The simplest food is the healthiest. Healthy food for the whole family: we choose healthy products and make a menu for every day
Would you like to participate in a little experiment? To do this, you do not need to do something special or make incredible efforts, just go to your refrigerator, open the door and, looking around the contents of the shelves with an inquisitive eye, answer how many of the most useful products you found there. Take your time, take it seriously and do not confuse delicious, favorite and not very healthy foods for the body with sometimes not loved, but very useful. This means that the smoked sausage and a piece of yesterday's leftover chicken after dinner should be pushed aside. They are not useful products. Canned food, mayonnaise and ketchup will also go there. What is the result? Not many useful products have been found, right? Or not found at all?
Maybe, thoughtfully frozen in front of the refrigerator, you simply cannot be sure which of the products is healthy and which is not. Do not worry, there are probably more than half of such doubters, because in order to name healthy foods, you need to know their properties. To help you solve this problem, we have prepared for you a list of the top 10 healthiest foods. According to scientists, these foods are the most useful at the moment. In fact, there are many more of them, but we want to talk about the very best, the useful properties of which are well studied and tested, so to speak, by time. These very, very healthy foods are quite affordable for everyone, they can be bought at any supermarket and at any time of the year. But this does not mean at all that only these ten products will now “settle” in your refrigerator. Just do not forget about them, let them be present in your diet and benefit your body.
Vegetables
Cabbage
By the amount of vitamin C, it overtakes oranges, and there is more calcium in it than in milk. Cabbage stimulates the production of red blood cells, promotes tissue rejuvenation, activates metabolism, regulates fat metabolism, lowers blood cholesterol, improves immunity and strengthens the heart muscle. Cabbage retains its useful vitamins that our body needs even when pickled. The nutritional value and the benefits of sauerkraut are due to the high content of lactic acid, mineral salts and vitamins. And in this wonderful vegetable there is a lot of nicotinic acid, which gives a beautiful, healthy shine to the hair and strength to the nails. So do not deny yourself the pleasure of being beautiful and healthy, eat cabbage!
Carrot
By the number of useful substances contained in it, it does not lag behind cabbage. Therefore, they often act as an excellent duet in most cooked dishes. Carrots can be used in different types- raw, boiled and stewed, fried, pickled ... To better digest carrots, eat them with sour cream or sunflower oil. But most often, chew it raw - this will strengthen the gums and significantly reduce the number of germs in the mouth. Carrots are famous not only for the content of the well-known vitamin A (carotene), which is also called the vitamin of beauty, but there are plenty of other vitamins in it, as well as minerals. I just can’t believe that an ordinary small carrot also contains fructose, glucose, lecithin, amino acids, proteins and starch. Carrots strengthen the immune system, improve the functioning of the intestines, have a beneficial effect on vision and, according to many scientists, can even prevent the development of cancer. And this is only a small fraction of what this miracle vegetable is capable of, deserving not only respect, but also indispensable inclusion in the daily diet.
Onion or garlic
Just allies in the fight against various diseases. In fact, they are similar to each other in the presence of the same useful substances and the invaluable benefits that they bring to the body when we, without even thinking about it, add them to many dishes. It is about them that one can say with full confidence: "The spool is small, but expensive." Onions and garlic strengthen the immune system, lower blood cholesterol levels, come to the rescue in case of liver diseases and are simply indispensable for colds. Of course, eating onions and garlic is much healthier when raw, but not everyone dares to eat them raw every day - the smell is painfully stunning. From time to time, when important meetings and close communication with people are not expected, you can afford a few cloves of fresh garlic or slices of onion, this will only have a beneficial effect on your body.
Fruit
There are an incredible amount of healthy fruits, and therefore to say that we need only one is not only wrong, but even somehow impolite in relation to others. Another thing is what kind of fruits we can afford depending on the price or season. Therefore, we consider two options that are quite accessible to us.
Apples - such relatives, in all respects useful and wonderful fruits. Remember the proverb: "One apple a day - doctors out of work?" As they say, you plucked a vitamin from a branch, washed it - and enjoy the taste and aroma, and at the same time saturate your body with all sorts of useful things. And, by the way, there are a lot of them. Eating apples slows down the growth of cancer cells, relieves inflammation, and normalizes the functioning of the stomach. And besides, apples are a real pantry of vitamins and minerals that are beneficial for the immune system and the human circulatory system.
Bananas which are sold in our supermarkets all year round, have long been perceived by Russians not as overseas guests, but as relatives, and the price of this fruit, amazing in its uniqueness, is quite acceptable. Bananas will benefit both a healthy person and those who are prone to diseases of the digestive tract. They are quickly absorbed by the body, thanks to which they satisfy hunger. Bananas contain three natural sugars, namely fructose, glucose and sucrose, as well as the vitamins and chemical elements we need. But most importantly, bananas are champions in the content of potassium, which we need for the cardiovascular system, liver, brain, muscles and bone strength. If you, for example, tend to seize stress with sweets, give preference to bananas, which will relieve nervous excitement, bring sugar back to normal and help metabolism.
Legumes
Beans one of the brightest and useful representatives legume family, the constant use of which has a rejuvenating effect and helps prolong life. In addition, beans are very unpretentious, and it will not be difficult to grow them on your site. This inconspicuous "prude" contains a high amount of vegetable protein and potassium, which is necessary for the good functioning of the heart and other vital organs, fiber - for better work Total gastrointestinal tract. It is also extremely low in calories and high in antioxidants. The amount of bean proteins is superior to lamb, chicken and cottage cheese, is on equal terms in protein with granular caviar and cheese products. Good news for vegetarians and fasting people!
Dairy
Cottage cheese is calcium and phosphorus, necessary for the formation of bone tissue, healthy teeth, nails, heart, brain and blood vessels, as well as an easily digestible protein that can replace meat and fish proteins. The best cottage cheese is, of course, home-made or bought on the market from a seller you trust. But if this is not possible, choose a product with the name “Cottage cheese” in the store, and not the “Curd product” that appeared on the shelves in abundance, you are unlikely to get the benefit that we are telling you about.
Vegetable oils
Olive oil , perhaps the most popular among vegetable oils, as it contains monounsaturated fatty acids, which are very good for the heart and fight cholesterol plaques. It can be added to salads, soups, cereals, many main dishes and even taken on an empty stomach. It protects the heart and normalizes blood pressure, helps strengthen bones, thanks to the vitamins A, D, E and K it contains, which reduces the risk of joint diseases. Especially useful olive oil children, as it stimulates bone growth. Olive oil is indicated for people suffering from diseases of the digestive tract, liver diseases and diseases of the gallbladder. Oleic acids, which are part of olive oil, help strengthen memory and have a beneficial effect on thought processes.
