Arugula for weight loss - benefits and applications

Delicate leaves of arugula in the diet are the key to ease, well-being, healthy digestion and getting rid of extra pounds. This type of salad is a storehouse of high-quality dietary fiber, vitamins and minerals. Arugula well complements vegetable and fruit salads, smoothies, side dishes and is appropriate in any diet.

About the benefits of arugula

Athletes, supporters of a healthy lifestyle and people who want to burn off excess adipose tissue choose a rich in protein and very non-greasy type of salad. The chemical composition of arugula contributes to the healing of the body as a whole and many of its subsystems:

1. Cleanses the blood, lowers cholesterol, promotes the formation of blood cells.
2. Cleanses the intestines from toxins, improves metabolism.
3. Accelerates the regenerative processes in the body.
4. Strengthens tooth enamel.
5. It has a slight diuretic effect, removing excess fluid from the tissues and contributing to the removal of edema.
6. Strengthens the walls of blood vessels.
7. Relieves headaches and cramps.
8. Promotes the renewal of skin cells, rejuvenation.
9. Strengthens the immune system and relieves fatigue.

Surprisingly, arugula perfectly saturates the body during a diet. It is rich in dietary fiber to support healthy digestion, iodine, which is necessary to strengthen immunity and maintain normal thyroid function, vitamin C, which tones and strengthens the body, vitamin A, which is important for healthy skin and nails, calcium, which is necessary for bones and the cardiovascular system and many other substances.

Arugula in the kitchen

Arugula is eaten fresh. The leaves must be washed with water and torn by hand. If you cut this grass with a knife, it quickly loses its juice, aroma and useful properties. Processing such greens thermally - stew, boil or freeze - is also not recommended. This salad, unlike sorrel or dill, is not salted for the future, but is eaten quickly immediately after purchase. A fresh bunch is stored in the refrigerator for up to three days. You can place the leaves in a plastic bag or food container to protect against oxygen exposure. Do not store leaves in a metal bowl, use wood, ceramics or, in extreme cases, plastic.

Arugula contains both water-soluble and fat-soluble vitamins, so salads with the addition of its leaves are best seasoned with vegetable oil or nuts. A small portion of high-quality unsaturated fats will not harm the figure, but on the contrary, it will help to absorb substances necessary for the body, support brain activity and joint health.

How to choose arugula in a store or market

Arugula is grown in greenhouses all year round, so in big cities it can almost always be found in stores. The cost of salad is available. Given all the healing properties of the green bunch, you can afford to eat a snack with this fragrant vegetable.

To choose quality twigs, pay attention to their appearance. The salad should have whole leaves, have a uniform green color. The cuttings smell spicy, when rubbing the leaf on the fingers, a characteristic aroma remains. The leaves are juicy and crispy. Sluggish, yellowed or dried salad is not allowed for sale. Often in shops and vegetable stalls, greens are sprayed with water to prolong freshness.

Good twigs should not be bitter even among cuttings.The presence of a bitter aftertaste may mean that the salad is overripe, grown incorrectly, or even fertilized with health-hazardous additives. Unfortunately, it is impossible to verify this when buying, but try to pay attention to the color and appearance of the leaves - they should not be dark, too bright, spotty, etc.

How to use arugula to lose weight

Arugula well supports the body during diets and physical activity. To lose weight by eating these juicy leaves, it is enough to reduce the content of heavy carbohydrates and fats in the diet, consume protein foods and vegetable dishes.

For one serving of arugula dishes, from ¼ to half a normal bunch (up to 100 g) is enough. Excess fiber in the diet can cause flatulence and an increased feeling of hunger, in addition, large portions of consumed fruits and vegetables can lead to hypervitaminosis. Eat a few twigs of arugula for food, and they will have the desired effect. Salads with these leaves 2-3 times a week will help to disperse the metabolism, quickly absorb the necessary components for the body and cleanse the body of processed products of fats and protein.

Of course, diet programs consisting only of leaves of this variety of salad do not exist. The calorie content of arugula per 100 grams is only 25 kcal, which is why it is actually "weightless" in the daily diet. It shows all its useful properties when consumed with other foods. This vegetable practically does not cause allergies and has no contraindications.

Quick arugula breakfast
In order to have a delicious breakfast while losing weight, it is enough to eat a portion of unsweetened cereal with salad:

• 4 cherry tomatoes;
• several branches of arugula;
• low-fat white cheese;
• basil;
• olive oil.

Drink a glass of orange juice with breakfast and you can eat some dried fruits. This will help to get enough until lunch.

Nutritious Salad Dish
But for lunch or dinner, you can try a hot dish with arugula sauce, for example, diet pasta Pesto.

Choose a pasta base from durum wheat, low-fat cheese (20-30%), as well as the following components:

• arugula - 75 g;
• garlic - 1 clove;
• walnut - 1/3 cup;
• olive oil - 4 tbsp.

While the pasta is boiling, prepare the sauce. Grate cheese (150 g), grind nuts with garlic in a blender, add butter and herbs, mix everything again until the consistency of thick sour cream. Serve hot pasta sauce based on 500 g.

Arugula for a sweet
Another unexpected recipe with arugula is a fruit dessert that will indulge in its delicate taste and satisfy hunger.

You will need strawberries (100 g), orange juice (fresh from 1 pc.), Mozzarella cheese (100 g) and a bunch of salad (70 g). Berries need to be cut into 4 parts, and cheese - crumble into cubes. The dish is seasoned with chopped arugula leaves and orange juice. This spicy mixture of sweetness, milk-creamy taste and spicy notes of dressing will be remembered by lovers of unusual recipes.

Remember that everything is good in moderation, and boldly introduce arugula into your food for every day.

Video: what is arugula useful and what to cook from it