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With this wide variety of industrialized foods, a large part of the population began to consume more and more processed products, rich in lipids, simple carbohydrates and poor in dietary fiber. This food pattern has a strong association with chronic noncommunicable diseases, such as obesity, diabetes and cardiovascular diseases. Increasingly, there is an association between low fiber consumption and intestinal constipation, hemorrhoids, malignant colon cancer, obesity, glucose intolerance, dyslipidemias and cardiovascular diseases. Food fibers are short or long filamentous substances derived from polysaccharides that form the cellulose molecules. Food fibers are substances of plant origin and do not provide energy, but are fundamental to the functioning of the intestines, although they are not digested by the enzymes present in those organs. Therefore, for those who want to lose weight and take care of their health, fibers are more than an option, they are a necessity.  The so-called insoluble fibers , found in whole grain breads, cereals, carrots, cabbage and apple peel, increase intestinal transit , reducing constipation.

Consume more raw fruits and vegetables, because when subjected to cooking, the fibers lose part of their action. Consume whole grains rather than refined grains (bread and white rice for whole grain bread and rice). When we consume refined grains, their carbohydrates are digested and absorbed so quickly that the body starts to store them in the form of fat. Wheat or rice bran are those cereals that are milled and separated from the flour. They help lower cholesterol. Gums and mucilages are fibers extracted from the seeds and have the function of cleaning the intestine. Lignin is excellent for controlling cholesterol. It helps in preventing the formation of gallstones by binding to bile acids and removing cholesterol before the stones form. Its use is beneficial for people with diabetes or colon cancer. Lignin is mainly found in peaches, pears, potatoes, tomatoes and grains. Pectin is useful for diabetics as they have difficulty absorbing food. It removes undesirable metals and toxins, reduces the side effects of radiation therapies, and reduces the risk of heart disease and gallstones.

Flaxseed, amaranth, chia, quinoa, sesame, oats … you’ve certainly heard of these seeds. These foods help to enrich our diet. They help in reducing weight, cholesterol, inflammation like cellulite, regulate intestinal transit and increase lean mass. They are indicated for those who are overweight, obese, constipated, altered cholesterol, cellulite or simply want to improve nutrition. To make positive effects in the body, the ideal is to add them daily in meals. The amount will depend on individual to individual but on average one tablespoon per day.

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The flaxseed has the power to control diabetes, helps in proper functioning of the intestines, contributes to a healthier skin and even make a “cleaning” in the arteries. All this because the linseed has in its composition “fats of the good”: the monounsaturated and the polyunsaturated ones (omegas 3 and 6). They work by reducing LDL, bad cholesterol, and even contribute to cardiovascular health (by the presence of omega 3, which has anti-inflammatory property and helps prevent the accumulation of fat plaques in the blood vessels). Flaxseed is rich in lignan fibers, which increase satiety and improve bowel functioning. Fiber is important for the control of diabetes because it contributes to the reduction of sugar absorption in the intestine. It is such a complete food that nutritionally resembles the combination of rice and beans. It has proteins and amino acids that are essential for the body. Amaranth is able to lower blood pressure, cholesterol and improve bowel function. The great concentration of squalene in its composition, a substance only found in significant amounts in the liver oils of marine animals, is a unique characteristic of amaranth. Its naturaral properties include the antioxidant action in the fight against free radicals, increased oxygenation of the metabolism and strengthening of the cell membrane, aiding in the improvement of the immune system due to the protection of the cells.

The chia is a powerful seed, a source of B vitamins, minerals like calcium, phosphorus, magnesium, potassium, iron, zinc and copper. Being a good source of calcium is an excellent choice for those who have osteopenia, osteoporosis and obesity. It has beneficial health properties because it is rich in antioxidants (caffeic and chlorogenic acid), which help reduce free radicals preventing cell aging. In addition, it has laxative action and promotes satiety. It is a great choice for vegetarian food, because it is high in protein and several important nutrients. Its fiber content favors the elimination of feces and improving the functioning of the intestine. The fibers help in the treatment and prevention of diseases such as diabetes and cardiovascular diseases.  This seed is a darling of nutritionists and health experts, because of its high nutritional and functional value. Source of protein, carbohydrates, vitamins, minerals, amino acids, fiber and calcium, quinoa is the best and most complete food of plant origin. Quinoa has a good ratio of calcium and magnesium, being important for the absorption of calcium in the bones. Among the 18 amino acids found in quinoa, two – methionine and lysine – are linked to the development of memory and reflexes, and one of them – triphophan – is able to release serotonin into the brain, a substance that gives a sense of well-being.

Seeds for your health!

Quinoa

This seed is a darling of nutritionists and health experts, because of its high nutritional and functional value. Source of protein, carbohydrates, vitamins, minerals, amino acids, fiber and calcium, quinoa is the best and most complete food of plant origin. Quinoa has a good ratio of calcium and magnesium, being important for the absorption of calcium in the bones. Among the 18 amino acids found in quinoa, two – methionine and lysine – are linked to the development of memory and reflexes, and one of them – triphophan – is able to release serotonin into the brain, a substance that gives a sense of well-being. In addition, quinoa is free of saturated fats and cholesterol.

Oats

Regular consumption of oats causes the bowel to function properly, absorbing the nutrients the body needs and ceasing to be lazy. For diabetics, oat fibers attach to the sugar in food, making it fall more slowly into the bloodstream. For people who have high cholesterol, oats are a good ally in reducing LDL because their fibers are soluble in water and they become a gel that causes the fats not to deposit in the arteries, helping to lower the levels of bad cholesterol, preventing heart disease and also bowel cancer. In addition to fiber, oats are a great source of vitamins and minerals. Calcium, iron, copper, zinc, magnesium, phosphorus and manganese are found in abundance in cereal, as well as vitamins E and those of B complex and proteins. It’s a complete cereal.

Sesame

The sesame has a large amount of proteins, fats and carbohydrates, not to mention the fiber and lipids, which are important in reducing blood cholesterol with anticancer and antioxidant properties. They also have high calcium, phosphorus and iron content and are rich in B-complex vitamins. Sesame seeds are rich in manganese, copper and calcium, contain Vitamin B1 and Vitamin E. They also contain phytosterols, which block the production of cholesterol. Sesame nutrients are best absorbed if crushed before consumption. They contain a great variety of nutritional principles of great value: lipids, unsaturated fatty acids, lecithin, proteins, vitamins (E, B1 and B2) minerals and trace elements. Sesame is ideal for those looking for good form or even a balanced diet, as it has a large amount of fiber, which helps in the proper functioning of the intestine.

Sunflower Seed

Sunflower seeds are an excellent source of vitamin E, a powerful antioxidant. Sunflower seeds are rich in phytosteroids and help reduce “bad” cholesterol levels in the blood, increase the immune response and decrease the risk of getting some types of cancer. The magnesium in the sunflower seeds is great for relaxing the nerves, so it helps in the relaxation of muscles and blood vessels. Sunflower seeds are also rich in selenium, a mineral essential for good health that helps to improve the detoxification of the body and has a preventive action at the carcinogenic level. The consumption of sunflower helps control the premenstrual tension, favors the recovery of inflammatory processes, helps in the mobilization of iron for the synthesis of hemoglobin, adrenaline and the formation of connective tissues.