Anti-inflammatory dietSalmon, tuna, avocado, cherry, linseed ... These are some of the heroes of this diet. Rich in anti-inflammatory substances, they help to melt up to 2 pounds per week.

Weight TripleThe more you delay to adopt an anti-inflammatory diet, have more difficulty losing weight. This is because the inflammation becomes chronic, leading to complicated problems to be solved, such as insulin resistance. "This disorder increases the tendency of the body and abdominal visceral fat accumulation. Or developing more serious problems�such as diabetes, "said Valeria Pascoal, nutritionist. Keep the body still inflamed impairs the production of hormones of hunger and satiety, making you lose control at the table. At the same time, stimulates cortisol, a hormone that causes the body to store more fat. Imagine the damage in the balance!

Understand how the anti-inflammatory dietChoose food only by the number of calories lose weight. But hardly fighting inflammation in the body, a cause of weight gain. That is why many people turn quickly to gain weight or anything else.�The solution? Nutrition experts suggest prioritizing functional foods that contain natural anti-inflammatories. So you fight the villain of flab, lose weight and remain lean. How to know which are the allies? The nutritionist Monica Reinagel, author of The Inflammation Free Diet Plan, created the inflammatory factor (IF) to sort the food. "This index shows if you put in the dish helps or hurts the diet," explains nutritionist Roseli Rossi, Balance Nutrition Clinic in Sao Paulo. Understand better:

IF negative

- Causes a kind of inflammation in cells that are prevented from exercising the functions, how to eliminate toxins. To defend itself, the body responds with inflammation. Soon appear swollen and extra weight. Get away from pasta, bread and biscuit refined, sweet, soft, fatty meat and fried.

IF positive

- By contrast, has anti-inflammatory action. It helps fight inflammation, leaving you less resistant to weight loss. More: keeps diseases, wrinkles and cellulite at bay. On top of that list are salmon, cherry, garlic, onion,�olive oil and flaxseed. And the calories? Relax! Foods with positive IF have low or medium energy value, plus 19 other positive nutritional aspects, as good fat, and anti-inflammatory antioxidants (selenium, omega 3, etc.) and low or moderate glycemic index. Just to remember, the GI (Glycemic Index) indicates the speed at which food is digested and turned into sugar.

When this process is slow, the GI is low and extends the feeling of satiety. If you fail in this or other items, IF the food is bad.�Does not mean you should cut the menu because some foods have important substances for the organism. This is the case of oats, with fibers that fight bad cholesterol. The key is moderation. The menu shows how to assemble meals inflammatory. Also use the tables to change the food.

TABLE OF ANTI-INFLAMMATORY FOODSMeals should combine carbohydrate (bread, pasta, grains, fruits and vegetables), lean protein (poultry, fish, dairy products) and good fats (nuts, seeds, olive oil).�Choose items with FI more positive than negative, both in moderate portions. Inflammatory or anti-inflammatory properties of each food not depend on the portion size.FOOD INFLAMMATORY FACTOR (IF)

Pasta, bread and cereals, sweet potato breakfast cereal rich in fiber light Spaghetti, cooked potatoes with skin Loaf pan full Granola Brown rice parboiled rice white rice cooked peeled potatoes French bread Meat, poultry and fish Salmon Tuna Cod Fillet of hake, whiting ,�boyfriend Turkey Breast Shrimp Ham lean hamburger meat chicken without skin and lean pork Leites and derivatives skim Mozzarella Cheese Yogurt Cottage Cheese Cream Cheese Milk white light Ricotta 210 4 -33 -70 -72 -103 -116 -123 -172 -253 -261 601 464 212 31 11 10 9 -8 -9 -133 9 -4 -14 -21 -45 -69 -69

Clara boiled eggs Egg Yolk Fried Egg Fruit Guava Acerola ruby red Grape Strawberry Avocado Lime Papaya Melon Pear Damascus Fresh Fig Orange Peach Pineapple Plum Apple Kiwi Banana Plant Raw Garlic Onion Red Bell Pepper Broccoli Carrot Spinach Tomato Turnip Radish Cucumber Pod Fats Olive oil and frying oil Canola Mayonnaise Butter Crisp seeds, nuts and legumes Almond unsalted nuts-and-stop Lentil Soya Bean Seed Flax Soy Milk

�5 -43 -48 -124 340 104 53 52 38 -3 -3 -3 -4 -7 -13 -22 -26 -45 -45 -46 -50 -215 4939 387 276 193 136 78 56 52 24 11 4 73 72 -33 -336 -716 312 146 105 29 26 18 10

Nuts & Candy Beverages pea green tea, white, citron tea-star anise, chamomile Tea Boldo, gorse, fennel isotonic Coffee Drink Chocolate Milk SodaIF positive (anti-inflammatory)

-30 -158 0 0 0 0 -119 -156 -215

East 100-100 High 101-500 Very high above 500

IF negative (inflammatory)

Average from -1 to -100 from -101 to -500 High Very high above -500

Menu foods rich in anti-inflammatoryBe inspired this menu, prepared by nutritionist Roseli Rossi, to assemble meals rich in anti-inflammatory foods. Result: you can lose 2 pounds per week OPTION 1 Breakfast morning (8 h) • 1 cup (200 ml) of grape juice • 2 slices whole loaf of bread without gluten (or integral light) • Omelette clear (3 egg whites with 1 col. soup flaxseed, salt and oregano) Snacks (9 am) 1 cup. green tea (or white) Snacks (10h) 2 col. (Soup) avocado (optional sweetener) Snacks (11h) 1 cup.�peppermint tea Lunch (12:30)

