Fresh lettuce leaves: calorie and benefit for the body.

Vinaigrette is one of the easiest in preparation, useful and delicious dishes, which, besides, is quite accessible, because for ...

Salads made from vegetables are invariably popular with professional chefs and ordinary owners. All of us know that any vegetable ...

The benefits of salads for weight loss

Any nutritionist will say that everyone who wants to reduce their weight will noticeably and for a long time, you need to start healthy. A healthy nutrition necessarily includes an ancient dish of the global kitchen - salad. Of course, preference should be given to low calorie vegetable salads.

Vegetable salad when weight loss performs several functions at once - quenches the feeling of hunger and fills the stomach, it feeds the body with useful trace elements and vitamins, and also serves as a kind of "broom" - purifies the intestines and improves the metabolism. As well as to the preparation of salads, you need to approach with my mind and love.

In the spring, summer and autumn, choose vegetables for salad preferably in the bazaar, and not in the supermarket. In winter, it is better to "push" on the sauer cauldron with a loaf - the richest storehouse. Fix with vegetable oil and you can safely eat a rather large portion. Next weight, no colds will disturb you.

Most of the most

If we strongly talk about calories, then the most low-calorie and easy to prepare fresh salad is salad salad. Grinding salad leaves. Fill the vegetable oil and vinegar sauce, mixed in equal proportions. Grinding dill will complete the picture. Calorie per 100 grams of such salad only 12 kcal!

But to often have this salad, you need to love greens very much or have a greater willpower. The low-caloriene includes all salads from non-private green vegetables - spinach, celery, cucumbers, radish, cabbage. More traditional and beloved by all the salad of cucumbers and tomatoes is also low-calorie (if it is filled with vegetable oil, then in 100 grams 46 kcal). More salad of cucumbers and tomatoes, read in a separate material.

Popular in the autumn-winter period Vinaigrette can be called an average alternate salad. So, the easiest vinaigrette without beans pulls 131 kcal per 100 grams. Look in the article about this multivariate salad.

The high-caloriene includes salads with a large number of ingredients, with vegetables containing starch, with meat, refilled by mayonnaise or even more fatty refills. I wonder what caesar salad"which many consider dietary, thanks to the refueling 500 kcal per 100 grams. It is also important that the chicken in the salad is very fat.

"Olivie"who sin with high calorieness will give you only 284 kcal. If you replace the boiled sausage with chicken breast, then only 234 kcal. Another holiday symbol - salad "Herring under a fur coat" - 193 kcal per 100 grams. Another thing is that it is necessary to know the measure and even in a holiday not to eat these mayonnaise salads with basins.

Obviously, vegetable salads should be every day in our menu. But with the onset of autumn coolness and winter cold, the body objectively requires something more nutritious. And then we recommend adding meat to salads - first of all chicken. Boiled chicken breast - an excellent and significant addition to a green-based salad, for example, tree and celery.

With low-fat yogurt, the caloric content of such salad will not exceed 83 kcal per 100 grams. If you wish, you can replace the beef chicken. Salad of shifts with vegetables will also be low-calorie ( 113 kcal per 100 grams) And very helpful. If a husband spoke on a vegetable salad - eat myself, then such a nutritional salad along with you for dinner will be happy to eat the whole family.

All seafood fantastically low-calorie. If you like, know how to choose and cook, boldly add squid, shrimp, mussels to vegetable salads. The caloric content of such a dietary dish will not exceed 90-100 kcal per 100 grams. And, of course, from time to time you can pamper yourself and relatives with salads with fish - boiled, smoked, salty.

These salads are low-calorie and diet, they will not call, but they are very nutritious and rich in the necessary organism fatty amino acids. For example, red Fish Salad - Salmon is weakly salted - with potatoes and cucumber has 254 kcal per 100 grams. But the chips, the crackers we advise not to use in salads at all. These products are not just added to the extension of excess calorie, this is a fly spoon, which spoils the usefulness of other ingredients.

