The 10 healthiest ethnic cuisines - low calorie mexican dishes at restaurants

(Health. com)--
It's dinner time and you want something that tastes a little bit.
Maybe you will go for an Indian takeaway or make a burrito salad. But, uh-
Oh, it's easy to find yourself eating three ethnic versions of burgers and chips these days.
"We have American dishes so that they don't have the initial health benefits," Daphne Miller said . "D.
Author of The Jungle Effect: The healthiest diet in the world-
Why do they work and how do they get them to work for you.
"On the other hand, enjoy global cuisine in the purest state, and you will get light, nutritious and delicious food.
So we ask experts to rank 10 of the healthiest dishes and reveal what they are good for you. 1.
There is a good reason why Greek doctors like the Mediterranean diet: traditional Greek foods such as dark leafy vegetables, fresh fruits, high
Fiber beans, lentils, cereals, olive oil and omega3-
Abundant fish provide a lot of immunity
Promotion and cancer
Fight against components that reduce risk of heart disease, diabetes and other diets
Related Diseases
In fact, eat the traditional Mediterranean
According to a Harvard study, style diet was associated with a 25% reduction in risk of heart disease and cancer death.
People lose more weight than traditional low-fat diets and are more satisfied with this diet rich in healthy fat
Another study from Harvard University shows that fat diet.
SaysMiller is also an associate professor of family medicine at the University of California, San Francisco, and his ranking is also high because of how it eats.
"Greeks often share small plates of food called meze," she said . " She only had one bite of meat.
Healthy Greek staples, such as fresh seafood, slow-digested carbohydrates (
Beans, eggplant or wholegrain breads)
There are also a small amount of olives and nuts.
If you are eating outside, you can order grilled fish, spinach or other vegetables fried with olive oil and garlic.
"This dish is for you.
Combination of olive oil and green vegetables with blood inflammation-pressure-
Miller said: "The effect of garlic is reduced.
Dangerous zone: classic spinach pie unless you make it yourself and shine on butter (spanakopita)
It can be calories. and fat-
Bacon Cheeseburger. Health.
50 of America's fattest foods.
Fresh food in California you don't have to live on the west coast to enjoy the physical benefits of the California culinary style.
Fresh food in California is about enjoying seasonal local food that is simply prepared-
It's a healthy style that you can adopt no matter where you live, says supermarket guru Phil Lebert, who is a leading consumer trend --watcher.
Eat a lot of disease
Fighting, low nature-cal, nutrient-
Frances Lagman says the rich fruits and vegetables at the local farmer's market or farm are good for your body, which is satisfactoryRoth, R. D.
Senior food and nutrition editor of Health magazine.
"Locally grown food tastes better and there may be more nutrients," she explained . "
The country after harvest will lose vitamin C and folic acid, not to mention the taste.
What should you get from your local wealth?
Anne Somerville, chef at San Francisco's green restaurant, offers orrechiette mushrooms, broccoli, parsley, peppers, olive oil and Parma cheese, or baked vegetables on a quinoa or sofa
Dangerous Area: High-
Season vegetables with fat cheese
Based on the dishes, not the waist-
Friendly move, Largeman-Roth warns. 3.
Vietnam uses fresh herbs, large amounts of vegetables and seafood, and cooking techniques for replacing oil with water or broth ---
This is some outstanding quality of Vietnamese food.
"Dishes of this traditional way of cooking rely less on fried and heavy coconuts --
Largeman said: "Based on the flavor of the sauce and more herbs, this makes it less heatRoth explains.
Traditional Vietnamese flavor (
Including coriander, mint, Thai basil, octagonal and red pepper)
It has long been used as an alternative therapy for various diseases, and coriander and fennel are actually shown to help digest and fight disease
Causing Inflammation
One of the healthiest and most delicious dishes in Vietnam is Vietnamese river flour.
Pronounced "fuh ")
An aromatic broth.
Noodle soup rich in antioxidantspacked spices.
Dangerous zone: If you are looking at your weight, avoid fat-short ribs on many Vietnamese menus. Health. com: 25 diet-
You should not eat food that destroys food.
When Miller travels around the world for her book, she finds traditional Japanese cuisine ---
Especially the version that was eaten on Okinawa, where people often live in 100-plus --
Super Healthy
"Okinawa people not only have a rich diet for cancer --
Fight against fruits and vegetables, but they also prepare them in the healthiest way, stirring with steam or fast
Miller explained.
They also practice Hara Hachi Bu, meaning "until you have eight parts (or 80 percent)
"Full," she said.
These simple dietary rules may be the reason why Japanese people are far less likely to have breast or colon cancer than Americans.
Amazing Japanese staples for your health include antioxidants
Rich yam and green tea;
Department of calcium cross flower
Rich vegetables like bok choy; iodine-rich seaweed (
Good for Your Thyroid); omega-3-rich seafood;
Mushrooms (
Sources of iron, potassium, zinc, copper and folic acid); and whole-soy foods.
"The soybeans that are good for you are unprocessed, not fake meat," Miller said . ".
Think about it: tofu, hairy beans, flavored o and tofu cake, a bean cake with nut flavors made from fermented soybeans.
