Sunday , October 2 2022

Do you want to lose weight? 13 fruits that you should consume urgently


Summer is also the ideal time to adopt new habits in the routine, mainly food. High temperatures, exposure to sunlight and increased sweating require more attention to body hydration. According to nutritionist Tâmara Ferreira, fruits are an excellent request to replenish body fluids and still contribute to weight loss. "The consumption of fruit contributes to body hydration, reduces the retention of liquids and still has several benefits to health."

To help you set up the menu for snacks and desserts, Tâmara Ferreira has classified the fruits and their benefits. Let it know:

Photo: Reproduction

1- Pineapple: It contributes to the hydration of the organism, favors the digestion of proteins and fats and still has action of detoxification.

2- Avocado: It is a good source of fat ideal to increase the sensation of satiety of the body and avoid the mania of "pinching" all the time. It also has an anti-inflammatory power, helps to control the intestinal flow and acts in the prevention of diseases such as cancer.

3- Citrus fruits (orange, lemon and mandarin): They are rich in vitamin C. They strengthen the immune system and stimulate collagen production, which is ideal for skin and hair health.

4- Watermelon: rich in carotene, which becomes vitamin A for the body, lycopene (protects the body of cancer), vitamin C and B and still has glutathione, which acts in the anti-aging process. This fruit still stimulates vasodilatation, which allows more nutrients to reach the muscle, giving greater muscle strength.

5- Sleeve: rich in vitamin A and beta-carotene. It fights constipation, contributes to the production of melanin, helps the satiety of the body and still protects the vision.

6- Banana: rich in fiber, vitamin C and complex B, carbohydrates, potassium and minerals. Banana is a great energy source (pre-workout option), nourishes the intestinal flora, causes a feeling of satiety, which increases blood glucose control.

7- Melon: rich in water, vitamin A, C, potassium and fiber. It is ideal to moisturize the body and reduce the retention of liquids. This fruit still helps to tune up the body and reduce blood pressure.

8- Kiwi: It has a low glycemic index, rich in vitamin C and antioxidant substances. It reduces the body fat gain when consumed correctly (a unit) and even helps eliminate toxins from the body.

9- Strawberry: rich in vitamins C and B9 and in minerals. This fruit stimulates the good functioning of the immune system and improves the appearance of skin and hair.

10- Pear: rich in minerals (sodium, potassium, iron, magnesium and calcium), vitamins A, C and B complexes and fiber. The pear contributes to good intestinal functioning, increases the feeling of satiety, lowers blood pressure and acts in the process of muscle contraction, which, therefore, improves the performance of the training.

11- Grapes: rich in minerals, vitamin A and C and complex B, antioxidant compounds and anthocyanin. It has the diuretic function, it is important for the health of the heart and still regulates the circulation.

12- Umbu: rich in magnesium, fibers, proteins and vitamins A, B1, B2, B3 and C. It is a very nutritious fruit, which helps in the loss and reduction of sugar in the blood.

13- Seriguela: rich in vitamins, minerals, carbohydrates and fibers. Eating this fruit helps to improve the appearance of hair, skin and nails, protects the eyes, helps to reduce inflammation, strengthens the immune system and helps with intestinal function.

How to insert fruits in the menu?

Photos: reproduction

Nutritionist Tâmara Ferreira suggests the consumption of fruit at breakfast (morning and afternoon) or desserts, preferably associated with a fiber source. "You can prepare a fruit juice, flavored water, smoothie, smoothie, ice cream or ice cream and even a functional juice (detoxification)."

– Flavored water: cut pieces of fruit and place them in the middle of the water bottle to get a taste. It can be: water with slices of lemon, pineapple or strawberry.

– Smoothie: It is a more complete type of juice, usually with three main ingredients. An example is strawberry smoothie with pomegranate. Put 100 ml of pomegranate juice, 3/4 cup of frozen strawberries, 1 tablespoon of flaxseed and ice cubes.

– Geladinho: You can only make fruit juice and freeze or associate fruit juice with green leaf (cabbage) and ginger.

– Ice cream fit: just use the fruits to make an ice cream. Beat frozen bananas with mango and ginger flakes.

* Under the supervision of editor Rafael Sena

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