Useful products for human health. Healthiest dairy products. Dairy products - cottage cheese, kefir

Any food consumed by a person for food should be not only tasty, but also certainly useful, because our health and, accordingly, life expectancy depends on what we eat. That is why nutritionists around the world are constantly debating about which foods are of the greatest value to a person, and from which it is desirable to abstain. And speaking of healthy eating, we want to highlight perhaps the most useful ten food groups that it is desirable to include as much as possible in the diet of each person.

Healthiest Foods: Beans

Legumes. Value legumes, the brightest representatives which are peas and beans, due to the abundance of fiber and vegetable protein, carbohydrates and amino acids, potassium and calcium, thiamine and iron, phosphorus and magnesium contained in them. These inexpensive products, due to their composition, may well replace meat. special value they represent for people suffering from diabetes and atherosclerosis, obesity and diseases of the liver, kidneys, digestive tract. It is also worth mentioning in this category such products as soy and beans, which have an equally high value.

Healthiest foods: chicken eggs

Eggs. Being an excellent source of protein that is easily digestible by the human body, eggs also contain 12 more types of minerals and vitamins, including choline, which is of no small importance for the full development of children and normal operation adult brain. In addition, this natural product helps to cleanse the body and break down fats. And, according to scientists, it also prevents the formation cancer cells. True, this does not mean at all that eggs can be eaten without restrictions. There must be a measure in everything.

Healthiest Foods: Fresh vegetables from the garden

But vegetables such as onions and garlic deserve special mention, because they unique properties help fight not only colds and viruses. These two "vigorous" tasting vegetables, due to their composition, lower the level of cholesterol in the blood and increase immunity, prevent the formation cancers and are excellent remedy from reduced pressure. And the fintocides contained in them and essential oils destroy microbes that have settled in the human body, and prevent their reproduction. These vegetables are best eaten raw.

The most useful products: river fish and seafood

Fish and seafood. These marine (and not only) inhabitants, having the richest composition, which includes unsaturated fats and amino acids, minerals and fatty acids, vitamins and trace elements, are able to compete with meat. Frequent use any seafood significantly reduces the risk of disease of cardio-vascular system(ischemia, heart attack, arrhythmia, stroke) and has a beneficial effect on the nervous and endocrine system. In addition, fish and seafood are low-calorie foods, which allows them to be used in dietary nutrition.

Healthiest Foods: Honey

Honey is a natural sugar substitute of natural origin, enriched with a lot of useful substances: minerals and carbohydrates, enzymes and vitamins, proteins and other priceless trace elements. Many folk recipes treatment of various diseases with honey is based precisely on this very nutritious unique product. Among them are colds and anemia, diseases of the liver, gastrointestinal tract, kidneys and cardiovascular system, burns and even festering wounds. Due to its chemical composition, honey has antibacterial, anti-inflammatory, antiviral, antifungal properties, thereby providing an invaluable healing effect on the human body. And in addition to oral administration, it is also used in the manufacture of cosmetic preparations.

Healthiest Foods: Nuts

Nuts - special group products of plant origin, from which it is very difficult to single out one or two species, since absolutely everything has a valuable composition. For example, walnuts are called "mind food" (they even look like human brain) because they provide beneficial effect to mental activity. Peanuts (and not only) reduce the risk of heart disease by 20%. Almonds equally positively affect the work of almost all systems. human body especially good for blood cholesterol levels. In general, all nuts have a beneficial effect on vision and heart function, potency, and are even a kind of antidepressant.

The most useful products: porridge is the head of everything

Cereals. The most useful of this category of products are considered to be buckwheat and oatmeal. No wonder oatmeal has always been and remains the main dish of aristocrats, which they prefer for breakfast. This cereal contains a lot of proteins, fiber and B vitamins, fatty acids and a host of others useful substances. Not far behind oatmeal and buckwheat grain, which also has the most valuable composition of microelements for the human body, which has a beneficial effect on blood composition and increased immunity.

