salad from it at all, then you have won and in a big way. The meaty and rich taste of the tomato with the addition of spices and herbs will go well with any meal you choose.
There are many varieties of tomatoes, including the cherry tomato variety that comes in two neat columns and was developed by two researchers from the Hebrew University (Israeli start-up par excellence) who conquered the world. Extensive research on the subject has found that lycopene weakens inflammatory processes and slows the development of insulin resistance.
A profit myth is that the tomato contains a large amount of sugar or carbohydrate. The truth is that a tomato contains almost the same amount of carbohydrates as a cucumber so there is no need to completely avoid eating it but to incorporate it as part of the variety of vegetables you eat. A medium-sized tomato that weighs about 100 grams has about 4 grams of carbohydrates.
In conclusion, all you have left is to choose the favorite taste and color and of course do not forget to combine a variety of vegetables in any soup, parsley, celery and coriander that will provide flavors that will allow you to enjoy it healthy that will provide excellent nutritional values to your body. Diabetics are advised to check the effect of the various foods using a sugar meter without punctures and understand what is better and what is less and in what quantities it is worthwhile to include them in the menu.
Einat Mazor Becker, clinical dietitian at the center DMC For the treatment of diabetes