Summer food list: healthy nutrition for good health

According to Tibetan philosophy, the amount of mucus in the body increases in winter. This substance, accumulating, nurtures a feeling of laziness and apathy, and also causes SARS, joint diseases, and accelerates the deposition of fat. To normalize your emotional and physical state, it is good to maintain (and even slightly increase) physical activity and stick to a winter-friendly diet. To do this, include in the menu a lot of warm light dishes with a little spicy, bitter or astringent taste and reduce your intake of sweet, sour, and salty foods.

• Make boiled and baked vegetables the basis of the menu. Broccoli, zucchini, mushrooms, zucchini, kohlrabi, Brussels sprouts, asparagus, spinach, carrots, pumpkin, radish, radish, turnip, swede, celery root - the choice is huge. Add onion, garlic, or garam masala (“royal concoction”) to boost their warming properties and improve digestion. But the consumption white cabbage and potatoes are better to reduce. They "cool" the stomach, and therefore are suitable only for people with strong digestion and only in warm time of the year.
• Meat for winter dishes should also have "hot" properties. These are chicken, lamb, game and seafood. It is much better not to eat pork and beef in winter: they cool the body.
• All sweets, with the exception of honey, contribute to the production of mucus. So it is better to replace cakes and cookies with dried fruits. They are especially useful when soaked or boiled. And here fresh fruits in large quantities, on the contrary, only increase the cold and imbalance. So eat them little by little, choosing the sweetest fruits like red oranges.
• Develop the habit of adding as many warming spices as possible to all dishes: cumin (aka zira), cardamom, mustard seeds, ginger, cloves, black pepper, saffron, nutmeg, cumin, cinnamon, coriander, asafoetida, dill and garlic. This is especially important for better assimilation meat and legumes. By the way, it is best to eat these foods for lunch: between 12 and 16 hours, when the digestive fire is strongest.
• Drink only warm drinks. Even the water should be almost hot. Especially good for removing mucus helps ginger tea. It is prepared simply: cut the ginger root into strips, add cinnamon, cardamom and boil over low heat for 10 minutes. Strain through a strainer, add honey and lemon. If there is not much time, then grate the ginger and pour boiling water over it. A more drastic method: chew a piece of ginger after every meal with it. a small amount warm water.

It is not always possible to strictly follow this system of nutrition. But this is not necessary. Even four days a week quite enough to strengthen health and improve our well-being in winter.

Yulia Yusipova is a biophysicist, a graduate of the Faculty of Medicine and Biology of the Russian National Research Medical University. N.I. Pirogova, specialist in Tibetan medicine, phytotherapist, full member of the International Association of Yoga Therapists and Yoga Specialists.

To provide for yourself good mood- it is important to know whether the body receives enough chromium, tryptophan, vitamin B12, selenium, omega-3, lycopene, protein and whether the right amount of endorphins is produced. At the same time, it is necessary to abandon the abuse of coffee, and also not to overdo it with sweet, fatty and starchy foods.

What to use

1. Chrome

People who follow the figure should not get carried away with potatoes, bananas and honey. They can only be used from time to time. Everything else is allowed. Nutritionists recommend introducing into the diet as much as possible more apples. Apple claims to be the most healthy fruit, and a variety of varieties allows you to choose a delicacy to taste.

2. Tryptophan

3. Vitamin B12

4. Selenium

5. Omega-3 fatty acids

6. Lycopene

7. Protein

8. Endorphin

What will you have to give up

1. Sweet, fatty and starchy foods in large quantities

A person again reaches for a bite to eat - and so an addiction arises. First psychological, then physical. This is especially true for fat. If for a while you overdo it with fatty foods- then the biochemistry is rebuilt in the brain, and the body will “ask” for fat again and again. Nothing good comes from this addiction. Its result is obesity and other health problems.

It is important to strictly control the amount of flour, sweet and fatty foods in the diet. At the same time, do not forget about the existence healthy fats. Their use (in reasonable quantities) is not only possible, but also necessary. Healthy fats found in cheese and any other dairy products, coconut and olive oils, seeds and nuts, olives and eggs, in fish and avocados.

2. Abuse of coffee

The ideal dose is one cup of coffee a day. The maximum is two. In this case, the drink will only bring benefits, improving mood, digestion and helping to reduce weight.