Healthiest Foods: Carrots and Potatoes

Carrots and potatoes are one of the brightest representatives of the "vegetable fraternity". Carrots contain a huge amount of beta-carotene, which is converted into the most valuable vitamin A for vision when it enters the human body. Moreover, this beautiful color the vegetable reduces the risk of cancerous tumors and strengthens the immune system, improves the functioning of the digestive tract and intestines, and also positively affects the composition of the blood. Since ancient times, potatoes have been called the second bread, without which they rarely do. daily menu each person. Chemical composition this vegetable is simply priceless: polysaccharides and fiber, pectin and carotene, vitamin C and amino acids mineral salts and polysaccharides. Due high content potassium potatoes have a diuretic property, which helps to normalize the water balance in the body and maintain heart function. Moreover, this vegetable is useful in different types: raw potatoes - for people suffering from diseases of the stomach and duodenum, as well as for various skin diseases; jacket potatoes are used for inflammation of the respiratory tract; baked - for diseases of the cardiovascular and kidney. Very useful starch obtained from potatoes, which has an anti-inflammatory and enveloping effect on gastrointestinal diseases.

Healthiest Foods: Tomatoes, Peppers, and Cabbage

No less valuable vegetables in terms of composition and usefulness are broccoli, tomatoes, peppers, cauliflower and white cabbage. And such low-calorie leafy vegetables as asparagus, spinach, dill, green onions, parsley, consisting of plant fibers and containing folic acid and provitamins, help in bowel function.
Fruits, the brightest representatives of which are apples and lemons, are also of great value for the human body. In apples, in addition to pectin, iron and fiber, the content of useful substances that can block the growth of cancers is noted. Due to their composition, apples can also have a beneficial effect on the immune, urinary and cardiovascular systems, lower blood sugar and cholesterol levels. Lemons are known as a source huge amount vitamin C. In addition, the pectins present in their composition enhance motor function intestines and help digestive process generally.

It is also impossible not to mention such fruits as oranges and kiwi, persimmons and avocados, pomegranates and mangoes, apricots and bananas - if you make an assortment of several fruits at once, you get just a storehouse of vitamins in one dish.

Healthiest foods: Dairy products

Dairy and dairy products are rich, first of all, in proteins and easily digestible fats, lactose. Calcium found in all dairy products strengthens hair, teeth and bones. Milk is useful for edema and anemia, cardiovascular and gastrointestinal diseases, poisoning (it is not for nothing that it is given to workers on hazardous industries). Dairy products containing beneficial bacteria(this is kefir, cottage cheese and yogurt) help to normalize the work of the entire digestive tract.

The life expectancy of a person and his emotional mood is influenced by the way of life and nutrition, the products that he consumes. You should eat foods that support health and prolong life, eat rationally. Healthy foods will keep you healthy and feeling great. All of them affect the human body in different ways and it is useful for everyone to know what they are.

The most useful foods for the human body

What food is good for health? The diet must include vegetables (tubers, root crops, leaves and fruits). Any vegetables that are grown in a natural way are very beneficial for human health. Natural products for a healthy diet affect the full functioning of tissues, cells and organs. They contain in their composition:

• vitamins;
• minerals and trace elements;
• fiber (dietary fiber);
• vegetable protein.

Fiber naturally cleanses the body of toxins and toxins. If it does not enter the body, the products will begin to accumulate in the intestines, then they will begin to decompose and go further to other organs.

Food should be varied so that the body gets everything from it. useful material.

Legumes are used to prepare salads, soups, soups, purees and side dishes.

They contain: fibers that lower cholesterol levels; molybdenum- neutralizes preservatives. pectin and fiber remove toxins and salts of heavy metals. Legume seeds have astringent and anti-inflammatory properties. Protein nourishes the human body long time and even after four hours the person is still full. Potassium and folic acid purify the blood and protect the body from various infections. B vitamins reduce the risk of diseases of the cardiovascular system. Manganese strengthens and makes beautiful and healthy hair.