Table of calorie Salads

Salad	Calories, Kcal	Belkov, G.	Fat, G.	Carbohydrates, G.
Salad of tomato, cucumbers, pepper	30,8	1	0,8	6
Salad "Cabbage with Apples"	32,4	1,5	0,2	6,5
Cabbage salad	67,9	1,8	3,6	7,6
Tomato Salad with Garlic Sauce	71	3,8	1,8	10,2
Apples with nuts	75,8	1,7	0,3	17,6
Sunflower Cabbage With Sunflower Oil	77,8	1,6	3,1	11,6
Raw carrots and apples	83	1,3	4,7	9,2
Radish, refilled by sour cream	104	2,9	8	3,1
Salad of the liver	104,7	8,2	7,5	1,1
Salad of champignons with sour cream and egg	143,1	3,9	12,5	4
"Greek salad	188,5	3,9	17,8	3,4
Shattered salad with bow and mayonnaise	200,1	2,3	18,8	5,8
"Mimosa"	296,6	6,3	28,4	4,5

1. Super-light salad for late dinner (on a 100 gramme - 33.95 kcal b / w / y - 1.17 / 0.44 / 6.21).

Ingredients:

2 Fresh cucumber
2 raw carrots
2 apples
100 g of green salad
1/2 cup of natural yogurt
1/4 Lemon.
salt, pepper to taste

Cooking:

Womb fresh cucumbers, raw carrots and apples cut into thin straw, and lettuce leaves on 3-4 parts each. All this is mixed and fed by yogurt by adding lemon juice, salt, etc. On top of salad decorate tomatoes, sliced \u200b\u200bslices.

2. Light cabbage salad

on 10 gram - 34.65 kcal b / w / y - 2.14 / 0.57 / 5.61

Ingredients:

Slim chicken cabbage 6 cups (approximately 1 whole kochan)
Carrot 2 pcs.
Red onions cut with thin slices 1 cup (approximately 1 bulbs)
Natural yogurt 1 cup
Dijon mustard 2 tbsp. l.
Water 1 tbsp. l.
Fresh lemon juice 2 h.
Seeds of dill 0.5 h.
Salt and pepper to taste

Cooking:

Patch the cabbage, cut down the bow, sweete the carrot. Wake up yogurt, mustard, water and lemon juice in a large salad bowl. Add vegetables and dill seeds. Stir, salt and pepper in taste. Salad can be covered with a lid and put in the refrigerator. He will be good and the next day.

3. Protein salad with tuna and cottage cheese

per 100 gramme - 57.12 Kcal b / w / y - 9.59 / 1.26 / 1.9

Ingredients:

350 g of grainy low fat curd
1 tuna bank in its own juice
6 Cucumbers (Fresh)
bunch of parsley
2 yolk boiled eggs

Cooking:

Petrushki chopping, clean the cucumbers and cut into circles. Mix cottage cheese, parsley and cucumbers. Merge juice from tuna to a bowl. There we will open the yolks and mix until homogeneous. Eliminate the salad on the plates, lay out the pieces of tuna on it, pour refueling.

4. Light puff salad for dinner

per 100 gramme - 99.91 kcal b / w / y - 15.57 / 3.56 / 1.27

Ingredients:

1 grated cucumber
A piece of boiled chickens. Breast
1 Tomato, peeled from peel
2 eggs (protein layer, yolk layer with greens)
1 tbsp. Lemon.Soka
1 tsp. olive oil

Cooking:

All shred and lay out layers. Juice and oil drop on a layer of cucumber and tomato.

5. Salad with Lasso squid: for dinner!

on 100 grams - 76.21 kcal b / w / y - 8.91 / 3.21 / 3.31

Ingredients:

Squid (carcass) 3 pcs.
Carrot 1 pc.
Cucumber 1 pc.
Eggs 2 pcs.
Dill on taste
Natural yogurt 50 g

Cooking

Squids clean and boil for 3 minutes, then cool and cut into thin rings.
Carrots boil, cool and rub straw. Also grab the saline cucumber. Add 2 chopped eggs and finely chopped dill greens. Pepper, fill the salad yogurt and mix thoroughly. Let break for a couple of hours. Salad with squid ready.

