That's because people tend to consume foods with heat more slowly, allowing more time for the body to cue that you're full. If you're not ready for "fire-roasted" chiles, mild peppers might just do the trick. Baby steps, people, baby steps. It's not just for pie. Plain pumpkin not the premade mix can go in warm soups or a quick Pumpkin Spice Mousse. Just mix with equal parts non-fat Greek yogurt and top with cinnamon , nutmeg, and drizzle of honey. Chickpeas also called garbanzo beans can beef up stews, but try roasting and tossing with spices for a flavorful low-fat snack.
If only there was an easy way to decide between honey-sesame and spicy buffalo At less than mg of sodium per serving, this homey chicken soup contains just a fraction of the salt found in traditional options. That's a guilt-free choice when you're short on time to make dinner.
Pasta lovers, take note. It's a good rule of thumb to look for low-sodium versions of tomato sauce whether you buy cans or jars. Delicious dinner idea : Baked foil packets of shrimp, cannellini beans, and vegetables tossed with olive oil, lemon zest, and spices. Yes, please! Tons of organic veggies, beans, and potatoes make this Italian option a total thumbs-up.
They're basically brain food! Don't worry about the side dish. Classic corn has got you covered. Try mixing it into herbed salsa or zesty pico to go with your entree. It's not just olive oil that packs health benefits. The monounsaturated fatty acids in these little fruits boost your heart by lowering LDL "bad" cholesterol while maintaining HDL "good" cholesterol.
Pack more veggies into your diet by mixing tomatoes into sauces and chilis , or remix your classic tomato soup by trying this dill version. You don't have to go to Chipotle to get your fix. Black beans pack both protein and fiber in one smart serving. Yes, there's the trusty homemade casserole , but there are plenty of other ways to cook green beans too. The flavors in this dish only get better when you make it ahead of time.
Take the night off from cooking and heat up a pulse-filled stew instead. Green beans, tomatoes, and spinach round out the lentils. Make your tuna salad sandwich lighter by dressing the fish in lemon juice or mixing it with avocado instead of mayo. This is because, according to research, green tea can increase fat burning and boost metabolic rate Caffeine may also improve physical performance by mobilizing fatty acids from fat tissue and making them available for use as energy 16 , Green tea may boost metabolic rate and increase fat burning in the short term, although not all studies agree.
Cancer is caused by uncontrolled growth of cells. Research has shown that oxidative damage can lead to chronic inflammation, which can lead to chronic diseases, including cancers. Antioxidants can help protect against oxidative damage Research has linked green tea compounds with a reduced risk of cancer, including the following studies:. Many observational studies indicate that green tea drinkers are less likely to develop several types of cancer, but more high quality research is needed to confirm these effects 24 , To get the most health benefits, avoid adding milk to your tea.
Some studies suggest it can reduce the antioxidant value in some teas Green tea has powerful antioxidants that may protect against cancer. Multiple studies show that green tea drinkers have a lower risk of various types of cancer. Not only can green tea improve brain function in the short term, it may also protect your brain as you age.
Several studies show that the catechin compounds in green tea can have various protective effects on neurons in test tubes and animal models, possibly lowering the risk of dementia 28 , 29 , The bioactive compounds in green tea can have various protective effects on the brain. They may reduce the risk of dementia, a common neurodegenerative disorder in older adults.
Test-tube studies suggest that catechins can suppress the growth of bacteria, potentially lowering the risk of infections 31 , 32 , 33 , Streptococcus mutans is a common bacterium in the mouth. It causes plaque formation and is a leading contributor to cavities and tooth decay. Studies indicate that the catechins in green tea can inhibit the growth of oral bacteria in the lab, but no evidence shows that drinking green tea has similar effects 35 , 36 , 37 , The catechins in green tea may inhibit the growth of bacteria in the mouth, reducing the risk of bad breath.
The rates of type 2 diabetes are increasing in recent decades. The condition now affects about 1 in 10 Americans Type 2 diabetes involves having elevated blood sugar levels, which may be caused by insulin resistance or an inability to produce insulin.