Legumes are considered effective tool in the fight against overweight amino acids are easily absorbed by the body. A decoction of the pods helps relieve swelling, bean soup has a diuretic effect.

The fiber contained in legumes supports the intestinal microflora, prevents inflammation and cancerous tumors. Beans are high in protein and can easily replace meat products.

nuts- necessary and mind-blowing product. They contain fats and proteins and are a source of energy. Necessary for mental and physical stress, replace the use of eggs and meat. The most useful nuts are: peanuts, Brazilian and Walnut, almonds and hazelnuts.

oily fish

For maximum benefit for the body is the use of sea and river oily fish. This fish contains up to 20% fat. List of oily sea fish:

• Atlantic herring;
• nelma;
• notothenia;
• halibut;
• saury;
• sardine;
• mackerel;
• tuna.

River fish- these are sturgeon and salmon individuals, as well as river lamprey and eel, silver carp. The fish contains easily digestible protein, amino acids and other substances that help support healthy condition tissues and cells in the body.

People who eat oily fish regularly do not suffer from heart disease. vascular diseases. They function correctly thyroid and they are not obese. AT fish composition includes polyunsaturated fatty acids - Omega-3 that improve brain function, prevent arrhythmia and atherosclerosis. These acids are responsible for the functioning of the reproductive system and increase immunity. have a positive effect on appearance skin, nails and hair. Improve joint mobility, prevent the development of osteoarthritis and arthritis.

If you include in the diet the consumption of fish twice a week, a person will get rid of shortness of breath and protect himself from developing oncological diseases and a stroke depressive states. During menstruation, PMS and menopause discomfort I will be vague. Eating fish strengthens skeletal system, accelerates the fusion of bones during fractures. Relieves problems with teeth, thinning of tooth enamel and caries. Fatty fish are good for digestive tract, protects the intestines from inflammatory lesions and reduces the manifestations of ulcerative colitis. It is recommended to cook oily fish steamed, in the oven or in foil on the grill.

Fresh herbs complete the list of useful products, it has beneficial properties for the human body:

1. It has antioxidant properties, from which a person becomes active and does not age for a long time.
2. carminative action reduces the formation of gases in the intestines.
3. Favorably affects the digestive process.
4. Is bactericidal, astringent and anti-inflammatory.
5. Reduces the risk of colon cancer.
6. Normalizes the function of bile formation in the liver.
7. Improves the health of skin, nails and hair.

To obtain these properties, the body should consume greens only in fresh. In thermally processed dishes, you need to add at the end of cooking.

Green tea

This drink has the properties to normalize the processes of digestion, with regular use, the internal organs begin to function correctly. It relieves stomatitis and is prophylactic from cancer. Its composition includes antioxidants, strengthening nails and promoting hair growth, accelerate wound healing.

Green tea has a diuretic property and is the best remedy from overwork. Used for dysentery antimicrobial agent. Used for the prevention of gallstone and urolithiasis. The drink is able to satisfy the feeling of hunger and keep the human body in good shape. Strengthens the walls of blood vessels and makes them elastic.

Dairy and dairy products

Milk is useful from early childhood. On its basis, during processing, a wide variety of products are obtained. When drinking milk, the body is rejuvenated and kept in good shape, teeth and bones become healthy, the nervous system returns to normal, digestion and the functioning of the cardiovascular system improve.

Dairy products contain bifidobacteria, they bring many benefits to the body. These bacteria are essential for the body to good digestion and work of the gastrointestinal tract. In milk drinks contains protein which is more easily absorbed by the body. Kefir and cottage cheese are included in protein diets. One liter of milk contains the daily intake of calcium, and two hundred grams of cottage cheese can replace a meal.

Tomatoes contain carotene and two hundred grams of vegetables will replace the body's daily intake. Tomatoes are rich iron which is necessary for anemia. They are easily absorbed and digested, do not irritate the mucous membrane of the gastrointestinal tract. Pectin lowers cholesterol levels. This vegetable is considered a dietary product and is useful for atherosclerosis and obesity, it contains lots of vitamin C.