Fish
Just imagine - 30 grams fish products per day or three “fish” dinners during the week reduce the likelihood of developing a heart attack by 50%! In terms of its nutritional and culinary qualities, fish is in no way inferior to meat, as it contains proteins, fats, extractive and mineral substances, and even surpasses the latter in terms of the ease of digestion of proteins. Among all types of fish, it is considered especially useful sea fish from cold seas, for example, salmon
, which is the champion in the content of omega-3 fats, which lower cholesterol levels, prevent certain types of cancer and vascular thrombosis, as well as omega-6 and iron. In addition, it can reduce the risk of various heart diseases, overcome depression, prevent memory loss and improve hair condition. Make it a rule to replace meat with fish more often, and soon you will see for yourself how much the condition of the whole organism will improve.
Honey
If you have honey, you can simply forget about sugar. This extremely useful and necessary natural product in the diet, which increases the body's resistance to many infections, strengthens the immune system and is the best source of energy. Honey contains many vitamins, enzymes, microelements, organic acids and proteins. It is recommended to take it in the treatment of diseases of the liver, gastrointestinal tract, respiratory organs, and simply for general strengthening of the body. Add honey to tea, cereals, drink boiled water with the addition of honey before going to bed, this will help you fall asleep faster and rejuvenate.
nuts
The common people of Ancient Babylon were strictly forbidden to eat nuts, it was believed that these fruits strengthen the mind, and mob is useless. Today, fortunately, everyone can afford a handful of any nuts of their choice. Among all the diversity, preference is still given walnut , because it is a real storehouse of vitamin C. It is enough for an adult to eat only five walnut kernels to get the daily intake of vitamin C. However, they must be eaten slowly, chewing thoroughly, otherwise they will not be absorbed by the body. Walnut normalizes the level of acidity of gastric juice, normalizes bowel function. For people suffering from diabetes, high blood pressure, joint diseases, mastopathy and fibroids, walnuts are simply vital. To all his others positive qualities one more important thing can be added - it has a beneficial effect on the nervous system, eliminating great nervous tension, due to which walnuts are advised to be used to stimulate brain activity, with headaches, impaired memory and attention, with sleep disorders and stress.
Green tea
Admirers of green tea every day becomes more and more. And no wonder, because this drink is very useful. Try to buy green tea in bulk, without additives, and not in bags, so that you can drink a really valuable and healthy drink. Only real green tea contains antioxidants and is especially rich in vitamin C (2 cups of green tea equals 7 oranges). This amazing drink dulls the feeling of hunger and improves bowel function, reduces the risk of strokes, strengthens blood vessels, improves the immune system, lowers cholesterol and blood sugar, and has a detrimental effect on various viruses and microbes. And, finally, it increases the overall tone of the body and slows down the aging process. Adding apple juice to green tea will give it an interesting taste. Pay attention to the fact that green tea is recommended for those who work a lot at the computer, as it is believed that it protects our body from harmful radiation.
There are actually a lot of healthy products, because everything that nature gives us is beneficial and creative: some help us maintain our sanity, others help us keep our bodies young. If you correctly combine all of the listed components in your daily diet, you will get the maximum benefit from them. Eat the healthiest foods ever!
Health to you and longevity!
Larisa Shuftaykina
Almost all useful and nutritious substances the human body receives from food. Different organs and systems for normal functioning need products containing certain substances. Also, the composition of food may vary depending on gender and age. In women, such important periods as pregnancy and breastfeeding should be accompanied by a meal rich in minerals, vitamins and protein.
Products useful for various organs
The most useful foods for the human liver
The liver is a kind of laboratory of our body, because it performs a wide variety of functions. The most important is detoxification. In fact, it becomes a filter between other organs and harmful substances (alcohol, bad ecology, heavy metals, drugs, harmful derivatives of the body itself).
The liver also takes part in digestion, hematopoiesis, blood clotting, carbohydrate, fat and protein metabolism. It produces bile and synthesizes vitamins, performs a protective function. It can store a certain amount of blood (reserve). And this is not a complete list.
Therefore, to ensure the normal functioning of the liver, it is necessary to eat foods that are healthy for it.
- The liver loves fish (especially trout, hake), because it is rich in vitamin E. It is an antioxidant and fights free radicals that destroy cell membranes, which reduces immunity and the development of cancer. An increase in the concentration of free radicals in the body is facilitated by radiation, polluted air, Sun rays and cigarette smoke. Vitamin E helps the liver deal with all of these factors and their effects. It is also found in large quantities in olive, linseed, hemp oil and cereals.
- Pumpkin can provide great help to the liver due to the content of vitamin T. It promotes better and faster absorption of heavy fatty foods. BUT sea kale can bind and remove harmful metals from the body. It contains a large amount of iodine, which is very useful for the thyroid gland.
- Helps detoxify the body kefir, fermented baked milk and yogurt with a low percentage of fat. They have a beneficial effect on the intestinal microflora. The same, in turn, removes harmful substances from the body.
- Phenolic compounds found in bananas, dried apricots, prunes, peaches, raisins and figs, affect fat metabolism and prevent metabolic syndrome by neutralizing fats and cholesterol.
- To keep the liver in good shape, it is recommended to use lean meats, vegetable salads, seasoned with vegetable oil, pureed vegetable soups, herbs, fruits.
List of healthy foods for the pancreas
The pancreas is part of the digestive system and has two main functions:
Ø Its type A cells produce juice, the components of which are involved in the breakdown and absorption of substances.
Ø Beta islands synthesize a hormone that regulates blood glucose (insulin).
The following vitamins are necessary for the full functioning of the pancreas:
Vitamin A (carrots, apricots);
B vitamins (bread, cereals, brewer's yeast);
Vitamin E (olive oil, yolk, fish).
Also, its cells need trace elements such as zinc, sulfur, chromium, cobalt, nickel, vanadium, zirconium. They can be found in cucumbers, bell peppers, beets, pumpkins, tomatoes, berries, seaweed, walnuts, olives, and some cereals (buckwheat and wheat).
Useful foods for the stomach and intestines
Foods with a lot of fiber cleanse the stomach, contributing to its productive work.
- These include dried apricots, grapes, apples, cabbage, broccoli.
- Bananas and oatmeal coat the stomach lining and protect it from damaging effects. If there are erosions or ulcers on it, then these products contribute to their healing.
- Potato also has a restoring effect on the gastric mucosa due to the large number of enzymes in it.
- Honey regulates the pH of gastric juice. With high acidity, it must be taken before meals, with low - after eating.
- Meat is a source of iron for the body, from which hemoglobin is synthesized, which transports oxygen.
The normal functioning of the intestine depends on its motor activity.
Therefore, products that contribute to its improvement should contain a lot of vegetable fiber.