Health Options for the next time you go to a Japanese restaurant?
Flavored o soup, usually with seaweed and tofu, or simple vegetablesand-tofu stir-fry.
Danger zone: white rice can cause blood sugar to soar, so Brown rice rich in fat is required --
Flame Resistant starch (RS). Health.
Com: 9 delicious stirfry recipes5.
Indians say "Indian food" and you may think of its aromatic spices such as ginger huanggen, ginger, red pepper and Garland masala (
A mixture of cumin, cardamom, black pepper, cinnamon, coriander and other spices).
These unique flavors don't just make your favorite curry more vibrant: they can actually prevent some cancer.
According to a recent study, ginger and ginger contribute to the fight against Alzheimer's disease.
The researchers note that the incidence of Alzheimer's disease in India is four times lower than in the United States, probably because people there usually eat 100 to 200 mg of Curry a day.
The main ingredient in curry ginger root may have resistance
Characteristic of inflammation and healing;
The University of California, Los Angeles, is studying its benefits. Other good-
News ingredients in Indian cuisine include yogurt and lentils, a fiber-and-RS all-
Star, which contains a lot of folic acid and magnesium, may help stabilize blood sugar.
Lentils are often mixed with Indian spices to make dal, usually served as side dishes.
"In Indian restaurants, it's a good choice to have vegetable curry with dal," Largeman-Roth says.
Danger zone: avoid eating any fried foods such as samopp (pastry puffs)
And heavy Curry made of a lot of cream and butter. Health. Four Spices
Full print recipe 6.
The Italian tradition is to eat leisurely, which is good for digestion.
But what really makes the dish a winner is its star ingredients: tomatoes, olive oil, garlic, oregano, parsley and basil.
"Research has shown that tomato lycopene in tomatoes may help protect women from breast cancer," Miller said . ".
One of the best ways to get cancer
Lycopene in cooked tomato products: half
A cup of tomato sauce is more than 20 mg.
In addition, garlic and traditional Italian herbs provide vitamin A and vitamin C.
Olive oil helps lower cholesterol, fight heart disease and burn belly fat.
Please note that melted cheese is not on the list of Italian staple foods: Italians usually use parmesan cheese or other hard cheese and grind it in a small amount to increase the taste.
Dangerous zone: American dishes such as double serving
Cheese, pizza, or sticky lasagna are often rich in fat and calories. Roth says. 7.
Spanish judges applaud Spain's tradition of eating Spanish snacks (
Small plates for food)
: "I like the idea of being able to taste a small amount of delicious, healthy food and make dinner with it," Largeman-Roth says.
The Spanish eat plenty of fresh seafood, vegetables and olive oil. -
All the rock stars when it comes to your weight and healthbeing.
Super Healthy food: cold dishes (full of cancer-
Against lycopene and antioxidants in eggplant)and paella (
Plenty of fresh seafood, rice and vegetables).
Dangerous Area: Avoid fat sausage and fried food on the snack menu in the United States. Health.
Throw a healthy snack party.
Mexico forgot those high-fat, calorie-
Filling options in many popular Mexican restaurants: authentic Mexican cuisine can be the heart-
Our judges say it's healthy and even slim.
In fact, the Mexican diet includes beans, soups and tomatoes.
A University of Utah study found that sauces help reduce the risk of breast cancer in women.
This food emphasizes slow digestion of foods like beans and fresh corn, which may provide protection for type 2 diabetes. "Slow-
"It has been shown that releasing carbs can reduce blood sugar and even help reverse diabetes," Miller said . ".
Dangerous Area: rich queso dip is prone to overeating;
Control fat and calories by assigning a little bit from the dip bowl. 9.
There are 12 countries in South America, and South America has a very diverse culinary repertoire.
But our judges applaud the traditional diet of fresh fruits and vegetables in Africa.
Including beans)
With high
Protein particles like quinoa.
In fact, a typical South American rice and bean rice can create the perfect protein, Largeman-Roth says.
While some parts of South America are known for their huge steak, the healthier option is (
Unless you share steak with friends)is ceviche.
Fresh seafood is mixed with a variety of healthy spices and ingredients, from coriander, chillies to tomatoes and onions.
Dangerous areas: restaurants in Brazil or Argentina often have fried foods such as sausages, yam and bananas.
Avoid or split your order with a table if you want to lose weight. Health.
The healthiest female superfood in the United States.
Can Soup fight cancer?
If it is Tom Yung Gung, the favorite name of Thai people, the answer may be yes.
Made from shrimp, coriander, lemon grass, ginger and other herbs and spices used in Thai cooking, the soup was found to be 100 times more effective than other antioxidants in suppressing cancertumor growth.
Researchers at Kasetsart University in Thailand and near ki University in Kyoto, Japan, are interested in the immune function of this soup --
After noting that the incidence of digestive and other cancers in Thailand is lower than in other countries, the quality is improved.
There are many common Thai spices.
Our judges pointed out that there are great benefits to this.
Ginger is good for digestion and ginger root is an
Asian medicine has long used lemon grass to help treat colds and relieve stomach problems.
Dangerous Area: avoid soup with coconut milk when eating out, because they are rich in saturated fat (and calories).