Watch your diet - and a great mood is guaranteed to you!

How to use the nutrition system to support immunity and increase energy levels in winter, the doctor says Tibetan medicine Julia Yusipova.

According to, in winter, the amount of mucus in the body increases. This substance, accumulating, nurtures a feeling of laziness and apathy, and also causes SARS, joint diseases, and accelerates the deposition of fat. To normalize your emotional and physical state, it is good to maintain (and even slightly increase) physical activity and adhere to a nutrition system suitable for winter. To do this, include in the menu a lot of warm light dishes with a slightly spicy, bitter or astringent taste and reduce the intake of sweet, sour and salty.

Make boiled and baked vegetables the basis of the menu. Broccoli, zucchini, mushrooms, zucchini, kohlrabi, Brussels sprouts, asparagus, spinach, carrots, pumpkin, radishes, radishes, turnips, rutabaga, celery root - the choice is huge. Add onion, garlic, or garam masala (“royal concoction”) to boost their warming properties and improve digestion.

But the use of white cabbage and potatoes is better to reduce. They "cool" the stomach, and therefore are suitable only for people with strong digestion and only in the warm season.

Meat for winter dishes should also have "hot" properties. These are chicken, lamb, game and seafood. It is much better not to eat pork and beef in winter: they cool the body.

All sweets, with the exception of honey, contribute to the production of mucus. So it is better to replace cakes and cookies with dried fruits. They are especially useful when soaked or boiled. But fresh fruits in large quantities, on the contrary, only increase the cold and imbalance. So eat them little by little, choosing the sweetest fruits like red oranges.

Develop the habit of adding as much as possible to all dishes: cumin (aka jeera), cardamom, mustard seeds, ginger, cloves, black pepper, saffron, nutmeg, cumin, cinnamon, coriander, asafoetida, dill and garlic. This is especially important for better absorption of meat and legumes. By the way, it is best to eat these foods for lunch: between 12 and 16 hours, when the digestive fire is strongest.

Drink only warm drinks. Even the water should be almost hot. Especially good for removing mucus helps ginger tea.

It is prepared simply: cut the ginger root into strips, add cardamom and simmer over low heat for 10 minutes. Strain through a strainer, add honey and lemon. If there is not much time, then grate the ginger and pour boiling water over it. A more radical method is to chew a piece of ginger after each meal with a little warm water.

It is not always possible to strictly follow this system of nutrition. But this is not necessary. Even four days a week is enough to improve health and improve our well-being in winter.

Nowadays, a person is exposed to many negative factors impacts environment. At the same time, very often we ourselves harm our body even more through smoking, alcohol, proper nutrition. In this matter, the lifestyle that a person leads is also very important, because with frequent lack of sleep, severe fatigue, the body is subjected to stress, which subsequently results in depression. Of course, in this state, a person seizes, drinking down his problems. But here the biggest mistake is made, because it is proper nutrition that can help improve well-being. Need to arrange for yourself a kind diet for mood.

Naturally, you do not need to wait beyond the effect, as, for example, from a pill for a headache. The meaning of the diet is not to treat depression, but to improve the condition of the body and one's own well-being, which will increase protective functions organism. That is, choose a diet that will allow you to recharge with good energy and improve the nervous system. After all, as a rule, it is shattered nerves that often serve as the problem of everything.

Diverse food

First of all, in order for the mood diet to be as effective as possible, you need to establish a metabolism. To do this, the diet must be varied, because the more elements enter the body, the more resources it has for protection and renewal.

It is important to eat fish, vegetables, fruits, nuts, dairy products, eggs, lean meats. Here is a set of products with different sets of vitamins and minerals.

Antioxidants

The next step is to fight free radicals that accumulate in the body through malnutrition, junk food, stress. Radicals are destructive to the cells of the heart and brain, which is why it is so important to fight them. In this case, the body needs antioxidants, that is, foods rich in them. Vitamins C and E are among the most important antioxidants. Not only will they make you feel better, but they will also help you stay young.