These are fresh vegetables and fruits, mushrooms, nuts, bran, buckwheat, barley, barley grits. Apples, due to the content of a large amount of pectins, suppress decay in the intestines and remove harmful substances.
Healthy foods for teeth and gums
- Dairy products contribute to the mineralization of teeth due to the content of calcium and phosphorus in them.
- Seafood is rich in calcium, iodine, sodium, iron, vitamin B2. They stimulate the growth of teeth and protect them from caries, plaque and enamel destruction, and have a beneficial effect on the gums.
- In the oral cavity, tea has an antibacterial effect and eliminates unpleasant odors.
- Water and milk, saturated with fluorine, prevent the development of caries. This microelement contributes to the destruction of pathogenic bacteria in the mouth, prevents the formation of plaque, and restores the integrity of the enamel.
- Vegetables (cucumbers, carrots and beets) and fruits (apples) contain the necessary substances for teeth - B vitamins, vitamin C, vitamin D, vitamin E, vitamin K, fluorine, phosphorus, calcium, iron, iodine, silver. Thanks to them, the mineralization of dental tissue is carried out. When fresh hard vegetables and fruits are consumed, self-cleaning of plaque occurs and gums are massaged, which improves their blood supply.
- Cranberries and grapes prevent caries due to the antibacterial effect.
- Greens increase local immunity and reduce bleeding gums.
The most useful foods for bones and cartilage
- The most important component of bones is calcium. Its sources are dairy products (milk, yogurt, cottage cheese, cheese, kefir). It is advisable to use them three times a day. Calcium is also found in soy drinks and tofu ( perfect option for vegetarians).
- Vitamin D is responsible for the absorption of calcium. Most of it is found in oily fish. An interesting fact is that the human body itself can produce this substance in the skin under the influence of sunlight.
Foods good for joints
- by the most healthy dish for joints, bone broth is considered. It contains substances such as glycosaminoglycans, which prevent friction of the articular surfaces against each other.
- Products that protect cartilage tissue from damage have different mechanisms of action. For example, fish due to the content of omega fatty acids, which prevent the appearance of pain and inflammation in the joints.
- And carrots, lettuce, spinach, cabbage, olive oil, eggs, nuts, salmon, tuna, sardines, orange juice contain a large amount of vitamins A, C and E. Their antioxidant properties prevent the damaging effects of free radicals.
Healthy Skin Products
- One of the most important products for skin health is pure water. Thanks to it, cell regeneration, metabolism and removal of toxins occur faster. The volume of water consumed for an adult should be about 1.5 liters per day.
- Sour milk serves as a source of vitamin A and has a beneficial effect on the intestinal microflora, which is also good for the skin.
- The following substances protect the skin from harmful effects and premature aging:
- bread, legumes, greens and other products related to the group of vitamins B;
- Vitamin C and other antioxidants (cranberries, strawberries, currants, citrus fruits, kiwi, spinach, artichokes, onions, cabbage, potatoes, green tea);
- Vitamins D and K ( vegetable oil, eggs, sea fish, carrots, tomatoes, mountain ash);
- Vitamin E (olive, hemp, linseed oil);
- Polyunsaturated fatty acids (fish, nuts).
Products useful for hair and nails
- Protein is very important for hair. It gives them shine and smoothness. It can be found in fresh mushrooms, beans, peas, seafood, eggs, and lean meats.
- Those who have dry hair should add oily river fish, carrots, spinach, vegetable oils to their diet, as they serve as sources of polyunsaturated fatty acids, vitamin A.
- Strength and density of hair can give foods high in iron: buckwheat, red meat, green leafy vegetables, spinach.
- Vitamin C promotes better absorption of iron. It can be found in fresh fruits and vegetables.
- Zinc also strengthens hair. It is found in oysters, bread, nuts, legumes.
- Hair also needs calcium, which can be obtained from dairy products, broccoli, spinach.
For the health and beauty of nails, approximately the same substances are needed as for skin and hair. Accordingly, they are contained in the same products. Calcium ensures the normal structure of the nail plate. Its absorption is facilitated by vitamin D, which is found in fish oil. Nail growth is provided by vitamin E and vitamins of group B. Vitamin A, which is found in large quantities in carrots with butter, prevents brittleness and delamination of nails. Persimmon and seaweed include iodine, which gives the nails a healthy look. They also need trace elements such as zinc, sulfur and silicon (cabbage, zucchini, cucumbers)
Healthy Foods for Kidneys and Bladder
- Reducing the amount of salt in food greatly contributes to the unloading of the renal apparatus.
- Watermelon, melon, dried apricots, prunes, pumpkin, beets have a diuretic effect.
- Cranberry or lingonberry juice has an antibacterial effect.
- An infusion of lingonberry leaves can help dissolve kidney stones.
Top 7 Healthy Brain Foods
The brain is one of the most important organs of the human body. It regulates all processes and is responsible for emotions, memory, cognitive abilities.
Therefore, it is necessary to saturate it with useful substances:
- Vitamin B9 (folic acid) improves cerebral circulation, is found in whole grains, rice, oatmeal, nuts.
- Vitamin B12 prevents brain atrophy. They are very rich in eggs.
- Choline serves as a building protein and improves memory. A large amount of this substance is found in the yolk.
- Zinc, magnesium and iron preserve and improve memory. There are many of them in oysters.
- Catechins, which are part of green and black tea, improve brain performance by relaxing it.
- Antioxidants protect the brain from aging. They are found in large quantities in fresh berries, curry powder and dark chocolate. The latter also improves the blood supply to the brain. Blueberries promote the development of motor skills and learning abilities.
- Polyunsaturated fatty acids serve as antidepressants and reduce oxygen starvation of brain tissue.
Useful products for the eyes
- Vitamin A (carrot, lettuce, cabbage, apricot) maintains visual acuity.
- Vitamin E (olive oil, soy) and polyunsaturated fatty acids (fish) have the same effect.
- Vitamin C (berries, citrus fruits, cabbage) and other antioxidants (spinach, dark chocolate) prevent eye diseases.
- Sulfur helps restore clear vision. It is found in onions and garlic.
- Broccoli, due to the content of lutein in it, prevents cataracts.
List of healthy foods for the cardiovascular system
The heart is a kind of body motor that drives blood through the vessels and thus nourishes all tissues. Nutrition plays an important role in maintaining his health, because it is the main source of the substances he needs.
- The heart muscle needs trace elements. Potassium is found in cereals, dried apricots, baked potatoes, bread. Magnesium enters the body with tomatoes. These two trace elements have a hypotensive effect. Calcium takes part in heart contractions. Its source is dairy products. It is very useful to drink kefir at night - digestion improves, heavy metals and harmful substances that negatively affect the work of the heart and blood vessels are removed.
