How to Lose Weight by Eating ARTICHOKE
There are two main types of artichoke: the globe artichoke and the Jerusalem artichoke. They have varying nutritional values with the globe artichoke having 47 calories per 100g compared to 76 calories for the Jerusalem artichoke. The main common nutrient is potassium : the globe 370mg, the
Jerusalem 429mg. The sodium content of globe artichoke is 94mg, the Jerusalem supplies only 4mg. They both supply approx.77mg of phosphorus, with the iron content of Jerusalem artichoke being very good at 3.4mg, while the globe supplies only 1.6mg. The vitamin A content of the globe is far better at 185 IU compared to 20 IU. Artichokes have basically no protein and a very low fat content. Over 80% of the calories are from the carbohydrate content and they are a good source of dietary fibre. One medium globe artichoke will provide over 20% daily dietary fibre, ideal for meals with chicken or meat.
Clinical trials with artichokes and their active ingredients, cynaropicrin and cynarin, showed patients experienced a reduction of cholesterol and low density lipids and an increase in the beneficial high density lipids. Arthichokes provide a stabilising effect for the metabolism due to the supply of valuable oils. Artichokes are beneficial for the liver as they stimulate liver cell regeneration. They also assist in the reduction of water retention, oedema. The raw artichoke contains the enzyme inulase which assists conversion of the starch content. Artichokes have been used in cases of diabetes and may also benefit in cases of atherosclerosis.
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Artichokes are really worth the effort.
CALORIES – total: 347 kcal. per 100 grams Calories from: Carb: 255 Protein: 83 Fat: 10
ASPARAGUS – Asparagus officinalis
Asparagus is a member of the lily family (Liliaceae) and has been recognised for centuries for its distinctive flavour and therapeutic qualities. There are 3 main types: the green spears, blanched white (grown underground), and the French asparagus with a blue-violet colour and stronger flavour. The main benefit from asparagus is due to the alkaloid asparagine which stimulates the cleansing of the kidneys and bladder. The strong smell once the urine passes is due to the alkaloid residue. Asparagus is a very good source of silicon (950mg), for healthy hair, and the combination with the minerals sulphur (536mg) and chlorine (510mg) makes it ideal for skin cleansing. However, canned or overcooked asparagus may not do the trick as both chlorine and sulphur are heat-sensitive nutrients. Blanch only the stems in boiling water for 2 minutes and ‘dip the tips’ in for a second, then serve for the full flavour and benefits. Asparagus supply good amounts of natural fluoride for the eyesight and bromine for the glandular system. Asparagus also contain glutathione, an anti-carcinogen, and rutin to strengthen the blood vessels. For a ‘land food’ asparagus are a good source of iodine, which promotes correct thyroid metabolism balance. Asparagus canned and fresh are a very good source of folate with 120mcg, vital for the nerves and brain and during pregnancy. It also provides vitamin A (900 IU) plus isoleucine for the glands. Asparagus may seem a luxury, but when it is in season grab a bunch and cleanse the urinary system and help balance the wonderful glandular system.
NOTE: d.v. refers to the daily value for women 25-50 years, refer to RDI chart for adult male and child values.
CALORIES – total: 42 kcal. per 100 grams Calories from: Carb: 37 Protein: 4 Fat: 1