Dietary diversity and antioxidants are the first thing to consider when planning your diet. Therefore, when preparing a salad, you need to add as many different vegetables, berries as possible to it, and a delicious dressing will connect all the products together. If you like yogurts, then you should diversify them by adding baked fruits, pumpkin, nuts or your favorite berries, dried fruits. vegetable soups must be present in the diet, the rule does not change for them: more different vegetables. For breakfast, you should eat not just oatmeal, but add apples, nuts, dried fruits, cinnamon to it. Such a breakfast will be especially useful for nervous system, its renewal. And finally, you need to drink two cups of green tea every day, a glass of rosehip broth.

How to improve your health with diet

If we talk about such a diet in general, then it can not only improve the body, but also belong to the category of the best weight loss diets. Therefore, it is possible to make a positive double effect for the body: reset excess weight, get healthier. Also correct selection products will help restore the nervous system.

Carbohydrates

The first thing to note for improve health with diet, you need to eat carbohydrates that are slowly digested, because they contribute to the production of serotonin. It is he who promotes the exchange of information between nerve cells, it also helps to relax and creates a feeling of emotional calmness and well-being. In order for the body to produce more of this useful substance, you need to eat more berries, fruits, cereals, grain bread, flax grains.

It is worth noting other carbohydrates that are quickly absorbed, they take energy, deplete the body. Therefore, it is worth consuming less sugar and foods that contain it, as well as pastries made from white flour.

Squirrels

The next step in how to improve your health with a diet is the use of proteins. Meat of chicken, turkey, tuna is rich in a very important amino acid tyrosine, from which dopamine is synthesized. It is he who improves the mood. But norepinephrine is formed from dopamine, which creates the effect of increased mood. Here's a little recipe for happiness: eat foods rich in tyrosine. These, in addition to the above, include beef, low-fat yogurt and cheese, legumes. In order for these products to give the desired result, they must be cooked correctly, that is, boiled or steamed with the minimum amount fat. Plus, you need to eat carbohydrates and proteins in equal amounts, that is, 1: 1.

Vitamin B

Lack of B vitamins leads to a risk of heart attack and depression. As a rule, such a shortage occurs in smokers, people leading sedentary image life and those who abuse coffee (the norm is 2 cups). To make up for the deficit this vitamin you need to use soft-boiled eggs, legumes, dried apricots, green salads, nuts.

Vitamin AD

Depression can also be caused by a lack of vitamin D. As you know, it is produced in the skin under the influence of sunlight. Therefore, on the street, open your face and hands, even 15 minutes of winter sun will be enough to get the daily rate. Also, foods rich in this vitamin will help with this: beef and chicken liver, oily fish, cod liver (no more than once a week).

Omega-3 fatty acids

Well, in order for all useful substances, including the hormone of happiness, to penetrate into the nerve cell, it is necessary fatty acid omega 3.

They are the ones who make the membrane. nerve cell more flexible and permeable. Omega-3 is not synthesized in the body, and therefore can only be obtained from food (fatty fish, fish fat, flax seeds, nuts), you can also take omega-3 capsules, which are sold in all pharmacies.

Proper nutrition is one of the factors wellness And good mood. But it also requires you to drink every day. enough water, refuse bad habits, go in for sports, sleep 7-8 hours a day. All this, together with faith in yourself, your strengths and an optimistic outlook on life, will help you always stay in a great mood.

Take the test

Test: Do you have the right diet?

How many times a day do you sit down to eat at the table?

Sooner or later, we all think about our diet: problems with weight, skin, health in general make us open our refrigerator and examine its contents with skepticism. We ask ourselves the questions “what to exclude from the diet?” and “how can I start eating right?”, looking for our way to a healthy and beautiful body.

Meanwhile, a healthy and proper diet is not a strict debilitating diet, not a mockery of the body and not depriving it of its joys, it is just a series of rules, following which you can radically change yourself, gain new good habits, beautiful figure and significantly extend life.

Our body is a reflection of what we eat

It's no secret that obesity has become a huge problem. modern people- we move less, consume a large amount fatty foods, high-calorie sauces, sweets. There are endless temptations everywhere, and manufacturers are competing to come up with the next super product that no consumer can resist. The result of this race can be observed on the streets of any metropolis - according to statistics, almost every second inhabitant of developed countries has overweight. Obesity, unfortunately, leads to problems not only in aesthetics and self-esteem, but also in serious consequences for the body: the risk of many diseases is directly proportional to the amount excess weight. Diabetes, heart problems, gastrointestinal problems, reproductive function- this is only a small part possible diseases arising from non-compliance with the diet.