Their caloric content is extremely low, and the benefit for the body is simply colossal.

A little about salad

No matter how paradoxically, people are rarely incorporated into their diet lettuce. The calorie content is quite low, and therefore it is impossible to help them. This product more often serves the decoration of festive dishes that are plentifully by mayonnaise. If we talk about supporters of diets and proper nutrition, they know the price of fresh latch well.

It is worth noting that at the moment there are more than 1000 varieties of salads. This is an annual (in some cases a two-year) plant, which belongs to the Astrov family, or complicated. So much that sometimes even experienced gardeners are confused in them.

In ancient times, this culture was grown solely for the sake of oil, which was mined from seeds. Later, gentle leaves appeared on the table of the ancient Greeks and Romans. They appreciated not only taste, but also the healing qualities of this product.

Popular Salads

The calorieness of lettuce leaves (fresh) is very low, and vitamins and trace elements contains a great set. In addition, the bright color and beautiful shape make this product with an excellent decoration of any dish. At the moment, the most popular are the following grade of salad:

Romain is a leader among salads. It is a major inflorescence of several green leaves, which reminds something with a cabbage. Most often it is used in sandwiches or as decoration.
Cress Salad is one of its most useful. It is distinguished by a slight mustard flavor, which can be explained by the increased content of trace elements. This is a great option to combat
Coral got its name due to the characteristic appearance. Light nut taste will give the original note to any dish. And by the number of calcium and mineral salts, this variety overtook all the others.

Salad leaves: calorie

Now closer to the topic of our article. If you follow the figure or strive to follow the principles of proper nutrition, then we will certainly turn on the lettuce leaves in your diet. Calorie in 100g - 16 kcal. Nutritional value is determined by the content of proteins, fats and carbohydrates. The first two elements are contained in a negligible small amount (1.5 g and 0.2 g, respectively). As for carbohydrates, which give the product calorieness, they are present in a salad in the amount of 2 grams.

Chemical composition

A huge amount of nutrients contain lettuce leaves. Calorie, though small, but it does not detract from the benefit of the product. Thus, the composition of this culture includes a whole vitamin complex - A, in (1, 2, 3, 4, 5, 6), C, K, E and others. Speaking of trace elements, it is worth noting the presence of manganese, copper, zinc and iron (it is even more in a salad than in apples). The leaves contain quite a lot of calcium, magnesium, potassium and phosphorus.

Salad leaves: calorie and beneficial properties

Given the fact that the leaves of fresh salad are characterized by extremely low calorie content and increased content of vitamins and nutrients, one can judge their exceptional benefits for the human body. So, it has the following positive effect:

enhances the protective functions of the body;
contributes to the normalization of the activity of the central nervous system;
helps to restore the forces after the disease;
promotes sleep normalization and has a light sleeping action;
accelerates food digestion processes due to stimulating the production of gastric juice;
improves appetite;
improves blood composition;
derives salts from the body;
removes pain in gastritis and ulcers, and also contributes to the scarring of fabrics;
due to the increased iron content, it helps to facilitate the state with abundant menstruation;
with regular use, protect the neurons of the brain from destruction, preventing memory problems;
promotes the regeneration of skin cells due to increased content of vitamin A;
improves metabolism and blood circulation.

Thus, it can be said that the salad is a universal product that benefits absolutely everyone. It is also recommended to use meteo-sensitive people during the change of weather or magnetic storms.

Possible harm and contraindications

At first glance, the lettuce leaves seem absolutely harmless. Calorie and composition of this culture contribute to the general strengthening of the body. Nevertheless, in some cases, the excessive use of this product is categorically contraindicated. These states include:

gout;
stones in the bladder;
colitis in acute and chronic form;
asthma and tuberculosis;
kidney disease can provoke exacerbation).

