I. You should be home superfoods
Carbohydrate
Oatmeal, sprouted brown rice
Protein
All kinds of beans, tofu, non-, soy milk, soyibin (pea varieties), egg whites, lean cattle, pork tenderloin, bison (American bison meat), chicken breast, turkey breast, clams, mussels, kinuah (Quinoa) , salmon, cod, sea bass, tuna cans (filled with water), unsalted nuts and other natural ssijongryu (walnuts, pecans, cashew nuts ... pumpkin seeds, sunflower seeds, ...), all white fish,
Dairy (plain yogurt, reduced-fat cheese, milk fat removed),
Vegetables and fruits
All fresh vegetables and fruits is recommended. Among them, the colors like a rainbow of vivid colors do recommend. Our refrigerator and fills it with colorful fruits and vegetables is recommended.
Recommended vegetables: tomatoes, artichokes, asparagus, beets, beureukolri, baby cabbage, cabbage, cauliflower, celery, parsley, beokchoyi (Chinese cabbage), Chives (Allium Western), chicory, cucumbers, corn, dandelion, eggplant, endive (France cabbage), green beans, kale, Riggs (U.S. side of garlic), lettuce, mushrooms, mustard leaves, okra, onions, and Trapani (turnip), peas, paprika, pumpkin, radish, red cabbage, and all root vegetables ( garlic, turnips, kolrabi, radishes, carrots ...), green vegetables sigeumchideung
Recommended fruit: all beriryu (strawberries, blueberries, blackberries, Reds Berry, clean berries, cherries), apple, apricot, grape, grapefruit, lemon, lime, mango, melronryu (watermelon, musk, kaendeorop, honeydew ), peaches, oranges, papayas, pears, pineapple, plum, pomegranate, orange ...
II. The recommended nutritional super-food
For 1 cup of oatmeal in nutrition
U.S. Food and Drug Administration (FDA) released by the body on nutrition oatmeal oatmeal according to the regular intake of cholesterol to significantly lower the heart strong and distinctive in oatmeal silicone polish the skin and hair, and strengthen bones who is that. If these flags Seed (Flaxseed), non-pollen (bee pollen), jyek? Wheat germ) 1 teaspoon each put a supplement in the diet increase the basal metabolic rate and eat with great effect to immunity raised jundago
Calories 149cal
6g protein
7g fiber
Complex carbohydrates, 25g
1g of iron
Benefits of Brown Rice
Polysaccharide complex carbohydrates in brown rice to stabilize the blood sugar and body weight and obesity have an excellent effect on the recommendation is one of the most important carbohydrates. Unlike white rice to brown rice contains more than 70 kinds of anti-oxidants to protect the cells maintain the youth gives, inter alia strengthen muscles, Gamma-Oryzanol been found that diabetes is a complex carbohydrate diet is the most recommended. Also contained in brown rice tocotrienols and CoQ10 to play that proved to lower blood cholesterol pox. However, unlike other whole grains should be consumed as grain are therefore weak digestive function for human consumption that are not well absorbed when there's a downside. Germinated brown rice to complement this one will be consumed by. By default, the nutrients that have potential for germination of brown rice to activate all the nutrients from vitamin and mineral intake and the living can do for human consumption can be called the most complete itdapnida carbohydrate.
Tomatoes, 1/2 cup nutritional ingredients that contain (1 servings recommended daily intake).
Best of the right diet food fruit ripe red tomatoes Phytochemicals contained in the brain cells, joints, muscles, and helps prevent damage, such as, cancer of the prostate cancer is good antioxidant substance lycopene, a substance contains large amounts of carotenoids.
Calories 17cal
Protein 1g
1g fiber
250mcg Potassium
Beta-carotene 620mcg
Vitamin C 17mg
Vitamin E 1mg
Folic acid 17mcg
Poultry meat (chicken, Turkey ..) 230g chicken breast of nutrients contained in (1 servings recommended daily intake).
No mineral oil containing a variety of good quality protein and turkey, chicken breast is essential to the diet, atherosclerosis, hypertension, protein in patients with the recommended super food is a circle.
Calories 230cal
51g protein
Cholesterol, 142mg
Sodium 90mg
699mcg Potassium
Calcium 5mcg
In addition to containing minerals include niacin, vitamin B6, vitamin B12, iron, selenium, zinc, etc.
110g wild salmon nutrients contained in (1 servings recommended daily intake).