The good news is that for last years taking care of the condition of one’s body has begun to come into fashion: more and more calls to go in for sports are heard from the state, public organizations, organic and diet foods, advice on how to eat right is distributed in the press.

Basics of healthy eating, or how to eat right

When planning a healthy diet menu, there are a few things to keep in mind. general rules: Firstly, you need to eat often and in small portions. It is most convenient to get yourself a small plate, in which a handful-sized portion is placed. No need to be afraid of hunger! A healthy diet involves 5-6 meals a day. It is also good to accustom yourself to eat at the same time - this stabilizes the work of the stomach and will contribute to weight loss.

Second important rule- Remember calories. There is no need to scrupulously calculate them throughout your life every time after eating, it is enough to follow your diet for a week or two, and the habit of automatically “estimating” the calorie content of food will appear by itself. Everyone has their own calorie norm, you can find it out, for example, using a special calculator that is easy to find on the Internet. For example, a 30-year-old woman weighing 70 kg with a height of 170 cm and a small physical activity You need about 2000 calories per day. To lose weight, you need to consume 80% of calories from the norm, that is, in our example, about 1600 kcal per day. Additionally, there is no point in cutting the diet - the body will simply slow down the metabolism, and the harm from such a diet is more than good.

The third rule - we keep a balance between "income" and "expenses", that is, the energy that the body spends on basic metabolism, work, sports, and caloric intake. Food includes four main components: proteins, fats, carbohydrates and dietary fiber - all of them are necessary for our body. The only question is which of them (fats and carbohydrates are different), in what quantities and proportions to use. Approximate recommended indicators are 60 g of fat, 75 g of proteins, 250 g of carbohydrates and 30 g of fibers. The fourth rule is to drink water. Often we do not want to eat, our body simply takes the lack of fluid for hunger and makes us eat what we do not really need. One and a half or more liters of clean drinking water help get rid of pseudo-hunger, make skin more elastic, improve general state organism, accelerate the process of metabolism.

And the fifth rule is to choose products wisely. Read the labels, composition and caloric content of products, exclude fast food, mayonnaise sauces, products with chemical additives, preservatives, dyes. You must know what you eat, and then the path to beauty and health will be fast and enjoyable.

healthy food

We will try to answer eternal question"what to eat to lose weight?". The main thing when compiling a menu for a healthy diet is to maintain a balance between expenses and consumed products.

So, be sure to include in the diet of a healthy diet for every day:

• cereals, in the form of cereals and muesli, rich in slow carbohydrates that will provide our body with energy;
• fresh vegetables (cabbage, carrots) provide the body dietary fiber- fiber;
• legumes are a rich source vegetable protein, especially necessary for those who rarely or do not eat meat at all;
• nuts, especially walnuts and almonds, have a beneficial effect on the entire body and are a source of omega-6 and omega-3 polyunsaturated fatty acids, trace elements;
• dairy products: natural yoghurts(no added sugar), kefir, skim cheese provide calcium and improve the functioning of the digestive tract;
• sea ​​fish contains protein and omega-3 essential fatty acids;
• fruits and berries are a storehouse of vitamins, heal the skin and protect the body from diseases;
• lean meat - chicken breast, rabbit meat, beef - a source of protein.

Useful products should not contain preservatives, artificial colors, palm oil. It is better to limit pickles - you can treat yourself to them from time to time, but you should not get carried away.

If you have a problem of excess weight, then sugar should be completely abandoned, even if you have a sweet tooth and can’t do without a cup of sweet coffee in the morning - sweeteners will solve this problem. Do not be afraid of them, quality substitutes for natural basis harmless, contain virtually no calories and taste good.

Under strict ban!