• Salad: lettuce, fresh fennel, 2 col. (Soup) of grated carrot, 1 grated radish. Season with a little salt, lemon and olive oil. • 2 col. (Soup) of brown rice • 1 soy burger grilled • 1 col. (Soup) of braised endive with a col. (Tea) of olive oil and garlic (add the garlic at the end of preparation) • 1 red guava Snack (15h) 1 cup. green tea (or white) Snacks (16h) 1 cup light soy milk beaten with 1 slice of papaya and a brown-and-stop Snack (17h) 1 cup.�green tea (or white) Dinner (19 h) • 1 plate (bottom) of lentil soup with vegetables • 2 col. (Soup) of steamed broccoli and seasoned with garlic and olive oil • 1 red plum Supper (21 h) • 1 cup. chamomile tea • 8 strawberries OPTION 2 Breakfast morning (8 h) • 1 cup (200 ml) of light soy milk whipped with 1 / 2 banana, 1 col. (Soup) of quinoa flakes and 1 col. (Dessert) of flaxseed toast • 2 full with 2 col. (Soup) of cottage cheese Snack (9 am) 1 cup. citron tea Snack (10h) 1 cup (200 ml) of water-coconut snack (11h) 1 cup.�tea fennel Lunch (12:30) • Salad: iceberg lettuce, 1 / 2 cup. (Tea) of alfalfa sprouts (or bean sprouts), 4 slices of tomato and chopped chives. Season with a little salt, lemon and olive oil. • 1 medium fillet of grilled chicken • 2 col. (Soup) of spinach sautéed with canola oil and garlic (add the garlic at the end of preparation) • 1 kiwi

Snack (15h) 1 cup. Tea-star anise Snack (16h) 1 slice whole wheat bread with cot

tage cheese Snack (17h) 1 cup. chamomile tea Dinner (19 h) • Salad: lettuce, raw spinach into strips, 2 col.�(Soup) of grated raw beetroot, 1 / 2 cucumber, grated, 2 col. (Soup) of light tuna, 1 col. (Soup) of wheat grains boiled, 2 col. (Soup) of green corn and parsley. Season with a little salt, olive oil and lemon. • 1 cup of gelatin diet Supper (21 h) • 1 cup. • green tea a peach OPTION 3 Breakfast morning (8 h) • 1 cup (300 ml) pineapple juice shaken with mint and ginger • 2 slices of gluten-free loaf of bread (or integral light) • 2 col . (Soup) of tofu (bean curd), mashed with 1 col. (Tea) of olive oil, salt and oregano to taste Snacks (9 am) 1 cup.�chamomile tea Snack (10am) 15 ruby grapes Snack (11h) a glass of lemonade (optional sweetener) Lunch (12:30) • Salad: arugula, lettuce, 1 col. (Soup) of cooked vegetables (carrots, peas). Season with little salt, lemon and olive oil. • 3 col. (Soup) of brown rice • 1 medium fillet of salmon with roasted almonds • 2 col. (Soup) of chayote cooked. Season with parsley, salt, garlic and olive oil. • 1 cup of gelatin diet snack (15h) 1 cup. citron tea Snack (16h) a pot of light soy yogurt with almonds 4

Snack (17h) 1 cup.�Dinner Mint Tea (19 h) • Salad: Lettuce American and purple, 5 cherry tomatoes, 1 1 / 2 col. (Soup) of green corn, 1 / 2 green apple slices, mushrooms and chopped parsley. Season with salt, lemon and olive oil. • Omelet (1 whole egg, 2 whites and 2 slices of cheese-of-mine) Supper (21 h) • 1 cup (200 ml) of juice OPTION 4 Breakfast morning (8 h) • 1 pot skimmed yogurt with papaya and chopped apple, 2 col. (Soup) of light rich in cereal fiber, 1 col.�(Dessert) of ground flaxseed • 1 slice of gluten-free loaf of bread (or integral light) with 1 col. (Soup) of oil and cottage Lunch (12:30) • Salad: lettuce, arugula, tomato slices 4 and 3 bunches of cauliflower steamed. Season with a little salt, lemon and olive oil. • 2 knobs of quinoa pasta (macaroni or full) with fresh tomato sauce (see recipe on this issue, the matter "Quinoa: grain protein") • 4 roasted turkey meatballs • 6 strawberries Dinner (19 h) • Salad: lettuce, watercress, 4 slices tomato and 2 col.�(Soup) of grated radish. Season with salt, lemon and olive oil. • 1 plate (bottom) of vegetable soup with shredded chicken • 1 cup of gelatin diet Supper (21 h) • 1 cup. tea fennel • 1 col. (Soup) avocado (optional sweetener) OPTION 5 Coffee Morning (8 am) • 1 / 2 jar of skimmed yogurt, 8 strawberries and chopped 1 tbsp. (Dessert) of flaxseed crushed • 2 slices of gluten-free loaf of bread with 2 col. (Soup) of light tuna and grated carrot (or 5 slices of turkey breast) Snack 1 (9am) • 1 cup. green tea (or white)

