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

Meanwhile, healthy and proper nutrition is not a strict, exhausting diet, not a mockery of the body and not depriving it of its joys, it is just a series of rules, if followed, you can radically change yourself, acquire new useful habits, a beautiful figure and significantly prolong your life.

Our body is a reflection of what we eat

It's no secret that obesity has become a huge problem for modern people - we move less, consume large amounts of fatty foods, high-calorie sauces, and sweets. There are endless temptations everywhere, and manufacturers compete to see who can offer 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 resident of developed countries is overweight. Obesity, unfortunately, leads to problems not only in aesthetics and self-esteem, but also to serious consequences for the body: the risk of many diseases is directly proportional to the amount of excess weight. Diabetes, problems with the heart, gastrointestinal tract, and reproductive function are only a small part of the possible diseases that arise when the diet is not followed.

The good news is that in recent years, taking care of your body has begun to become fashionable: more and more calls to exercise are being made by the state and public organizations, organic and dietary products are appearing on store shelves, and advice on how to eat healthy is being disseminated in the press. .

The basics of healthy eating, or how to eat healthy

When creating a healthy eating menu, you should remember several general rules: firstly, you need to eat often and in small portions. It’s most convenient to get yourself a small plate that can hold a handful-sized portion. No need to be afraid of hunger! A healthy diet involves 5-6 meals per day. It is also good to accustom yourself to eat at the same time - this will stabilize the functioning of the stomach and will promote weight loss.

The second important rule is to remember about calories. There is no need to scrupulously calculate them throughout your life every time you eat; just watch 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 intake; you can find it out, for example, by 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 little physical activity needs about 2000 kcal 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 down your diet - the body will simply slow down its metabolism, and such a diet does more harm than good.

Rule three - we maintain a balance between “income” and “expenses”, that is, the energy that is spent by the body on basic metabolism, work, sports, and calorie intake. Food includes four main components: proteins, fats, carbohydrates and dietary fiber - all of which are necessary for our body. The only question is which of them (fats and carbohydrates are different), in what quantities and proportions to consume. Approximate recommended values ​​are 60 g fat, 75 g protein, 250 g carbohydrates and 30 g fiber. The fourth rule is to drink water. Often we don’t want to eat, our body simply mistakes a lack of fluid for hunger and forces us to eat something that we really don’t need. One and a half or more liters of clean drinking water will help get rid of pseudo-hunger, make the skin more elastic, improve the general condition of the body, and speed up the metabolic process.

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

Healthy food

We will try to answer the age-old question “what to eat to lose weight?” The main thing when creating a menu for a healthy diet is maintaining a balance between expenses and consumed products.

So, you definitely need to include in your healthy diet every day:

• cereals, in the form of porridges and muesli, rich in slow carbohydrates, which will provide our body with energy;
• fresh vegetables (cabbage, carrots) provide the body with dietary fiber - cellulose;
• legumes are 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 polyunsaturated fatty acids omega-6 and omega-3, microelements;
• fermented milk products: natural yoghurts (without added sugar), kefir, low-fat cottage cheese provide calcium and improve the functioning of the gastrointestinal tract;
• saltwater fish contains protein and essential omega-3 fatty acids;
• fruits and berries are a storehouse of vitamins, heal the skin and protect the body from diseases;
• lean meat - chicken breast, rabbit, beef - a source of protein.

Healthy products should not contain preservatives, artificial colors, or 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 with excess weight, then you should give up sugar altogether, even if you have a sweet tooth and cannot live without a cup of sweet coffee in the morning - sweeteners will solve this problem. Don't be afraid of them; high-quality natural-based substitutes are harmless, contain virtually no calories and taste good.

Strictly prohibited!