Studies show that green tea may improve insulin sensitivity and reduce blood sugar levels Some controlled studies show that green tea may cause mild reductions in blood sugar levels. It may also lower the risk of type 2 diabetes. Cardiovascular diseases, including heart disease and stroke, are the leading causes of death worldwide Studies show that green tea may improve some of the main risk factors for these diseases, which includes improving total cholesterol and LDL bad cholesterol levels Green tea also increases the antioxidant capacity of the blood, which protects the LDL particles from oxidation, which is one part of the pathway toward heart disease 47 , Studies show that people who drink green tea have a lower risk of cardiovascular disease.
Given that green tea can boost the metabolic rate in the short term, it makes sense that it could help you lose weight. Several studies show that green tea may help reduce body fat , especially in the abdominal area 52 , One of these studies was a week randomized controlled study involving people with obesity. In this study, those in the green tea group had significant decreases in body fat percentage, body weight, waist circumference, and belly fat, compared with those in the control group Some studies show that green tea may lead to increased weight loss.
Ultimately, limiting factors determine a habitat's carrying capacity, which is the maximum size of the population it can support.
Teach your students about limiting factors with this curated collection of resources. Trophic levels provide a structure for understanding food chains and how energy flows through an ecosystem. At the base of the pyramid are the producers, who use photosynthesis or chemosynthesis to make their own food. Herbivores or primary consumers, make up the second level.
Secondary and tertiary consumers, omnivores and carnivores, follow in the subsequent sections of the pyramid. At each step up the food chain, only 10 percent of the energy is passed on to the next level, while approximately 90 percent of the energy is lost as heat. Teach your students how energy is transferred through an ecosystem with these resources. A food chain outlines who eats whom. A food web is all of the food chains in an ecosystem. Each organism in an ecosystem occupies a specific trophic level or position in the food chain or web.
Producers, who make their own food using photosynthesis or chemosynthesis, make up the bottom of the trophic pyramid. Primary consumers, mostly herbivores, exist at the next level, and secondary and tertiary consumers, omnivores and carnivores, follow. At the top of the system are the apex predators: animals who have no predators other than humans. Help your class explore food chains and webs with these resources. A biotic factor is a living organism that shapes its environment.
In a freshwater ecosystem, examples might include aquatic plants, fish, amphibians, and algae. Biotic and abiotic factors work together to create a unique ecosystem. Learn more about biotic factors with this curated resource collection. A cell is one of the building blocks of life. Cells are membrane-bound groups of organelles that work together to allow it to function.
Some of the major organelles include the nucleus, mitochondria, lysosomes, the endoplasmic reticulum, and the Golgi apparatus. Plant cells also include chloroplasts, which are responsible for photosynthesis. Use these classroom resources to examine how cells function with your students. An illustration gallery and information on the African savannah ecosystem. Illustration Gallery. Investigate the trophic levels of a coral reef food web. Join our community of educators and receive the latest information on National Geographic's resources for you and your students.
Skip to content. Twitter Facebook Pinterest Google Classroom. Encyclopedic Entry Vocabulary. The heron and the fish are links in the food chain. Photograph by Ernie Aranyosi, MyShot. Xylophages eat wood. Termites and bark beetles are xylophages. Coprophages eat animal feces. Dung beetles and flies are coprophages. Geophages eat earth, such as clay or soil.
Parrots and cockatoos are geophages. Palynivores eat pollen. Honeybees and some butterflies are palynivores. Lepidophages are fish that eat the scales but not the body of other fish. Some piranha and some catfish are lepidophages.
Mucophages eat mucus. Usually, these tiny organisms live in the gills of fish. Also called a food cycle. Media Credits The audio, illustrations, photos, and videos are credited beneath the media asset, except for promotional images, which generally link to another page that contains the media credit. Last Updated Jan. Media If a media asset is downloadable, a download button appears in the corner of the media viewer.
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