Super-ruuat!

[Belmondo]

Tykkäätkö syödä terveellisesti? Pidätkö listoista?
Nyt voit yhdistää nämä taipumuksesi. Tässä pari listaa ruoka-aineista, joita kannattaa mahduttaa ruokavalioonsa. Kun löydätte lisää, pankaa tulemaan.

TC Luoma T-Nationista:

Parsakaali
Merilohi
Luomuliha (grass-fed beef)
Saksanpähkinät
Oliiviöljy
Mustikka
Pellavansiemenet
Kurpitsa
Pinaatti
Tomaatti
Kalkkunanrinta
Jogurtti
Siitake-sienet

Sitten Mannisen välittämä Lucy Hoen lista:
Top 10 “Superfoods”
In her recent ”Health Telegraph” column, Lucy Hoe provided a list
of the top 10 health-boosting foods. Although this list is based on limited
scientific evidence, I tend to agree with Lucy:

Strawberries. Rich in disease-fighting antioxidants.
Blueberries. May help to reduce cholesterol and may also slow
down mental aging.
Oily fish. High levels of heart-healthy omega-3 fatty acids and
high-quality protein. Also improves inflammatory conditions, such as
arthritis. Walnuts. According to the FDA, “Research shows that eating one
and a half ounces of walnuts per day, as part of a diet low in saturated fat
and cholesterol, may reduce the risk of coronary heart disease."
Garlic. Protects the heart and may also help ward off the common
cold.
Mushrooms. Can help you avoid colds and other viruses.
Pineapples. The bromelain in pineapples acts as a potent
painkiller.
Broccoli. Contain substances that appear to act in the same way
as the drugs used to treat Alzheimer's disease.
Olive oil. Contains heart-healthy fatty acids and a compound with
the same pain-relieving effects as the popular over-the-counter drug
ibuprofen.
Tomatoes. One of the richest sources of the potent antioxidant
lycopene, which may lower the risk of prostate cancer and cardiovascular
disease.

Lisänumerona omalla listallani olisi vielä:
Kananmuna
Maksa

 

[PeniZ]

Eikös rypsiöljy ole Oliiviöljyä terveellisempää?

 

[Belmondo]

Ei.

 

[zztop]

perusruokaahan tuo on,oliiviöljyn tosin heitän mäkeen ja otan sitä rypsäriä...:D

 

[IsoDino]

Eikös rypsiöljy ole Oliiviöljyä terveellisempää?

Ei.

Kylmäpuristettu rypsiöljy on ravintoarvoiltaan parempaa kuin oliiviöljy!!

 

[Lapo]

Lisänumerona omalla listallani olisi vielä:
Maksa

:urjo: Maksa on jotain aivan kauheaa. Ilmeisesti siinä on suuria pitoisuuksia rautaa (onkohan ees?), mutta jotenkin ei tee mieli syödä sitä koska sehän toimii veren paskasiivilänä niin kuitenkin sinne jotain tarttuu... Ehkä pelkään turhaan, mutta maku ainakin viestii moista.

 

[Insanick]

Tuoreveri, paras rautalääke minkä tiedän. Kerran piti parantaa veriarvoja niin sain idean juoda (pikajäähdytettyä) tuoreverta, rautalääkkeet oli yhtä tyhjän kanssa. Kuukauden aikana join litran verta (puoli litraa kerrallaan) ja hemoglobiini todistettavasti pompsahti 90:stä 110:een.

Pakasteverta en sitten suosittele juomaan, maistuu aika härskiltä silliltä

e: niin ja sitä verta ei kannata juoda kuin raudanpuutteeseen, ettei tule liikaa rautaa.

 

[Dymond]

Pystyykö ruuansulatus käsittelemään tuota "raakaa" verta ihan ok? Jostain jäänyt sellainen käsitys ettei pystyisi?

Ettiköön joku lisätietoa kuka keksii oikeat hakusanat.

 

[amf]

Pystyykö ruuansulatus käsittelemään tuota "raakaa" verta ihan ok? Jostain jäänyt sellainen käsitys ettei pystyisi?

Ettiköön joku lisätietoa kuka keksii oikeat hakusanat.

