The way we cook matters
Let’s choose more cooking and less processed.
Cooking our food can contribute to a more natural diet. Preferably, avoid ultra-processed products -industrial products prepared with substances derived from other foods, which contain multiple artificial ingredients-, and go back to home-made food, to the essentials, to recipes that are not only safe for you and your family, but also environment-friendly.
Before cooking, remove visible fat from meat, or chicken skin.
Choose cooking methods that do not require the use of fat or use just a small amount of oil as a non-stick agent: oven, griddle, frying pan, wok, grill, boiling, or steam. Choose any but use a small amount of fat.
When choosing the oven, once seasoned, if possible, wrap the meat in aluminum foil, accompanied with chopped vegetables and herbs (such as onion, sweet pepper, garlic, parsley).
Seasoning options to enhance the flavor of the food and avoid excess salt are: “adobo” (spice mix used in Uruguay), cumin, pepper, paprika, bay leaf, nutmeg, ginger, tarragon, basil, curry, thyme, saffron, mint, cinnamon, oregano, among others.
Food and immune system, the guardian of our health.
Apart from exercising, a proper rest, a good stress management and good hygiene practices, a healthy diet is crucial for a strong immune system.
Antioxidants are one of the main protagonists of the body’s defense system. They help delay the aging process, and are related to the prevention of tumors, respiratory conditions, cardiovascular, gastric, and neurodegenerative diseases, and endocrine disorders.
Other aspects for a healthy diet that benefits our immune system are:
An adequate intake of energy, proteins, vitamins, and minerals to protect the body’s natural defenses.
Avoid an inadequate diet that may affect the functioning of the immune system and its response to diseases.
Keep in mind that nutrient deficiency alters our health, as well as sports performance.