Snack 2 (10h) • 1 cup (200 ml) of grape juice full Snack 3 (11h) • 1 cup. lemon balm tea Lunch (12:30) • Salad: spinach, arugula, slices of raw onion and artichoke hearts 2. Season with a little salt, lemon and olive oil • 3 col. (Soup) rice with broccoli • 1 large fillet of hake cooked in steam • 1 slice of pineapple with mint, chopped 4 Snack (15h) • 1 cup. green tea (or white) Snack 5 (16h) • Vitamin: 1 cup (200 ml) soy milk beaten with a light red guava without the shell and a brown-and-stop Snack 6 (17:30) • 1 cup.�star anise tea Dinner (19h) • 1 plate (bottom) of vegetable soup with an egg • 1 cup popped. (Tea) shimeji (or shiitake) sautéed with garlic and olive oil and seasoned with chopped chives • 1 thick slice of melon Supper (21h) • 1 cup. tea shrub (or fennel) • 1 medium slice of papaya OPTION 6 Coffee Morning (8 am) • 1 cup light soy milk, roasted • 3 integral with a col. (Soup) of tofu and cottage cheese 1 tbsp. (Dessert) homemade jelly • 2 col. (Soup) avocado with 1 col. (Soup) quinoa flakes Snack 1 (9am) • 1 cup.�Green Tea Snack 2 (10h) • 15 strawberries Snack 3 (11h) • 1 cup. chamomile tea Lunch (12:30)

• Salad: ½ plate (table) lettuce, ½ plate (table) of raw endive, 4 col. (Soup) of steamed vegetables (carrots, broccoli, green beans). Season with lemon, olive oil and salt • 2 col. (Soup) of seven grain rice • 2 small pieces of roast chicken • 2 col. (Soup) of spinach sautéed with garlic and canola oil • 1 cup of fruit with nuts Snack 4 (15h) • 1 cup. Green Tea Snack 5 (16h) • 1 slice of gluten-free loaf of bread (or integral light), 2 col.�(Soup) of natural light tuna seasoned with olive oil, coconut water Snack 6 (17h) • 1 cup. chamomile tea Dinner (19h) • 1 part mix brown leaves with a lot of whiting • • 1 roasted peach Supper (

21h) • 1 cup. passion fruit tea with camel • 1 thick slice of melon OPTION 7 Coffee Morning (8 am) • 1 small cup of light soy milk • ½ slice of papaya • 5 strawberries, 1 col. (Dessert) of flaxseed and 1.5 col. (Soup) quinoa flakes • 3 full gluten free toast with 1 col. (Soup) of tofu cottage cheese Snack 1 (9am) • 1 cup.�Green Tea Snack 2 (10h) • 1 cup (200 ml) coconut water and a Brazil nut snack 3 (11h) • 1 cup medium (200 ml) lemonade without sugar Lunch (12:30) • Salad: ½ plate of lettuce and a portion of salad zucchini with mint • ½ bunch of Greek rice • 1 kibe meat • 1 tbsp soy. (Soup) of spinach sautéed with ¼ col. (Soup) of canola oil • 1 apricot

Snack 4 (15h) • 1 cup. green tea (or white) Snack 5 (16h) • 1 skimmed yogurt with 1 col.�(Soup) of cereal and snack almonds April 6 (17h) • 1 cup (200 ml) sugar-free lemonade Dinner (19h) • Salad: green leaves, tomato and carrot with 4 thin slices of carpaccio of salmon • 1 orange Supper (21h ) • 1 cup. tea dandelion • ½ pear

REVENUE anti-inflammatory foods Salmon with AlmondIngredients • 4 medium slices of salmon • 1 col. (Soup) of lemon juice • ½ cup dry white wine • 2 cloves garlic, crushed • 1 col. (Tsp) salt • 8 flaked almonds without salt Season the salmon with lemon, wine, garlic and salt.�Let stand for 30 minutes. Place salmon and seasoning a piece of aluminum foil. Fold the edges of the paper forming an envelope. Bake in preheated moderate oven for 30 minutes. Open the envelope, sprinkle the almonds and keep in the oven until golden brown. Serve immediately. Yields: 4 servings Calories per serving: 219

Lentil soup with vegetablesIngredients • 10 col. (Soup) of dry lentils • 1 stalk of celery • 2 cloves garlic • 1 small onion • 1 col. (Tsp) salt • 1 tbsp.�(Soup) of olive oil • 1 liter of water • 1 carrot, diced • 1 plate (table) of spinach

Cook the lentils, celery, garlic, onion and salt until tender. When cool, beat in the blender. Return the broth over low heat, add the diced carrots, and after 5 minutes, add the chard. Hold for a few minutes over low heat. Remove from heat, mix the olive oil and serve. Yields: 4 servings Calories per serving: 181

Juice DetoxifyingIngredients • ½ slice pineapple • ¼ red apple without the peel • 1 small piece fresh ginger • ½ cup (100 ml) coconut milk • 1 spoon (soup) of lemon juice • 1 col. (Soup) of fresh gardener • 4 ice cubes Put all ingredients in blender. Serve below. Yields: 1 serving Calories per serving: 82

ANTI-INFLAMMATORY FOODSElisabete Fernandes Almeida Thanks to anti-inflammatory effect of some foods, many people improve the symptoms of arthritis,�needing to eat less medication and getting a better quality of life. Tuna and salmon are two good examples of foods with anti-inflammatory effect. As for antioxidants, not just patients with arthritis who need them. Researchers believe that inflammation contributes to the development of heart disease, cancer, Alzheimer's disease and type 2 diabetes, and that the anti-inflammatory substances found in foods can combat these diseases. To consume these foods, do not need to radically change their diet.�Try, for example, consume more fish. Inflammation does not always have negative aspects. An injury becomes red and swollen because the body recruits white blood cells that fight infection and increase the flow of oxygen-rich blood to facilitate healing. But some undesirable result of inflammatory lesions less relevant, as the oxidation of the cells forming the walls of blood vessels.