Mullakin on sellanen tuntuma et toi ei olis kamalan fiksua varsinkaan noin suurissa määrissä(puoli litraa kerrallaan). En nyt löydä mistään mitään järkevää linkkiä tietenkään josta vois asiata lueskella...
Voin olla kyllä ihan väärässäkin koska nyt liikutaan hyvin vahvasti MUTU osastolla

 

[teemal]

Tuoreveri, paras rautalääke minkä tiedän. Kerran piti parantaa veriarvoja niin sain idean juoda (pikajäähdytettyä) tuoreverta, rautalääkkeet oli yhtä tyhjän kanssa. Kuukauden aikana join litran verta (puoli litraa kerrallaan) ja hemoglobiini todistettavasti pompsahti 90:stä 110:een.

Pakasteverta en sitten suosittele juomaan, maistuu aika härskiltä silliltä

e: niin ja sitä verta ei kannata juoda kuin raudanpuutteeseen, ettei tule liikaa rautaa.

Jätkässähän on ehtaa black metal-ainesta! :D

 

[Fatso]

Luontaisia super lisäravinteita joista ei hirveesti puhuta:
-raaka kaakao jauhe (van houten yms. ), varsinainen antoksidantti pommi, hyötyä kolesterolille ja verenpaineelle
- kaneli, parantanee verensokeri tasoja
- inkivääri, auttanee joihinkin pahoinvointeihin ja jotkut väittää että protskun sulatus paranisi.

Siinä hyvä kombo protskujuomiin

 

[Naru]

Tuossa Belmondon listassa tarkoitettaneen jogurtilla jotain maustamatonta jogurttia?

 

[Belmondo]

Tällaisia listoja löysin, ongelmana on ettei lähteet sano mitään. Mutta onpa ainakin joitain tuttuja tuotteita:
http://www.healthchecksystems.com/hfoods.htm

Sitten Linus Pauling Instituten lista, jolla kaljakin käy:

Foods to Focus Your Vision
Spinach.

Broccoli: 1/2 cup each day protects against a number of cancers, particularly cancers of the lung, stomach, colon and rectum. Broccoli is a great source of flavonoids, carotenoids, vitamin C, folate and potassium that helps prevent heart disease.

Corn

Tuna

Peaches

Foods to Protect Your Heart

Garlic

Oats: 5 to 7 servings a day of oats or other grains such as brown and wild rice, barley, wheat germ and flaxseed. They are a rich source of magnesium, potassium, zinc copper, manganese, selenium, thiamine and panthothenic acid.

Grape juice

Dark beer (Guinness)

Walnuts

Salmon-Try to eat two to four times per week

Foods For A Better Memory

Research shows that berries seem to slow and reverse many of the degenerative diseases associated with an aging brain. Blueberries also provide another antioxidant known as allagic acid. This acid blocks the metabolic pathways that can promote cancer. The acid is also found in black and red raspberries, boysenberries, marionberries and blackberries.

Blueberries

Raspberries

Blackberries

Kale

Dark Red Apples

Foods to Lower Cancer Risk

Soybeans: Soy offers tremendous health benefits when incorporated into the diet. It's an inexpensive, high-quality, vitamin and mineral rich plant protein. It has been recognized by many researchers as playing a positive role in preventing cardiovascular disease, cancer and osteoporosis as well as helping to relieve menopausal and menstrual symptoms.

Garlic

Green Tea

Lähde.

Tämän linkin listalla on kivoja kuvia joita saa klikkailla:
http://www.waitrose.com/food_drink/nutrition/superfoodsforhealth/index.asp

Ja seuraava, kiitos:

• Berries: blueberries, blackberries, strawberries, cranberries and raspberries. The health benefits of berries are quite remarkable. Overlooked for many years because they contain a paltry amount of vitamin C, berries found a nutrition niche with the discovery of antioxidants. Berries contain antioxidant compounds called anthocyanins, which reduce free radicals in the body. Free radicals have been shown to accelerate the aging process in the body.

Pectin is a dietary fiber found in berries (and some other fruits) that supports the digestive system. And blueberries contain more antioxidants than practically any other fruit or vegetable. And they're available year-round in fresh, frozen or dried forms. You can even purchase blueberry juice cocktail these days -- in the supermarket aisle next to cranberry juice cocktail blends.

Cranberries are a rich source of procyanidin, a phytochemical that supports cardiovascular and urinary-tract health.

The lesson is to eat all berries more often. They may cost a bit but buy them instead of candy bars.