- Polyunsaturated omega-3 and omega-6 help the heart muscle and vascular wall, reduce the risk of thrombosis. For their intake into the body, it is necessary to eat fatty fish (salmon), walnuts and almonds, oatmeal, linseed oil.
- Vitamin E, found in olive oil, natural soy products and pomegranate, protects blood vessels from inflammation. Bitter chocolate, pumpkin and mushrooms contain antioxidants that prevent atherosclerosis. In addition, they contain additional substances that have a beneficial effect on the heart (magnesium, potassium, iron, zinc, selenium, vitamin C, protein).
- For the prevention of diseases of the cardiovascular system, it is necessary to influence the gastrointestinal tract, using foods high in fiber. It promotes the removal of heavy metals from the body and prevents the absorption of harmful cholesterol. Apples, grapefruit and legumes are most suitable for this.
- It has been established that garlic effectively reduces the risk of diseases of the cardiovascular system. It reduces pressure due to the relaxing effect of nitric oxide, which is in its composition.
Foods that can help you lose weight
One of the most important problems of our time is maintaining a healthy weight. Many people think that a diet for weight loss is very strict and tasteless. In fact, there are a large number of products that help to lose weight "tasty" and without harm to health. Here are the main dishes that you need to include in a diet for weight loss:
- legumes - rich in proteins, vitamins and dietary fiber (reduce cholesterol absorption, remove toxins), also saturate the body well;
- fish (salmon, sardines, herring, halibut, tuna, trout) and linseed oil are sources of fatty acids and vitamin E;
- eggs contain 12 vitamins and minerals, choline (very slimming);
- nuts - a nutritious and healthy product rich in proteins, fats, antioxidants, fiber;
- low-fat yogurt without sweeteners is a source of calcium, protein and stanol (reduces the absorption of cholesterol), has a beneficial effect on the intestinal microflora.
- blueberries - a powerful antioxidant that prevents aging; it is able to break down body fat and lower cholesterol; fresh improves digestion.
Products useful for children
A growing body needs a lot of nutrients and building material. The diet of the child should be varied and balanced for the proper growth of all organs and tissues, to prevent the development of the disease.
- The first in the nutrition of the child after breast milk or artificial milk mixture, cereals or vegetable and fruit purees are introduced.
- Cereals are sources of vitamins A, B, C, D, E, polyunsaturated fatty acids, potassium, magic, iron, iodine, amino acids. These substances provide the body with energy and building material.
- Vegetables and fruits contain water-soluble vitamins of groups B, C, a large number of essential trace elements. They are best eaten fresh or steamed.
- Milk, kefir, cottage cheese and yogurt are rich in calcium, phosphorus, proteins and fats. The most common protein sources are lean meats, fish, and egg whites.
- The yolk contains vitamins A, D, E, group B, various minerals. Ideally, a child should eat one egg a day, cooked in any form.
- The liver is very useful due to the high content of vitamin A in it (maintenance of immunity), folic acid and vitamin B12 (development nervous system). It is also rich in various trace elements - potassium, sodium, copper, magnesium, calcium.
- A source of vitamins, minerals and healthy fatty acids are hazelnuts, pine nuts and walnuts.
Foods needed during pregnancy
Pregnancy is a very important and responsible period in the life of every woman.
In particular, nutrition plays an important role. future mother. With it, the fetus receives all the necessary substances involved in the formation of organs and tissues of the body. With their lack, a pathology can occur, leading to disability or even non-viability of the baby.
- Most of the diet of a pregnant woman should be fresh vegetables and fruits with low allergenicity. It is advisable to eat them about a kilogram per day. The most useful are:
- red bell pepper- favorably affects the teeth, nails and hair of the fetus;
- pumpkin - has a diuretic and laxative effect;
- beets - rich in magnesium, promotes the excretion of radionucleotides, has a laxative effect on the intestines;
- apples - protect the fetus from allergic reactions, reduce cholesterol levels in the blood, stimulate the immune system and improve bowel function;
- pomegranate - has a general strengthening effect, prevents the formation of atherosclerotic plaques, remarkably quenches thirst;
- pears - have a diuretic effect, reduce swelling;
- melon - contributes to the formation of the nervous system of the baby, thanks to the folic acid contained in it.
- Dairy products should occupy the main place in the nutrition of the expectant mother. They are suppliers of protein and amino acids, vitamins, calcium, necessary for the formation of the bones of the child. Curd is especially rich in useful substances.
- Meat should be an addition to the main dishes. It is advisable to use rabbit meat, dietary poultry, beef, pork, veal.
- Seafood, fish and sea kale are rich in protein, microelements and polyunsaturated fatty acids.
- Walnuts and pine nuts are highly recommended, because they improve digestion and the removal of toxins due to dietary fiber. And also they include protein, trace elements, vitamins, fatty acids.
- During pregnancy, you can drink weak tea. It is rich in trace elements (potassium, calcium, fluorine, phosphorus) and theophylline, which reduces the tone of blood vessels.
- It is necessary to eat sea or iodized salt to taste (most importantly, do not overdo it). It supports the immune system, participates in metabolism and the exchange of amniotic fluid.
- Olive oil is considered very useful. It contributes to the formation of the nervous system of the fetus, protects against preeclampsia, helps with constipation, stretch marks and postpartum depression, strengthens the immune system.
Nutrition while breastfeeding
During breastfeeding, the mother's diet should take into account the main factors:
- the exclusion of gas-forming products and substances that harm the baby (carbonated drinks, cabbage, seeds, chewing gum, legumes, grapes, carbohydrates, alcohol, smoked and salty foods);
- exception allergenic products(red fruits and vegetables, red fish, nutritional supplements);
- consumption of foods rich in protein, vitamins, minerals and healthy fats(low-fat varieties of fish and meat, liver, eggs, baked apples, dried apricots, dried fruits, cereals, potatoes, bananas, nuts).
Useful products for men's health
- For the health of the male reproductive system, it is necessary to consume foods rich in polyunsaturated fatty acids (fish, nuts, linseed oil), vitamin C (broccoli, cabbage, onions, berries), gluten (bread) and zinc (oysters, meat, legumes).
- Bananas, tomatoes, beans (sources of potassium and magnesium), salmon and salmon (omega-3 fatty acids), nuts (normalize cholesterol levels) can support the cardiovascular system.
Carbonated drinks
-cabbage
-seeds
-gum
- legumes
-grape
-carbohydrates
-alcohol
-smoked
-salty foods
- red fruits and vegetables
- red fish
-nutritional supplements
- low-fat varieties of fish and meat
-liver
-eggs
-baked apples
-dried apricots
-dried fruits
-porridge
-potato
-bananas
- nuts
Eat right and stay healthy!!!