For weight loss

As already mentioned, the caloric content of lettuce leaves per 100 grams. - Only 16 kcal, and therefore it's just an ideal dietary product. If you want to lose weight, it is simply necessary to include in the diet, because with low energy value it contains a huge amount of useful substances. Nevertheless, this product should not be the only one in your menu. If you do not eat enough proteins and fats, then risk harvesting health. This is more auxiliary product, which will be an excellent addition to fish, white meat and vegetables.

be sure to refuel the salad with vegetable oil or yogurt;
so that the leaves are not prouded, soak them in water for a few minutes;
grind greens better with hands, not a knife, so as not to expose the product to oxidation;
do not refuel the salad in advance so that the leaves do not start and lose the taste properties.

One of the most useful and affordable products in the spring are lettuce leaves. Caloriciness per 100 grams is no more than 16 kcal regardless of the variety. By concentration of vitamins and minerals, this product may compete with many vegetables. Nevertheless, this is not all the information that it is useful to know about the salad. So, the following interesting facts are associated with this product:

translated from Italian, the word "salad" means "salty", although the taste of the product is fresh or slightly bitter;
the darker the lettuce leaves, the more useful substances contain them;
this culture is very good in terms of storage: Greens can not be dried, preserved, freeze or keep it in the refrigerator;
initially, the salad was a weed while the ancient Greeks did not appreciate his taste and health benefits (this happened about 5,000 years ago);
at the moment, the salad is often found both in beds and in stores, but during the times of Persian Sheikh, he was valued by the weight of gold;
the modern history of lettuce leaf began since Christopher Columbus delivered their seeds to America;
from the point of view of the content of vitamins and minerals, the lower part of the leaf is the highest value.

Salad in cosmetology

Salad leaves are useful not only for internal systems of the body. This product helps maintain external beauty and solve a number of cosmetology problems. So, if you have dry skin, then twice a week overlap the mask from sour cream with crushed green leaves.

If your skin needs intensive nutrition, it is recommended to use the means consisting of salad, vegetable oil and lemon juice. Such a mask will help you cope with freckles and pigmentation. If the epidermis is too dry, you can add egg yolk.

In the cold season, the skin is subject to irritation and peeling. To eliminate these unpleasant symptoms, it is enough several times a day to wipe the face with a decoction of salad leaves. This tool also helps perfectly with burns and insect bite.

Summer skin, more than ever, needs protection. If you are afraid that the face or shoulders will be burned, it is not necessary to apply a special cream at all. Before going out to the street for a few minutes, put a leaf of salad for a few minutes, after having bought it with a rolling pin or help in your hands.

The leaf salad is several species, among them - a latch, cress and salad, iceberg salad, arugula and many others. Low caloric content of salad with its very high utility makes it an excellent dietary product. Like all green leaf vegetables, it is very useful, contains many useful vitamins, trace elements and amino acids and a lot of fiber. Salad calorie, like all green vegetables, is very low - no wonder it is included in the list of so-called "products with negative calorie." It contains so little calories and so much fiber that his digestion from the body goes more energy than he gets.

The calorie content of fresh leaf salad (latch) - 12 kcal per 100 gr. This quantity contains only 0.3 grams of fat, protein content - 1.2 gr, carbohydrates - 1.3 gr. The main source of calorie content is carbohydrates and sugars.

Calorie of fresh iceberg salad - 14 kcal per 100 grams of product. Calorie Arugula - 25 kcal per 100 grams. It contains more proteins and carbohydrates and has a pleasant sour taste.

The most useful of green salads - Cress Salad. The calorie content of this grade 11 kcal per 100 grams. It has a spicy spicy taste due to the content of burning substances.

Salad does not saturate in itself, but is an excellent addition to other vegetables and products. Low calorie makes it an excellent option for the summer menu or unloading days. It can be used as an ingredient for other salads and side dishes and as an ornament or a peculiar substrate for other dishes - meat or fish, for example.

What is the best salad?

In addition to its low calorie, salad is also very useful. It contains vitamins, trace elements, amino acids, fiber.