Tomatoes restore metabolism, protect against the development of dysbacteriosis, activate the intestinal microflora, and neutralize toxins. Useful for heart failure, severe physical and mental stress. They help lower blood pressure and prevent the development of prostate adenoma.

Whole grains contain phytochemical enzymes, minerals, vitamins, fiber and omega-3s fatty acid. It is especially useful to include whole grains in your diet. pasta, quinoa and brown rice. Cereals charge the whole body with energy and strength, forcing it to work at full strength, due to this, fat passes into muscle mass. They maintain a beautiful figure and reduce weight. Protect the body from harmful substances and reduce cholesterol levels, improve the functioning of the gastrointestinal tract, maintain normal blood pressure.

Whole grains are found in the following foods:

• buckwheat;
• corn;
• muesli;
• whole grain pasta;
• unpolished rice;
• oats;
• millet;
• loaves;
• bread from wholemeal flour and whole grains;
• barley.

The packaging or label is labeled "whole grain" or "whole grain."

These fruits have many useful properties and have a low calorie content, are easily digestible and are considered a dietary product. They have the following properties:

• remove toxins and toxins from the body;
• normalize metabolic processes and digestion;
• have a choleretic and diuretic effect;
• rejuvenate the body;
• get rid of anemia;
• protect against cancer;
• reduce cholesterol levels;
• strengthen the walls of blood vessels and make them elastic;
• improve appetite and immune system;
• protect cardiovascular and nervous system.

Useful for women to maintain healthy hair, nails and skin. During menopause, the risk of developing atherosclerosis and osteoporosis is reduced. To save slim figure carry out fasting days on the use of apples alone.

Berries supply many useful substances to the human body; for each person, berries bring individual benefit. The most useful berries:

1. Strawberries - used in the treatment of arthritis and anemia, has anti-cancer and anti-inflammatory properties, cleanses the body of toxins and toxins. May cause allergies in some people.
2. Cranberry - helps fight viruses and infections. Useful for cystitis, diseases urinary tract, diabetes and varicose veins veins. With a stomach ulcer, it does not allow bacteria to multiply. Protects teeth from tartar formation.
3. Raspberry - has antipyretic and anti-inflammatory properties, helps with diseases of the gastrointestinal tract. A dietary berry that improves metabolism, regulates blood sugar levels. Helps in the fight against atherosclerosis and hypertension.
4. Blueberries - improves memory and vision, relieves bad cholesterol, restores nerve cells reduces the risk of developing cancer and diabetes. Use this berry in the treatment of circulatory disorders.
5. Black currant - protects against colds, kidney disease, anemia, hypertension, rheumatism. Improves concentration, attention and memory.

When consumed in moderation, it is valuable and nutritious product. This is a dietary product, it contains a small amount of fat and they are easily absorbed by the body. Improve metabolism, increase immunity, restore the nervous system. They have a positive effect on the work of the cardiovascular system, cleanse the blood vessels, increase hemoglobin. Cleanse the liver of toxins and poisons, bring to activity mental activity help to cope with depression.

Support, hair, nails, teeth and bones in a healthy state, are an antioxidant, increase potency.

The most useful foods for health can be supplemented with a list of other natural products. Each person should choose for himself the most useful foods for health and eat right in order to maintain beauty, youth and health.

What foods are good for health? healthy, right, healthy diet guarantee of the health of any person.

Every day we buy full bags of products in the store and do not think about what we are buying. Which products are useful, which may not be worth buying at all ... The topic is quite controversial and interesting. There is a list of useful products, the use of which will provide the body with all the necessary substances.

Whatever your lifestyle, it will not be difficult to diversify your diet and introduce into your diet

Healthy Foods Can Really Help Prevent and Even Cure various diseases, but despite this, food can cause food allergy and their use should be in moderation, please do not forget about it, it is better to consult with your doctor.

Healthy Foods

1) An ordinary carrot will protect us from stroke and heart attack. Two a day will be enough to reduce the risk of stroke. If women eat five carrots a week, they are 70 percent less likely to suffer a heart attack - this is scientifically proven.