Antioxidants can help prevent these injuries. But when they are insufficient, anti-inflammatory drugs are needed. Otherwise,�the body's attempt to repair their injuries can lead to chronic inflammation that slowly attacks healthy tissues of the joints, arteries and the entire nervous system. Among the foods with greate

r anti-inflammatory action to highlight the omega-3 fatty acids, found in large quantities in fish. In the body, these acids are converted into hormone like substances that reduce inflammation. The polyunsaturated omega-6 found in corn oil promote inflammation. The omega-6 and omega-3 form a kind of yin and yang,�that should be kept in balance. The consumption of equivalent amounts of two foods can keep inflammatory processes in balance, however, most people eat about 20 times more foods with omega-6 than omega-3. Foods produced with corn oil or sunflower oil, rich in omega-6, are singled out as culprits. Furthermore, people prefer not to consume foods rich in omega-3 as the canola oil, nuts, spinach and cabbage.�Aspirin and ibuprofen interfere with enzymes in the process contributing to the inflammatory properties of foods containing omega-6. Some foods may act similarly. A group of researchers from Michigan State University has made some experiments to demonstrate that the extract can prevent cherry ten times the formation of some inflammatory agents than aspirin. Their findings stimulated the ingestion of cherry juice in patients with arthritis. In another recent survey, it was proved that the blackberry,�strawberries and raspberries produce similar effects. Another way to combat the inflammation is to strengthen the body's repair mechanisms. A group of Boston researchers measured the concentration of substances called "shock proteins" in the human brain. Imagine them as the tape of the body - they help repair cell damage caused by oxidative stress, inflammation and excess toxins. Insofar as you age, it produces smaller quantities of these protective proteins.�The study showed that diets rich in blueberries fight this condition in rats, which responded to the inflammatory processes in the same way that younger animals. Most fruits and vegetables, especially colorful, appears to inhibit inflammation caused by the presence of fitossubstâncias as bromelain,

found in pineapple, and quercetin, found in apples and onions. Vegetables such as tomatoes contain about 20 compounds with antiinflammatory action. Fruits, vegetables, fish and whole grains - foods are always defended by nutritionists for years.�Furthermore, diets rich in sugar, refined flour and partially hydrogenated vegetable oils, and obesity increase the risk of inflammation. The intake of foods with anti-inflammatory action may be one of the best things you can do for yourself.

FOOD POWERPUFFYou already tired of hearing about eating fruits and vegetables is good for health. But he knew that among all these foods considered healthy, some are even more potent because they contain substances that can prevent disease? These are called functional foods,�defined as "food similar to conventional in appearance, which, in addition to satisfying the nutritional requirements, produce specific benefits to health, physical and mental capacity." This category are various vegetables such as broccoli, tomatoes, onions, grapes and apples (see pictures on following pages). Knowing that they contain substances which, when taken regularly, can reduce the risk of developing various health problems such as cancer, cholesterol and high blood pressure, intestinal problems, among others,�can be a good reason to include them in daily diet, not only when you resolve to make arrangements. That is precisely what they are already doing 44% of Brazilian consumers, who always choose their foods based on the relationship they have with their health. According to a survey commissioned by Solae Company and released in February, the main reasons for seeking healthier foods among Brazilians are concerned about the state of health in the future and the daily benefits that the correct diet can provide.�Similar research conducted in the United States showed that 95% of the population of this country believes that food can benefit health and help fight diseases Because of this, is increasing the attention given to this class of foods able to prevent diseases, both by consumers as researchers. Evidence of this interest is the first congress of the newly established Brazilian Society of Functional Foods (SBAF)�What happens this April and whose goal is to help promote and encourage research on the health benefits of foods.

At the site, will be presented several new features on the subject. Concern abou

t the nutritional quality of food is due mainly to advances in scientists' knowledge about the role of diet in health, according to nutritionist Jocélia Salgado, president of SBAF.

Flaxseed Sunflower seedComponents: protein, fiber, omega 6 and a potent antioxidant and anticancer called lignan.�Properties: The most popular are the regularization of bowel movements, especially in the treatment of constipation and revitalizing the skin. Assists in blood clotting, metabolism of fatty acids, besides activating the body's immune system and reduce the rate of LDL-cholesterol from the blood. Flaxseed strengthens nails, teeth and bones and makes the skin healthier. It has antioxidant action and therapeutic effect in disorders of the colon, urinary system, prostate cancer and menstrual disorders.�It is also used to treat infections (urinary, psoriasis), immune disorders (lupus), allergies and eczema, rheumatoid arthritis and atherosclerosis. Assists in the treatment of asthma and diabetes, and attenuates free radical formation by stress. Components: omega 6, vitamin B, fiber and calcium. Properties: it reduces the risk of heart disease and cancer. We recommend the consumption of one tablespoon per day.