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These 50 culinary secrets are a must-know in order to eat right and eat only healthy food. website recommends keeping them for yourself if you want to make your diet healthier.
- Use an oil spray bottle.
To use exactly the amount of oil needed to fry a particular dish, use a special spray bottle, which can be purchased at any supermarket today. If such a device is not available, then take a wide brush. - Fry in broth, not oil.
Another way to make a dish healthier is to fry in broth. A couple of tablespoons of broth is enough. Despite the fact that it also contains fat, its content is much less than in oil. - Instead of mayonnaise, use natural yogurt.
Forget store-bought mayonnaise. It has too many preservatives and flavor enhancers. Make mayonnaise or other sauce at home. The basis should be taken healthy natural yogurt. - Include sesame seeds in your diet.
Sesame is a rich source of calcium. Add it to vegetable salads and other dishes. Firstly, it is useful, and secondly, it is aesthetically very appetizing and pretty. - Bake in the oven.
If you want to eat in the best traditions of a healthy lifestyle, then forget about frying. Roasting is one of the healthiest ways to cook food.
- Prepare minced meat yourself.
The meat that is used in the store for the preparation of bulk or packaged minced meat is often too fatty or not the first freshness. Therefore, it is worth spending a little time and effort to cook minced meat at home and enjoy a really healthy and tasty lunch. - Look for an alternative to white bread.
White bread is traditionally added to minced meat for cutlets. However, there are less high-calorie options that also stick the minced meat together and make the cutlets light and airy. This is a whipped protein or zucchini grated on a fine grater. - Experiment with breading.
Flour and crackers are not everything possible options breading. Try sesame, ground nuts, chickpea or lentil flour, cereals. Both tasty and healthy. - Reduce the amount of salt you eat.
Try to reduce the amount of salt that enters your body. It negatively affects the human body. For example, it retains fluid and is the cause of a number of diseases. - Salt the food already on the plate.
Nutritionists say that salt that has not been heat-treated is much more beneficial for the body. That is why you can safely salt the dish when it is already on your plate.
- Replace table salt with sea salt.
Sea salt, unlike ordinary table salt, does not consist solely of sodium chloride, but contains other trace elements: potassium, sodium, calcium, magnesium, iron, iodine and other useful substances. Therefore, it is better to replace ordinary salt with sea salt. - Cook vegetables in boiling water.
If you decide to boil vegetables, it is best to add them to already boiling water. So they save even more useful properties and vitamins. - Steam vegetables.
Steaming vegetables is even better. This method is the most useful and simple. Today, in the departments of home goods, you can buy special tools that simplify the process of steaming vegetables as much as possible. - Freeze the broth.
Prepare the broth and freeze it in ice cube trays. Add a couple of cubes to the cooking dish to make it even more flavorful. Plus, it's a great alternative to butter, as mentioned above. - Don't forget the spices.
Spices and spices can transform the most insipid dish. They are also very helpful. Choose your favorite spices, add them to all possible dishes and strengthen your immune system.
- Love nuts.
Ground nuts can be safely added to vegetable and meat dishes. They go great with this kind of food. In addition, nuts are rich in omega-3 polyunsaturated fatty acids, which are just the “healthy fats”. - Low-fat cheese is healthy and tasty.
Not sure how to make vegetable salad even more nutritious? Add low-fat cheese - feta or cheese to the list of ingredients. The salad will change and become even tastier and healthier. - Add greens to your meals.
Greens are a valuable source of vitamins and antioxidants. If possible, add finely chopped greens to your food. This will immediately make any dish spicier and healthier. - Combine wheat flour with other types.
Flour and confectionery products can be made healthier. Use other types of flour instead of wheat flour: oatmeal, buckwheat, millet. The taste of cupcakes and muffins will also improve. - Learn to bake with whole grain flour.
Whole grain flour is much healthier than premium wheat flour. Master several recipes and try to cook from this type. It won't work the first time, of course, but it's worth it. - Replace butter with fruit puree.
Do you like to pamper your home with delicious pastries? Replace some of the butter with fruit puree. So baking will be a little healthier. Preference should be given to apple or pumpkin puree.
- Try to eat as little sugar as possible.
Sugar is the main enemy of the figure and good health. If possible, try to minimize the use of this product. For example, in baking, you can use a pinch of stevia extract or dried fruit as an alternative. - Use vegetable oil instead of butter.
Choose healthy options - almond or coconut. They have a delicate and mild taste and are ideal for baking. - Buy a slow cooker or air fryer.
Seriously think about buying a slow cooker or air grill. Modern devices allow you to cook with minimal use of oil. In addition, the temperature can be adjusted, which means that the risk of carcinogen formation is reduced. - Eat dark chocolate.
Give preference to chocolate with a cocoa content of up to 70%. Such a product is the most useful. It is he who stimulates the brain, improves the activity of the cardiovascular system and strengthens the immune system.
- Cook in cast iron cookware.
Cast iron cookware is an absolute favourite. Cooking food in it is completely safe. Cast iron cookware does not emit anything into food, and microparticles do not fly off from it. - Drink green tea with lemon.
Citric acid helps the body to better absorb antioxidants, which are abundant in green tea. Therefore, during the next tea party, in no case do not forget about a slice of lemon. - Don't forget about the right flavors.
If you really want something sweet, and it's too late by the clock, then remember the impressive power of aromas. Vanilla fights off the desire to indulge in forbidden delicacies. - Buy small plates.
From small plates, it is most convenient to eat exactly as much as your body needs. In general, one meal for the average person should equal the palm of your hand. - Love milk and bananas.
Milk and bananas are a great combination that is not only delicious, but also very healthy. This mix will help strengthen bones. Prepare a cocktail of milk and bananas. For more nutrition, you can add oatmeal to it.
- Cook meat in honey.
Forget high-calorie marinades and sauces. Try to cook meat in honey breading. This, of course, is sweet and also high in calories, but very useful. The meat is tender and covered with a delicious golden crust. - Check fish for freshness.
Before preparing a piece of appetizing-looking fish, check it for freshness. To do this, lower the carcass into a deep bowl of water. If the fish sinks, then it is fresh, and if not, it is better to abandon the idea of \u200b\u200bcooking it for dinner. - Eat small.
Doctors and nutritionists unanimously argue that you need to eat fractionally. An adult should eat 5-6 times a day. This is a full breakfast, lunch, dinner and 2 healthy snacks throughout the day. - Eat slowly.
So that the stomach has time to send signals of satiety to the brain and you do not eat a little more than you need, you need to chew your food thoroughly and eat slowly. - Pair fish and red wine together.
Dry red wine is an excellent companion for red fish. It helps her to better reveal her taste and enhances the positive effect that the seafood product has on the cardiovascular system.
