Stew, pasta and sugar are products that are primarily thought of when choosing foods with a long shelf life. However, a diet based on them practically guarantees an increase in excess weight and a decrease in immunity, since there are practically no useful nutrients in such food.
Forming a strategic supply of food in case of quarantine, it is important to remember not only the variety of nutrition, but also the vitamins that should be part of the daily diet. At the same time, healthy healthy products are not always expensive - buckwheat is an example.
// Most Useful Products
Having a stock of healthy products with a long shelf life is always a good idea. A pantry full of food will help both in the event of an unexpected arrival of relatives, and will add confidence in the case of a quarantine. The worst option is buying pasta and rice - such products will be available in almost any environment, while you will have to forget about dark chocolate.
Forming a shopping list, divide the products into four categories - protein sources, sources of fats, sources of carbohydrates and sources of vitamins. Useful sources of protein include not only eggs and meat, but also various legumes and nuts. Useful sources of fats are, first of all, olive and butter. Useful sources of carbohydrates include whole grain cereals.
Speaking about the sources of vitamins, it is important to note that the lack of certain microminerals and vitamins, the dough is associated with a decrease in immunity. In order to increase immunity , it is necessary to monitor the regular presence in the diet of various vegetables, fruits, as well as nuts and seeds. Otherwise, the risk of getting sick increases significantly.
// Top useful products:
- buckwheat - essential amino acids
- lentils - rich in protein
- chia seeds - beneficial microminerals
- spirulina is a source of iodine
Are frozen vegetables healthy?
If you have a spacious freezer at your disposal, then it makes sense to stock up on frozen vegetables . In the case of most of them, their benefits are quite comparable to fresh ones - only a few vitamins are lost during the freezing process, while the number of microminerals does not change. Green beans, spinach, green peas, broccoli, cauliflower - an excellent choice for long-term storage.
The main advice on increasing the benefits of frozen vegetables will be their steaming - when boiled when placed in water, they actively lose water-soluble vitamins (especially vitamin C). In order for the frozen green beans to remain green, it is first cooked for a couple of 5-7 minutes, then placed in a colander and washed under cold running water.
// Best vegetables to freeze:
- green beans
- spinach (chopped in briquettes)
- broccoli and cauliflower
- sweet potato (sweet potato)
Meat can also be successfully frozen - the benefits of freshly frozen meat can not be compared with the benefits of stews. It is more practical to pack minced meat or diced chicken breast into 150 g or 300 g sachets - depending on whether one or two servings will be prepared. Otherwise, you will have to defrost a large piece of meat - it will not work to break off a small piece of it.
// How to freeze meat:
- use minced or diced
- freeze in small packets of 150-300 g
- defrost in the refrigerator for 3-4 hours
Useful cereals - list
The leader in the list of healthy cereals, without a doubt, is green buckwheat . This pseudo-grain culture is characterized in that its amino acid profile is complete (such as in meat) - in contrast to the amino acid profile of rice or wheat. Buckwheat-like quinoa and millet will also be a good option. However, couscous is not, because it is not a separate cereal, but a product of wheat processing.
A separate category of healthy products is occupied by legumes. For example, lentils act as both a source of carbohydrates and a source of protein - it contains 25 g of protein per 100 g of cereal. At the same time, textured soy protein (“soy meat”) contains up to 50 g of protein per 100 g of dry product - more than in beef. This is especially important for vegetarians.
// The most useful cereals:
Some wheat products can also be considered useful - first of all, bulgur and spelled, because they have a low glycemic index. The time of their heads is about 30-50 minutes. At the same time instant cereals, including couscous and semolina have a high glycemic index.
As for pasta, then you decide - if you are not allergic to gluten , a moderate amount of pasta made from brown flour is perfectly acceptable.
// Wheat groats:
Rice - which is more useful?
The most useful rice variation is brown rice - since the shell of the grain is not removed during processing, it retains fiber and vitamins. 100 g of dry brown rice contains 35% of the daily norm of manganese, 25% of vitamin B6, 8% of iron and 2% of the norm of calcium. Steamed white rice can be considered the worst for health (and for a figure) - it has a high glycemic index, and there is nothing but starch in its composition.
Tasty and healthy foods
The opinion that healthy long-term products cannot be tasty is a mistake. Dried fruits, nuts, peanut butter are prime examples. A spoonful of peanut butter is enough to transform the taste of oatmeal beyond recognition - adding healthy vegetable fats and protein to the composition. Like other legumes, peanuts are high in protein.
If you have teriyaki sauce (or regular soy sauce), you can cook many healthy dishes with a minimum of ingredients. For example, brown rice fried in such a sauce can act as an independent dish. If you buy a set of products for long-term storage, be sure to purchase tomato paste, teriyaki sauce or other sauces - this will diversify the taste of dishes.
// Useful sweets:
- dark chocolate
- dried fruits
- sugar free jelly and jam
- peanut paste
Which nuts are better?
Strictly speaking, the cost of nuts is rarely related to their benefits. Even the most expensive macadamia nuts are not much different from regular peanuts. Ultimately, focus on your taste and wallet. Pistachios, almonds, walnuts or pine nuts are all useful when consumed in moderation. However, remember that any nuts are high in calories.
It is recommended to consume no more than 20-30 g of various nuts per day (about a handful). Otherwise, you risk extra calories. The same rule applies to dried fruits, dark chocolate and peanut butter - you need to treat them like desserts, and not basic foods. At the same time, the quality of dried fruits also plays a role - often they are given candied fruits .
What oil to fry?
Any kind of sunflower oil (including unrefined sunflower oil) is approximately 60-80% composed of omega-6 fats. Although these fats do not directly harm the body, their use in large quantities disrupts the metabolism, significantly increasing the body's need for omega-3 fats. In contrast, omega-9 fats from olive oil do not increase this need.
For frying, you can buy cheap olive oil, and for dressing salads - more expensive, Virgin. In addition, rapeseed oil also has a similar profile to olive oil. It also contains omega-6 fats. Vegetarians are advised to use coconut oil - in their case, it will become a source of saturated fatty acids, useful for the proper functioning of the body.
// The most healthy oils:
Forming food supplies for long-term storage, pay special attention to the variety of the planned diet - buy frozen vegetables, various cereals, mixes of nuts and dried fruits, all kinds of sauces and dark chocolate. Otherwise, the monotonous menu will quickly bother you - especially if it consists solely of rice and pasta.