Olive oil (extra virgin)Components: phenolic antioxidants, vitamins and monounsaturated fat (which does not affect cholesterol).�It is the largest natural source of omega 9 (which helps reduce total and LDL cholesterol, and prevent clogging of the arteries). Properties: helps in reducing LDL, the bad cholesterol and can reduce up to 40% the risk of heart disease if used in place of butter or margarine. It is recommended a tablespoon per day. Some researchers have compared the impact that functional foods will in coming decades, to the light and diet foods had in the 1990s. "A phrase spoken by Hippocrates about 2500 years ago,�which briefly means' to make food your medicine ", is receiving renewed interest. More than ever, research and studies are showing how important the role of certain foods in our life. Guide people to eat properly and in right quantities has been a constant in several scientific papers, "says Jocélia. She points out that, currently, one of the main factors related to the onset of disease in humans is food, there

a close relationship between what we eat and our health.�"Besides being related to chronic diseases like cardiovascular problems, cancer, diabetes and obesity, there is also strong evidence of the role of diet in improving mental and physical performance in slowing the aging process and in strengthening the immune system," adds .

Germs andThe Brazilian market should win in the first half, a new type of functional food, very recent and still lacking in the country, called symbiotic. This is a line of yogurts and dairy drinks soy developed at Unicamp.�Probiotic foods are a mixture of probiotics (class of microorganisms that are beneficial to humans because, among other benefits strengthen the immune system, produce vitamins and anticancer substances. Pro-biotic foods are those that contain microorganisms such as some types of yogurt and fermented milk) and prebiotics (substances that serve as food for these microorganisms. These substances decrease cholesterol, triglycerides and improve the functioning of the intestine). "The symbiotic food, so�multiply the effects of pro and prebiotics and cause the person to take advantage of these properties more quickly, "explains Professor Francisco Maugeri Filho, Department of Food Engineering at Unicamp and project coordinator. The search for components in foods that could reduce the risk of various chronic diseases began in the 1970s, when problems such as hypertension, cancer,�obesity and cardiovascular disease - that are directly or indirectly related to food consumption, have become a concern to public health in developed countries. "That was when I came recommendations to the public about the importance of practicing a diet low in saturated fat and higher intake of vegetables, fruits, whole grains and legumes, in order to reduce the risk of these diseases," explains nutrólogo Credidio E

dson, Director of the Association of Nutrology (Abran).

Coffee - The villain turned good guyAfter being accused of doing harm to the heart to pressure and increase the incidence of cancer, the coffee can now gain status of functional foods. The drink is a major stakes of science to combat these and other problems such as depression, diabetes and gall stones. The evidence is so good that the Heart Institute (Incor) assembled a group dedicated to research on the effects of coffee on health.

Coffee and Heart Unit will examine the effect of coffee on heart patient and diabetic�beyond the influence of the preparation form the components of the drink. "The filtered coffee seems to have more effect in reducing the incidence of heart attack than the boiled," says cardiologist Michael Moretti, coordinator of the Office Coffee and Heart. He explained that coffee contains only 2% caffeine, which when consumed in moderate doses (up to four average cups per day for adults), has antidepressant properties (it is even used in the treatment of drug addicts). In addition, coffee is composed of other substances,�whose functional properties are being analyzed, such as chlorogenic acids (cardiovascular protection), minerals such as potassium and magnesium, B vitamins and sugars. But the term functional food emerged in Japan, only around 1980, when the Japanese government started a program to reduce health insurance costs. To reduce expenditure on drugs, was implemented a program called FOSHU (food for specific health use, the acronym in English)�which was to assess which foods have proven benefits to population health, fulfilling specific functions in the body.

Uva - CarrotComponents: flavonoids, fiber, calcium and reverastol (present in red wine and also have anticancer properties and protective of the heart). Properties: anticoagulant, anticancer, antioxidant and reduces cholesterol. We suggest the intake of 240 ml of red wine and 240-480 ml of grape juice, or a bunch of fruit per day. Components: one of the best sources of beta carotene.�Can be converted into vitamin A, vitamin C and iron. Properties: strengthens the immune system. We recommend the consumption of 100 grams per day (or grated cooked).

Garlic - BroccoliComponents: Allicin, Vitamin C, Selenium and Zinc. Properties: Studies have shown that regular consumption of garlic strengthens the immune system and reduces the incidence of tumors of the stomach and colon. Garlic also acts in the prevention of cardiovascular disease, reducing the rate of LDL (bad cholesterol) from blood and has regulatory effect of blood pressure.�Recently they discovered antibiotic properties in garlic, which helps in combating H. pylori (the bacterium that causes gastritis). It is recommended that the daily consumption of a tooth (600 mg) to reduce blood pressure and cholesterol levels. Components:

glicosinato, a potent anticancer, stimulates genes that increase production of glutathione (an antioxidant that helps strengthen the immune system), protein, calcium, vitamin C and iron. Properties: the body acts as anti-inflammatory, antibiotic, anticoagulant and analgesic. Moreover,�combat viruses, protects liver, reduces cholesterol, fight muscle pain, lowers blood pressure and prevents cancer. Like other foods of the same family of cruciferous (like cauliflower), broccoli prevents several forms of cancer, including stomach, esophagus, lung, pharynx, uterus, pancreas and colon. We recommend the consumption of 100 grams per day. Properties: the improvement of immunological defense mechanisms, prevention or treatment of any disease or disorder, improvement of physical and mental�general state of health and slowing the aging process organic.