- Keep the aroma of coffee beans.
In the morning, sometimes you really want to drink aromatic invigorating coffee. If the grains have lain for a long time and have lost their smell, then try to reanimate them. To do this, fill them with cold water for 1.5–2 hours. - Keep fresh vegetables longer.
Healthy fresh vegetables, unfortunately, do not last that long. To prolong their life, line the fridge compartment with paper towels. It will absorb excess moisture and protect the fruit from rotting. - Try to eliminate empty calories from your diet.
Try to forget about simple carbohydrates. These are buns, sweets, fast food and other not very healthy delicacies. These foods give the body only empty calories and a short-term feeling of satiety. Better switch to complex carbohydrates: cereals, whole grains, durum wheat pasta. - Don't eat tomatoes and cucumbers together.
A popular combination is not so useful. The fact is that cucumbers contain an enzyme that destroys ascorbic acid and prevents its absorption. Tomatoes are known to be rich in vitamin C. - Allow yourself occasional spicy food.
Add savory spices to dishes: cayenne pepper, garlic, paprika, chili. Spicy spices start the metabolism and improve the functioning of the digestive system.
- Eat raw fruits and vegetables.
Fresh fruits and vegetables are much healthier than cooked fruits. They are also very high in fiber. Try to eat them raw whenever possible. - Drink more.
An adult should drink 1.5–2 liters of pure water per day. drinking water. Don't let your body get dehydrated. A sufficient amount of liquid starts metabolism, removes toxins and toxins, improves appearance. - Don't forget seasonal produce.
Vegetables and fruits grow at certain times of the year. Try to buy fruits in the season. It is then that they contain the largest amount of vitamins and minerals that are so necessary for the body. - Eat dinner 3-4 hours before bed.
At night, the body must rest. Do not overload your stomach and eat dinner 3-4 hours before bedtime. This time is enough for the food to be digested and the body to prepare for sleep and rest. - Cook cereals on green tea.
Porridge can be cooked not only in water or milk. Experiment and try different green tea cereals. Dip a bag of green tea into boiling water or simply pour the drink in a ratio of 1 to 1. The result will pleasantly surprise you.
- Combine red meat with avocado.
Nutritious avocado helps the meat open up in a new way. If you add a green fruit to the dish, then it will cease to be so heavy, but will become even more nutritious and healthy. - Add mustard to broccoli.
Broccoli, a valuable source of B vitamins, can be even healthier. To do this, you need to use it together with mustard. - Make smoothies.
Smoothies are the easiest and fast way get a shock dose of vitamins, minerals and other useful substances. Show your culinary imagination. As a basis, you can take milk, kefir, natural yogurt. Add any vegetables, fruits and fortify. - Don't ignore frozen vegetables.
Vegetables can be safely frozen. They retain the lion's share of vitamins and minerals that are in their composition. They can be stored in the freezer for quite a long time. - Look for healthy alternatives to sugar.
Sugar can and should be replaced with healthy alternatives, such as honey, which must be included in the diet so as not to get sick. It is important to remember that honey should not be subjected to heat treatment (added to tea), as under the action high temperatures it loses all its useful properties.
Among modern people there is an increasing desire to healthy lifestyle life. It is inextricably linked to proper, healthy nutrition. The requirements for the food that appears on our table have become higher.
Everyone who wants to prolong youth, who thinks about their health, is always wondering - what is the most useful product in the world?
Your attention is presented to the top of the most useful products in the world.
The healthiest food in the world is the avocado. Avocado contains great amount Vitamin B, antioxidants, fatty acids. Due to this, this fruit successfully prevents atherosclerosis, cancer. Avocado reduces, improves the functioning of the heart and nervous system, affects the formation of red blood cells. Lutein, which is part of the avocado, has a beneficial effect on vision. In addition, this fruit is useful for immune system improves body tone.
The second place is surely occupied by broccoli. It is the undisputed leader in the content of Vitamin C and protein. Eating this vegetable improves eyesight and has a beneficial effect on the skin due to beta-carotenes. Methanin works with the digestive system to prevent ulcers and other diseases. The high content of fiber, which cleanses the entire body, contributes to the removal of toxins. Broccoli proteins contain very important amino acids. Broccoli is especially valued for its folic acid content. This biological material is vital for children preschool age and women, especially those who plan to become mothers in the near future. Folic acid is destroyed by heat treatment, so broccoli is best eaten raw or steamed.
The top healthy food continues with ordinary white cabbage. It has non-volume deposits of Vitamin B, C, K, U, fiber, protein and minerals. Cabbage is great for helping digestion and fighting stomach ulcers. White cabbage recommended for overweight people, because it perfectly removes cholesterol. Cabbage prevents the development of atherosclerosis. The vegetable is well suited for patients, because it contains an extremely small amount of sugar and starch. Fiber in the composition of cabbage has a beneficial effect on the functioning of the intestines, prevents hemorrhoids and constipation. White cabbage is especially useful raw, sauerkraut or stewed.
Spinach. This popular in recent times low-calorie product, contains a huge amount of carbohydrates, proteins, fatty acids, vitamins B, C, PP, A, E, K, fiber. Spinach is one of the healthiest plants in the world. The usefulness of the product is explained by its ability to destroy toxins, improve metabolism, help the functioning of the nervous and circulatory systems, prevent oncology, and have a positive effect on vision. Spinach is completely absorbed by the body and retains its qualities with relatively mild heat treatment.
Carrot. Such carrots, which are familiar to all of us, meanwhile, have a completely unique chemical composition. It contains such useful materials for humans as essential oils, carotene, magnesium, iodine, iron. Carrots have always been indispensable in diets, the treatment of beriberi, intestinal pathologies, metabolic disorders, in the treatment of tumors, and anemia. Eating carrots strengthens the nervous system and is a good diuretic. Fresh carrots are recommended, but you can also boil a little.
The healthiest foods in the world are apricots. This guest from the south contains pectins, tannins, starch and organic acids, which are hard at work fighting cholesterol, toxins and heavy metals. In addition, this fruit contains huge deposits of Vitamin A, C, B, which strengthen the immune system, prevent oncology, improve the skin, and have a beneficial effect on the cardiovascular system. Apricot improves metabolism, which is why it is very good for diets and unloading days and also strengthens the nerves.
Celery. The stems and roots of this fruit are a source of protein, minerals and organic acids that slow down the aging of the body and help the nervous system work. Essential oils of celery contribute to the production of gastric juice. This fruit is very useful for diabetics and the elderly, because it helps to normalize the water-salt balance, helps in the fight against arthritis, rheumatism, and gout. Celery is also a food that has wound healing, anti-inflammatory, antiseptic properties.