• Cruciferous vegetables, such as broccoli, cabbage, Swiss chard, Brussels sprouts, cauliflower and kale, contain sulfur-rich phytochemicals known as sulforaphanes and indoles. These promote the healthy function of the immune system. Nutrient-dense and full of fiber, cruciferous vegetables also contain antioxidants such as carotenoids and vitamin C.

Broccoli holds the esteemed head-of-the-cruciferous family position. It's right up there with blueberries as a nutrition powerhouse. Full of beneficial lutein, broccoli boosts the eye's defense against harmful free radicals. Find a way to like broccoli, even if its using raw broccoli stems to dip up low-fat ranch dressing. Lightly cooked broccoli florets are delicious as a side dish or salad, tossed into pasta with sauce or put into a cream soup. A restaurant chain that does the best job at cooking broccoli florets just right every time is Ruby Tuesday's.

• Green leafy vegetables include chard again, and the longer-cooking, mature greens like kale, collards and turnip greens. A restaurant chain that offers cooked turnip greens is Cracker Barrel. Spinach is a less intimidating leafy green, one cup cooked also supports eye health and may lower the risk of age-related disorders. Wild Oats recommends getting the full benefit of leafy spinach by sauteing it in a little olive oil with garlic and garnishing with a splash of balsamic vinegar and toasted sesame seeds. A bunch of leafy spinach can also be cooked in a covered saucepan just a few minutes with only the water droplets that cling to the leaves. A lot will wilt down to a little.

• Tea, green, black, red and white. The world's most popular drink comes in a wide array of colors and flavors. It's probably more healthful to drink the brew of actual tea leaves than it is to drink most herbal teas. All true tea originates from the same plant, the evergreen Camellia sinensis, which will grow in South Carolina. But most must be imported, and what differentiates types of teas is how the leaves are processed.

Research has shown that tea offers powerful health-promoting properties. Green tea doesn't have a monopoly on the 4,000 antioxidant chemical compounds called polyphenols. Have a cupful steaming hot or enjoy iced tea as often as possible. Tea is a wonderful beverage alternative to empty-calorie soft drinks.

• Citrus is full of fiber, potassium and vitamin C. Don't always drink orange juice but enjoy eating grapefruit, navel oranges, tangerines and clementines. Squeeze lemon and lime juice over vegetables, seafood and put it in sparkling water or diet soft drinks to counter their sweetness.

• Nuts: No longer the bad guys full of fat and calories. A handful of Brazil nuts, pecans, almonds, walnuts, even peanuts are full of heart-healthy monounaturated fatty acids and a variety of vitamins and minerals.

• Olives and olive oil are straight from the beneficial Mediterranean-style of eating. These promote heart health with a rich supply of phytochemicals, including antioxidants.

• Wild salmon from Alaska (as opposed to farmed fish) contains high levels of beneficial omega-3 fatty acids.

• Tomatoes and tomato products offer lycopene, a plant pigment that gives tomatoes their crimson color. It may help support the immune system and men's prostate health.

Lähde

Sitten joku alan kirjailijan oma lista:

Apples. According to "SuperFoods Lifestyle" author Dr. Steven Pratt, different varieties of apples have different phytonutrients, but they all have tons of antioxidants, including flavonoids and other polyphenols, and fiber.

Avocados. Avocados have the same thing going for them that olive oil does: healthy monounsaturated fatty acids. These are the "good fats," and they appear to lower LDL (bad) cholesterol levels, and raise HDL (good) cholesterol levels. Fiber, potassium, magnesium, folate and antioxidants up the ante. And Pratt cites research showing that avocado helps the body absorb more nutrients from other foods -- the tomato in the same salad, for instance.

Beans. They haven't gotten the same media buzz as blueberries, but some beans have even more health-promoting antioxidants. They also have as much cholesterol-lowering fiber as oats, and lots of lean protein. All of that is good for your heart. They also are rich in B vitamins and potassium. This category includes both dried and green beans.

Blueberries. Frozen do the trick as well as fresh, and they're easier to find in winter. For such tiny fruits, they deliver a huge wallop of antioxidants of many kinds, including anthocyanins and other polyphenols, and carotenoids. They also have fiber, folic acid and vitamins C and E. And they taste good with very few calories.

Dark chocolate. The magic word here is flavonoids, the same kinds of antioxidants that make tea so potent a health brew. Research shows flavonoids have a role in helping lower blood pressure and in keeping your arteries from clogging -- both good news for your heart. Only dark chocolate does the trick, not milk or white. And the more cocoa solids the better -- look for the percentage on the label.