2) Beans are also very good for the heart, they contain folic acid. A very interesting fact is that bad cholesterol reduces tea, so very rich in flavonoids. Drink tea for health, four cups a day. But it is better to alternate green and black tea.

3) Everyone knows that garlic is very healthy vegetable. People who regularly consume garlic are 20 percent less likely to suffer from cardiovascular diseases.

Also, cholesterol-lowering foods help to fight cholesterol:

• salmon;
• dark chocolate;
• oat bran;
• cocoa.

These are the main foods that help lower cholesterol.

4) If you eat 15 grams of dark chocolate and 20 grams of cocoa powder every day, then in a month you can achieve ideal cholesterol.

5) Another excellent tool for the prevention of vascular and heart disease is grape juice. Drink a glass at least twice a week, and your pressure will be normal.

6) An interesting fact is that orange and grapefruit juice, garlic, broccoli will help lower blood pressure. If you drink 2 glasses of orange juice a day for at least six weeks, then your indicators blood pressure fall by 10 mm. Grapefruit juice you should not drink if you are taking blood pressure medications, please take this into account.

Healthy foods

1) They will help us cope with microbes following products. It's garlic olive oil, onions, beets, apples, tea, celery.

2) Cranberry juice for treatment and prevention genitourinary system among women.

3) If you use daily Orange juice, then recover very quickly with ARVI. Also deal with respiratory diseases help strawberries, Bell pepper, lemons.

4) live yoghurts and our favorite garlic are very useful. Ginger mint coffee tea oil has a natural analgesic effect.

5) If you have a headache, break a fresh egg and pour boiling milk over it, stir and drink. Highly Interestingly, a dozen cherries replace an aspirin tablet, cherries have anti-inflammatory effects. The same action has, and red cabbage, blackcurrant, blackberry.

6) Cucumber juice along with carrot juice is an excellent diuretic.

7) Everyone knows that prunes are a natural laxative.

Plum bananas are very good for digestion. They protect the stomach from exposure to salt and spicy food. If you really love bananas and eat them regularly, then you can protect yourself from stomach ulcers.

9) Do you have Bad mood, eat chocolate, pears, lemon, green onions, honey, drink coffee. Parsley also has this effect.

10) If you can't sleep, honey will help you, warm milk, orange peel.

Healthiest Foods

Conclusion: these are the most useful products for a person and they must be on the menu. Eat healthy foods, eat right, lead a healthy lifestyle, play sports, visit more often fresh air and be healthy, beautiful, happy!

One of the most useful products is spelled. Buy healthy cereal you can, for example, in the online store Spelled. Deliver promptly to any location. I recommend.

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, a beautiful figure and significantly prolong 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 in recent years, caring for the condition of your body has begun to come into fashion: more and more calls for sports are heard from the state, public organizations, organic and dietary products appear on store shelves, 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 woman of 30 years old, weighing 70 kg with a height of 170 cm and little physical activity per day needs about 2000 kcal. 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 - a rich source of vegetable protein, especially necessary for those who rarely or do not eat meat;
• 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 cannot 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, lack of nutrients and fat are not what a healthy body needs.
• Burgers, hot dogs. All such dishes contain a mixture of white bread, fatty sauces, meat of unknown origin, 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 you to eat more, and secondly, almost all mayonnaise sauces from the store are almost pure fat, generously seasoned with preservatives, flavors, 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 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 will only once again 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.

Transition to a balanced healthy eating 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 different healthy foods you consume, the more the body receives various trace elements, vitamins, amino acids.

If you really want something forbidden - eat it for breakfast. Of course, it is better to give up harmful products altogether, but at first the thought that sometimes you can still treat yourself helps.

The less unnatural ingredients in food, the better. If you 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 of fresh vegetables dressed with yogurt, a small amount 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.

Have you ever wondered which food is the most beneficial for our health and longevity? But there is no such very, very single product, their great plurality. Nature took care of it. And this is great! Therefore, it is important to follow a balanced and varied diet, simply put, you need to eat a little of everything.