Blueberries, strawberries and cranberries. These delicious berries contain a lot of organic acids, antioxidants, tannins. Blueberries are very useful for vision, they improve bowel function and relieve constipation. Strawberries are a storehouse of vitamins, have a beneficial effect on the digestive system, and are recommended for anemia and atherosclerosis. Cranberries will help with viral hepatitis, cystitis, hypertension, polio, rheumatism and diabetes.
Grape. It contains as many as one hundred and fifty very important compounds for human health. Among them are vitamins and minerals, tannins and essential oils, carbolic acid. Grapes will help in the fight against diseases such as arthritis, oncology, anemia.
Citrus. These southern fruits are excellent sources of Vitamin C, essential oils and antioxidants, pectins and organic acids. Citrus fruits lower cholesterol, improve immunity and metabolism, have a beneficial effect on the functioning of the heart and blood circulation.
Apples - no one will argue about their taste and benefits . They contain acids needed by the body to fight harmful bacteria. The main benefit of apples is in a positive effect on the digestive and cardiovascular systems. Quercetin, one of the components of the apple, fights cancer. Just one apple a day is enough to fulfill the recommendations of doctors and improve your well-being;
Onions - a savior from many diseases . The usefulness of foods like onions is undeniable. It helps to improve the functioning of the liver, thyroid gland, as well as the cardiovascular system, improves immunity and fights colds. Onion is one of the few that retains its beneficial qualities when exposed to high temperatures. The phytocides included in its composition kill harmful bacteria and microorganisms;
Garlic- normalizes microflora, fights colds and infections, lowers cholesterol. Although garlic does not retain almost all its beneficial properties during heat treatment, it is better to set aside time and at least occasionally eat fresh garlic;
Greens- this group includes dill and parsley, lettuce, sorrel, arugula, plantain and nettle. How can even one table do without it. we have been aware of the vitamins contained in greens since childhood. But it is worth paying attention to easily digestible amino acids. In addition, greens are fiber that cleanses the entire digestive tract;
Asparagus- a vegetable that cleanses the body. It nourishes the brain, promotes the removal of toxins;
Kiwi- boasts a rich composition of vitamins. It is recommended for hypertensive patients, people with vascular diseases and overweight;
Pepper. It is spicy and sweet. Hot pepper improves metabolism, so it is often included in a weight loss diet. Capsacin, in its composition, improves the functioning of the stomach, preventing the growth of harmful bacteria. Sweet peppers are high in not only vitamin C, but also luteolin. Even in small doses, it prevents development, takes care of the cardiovascular system;
Oatmeal- a storehouse of vitamins, trace elements and proteins. Oatmeal has a beneficial effect on digestion, lowers blood pressure;
Strawberry- berry, rich in iron, zinc and many vitamins. Promotes heart function, good vision, immunity;
brown algae - a product from the depths of the sea, which is a leader in the supply of iodine and calcium to the human body;
Orange- a fruit rich in vitamin C, as well as pectins, which kill "bad" cholesterol in our body;
Grapefruit- a fruit rich in Vitamin C and antioxidants, frees the body from free radicals, prevents oncology and cardiovascular diseases;
nuts- a source of vitamins and minerals, increase potency, improve heart function, vision, reduce the likelihood of diabetes. Nuts are very convenient to include in your diet as a snack;
Beans- legume, which has a rejuvenating effect, contains a huge amount of protein, potassium, fiber. She is a real gift for the cardiovascular system, gastrointestinal tract;
Fish and seafood - a storehouse of unsaturated fatty acids, which are so useful for our body. Fish reduces the likelihood of ischemia, lowers cholesterol;
Milk and dairy products - a source of calcium that strengthens our bones, hair and nails. And if experts recommend whole milk only to children and pregnant women, then fermented milk products are useful without exception to everyone, because they normalize the work of the gastrointestinal tract;
Buckwheat- a source of iron and many other important trace elements. Buckwheat will strengthen the immune system, improve blood composition, enrich the body with useful substances;
The list of healthy foods continues green tea - a savior at the risk of strokes, and problems with the immune system. Naturally, you should choose only high-quality tea, which does not contain chemical additives;
Linseed oil o - the leader in the content of such useful substances as unsaturated fatty acids, namely Omega 3 and Omega 6;
Honey is a great natural sugar substitute. Honey perfectly helps not only with colds, but also for our cardiovascular system;
Quinoa- grain, a source of protein, removes cholesterol and fats, is a "slow carbohydrate";
Beet- a unique vegetable, because it contains many very rare nutrients. Beetroot increases potency, is useful for good brain function and blood circulation;
brown rice - a source of fiber, helps the work of the gastrointestinal tract, cardiovascular system, reduces the percentage of oncology and urolithiasis;
Artichoke- a vegetable rich in fiber and Vitamin C. Artichokes are a gift for your digestive tract;
Watermelon- delicious berries containing lycopene, which prevents the development of oncology and cardiovascular diseases. And yet, in the composition of watermelons, there is practically no fat;
Bananas is a natural antidepressant. Contain Vitamins A, B6, C, have laxative properties;
Healthy food rating completes olives– both green and black olives are a treasure trove beneficial to the body human elements such as Vitamin E and iron. Don't forget good quality olive oil, which also has all of these properties.
Take care of yourself, smile more often and!
A balanced diet is one of the keys to good health and good health at any age. But not everyone knows what healthy foods exist and what junk food is. And when you go to the store or to the market, it’s not difficult to get confused from the variety of food you see.
The division into harmful and useful conditionally
Of course, the most important thing to know about the benefits and harms of products is that the division into such groups is very arbitrary. For example, we all know that a ripe red tomato is a storehouse of vitamins and minerals, just like a cucumber. Both of these products serve as a good prevention of vascular atherosclerosis, help the body not to accumulate excess weight, remove toxins and toxins, help launch tissue regeneration processes and improve blood properties.
Undoubtedly, cucumbers and tomatoes are a healthy food that can be eaten at any age, except for a period of up to a year due to the risk of allergies. But in fact, everything is more complicated. These products are useful only if grown without the use of synthetic substances, collected in a timely manner and purchased in season. That is, the maximum benefit for the body from tomatoes and cucumbers can be obtained only from the end of June to the end of September. The rest of the time, such food, grown in a greenhouse, or spent weeks on the way to the place of purchase from hot countries, is no longer so useful. In addition, due to the abundance of chemical additives in the composition, it can even be classified as harmful products.
Another point is the presence of certain contraindications in humans. For example, cucumbers are not recommended for those who have thyroid dysfunction, kidney disease, and genitourinary system, tendency to edema. And tomatoes can not be eaten with some diseases of the liver and gallbladder, hypertension and gastritis, problems with the joints and spine. Besides, everything is good in moderation. The abuse of cucumbers and tomatoes can lead to an exacerbation of chronic diseases, nausea and vomiting, poisoning, digestive disorders, and the development of allergic reactions.