Kiwis. Vitamin C, vitamin C, vitamin C -- kiwis are loaded in this antioxidant, which also makes oranges a superfood. Kiwis rival bananas in potassium, pound for pound. And flavonoid antioxidants abound in the skin, which is edible but best if you rub the fuzzy stuff off first.

Oats. Kings o' fiber, oats also deliver protein, potassium, magnesium and other minerals, and phytonutrients, including antioxidants. Their cholesterol-lowering powers are well known, and all that fiber is also believed to help stabilize blood sugar. Oats' combination of nutrients appears to have more healthy effects than if each nutrient were consumed separately -- which seems to be true of all whole grains. And, they're inexpensive.

Spinach. What doesn't spinach have? It's loaded with lutein (great for eyes) and many other carotenoids, which are healthful antioxidants; plus other antioxidants like coenzyme Q, in serious doses; plus several B vitamins plus C and E; plus iron and other minerals; plus betaine, a vitamin-like nutrient research suggests is good for your heart. And with almost no calories, you can eat as much as you want. Also good for similar reasons: kale, chard and other dark leafy greens.

Walnuts. All nuts have been rehabbed as good-for-you foods, for their healthy fats and micronutrients. A few go a long way, though, as they are calorie bombs. Walnuts' main claim to stardom are their omega-3 fatty acids, which fight heart disease. Other goodies: plant sterols, which lower cholesterol, and lots of antioxidants.

Yogurt. Nutritionist Jo Ann Hattner says if she could pick only two superfoods, they would be yogurt and tea, because their health-giving attributes have been known for centuries. Yogurt's claim to fame is live cultures, also called probiotics or beneficial bacteria. They are what turns milk into yogurt (but some commercial yogurts are heated to kill the cultures after they do their work, so be sure to read the label). In your gut, they fight bad bacteria, aid digestion, help metabolize food and generally tune your system up. Yogurt also is a good source of calcium and protein.

Lähde

edit, Naru, joo maustamaton luonnonjogu (tai esim. Bulgarianjogurtti) kyseessä.

 

[Belmondo]

Supervälkkäriresepti!

375 g luonnonjogurttia (= ½ tölkkiä Ingmania)
desi pakastemustikoita
1 rkl rouhittuja pellavansiemeniä
2 rkl vaniljaproteiinia

Ai jai! Sisältääkin 324 kcal, 31 g prot, 18 hh, 12 rasvaa.

 

[reino]

VERI kannattaa tietenkin nauttia mustan makkaran muodossa!

-raaka kaakaojauhe - kaneli - inkivääri.
Siinä hyvä kombo protskujuomiin

Viitsitkö laittaa kuvia ilmeestä kun kiskot prodedrinkin tuolla mausteyhdistelmällä? ;)

Mutta kaneli sopii kyllä inkiväärin seuraksi esim. liharuokien maustamiseen. Ja chiliä sekaan. Jos tykkää itämaistyyppisistä mössöistä.

 

[Insanick]

Mullakin on sellanen tuntuma et toi ei olis kamalan fiksua varsinkaan noin suurissa määrissä(puoli litraa kerrallaan). En nyt löydä mistään mitään järkevää linkkiä tietenkään josta vois asiata lueskella...
Voin olla kyllä ihan väärässäkin koska nyt liikutaan hyvin vahvasti MUTU osastolla

Tjoo onhan siinä yliannostusriski, koska rautaa on veressä niin helvetisti (41.9mg/100g, -> ~200mg/0.5l). Lisäksi runsas rauta vähentää joidenkin muiden hiveaineiden imeytymistä (mm. sinkki).

"Suuret rauta-annokset (yli 500 mg) aiheuttavat lapsilla vakavan myrkytyksen, jonka oireita ovat oksentelu, suolistovuodot, kooma ja neurologiset oireet."
http://www.tohtori.fi/?page=5530281&id=7867128

En kuitenkaan huomannut mitään huonoja sivuvaikutuksia henk.koht..

Paitsi että jäi pikkunen verenhimo päälle

 

[Galileo]

Superlisuke ruokapöytään: halkoo tuoreita herkkusieniä ja valkosipulinkynsiä ja paistaa kevyesti oliiviöljyssä. Mausteeksi hiukan pippuria. Jälkiruoaksi kreikkalaiset neitsyeet vielä syöttävät mansikoita, niin ei kuole koskaan.