We have decided on useful products, let's look at the list of foods that are incompatible with in a healthy way life and proper nutrition

• Sweet carbonated drinks. They do not quench thirst, irritate the gastric mucosa, as a rule, contain a monstrous amount of sugar - about 20 g in each glass, artificial colors and flavors, preservatives.
• Deep fried food. French fries, chips, crackers and everything that is fried in a lot of oil should be crossed out of the diet. Carcinogens, no useful substances and fat is not what a healthy body needs.
• Burgers, hot dogs. All such dishes contain a mixture of white bread, fatty sauces, unknown origin of meat, appetizing seasonings and a lot of salt. What do we get as a result? A real high-calorie "bomb", which instantly turns into folds on the body and does not carry any nutritional value.
• Mayonnaise and similar sauces. Firstly, they completely hide the natural taste of food under spices and additives, forcing them to eat more, and secondly, almost all mayonnaise sauces from the store are almost pure fat, generously seasoned with preservatives, flavorings, stabilizers and other harmful substances.
• Sausages, frankfurters and meat products. There is hardly any need for clarification at this point - just read the product label. And that's just the official data! Remember that under the items "pork, beef" in the composition, the skin, cartilage, fat are most often hidden, which you would hardly eat if they were not so skillfully processed and beautifully packaged.
• Energetic drinks. Contain loading dose caffeine combined with sugar and hyperacidity, plus preservatives, dyes and many other ingredients to avoid.
• Dinners fast food. Noodles, mashed potatoes and similar mixtures, which are sufficient to be poured with boiling water, instead of nutrients contain a large amount of carbohydrates, salt, spices, flavor enhancers and other chemical additives.
• Flourish and sweet. Yes, yes, our favorite sweets are one of the most hazardous products. The problem is not only high calorie content: the combination of flour, sweet and fatty foods multiplies the harm several times and instantly affects the figure.
• Packaged juices. Vitamins and other useful substances almost completely disappear during processing. What would be the use of a concentrate diluted with water and flavored with a fair amount of sugar?
• Alcohol. Enough has already been said about its harm to the body, we are only in Once again we note that alcohol contains calories, increases appetite, interferes with the absorption of nutrients, and in case of non-compliance minimum doses- slowly destroys the body, because ethanol is a cellular poison.

The transition to a balanced healthy diet will not be a burden if you follow simple recommendations.

First, do not torture yourself with hunger. If you feel discomfort, eat an apple, some nuts, dried fruits or muesli.

Second, drink a lot and choose healthy drinks. Chicory contributes well to weight loss - it suppresses the feeling of hunger due to a large number fibers in the composition, has a beneficial effect on the body. Also useful green tea especially with ginger.

Diversify your diet! The more healthy foods you eat, the more more body receives various trace elements, vitamins, amino acids.

If you really want something forbidden - eat it for breakfast. Of course it's better to avoid harmful products at all, but at first the thought that sometimes you can still treat yourself helps.

The less unnatural ingredients in food, the better. want to eat healthy foods- it is better to choose a piece of meat instead of sausage, fresh vegetables instead of canned ones, muesli instead of buns.

We compose the menu "Healthy food"

How to start eating right? First of all, you need to find out how many calories your body needs. Let's say it's 2000 kcal daily. In order to lose weight, you need to consume 1600 kcal per day, distributing them over 5-6 meals.

So let's make healthy menu food for every day:

Breakfast. Should be rich in slow carbohydrates and proteins, it can include:

• oatmeal, muesli or grain bread;
• kefir, unsweetened yogurt or a piece of cheese.

Second meal– light snack between breakfast and lunch:

• any fruit weighing approximately 100-200 grams, or some nuts, dried fruits;
• 100 grams of cottage cheese or unsweetened yogurt.

Dinner should be the most significant meal of the day:

• 100 grams of buckwheat or brown rice, durum flour pasta. You can add carrots, onions, peppers to the dish;
• boiled chicken breast;
• Salad from fresh vegetables seasoned with yogurt, a small amount of soy sauce or linseed, olive oil.

afternoon tea, between lunch and dinner - one more easy reception food:

• A small fruit or a glass of freshly squeezed juice, preferably from vegetables.

Dinner– light and tasty:

• 100-200 grams of lean beef, rabbit, turkey, chicken, fish or legumes;
• Salad of cabbage, carrots and other vegetables rich in fiber.

And finally a couple of hours before bedtime:

• A glass of kefir, chicory or drinking unsweetened yogurt.

Throughout the day, water, green tea and chicory drinks can be consumed in unlimited quantities. natural extracts rosehip, ginger or ginseng.

Serving sizes are approximate and will depend on individual parameters - daily allowance calories, weight loss rate and other individual factors. In any case, it is better to consult a nutritionist.