Important! This is just a particular example of why the division of food into useful and harmful is only conditional. Each specific product can be assigned to any of the groups depending on its quality and properties, as well as individual characteristics of a person. But there are foods that are bad for everyone. For example, this is fast food, a lot of sweets, sweet soda, chips and other similar foods. Such products are especially harmful for children.
The most necessary foods for the body
The healthiest foods for health are those that are chemical free, tasty, fresh, properly stored and prepared. Be sure to include in your recipes for every day such healthy food, reduce the intake of junk food. And then you will feel better in a few days, and in a few weeks you will notice not only good health, but also improvements in appearance. We have compiled for you a rating of the most useful and delicious foods that you can eat every day.
Fruit
Undoubtedly, summer food is the most delicious and healthy. Most often, in the warm season, we include a lot of fruits and berries in our diet. Such healthy food contains vitamins, fiber and minerals, macro- and microelements, bioflavonoids, amino acids. They can be eaten at any time of the day. But for those who suffer from excess weight, high-calorie and sweet fruits are best moved to breakfast or consumed in the morning.
From such food you can prepare salads, eat them fresh, add them to cocktails, compotes, fruit drinks, jams. The high fiber content allows you to normalize digestion and serves as a good prevention of constipation. Among other useful properties of fruits and berries, it is worth noting the improvement of hematopoiesis and blood circulation, increased endurance and immunity, and acceleration of metabolism at the cellular level.
Vegetables
Vegetables are also good for men's and women's health. They contain a lot of calcium, phosphorus, magnesium, potassium, folic acid, beta-carotene, B vitamins, and many other useful substances. Among the useful properties of vegetables, it is worth noting the following:
- improving digestion and absorption of nutrients from food;
- strengthening the walls of blood vessels and increasing their tone;
- lowering the level of bad cholesterol in the blood;
- acceleration of metabolic processes and removal of toxins;
- cleansing the liver, kidneys and other organs;
- boosting immunity.
In addition, some vegetables, such as all varieties of cabbage, when consumed daily, help reduce the risk of developing cancer and tumors in the body.
Dairy
Dairy products contain many useful substances that are easily absorbed by the human body at any age. Kefir, curdled milk, milk, sour cream, cottage cheese, natural yogurt, fermented baked milk - all this, when included in the daily diet, will help maintain health and beauty. Such products are useful for digestion, the normal functioning of the musculoskeletal system and the transmission of nerve impulses.
Kefir and fermented baked milk are recommended to be consumed at night with a tendency to constipation and excess weight. And sour cream is necessary for those who cannot refuse mayonnaise or have problems with bones and joints. Scientists have also identified the benefits of products made from milk for those who suffer from high blood pressure.
nuts
Nuts are the strongest source of energy. They are very high in calories and should be eaten in small amounts. But at the same time, they contain a lot of useful minerals, vitamins, amino acids that the body needs. Since ancient times, it has been known that walnuts, hazelnuts, pine nuts, almonds, peanuts, cashews and others improve memory and concentration, promote the production of serotonin, increase efficiency and endurance.
It is one of the main sources of vegetable protein and arginine. It is not without reason that nuts are recommended for athletes and bodybuilders during periods of intense training. Nuts are also useful for children, pregnant and lactating women (if there is no allergic reaction). You can use these products in a mixture with honey and dried fruits, seeds, aloe and lemon juice, decoctions of medicinal herbs.
Fish and meat
Fish and meat are essential foods for humans. Without them, it is difficult for him to maintain a balance in the body, as this is one of the main sources of protein - the main building block for our body. Fish and meat contain a large amount of protein, minerals, vitamins, amino acids, some of which the body itself does not produce, macro- and microelements. Fish additionally contains fatty acids involved in many metabolic processes.
Important! The most useful low-fat varieties of fish and meat. Also, try not to buy frozen foods. It is better to give preference to local fresh food. Moreover, it is advisable to eat fish no more than 2 times a week, since it is able to accumulate mercury and other harmful substances in its tissues.
Good carbs
In the list of healthy foods, good carbohydrates occupy a special place. In the tables, this food group, in addition to fresh vegetables and fruits, includes the following foods:
- beans, soybeans, beans, peas;
- honey and all bee products;
- rye bread and bran;
- different varieties of cereals;
- bitter natural chocolate (cocoa bean content above 60%);
- mushrooms;
- pasta and all products made from durum wheat.
Such food gives satiety and energy for the whole day, saturates with vitamins and minerals, and helps to normalize metabolism.
Important! In addition to good carbohydrates, there are also bad ones. They should not be consumed, since they usually do not bring any benefit to the body. Bad carbs include potatoes, soft wheat pasta, sweets, sugar, cereals, muesli, white rice, white flour products, chips, preserves and jams, popcorn, store-bought yoghurts and cheese curds.
Spicy food
Spicy food serves as a good prevention of atherosclerosis and stagnant processes, stimulates appetite, reduces salt intake by several times, and also helps the body to rejuvenate. In addition, such, which is especially important during the cold season, improving the emotional and mental state of a person and returning him to healthy sleep.
What to give up
In order to always be healthy, beautiful, feel great and have a good physical shape, it is necessary once and for all to abandon products that are dangerous for the body. Experts warn that junk food is:
- canned food, as it contains a lot of preservatives and chemicals, bacteria can accumulate;
- foods high in caffeine, sugar, salt, and alcohol;
- sweet pastries;
- fast food;
- mayonnaise, ketchup and some other sauces;
- sweet soda;
- a variety of snacks, as well as chips and crackers;
- sausages;
- smoked meats;
- margarine, spread, low-quality butter;
- variety of sweets, including sweets and cakes.
Also, experts do not recommend eating a lot of fried foods, such as potatoes or meat. There are a lot of studies showing how harmful the foods that you decide to fry, and not boil, bake or stew. It's all about the oil in which the frying takes place. During heat treatment, carcinogens are released in it. Studies confirm the fact that such substances can provoke cancer and other serious diseases.
Note. It is also not recommended to constantly cook food in microwave ovens. In this case, heating and cooking affects products at the molecular and even atomic level, which can affect the functioning of the entire human body. To avoid harm in this case, buy a quality microwave and use it strictly according to the rules.
As you can see, any product from useful can become harmful. And vice versa. When choosing food for yourself and your family, try to give preference only to natural food grown in the open air, buy vegetables, fruits and berries only in their natural season. Also pay attention to expiration dates. Healthy foods rarely last long. The only exceptions are dried fruits, nuts, oils. But food with synthetic additives, on the contrary, can be stored without changing its external and palatability weeks.