Farmed salmon than wild salmon-colored dark-pink, heart attack and so good 'fatty acids' It's a rich source of protein and good quality. Here a strong anti-oxidation substance DMAE (dimethylaminoethanol) to activate the muscle tone and features you'd include are known to delay aging.
Calories 155cal
22g protein
Sodium 48mg
Essential fatty acids 6.9g
In addition to containing minerals include vitamin D, omega 3, vitamin B, selenium, etc.
So well-known beureukolri 1 1/2 cup nutritional ingredients that contain
Sulforaphane and much of the anti-cancer substances known as folic acid, vitamin C strengthen the immune system by eating the right diet jundaneun reason is regarded as a super food. Similar vegetables kale, cabbage, cauliflower, etc. etc. There are
Calories 33cal
Iron 2mcg
3g of fiber
370mcg Potassium
Beta-carotene 575mcg
Vitamin C 87mg
Folic acid 90mcg
56mg calcium
Chunks 1 cup berries antioxidant nutrients contained
Strawberries, blueberries, Reds Berry, Blackberry, clean berry, cherry and so belongs to the berries. A good many kinds of disease prevention, anti-oxidants and a large amount of fiber 1 cup a day is recommended that the amount of intake.
Calories 64cal
8g fiber
Complex carbohydrates, 15g
Carotene 120mcg
Vitamin C 32mg
Folic acid 26mcg
31mg calcium
Beans and Pulses (Beans & Legumes) 1 cup nutritional ingredients that contain
No saturated fat, cheap tasty alternative to beef, beans enough to make a high-quality protein, and fiber because they contain large amounts of super-healthy diet food, calls expression.
Calories 266cal
22g protein
Complex carbohydrates, 44g
100mcg Calcium
6mg of iron
Zinc 3mg
Soy bean (pea beans type) 3.2 cups that contain nutrients
Soy beans and bean reacted reason to treat them separately in different beans, vegetables and meat are not as good as the abundance of various amino acids, protein, saturated fat, yet won the super-food is not recommended for heart disease Soy contains phyto estrogens on an empty stomach (Phytoestrogens) the as a sort of female hormones to relieve menopausal symptoms, particularly of women's known to be effective.
Calories 370cal
36g protein
16g of fiber
240mcg Calcium
10mg iron
Zinc 4mg
2 cups spinach, green vegetables that contain a symbol of nutrients
A diet that contains large amounts of kalsyungyi spinach easy to come to those who need prevention of osteoporosis in terms of getting enough food that's super. In addition, dark-green-colored chlorophyll as an anti-cancer substances known, and a variety of hand She says hard enough to reiterate the value of mineral nutrition mojaramyi viable.
Calories 25cal
2g fiber
Vitamin C 26mg
Folic Acid 150mcg
170mg calcium
Potassium 500mg
2mg iron
Vitamin E 2mg
Other than vitamins and minerals: Vitamins A, B6, K, kageunesyum, zinc, anti-ammuljil (Phytochemicals), lutein, zeaxanthin, beta-carotene, omega-3,
Glue toe, alpha lipoic acid, nose Enzyme Q10, thiamine, Ann Flavin, and chlorophyll.
Nutrients contained in walnuts 100g
Since Roman times, known as a symbol of fertility and longevity Walnuts good for health so universal is the fact the fact everyone knows. You know when two walnut diet on a daily basis so please try. Health, dayieoteusik 'nuts boiled'
Omega 3 and essential fatty acids, and contains plenty of vitamin E in vacuum packaged and frozen nuts must be kept less gets rancid.
Calories 688cal
15g protein
69g fat
94mcg Calcium
Iron, 3mg
Zinc 3mg
Vitamin E 4mg
Bison (. Bison American Buffalo (Bison) meat)
Good quality protein without the fat red chicken breast calories less than the highest quality source of protein of the diet, but difficult to buy in South Korea do not wish to treat here.
Pumpkin yellow symbol of vegetables (pumpkin in Korea, only pumpkin can be replaced), for a cup of nutrients in
Anti-oxidant beta-carotene,-carotene, especially for this much is already known in the pumpkin's health food. In particular, a glass of steamed pumpkin to eat one day, 310% of the required vitamin A for healthy foods that are recommended are widely used in Korea.
Calories 49cal
12g carbohydrate
Alpha-carotene 28mg
Beta-carotene, 900mg
3g of fiber
Vitamin E 2mg
Vitamin C 28mg
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