Oats - TomatoComponents: insoluble and soluble fiber (beta-d-glucan), phosphorus, calcium and carbohydrates. Properties: some studies have demonstrated a reduction of LDL-ch

olesterol. There is evidence that the beta-d-glucan has a protective effect on the development of colon cancer and decreased absorption of glucose in diabetics. In 1997, the FDA (Food and Drug Administration) approved a new regulation,�allowing products of oats down on their labels appeal of health benefits by linking their consumption to reduced risk of heart disease. The FDA concluded that beta-d-glucan is the component responsible for the decrease in total cholesterol and LDL blood cholesterol in diets containing about 3 g / day of beta-d-glucan (equivalent to the consumption of 40 g of oat bran and 60 g of oatmeal). Components: rich in lycopene, a substance responsible for the red, which has antioxidant and is also present in other red fruits,�such as watermelon, guava and papaya. The raw tomato is high in vitamins A, B and C. Properties: The antioxidant effect of lycopene reduces the presence of free radicals, protecting cells from oxidation. Studies have shown that foods containing lycopene reduces the risk of bowel cancer, stomach, bladder, cervix, skin and lungs. Lycopene also prevents the emergence of cardiovascular disease, especially atherosclerosis, reducing the risk of myocardial infarction.

Onion - Cabbage

Components: rich in quercetin (especially purple), a powerful antioxidant,�an anticancer called allicin, vitamins A and C and calcium. Properties: helps in regulating blood pressure and circulation, has anticoagulant effect and increases good cholesterol (HDL), which protects the heart. The recommendation for daily consumption is about 100 grams of food. Components: iron, magnesium, calcium, vitamin C and sulforafeno (a potent antioxidant). Properties: Helps prevent cancer of the digestive system and reduces the risk of developing other tumors in up to 35% while eliminating toxins from the body.�We recommend the consumption of a cup of tea a day (cooked).

Foods with functional claimsAll these years of research resulted in the discovery of several compounds with important biological properties present in some foods, as informed in the book "Functional Foods - A New Revolution," the researchers Alexandre Cabral Carnation and Carnation Afrânio Aragon, professors at the Federal University of Ceará. The villain turned good guy margarine and milk to lower cholesterol and protect against heart problems,�yoghurts and drinks that help the bowels and soy-based products that help prevent osteoporosis are some of the foods with functional claims in the marketplace. Also called nutraceuticals, that is a product category that grows in the same proportion as the interests of consumers by preventing disease and longevity. The world market for functional foods handled more than 50 billion dollars in 2004 and in European countries and Japan is possible to find bread to bullets with functional claims. In Brazil,�are already registered about 130 foods that category. The name given by the National Agency for Sanitary Surveillance (Anvisa) is "food with functional foods." "He who, arguably, has a component that reduces the risk of developing a particular disease," said Antonia Maria de Aquino, manager of special products Anvisa. But experts warn that not always worth it to consume a product with functional foods. "The big problem is the concentration of functional nutrients. Milk with omega 3, for example,�has a very low concentration of this substance, so its not worth eating, "explains nutrólogo Durval Ribas Filho, president of Abran. Also, you need to consume foods with functional claims in the correct manner and within an adequate diet. "The margarine enriched with phytosterols, for example, aimed at individuals with high cholesterol need to be consumed daily when the amount

determined to assist in reducing cholesterol absorption. You also need to reduce consumption of saturated fat and cholesterol, "�Katia explains nutritionist Iared of Nutrition and Dietetics Service Incor. She points out that many fruits and vegetables have proven benefits to health. "The fresh food is tastier, cheaper and certainly more work because they were not manipulated," he adds nutritionist Cynthia Antonaccio. Among the most common substances mentioned are the oils and

other bioactive compounds of marine origin rich in polyunsaturated fatty acids, known by the generic omega 3. These substances, found in some types of fish,�are essential to maintaining health, but are not produced by our body and can only be obtained through food. The list of benefits attributed to omega 3 acids continues to grow: They lower the risk of heart disease (because it reduces triglycerides and blood pressure, besides assisting the elasticity of arteries, preventing its obstruction) are anti-inflammatory agents (prevent problems as asthma, arthritis and headaches), maintains healthy vision, among others.

Fish - AvocadoComponents: highest natural source of omega 3, iron, selenium and calcium. Properties: increases good cholesterol (HDL), helps in reducing cardiovascular disease, helps in the formation of the fetus during pregnancy and improves the performance of insulin in the body. It is recommended consumption of at least 180 grams per week, for reduction of cardiovascular problems. Components: monounsaturated fatty acid (omega 9), potassium, vitamin E and protein properties: increases good cholesterol (HDL), protects against cardiovascular disease and cancer.�We recommend the consumption of 100 grams per day.

Chestnut - SpinachComponents: omega 6 polyunsaturated fatty acids, calcium, vitamin C, iron and antioxidants (in brown-and-Pará). Properties: helps prevent heart problems. Indicates that consumption of a brown-and-stop or three almonds a day. Components: folic acid, vitamins A and C, calcium, potassium, iron and other antioxidants. Properties: prevents defects of fetal malformation. How has oxalic acid (which can be toxic), should not be ingested into exaggeration.�The recommended intake is a cup of tea a day (cooked). . Another group of functional substances that has been gaining attention are the carotenoid pigments responsible for the orange color of some vegetables. Fall into this category beta carotene (found in carrots, for example), which when ingested turns into vitamin A.