Vitamin A has a beneficial effect on the state of the skin, the general well-being, improves vision and is an antioxidant that prevents the aging of the body and the formation of malignant tumors. Vitamin C, which in green salad is very much, strengthens our immunity and increases the body's resistance to viruses and colds. Vitamins of group B (niacin, nicotinamide, pyridoxine, folic and pantothenic acids, thiamine, riboflavin) contribute to the strengthening of the nervous system, reduce stress and anxiety, improved sleep. They improve the work of the brain, memory, attention, remove stress, tone, improve the composition of the blood, participate in the metabolism process and improve it, contribute to the splitting of fats and carbohydrates to obtain energy, normalize acid-alkaline balance, have an antioxidant effect, preventing cancer and the occurrence of cancer and Improving the state of our skin, teeth, hair and nails. Vitamin E contained in the leaves is also a powerful antioxidant. Vitamin K plays an important role in the blood coagulation process.

Not only low calorie and high content of vitamins makes salad so helpful. It also contains very important trace elements. Calcium, phosphorus and fluorine strengthen the bones and teeth. Potassium helps to remove salt and excess water from the body and is necessary for the work of all muscles. Sodium normalizes water-salt exchange. Magnesium and zinc are needed for all metabolic processes in the body, in addition, magnesium, zinc and copper improve the condition of hair, nails and leather. Iron is necessary for blood, but iodine - for the proper work of the thyroid gland. Manganese regulates blood sugar levels, has an antioxidant effect and improves liver operation. Selenium slows down the aging of the body and retains youth, beauty and vigor of man. Lutein and Zeaxantine are extremely important for human view, and, like all polyphenols, are also effective antioxidants. The lactucine soothes the nervous system of a person, normalizes sleep, and also prevents salt deposition. Pectines improve the work of the intestine and help the body get rid of "bad" cholesterol.

Due to the low caloric content of the salad and its ability to improve the metabolism and stimulate the splitting of fats, it is recommended to use those who are ill obesity. The ability to regulate blood sugar levels makes this greens very useful for diabetics. Sheet grade is useful for workers of mental work and those whose work is associated with great mental and nervous loads - it stabilizes the nervous system and stimulates the brain work.

Green salad is recommended for the use of women - it helps to keep youth and beauty, removes unpleasant symptoms of PMS, and iron contained in it prevents anemia during menstruation. It is effectively fighting constipation. In medicine, it is used to treat ulcerative gastric and duodenal diseases, as well as in the treatment of chronic gastritis. It improves appetite and contributes to a better digestion of food. Normalizes blood pressure, cleans blood, removes headaches, effective in avitaminosis and hypovitaminosis, promotes tissue regeneration. It has antimicrobial effects, improves immunity and helps the body fight with various diseases, and also helps rapid restoration after disease.

Salad use is shown to those who want to normalize metabolism and improve blood circulation. Under edema, greens due to the high potassium content and a soft diuretic effect dismisses excessive liquid and salts from the body.

And do not forget that the low caloric content of salad allows it to effectively deal with overweight.

Calorie Salad and Slimming

Salad as if created specifically in order to add it to the diet during various diets. The high content of vitamins and trace elements plays an extremely important role in a limited dietary conditions, and low calorie content allows not to move and comply with the restrictions of the daily calorie norm.

Salad in diets should be combined with carbohydrates and proteins - meat, bird, fish, vegetables, nuts, cheeses. It is possible to use it as the basis of vegetable salads, combining with tomatoes, cucumbers, bell peppers, olives. Such dishes are best filled with olive oil and lemon juice, and to enhance the fat burning effect you can add garlic, ginger or cinnamon.

You can also arrange unloading days on a salad - low calorie will allow you to keep the daytime calorie rate within 1000 kcal, while not to suffer from hunger. With a discharge day on a salad, you need to eat at least 500-700 grams of this salad and 1 kg of any other green vegetables or tomatoes. Vegetable salads are allowed to fill with a spoon of olive oil and lemon juice. During the day you need to drink enough water or green tea - at least 1.5 liters. For one such unloading day, you can clean the intestine, bring out excess fluid from the body, save your body from toxins, and the repetition of such discharge days once a month will allow you smoothly and consistently lose weight.