Yes, nature gave us, but we people managed to pervert everything and do harm out of goodness) Because of our food addictions, we kill the benefits in products, use a lot of useless and junk food. Although in our time it is generally difficult to maintain a proper and healthy diet. This is due to ecology, the lack of natural products, and the presence of chemical additives all the time.

What is good to eat

And yet let's try to figure it out, from the whole variety of products given to us by nature, plus everything that we ourselves have learned to produce, what should we prefer in our diet for health? It is important to know these points at least theoretically.

I will try to build a rating of products, solely based on my knowledge in the field of nutrition, using the experience of centenarians, nutritionists, vegetarians, Ayurveda, which is close to me in spirit, and, of course, without disregarding the opinion official medicine. All in descending order in terms of utility.

Fresh vegetables

So first place unconditionally, both official dietology and non-traditional fresh vegetables and herbs: carrots, beets, zucchini, all types of cabbage (high dose, antioxidants), onions, sweet and hot peppers, tomatoes, especially yellow and orange (as a source of lutein and lycopene - a fighter against certain types of cancer cells), (inulin) gourds (pumpkin,) and so on - the leaders of this line.

So Marva Oganyan, a doctor, naturopath, biologist, recommends to arrange tomato diets for one day and eat only these fruits better than orange or yellow color. In addition, we already know that even thermally processed tomatoes are useful.

We also carry the whole dill to Olympus. The abundance of vitamins, chlorophyll, a source of trace elements, fiber - makes greens desirable on our table. So you can eat greens unlimitedly! It’s a pity that you won’t eat much, yet we are not cows and our digestion is slightly different.

Boiled vegetables are also useful, but less, it is very important to prepare them correctly. the best way is oven baked. Fried vegetables, just what we love, are losing their benefits. Can't fry on vegetable oil, it is better to use animal fat ( lard, butter ghee) to prevent the release of carcinogens during frying.

All plant gifts of nature Green colour super useful:

1. They are a storehouse of vitamins,
2. Lots of chlorophyll green blood plants, magical healer and source of life for people.
3. low calorie,
4. No sugars, harmful salts,
5. Easy digestibility.

All this live food that gives us the energy of the earth and the sun. Salads, vegetable juices, smoothies, fresh juices - super healthy food, the path to health, strength, and!

Fruit

We put in second place fresh fruits and berries only the presence of sugars lowers them a little bit below vegetables and herbs. Fruits grown in the area where a person lives: apples are better green (a source of pectin, vitamins, iron), plums, pears, apricots (potassium), peaches, medlar (iodine), persimmon, citrus fruits (as a source of vitamins C), especially lemon (as alkalizing organism).

Transcarpathian long-liver, who lived 104 years Andrey Voron special place allocates to apples and pears of the forest - wild animals, and not to those bred in the course of selection.

We will also place berries here in the second place of honor, all without exception: currants, strawberries, raspberries, especially field and forest ones. Northern berries, environmentally friendly: blueberries, lingonberries, cloudberries are a super source of health, not causing allergies. Grapes of dark varieties, as a source of antioxidants, flavonoids. All the same sugar in berries slightly spoils the picture of goodness. But if you don’t go overboard with them, in moderation, fruits and berries, along with vegetables, are leaders in our diet.

Cereals and legumes

The third step goes to grains and legumes. Cereals from unpolished grains, especially from buckwheat, millet (a source of potassium), corn (of course, if you are sure that it is non-GMO) oatmeal, although it was caught in gluten, it is still important on our table. Rice is useful, but it is better unpolished and in moderation.

So in the course of a large-scale 20-year study conducted by American scientists from the National Cancer Institute in Rockwell (USA) over 400 thousand patients, it was found that cereal cereals have the most favorable effect on humans.

Porridge lovers have the greatest resistance to disease and the ability to live to old age in good health. The most useful were cereals from raw whole grain rich in fiber. This is brown rice, buckwheat, oatmeal.