Others, such as lycopene (found in tomatoes, for example) act as antioxidants in the body, preventing the degradation of cells.�Some research also suggests the involvement of lycopene in the prevention and control of prostate cancer. Flavonoids, substances in some fruits and vegetables and responsible for the colors red, purple and yellow, also stand out for their antioxidant properties. Some flavonoids have specific actions, such as isoflavones found in soy, with a reduction in the risk of heart disease was recognized by the agency that controls the use of medicines and foods in the U.S., the FDA.

Soy - AppleComponents: the most important source of isoflavones,�especially the isoflavones, genistein and daidzein, used as an alternative hormone replacement therapy. It also contains vitamin B, folic acid, iodine, magnesium, potassium and phosphorus. Properties: prevents and reduces risk of cancer and osteoporosis, eases symptoms of menopause and cardiovascular disease. Epidemiological studies have shown that individuals or populations, who eat soy regularly have a lower incidence of malignant tumors. Regular consumption reduces the risk of prostate cancer and breast cancer by 50%, and colon cancer by 40%. For grains,�the amount of recommended daily consumption is 1 cup tofu, 1 slice 30 grams, and for milk, two cups per day (within a balanced diet). Components: a source of soluble fibers that help control blood glucose, calcium, flavonoids, pectin (which helps the bowels) and quercetin, a bioflavonoid with anti-inflammatory properties and also protects the heart, possess anticancer activity, antiulcer, antiallergic, and help in reducing the risk of developing cataracts.�Properties: the combination of phytochemicals present in apple peel and pulp is responsible for their antioxidant and anticancer properties. The regular intake of apples also helps to reduce the rates of harmful cholesterol (LDL) to the body, preventing heart problems. Are strongly recommended consumption one per day.

No magicBut how to take advantage of the properties of functional foods? In this case, again it's good old recommendation of balanced diet. No need to exaggerate and just eat it.�"All these foods should be part of a routine food, as far as possible, but you can not eat avocado or flaxseed every day," exemplifies the nutrólogo Durval Ribas, president of Abran.

But also no use to animate and find that simply eating a tomato, a serving of soy or any food with functional properties in the middle of fried food, candy and other junk to take advantage of the genre. "People should be aware that such foods are not magic, they will not correct bad habits.�Should be part of a balanced diet, and physical exercise regularly, avoid smoking, reduce stress and maintain healthy weight, "warns nutritionist Iared Katia, the Department of Nutrition and Dietetics at the Heart Institute (Incor).

Heroes Diet - Fitness MagazineThe consumption of anti-inflammatory foods, according to Andrea Naves, should become a daily habit. Set also in portions. See how much of each food item is not willing to follow the diet ready. Extra virgin olive oil: besides having anti-inflammatory properties,�is essential for the absorption of anti-inflammatory antioxidants in vegetables. Serving size: 1 tablespoon of olive oil per day. Oats: their fibers help reduce blood sugar and, therefore, is a cereal ally in the inflammatory process. Serving size: 2 tablespoons of oat bran. Broccoli: they contain phytonutrients that boost the antioxidant defense systems of the body. Serving size: ½ cup of tea per day. Green Tea: It has antioxidants (catechins)�addition to actions thermogenic (speeds up metabolism) and oxidation of fats (prevents the absorption of fat). Studies also show that green tea lowers blood sugar. Serving size: 5 cups of tea per day. Berries: they are the darlings on this diet. They carry a huge amount of anthocyanins, antioxidants with anti-inflammatory power. Options: plum, blackberry, strawberry, acai, cherry, raspberry, red guava. Serving size: 1 cup per day. Yogurt: probiotics, lactobacilli live with that facilitate digestion and bowel function,�stimulate the production of inflammatory substances. Kefir (see this issue, the article seems Kefir yogurt ...) is another great option. Serving size: 1 pot per day (200 ml). Fish: salmon is champion in DMAE, a substance essential to keep skin firm and prevent wrinkles. It is also a source of omega 3 fatty acid that fights free radicals and is antiinflammatory. Other fish are also welcome. Serving size: 2 steaks a week or two capsules per day of fish oil. Flaxseed: omega 3 and has a class of antioxidants. It is worth mentioning vitamin E,�which contributes to cell renewal and thus postpones the

aging. Sesame seeds, nuts and other oil rich in fat and also make the list of anti-inflammatory foods. Serving size: 2 tablespoons per day. Soy: the bean stew, roasted or fermented (miso) is rich in isoflavones - plant hormone that inhibits the production of inflammatory substances. In the form of yogurt, milk or cheese (tofu), this crop is a good source of protein - important for maintaining lean body mass, which makes the body burn more calories,�even when you're standing. Serving size: 2 tablespoons of beans per day (or 1 cup yogurt or soy milk).

DIET FOR WOMEN OF 40 YEARS OR MORENothing discouraged. Not because you are in their 40s who will not abandon the idea of polishing the body the way you want. Ok, it is true that the metabolism begins to slow its pace in this phase, which can hinder weight loss. But this alone is not to blame for the extra flab. So cheer: In addition to regular exercise, you need a diet tailored to brush up on looks.�And we bring it here. The orthomolecular nutrólogo Tamara Mazaracki, Rio de Janeiro, has assembled a menu of 1200 calories to combat sagging, bone loss and kills one pound per week.