They have unprecedented benefits, this is the real magic for all diseases. But you must admit, there are hardly many lovers of such food. Maybe at least occasionally in early spring add sprouts to your diet.

And although cereals are recognized as the most useful product, the fact that porridge is a boiled product, that is, part of the nutrients is lost during heat treatment. Therefore, cereals still fall one step lower.

Legumes- an invaluable product rich in protein, vitamins, fiber, which can heal the human body. However, the same heat treatment still deprives them of super utility.

Honey and nuts in nutrition

Fourth place will be shared by nuts I don't even know which one is better. Natural, real honey is a priceless gift of nature, not only an important product for nutrition, but also healing in a number of diseases, as a prevention of ailments. Who loves honey - he lives long. Here! 🙂

I would even raise honey to the very Olympus of usefulness, but still it can only be an additive to our food, due to the high sugar content, and high calorie we place it below.

And of course, and here the measure is important, the product is allergenic. And even today, due to poor ecology and unscrupulous entrepreneurs, it is very difficult to find high-quality honey.

All nuts, without exception, are very useful: hazelnuts, cashews, almonds, pistachios, Brazilian, pine nuts as a source of vitamins, vegetable protein, iodine, enzymes. They are not nearly inferior to honey, and can even act as an independent food.

M. Bircher-Berger - a Swiss doctor named walnuts

"Most wholesome food for humans This is a natural living food, saturated with the energy of the sun. You can eat only nuts in principle.

And Hippocrates believed that nuts can get rid of diseases of the heart, brain, stomach, liver, kidneys, and liver.

Vladimir Levy ( famous psychologist) sang the walnut and called it "a holiday for the brain." It is indispensable for brain activity and memory..

Michurin called the walnut "bread of the future".

However, many nuts should not be eaten due to their high calorie content, possible allergies on a product that is difficult to digest, therefore it is important to observe the measure.

Fish and seafood

Well, and further, the fifth product in terms of usefulness is sea fish, seafood, sea kale- as a source of saturated Omega-3 fatty acids, animal protein, phosphorus, vitamins of groups. Particularly useful for prevention cardiovascular diseases. People who eat a lot of fish do not have heart attacks and strokes.

That's all. The unconditional benefit of everything else is highly debatable. And yes, vegetable oils are very useful. But we use them as an additive to dishes.

Vegetable oils

This category of products is also very necessary for a person to correct exchange substances. Unrefined vegetable oils, especially pumpkin, sesame, linseed, olive, as a dietary supplement due to polyunsaturated and fatty organic acids perfectly absorbed by the body. But only in finished form, you can’t fry in vegetable oil, which we all do and always almost everywhere. The resulting carcinogens are harmful to our health.

Dairy

Dairy products, baked butter, properly prepared as a source of animal protein, milk fat, micro-macronutrients. Remember how useful ghee is. And lactic acid products: kefir, curdled milk, ayran, live yoghurts without preservatives, even milk whey are of great benefit.

Eggs

AT recent times widely promoted. Yes, if fresh and if in moderation, they are useful and even cure a number of diseases.

That, perhaps, is all that should be in our diet. But not a few useful and delicious food. Didn't list bread because of very big attacks due to using the wrong yeast, due to grain refining, poor quality of flour. Large-grain bread, with the addition of yeast-free bran, is recommended by nutritionists.

Meat

Meat has long been recognized harmful product for health as medicine (causes colon cancer), nutritionists, not to mention naturopaths. Red meat is especially harmful; according to the results of studies, it was ranked third after tobacco and alcohol in terms of the degree of harm to health.

Most people love meat because of it. palatability, the content of animal protein, imino acids and iron in it, they are fed to children from early childhood. Therefore, it is difficult to reconsider one's views on this product, without meat, the majority of the world's population is nowhere.

Who can not eat it - easily quits, who cannot or does not want to, then it is better and preferable to use beef, rabbit meat, lamb, turkey, quail or white meat chicken breast. Don't eat pork but thin plastic