Coffee MorningOption 1 1 pot of yogurt (200 ml) whipped with ½ a banana ice cube 1 col. (Soup) of oatmeal (if too thick, add a little cold water) 1 toasted a full col. (Tea)

of light cream cheese 4 eggs boiled quail or a scrambled egg 1 cup.�tea berry Option 2 1 cup (250 ml) mate hit with juice of ½ lemon 2 whole roasted light blanquet 2 slices of turkey breast or a thin slice of mozzarella cheese or white Option 3 ½ papaya 1 cup (250 ml ) orange juice whipped in a blender with 1 col. (Soup) of flaxseed a slice of bread with 1 col. (Tea) of light cream cheese 1 egg 1 cup cooked. green tea with a slice of ginger Option 4

1 cup (250 ml) of passion fruit juice, beaten with 1 col.�(Soup) of oatmeal a little Arabic bread in the oven with a slice of cheese mines light 2 thin slices tomato oregano 1 dash of olive oil 1 cup. green tea with drops of lemon or a pinch of cinnamon Option 5 1 cup (250 ml) to kill a hit with thick slice (2 cm) of pineapple and 1 col. (Soup) of flaxseed a slice of bread with 2 col. (Soup) of cottage cheese with a little olive oil and / or a pinch of oregano 1 cup. tea berry

LunchOption 1 1 dish (dessert) of green leaf salad with alfalfa sprouts 1 palm 2 slices of red pepper shell of a chick-peas cooked 3 col. (Soup) of lean meat and steamed minced 2 tsp. (Soup) of Option 2 1 steamed okra dish (dessert) of mixed salad (lettuce, watercress, carrot, beetroot, tomato, arugula, lettuce or purple American palm, asparagus, mushrooms) with 1 boiled egg 2 tsp. (Soup) of rice a ladle black beans (or other) 1 grilled chicken breast 2 tsp. (Soup) of steamed cabbage Option 3 1 course (dessert) to rocket salad,�lettuce, cherry tomatoes and 2 col. (Soup) 1 cup of corn. (Tea) of noodles with a tomato sauce sardines (120 g) cooked fish or other third col. (Soup) of broccoli and cauliflower steamed Option 4 1 course (dessert) salad of iceberg lettuce, alfalfa sprouts, tomato, cucumber and red bell pepper 1 tbsp. (Soup) of rice 3 col. (Soup) of lentils cooked a steak grilled tenderloin Option 5 1 course (dessert) of green salad with alfalfa sprouts and cherry tomatoes 2 chicken thighs stew or roast a shell of chick-peas cooked 3 col.�(Soup) or sautéed watercress bertalha

Dinner

Option 1 1 dish (dessert) of lettuce salad with cherry tomatoes and cucumber slices 2 tsp. (Soup) of pumpkin puree with parsley 3 col. (Soup) of cauliflower steamed a fish fillet grilled Option 2 bertalha sautéed spinach or comfortable 3 col. (Soup) cream corn 1 chicken fillet grilled Option 3 3 col. (Soup) of broccoli and cauliflower steamed green olives and a sliced tomato sprinkled with parsley 4 slices of cucumber called a salmon or other fish baked with onion,�tomatoes and herbs Option 4 1 course (dessert) to rocket salad with tomato and radish slices 2 medium roasted meat (lizard) 4 baked or boiled potatoes ball 3 col. (Soup) of okra or zucchini sautéed with tomato, onion and garlic Option 5 3 col. (Soup), salad of green cabbage into thin strips, beetroot, radish and carrot, grated 2 medium pieces of roasted turkey breast 2 col. (Soup) of mashed potato or yam

Snacks (morning and afternoon)Option January 1 cereal bar light Option 2 1 light yogurt Option 3 1 banana mashed with 1 col.�(Soup) of whole oats and cinnamon almonds Option Option April 10 May 1 (glass of 250 ml) eau de coco 2 nuts-and-stop Option 6 1 fruit (orange, tangerine, apple, kiwi, pear) Option 7

1 cup (250 ml) of melon or watermelon juice or pineapple with mint Option 8 1 cup (200 ml) plain yogurt with skim chips ripe Option September 1 toast with a full col. (Soup) of light cream cheese 1 cup. green tea or berries Option 10 1 cup gelatin diet

SupperOption 1 1 fruit (apple or tangerine) Option 2 1 small cup (200 ml) of skimmed milk mixed with a pot of fermented milk (Yakult type) Option 3 cups 1 cup 1 cup diet Option 4. (Tea) of warm milk with a pinch of cinnamon Option 5 1 pear into c

ubes with a spoon (soup) of cottage cheese

SEASONING FOR THE SALADOption 1 1 col. (Tea) extra virgin olive oil lemon a few drops of soy sauce 1 tbsp oregano Option 2. (Tea) extra virgin olive oil 1 tbsp. (Soup) of yogurt sauce, garlic parsley lemon drops Option 3 1 col.�(Tea) extra virgin olive oil drops of balsamic vinegar salt, dehydrated garlic and parsley Option 4 1 col. (Tea) extra virgin olive oil 1 tbsp. (Soup) of dried tomato cortadinho 1 col. (Soup) of yogurt rosemary

To sweetenIf you want to sweeten juices, teas and coffee, give preference to the natural sweetener

based on stevia, easily found in supermarkets and natural food stores.