We've decided on healthy foods, let's look at the list of foods that are incompatible with a healthy lifestyle and proper nutrition:

• Sweet carbonated drinks. They do not quench thirst, irritate the gastric mucosa, and, as a rule, contain a monstrous amount of sugar - about 20 g in each glass, artificial colors and flavors, and preservatives.
• Deep fried food. French fries, chips, crackers and anything that is fried in large amounts of oil should be eliminated from 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, appetite-stimulating seasonings and a large amount of salt. What do we get as a result? A real calorie “bomb” that 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 semi-finished meat products. There is hardly any need for any explanation at this point - just read the product label. And this is only official data! Remember that under the “pork, beef” items in the composition, skin, cartilage, and fat are most often hidden, which you would hardly eat if they were not so skillfully processed and beautifully packaged.
• Energetic drinks. They contain a heavy dose of caffeine combined with sugar and high acidity, plus preservatives, dyes and many other components that should be avoided.
• Instant lunches. Noodles, mashed potatoes and similar mixtures, which just need to be poured with boiling water, contain large amounts of carbohydrates, salt, spices, flavor enhancers and other chemical additives instead of nutrients.
• Floury and sweet. Yes, yes, our favorite sweets are one of the most dangerous foods. The problem is not only the 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 beneficial substances almost completely disappear during processing. What benefit can there be from 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 note once again that alcohol contains calories, increases appetite, interferes with the absorption of nutrients, and if the minimum doses are not observed, it 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 of all, don't starve yourself. If you feel discomfort, eat an apple, some nuts, dried fruits or muesli.

Secondly, drink a lot and choose healthy drinks. Chicory is good for weight loss - it suppresses hunger due to the large amount of fiber in its composition and has a beneficial effect on the body. Green tea is also beneficial, especially with ginger.

Diversify your diet! The more different healthy foods you consume, the more your body receives various microelements, vitamins, and amino acids.

If you really want something forbidden, eat it for breakfast. Of course, it’s better to give up unhealthy foods altogether, but at first it helps to think that sometimes you can still pamper yourself.

The fewer unnatural ingredients in food, the better. If you want to eat healthy foods, it’s better to choose a piece of meat instead of sausage, fresh vegetables instead of canned ones, muesli instead of buns.

Creating a “Healthy Eating” Menu

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 it over 5-6 meals.

So, let's create a healthy food menu 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 largest meal of the day:

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

Afternoon snack, between lunch and dinner - another light meal:

• A small piece of 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 made from cabbage, carrots and other fiber-rich vegetables.

And finally, a couple of hours before bed:

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

Throughout the day, you can drink unlimited quantities of water, green tea and chicory drinks with natural extracts of rosehip, ginger or ginseng.

Serving sizes are indicated approximately and will depend on individual parameters - daily calorie intake, rate of weight loss and other individual factors. In any case, it is better to consult a nutritionist.

Proper and healthy nutrition is nutrition in which a person can get from food everything necessary for normal life and at the same time be healthy. In Soviet times, the diet of the average citizen was quite balanced and complete. The Russians were not particularly slender (but then the standards of beauty were somewhat different), but on the whole the nation was quite healthy, we all played sports, walked a lot and enjoyed life.

Now everything has changed, each of us is our own nutritionist and doctor, the Internet is filled with all kinds of diets, advice and, often, the imposition of standards and thoughts that are unusual for us. Meat is harmful. Only children can drink milk, but adults cannot digest it. They even suggest looking at cats that don’t drink milk as they age. We look at our beloved Murka, happily lapping up milk, but still we think. Cholesterol: Essential and Ubiquitous. Three doctors - specialists in different fields of medicine will help us understand what is possible, what is not, where the truth is, what a healthy diet is: a cosmetologist will tell you how this or that food will affect the skin, a cardiologist will talk about the effects of nutrition on the cardiovascular system, and a nutritionist will note the health benefits or harms of a particular product.

Assumption: Meat is harmful

Nutritionist: Russia has long winters, and Russians cannot live without meat. In addition, meat is a traditional Russian food, and some kind of prolonged digestion is a myth. It takes the same amount of time to digest as other protein foods and is broken down in the stomach. Only carbohydrates are quickly digested; they are broken down in the mouth. Eating lean meats or poultry for a healthy diet is possible. Just don't get carried away. Meat is present in Russian cuisine, but remember how many fasting days there are in Christianity!

Cardiologist: meat is a source of proteins, without which it is impossible to build the body. But if you replace meat with fish and eggs, it won’t be worse. To prevent cholesterol levels from increasing (this is what they see as the “harmfulness” of meat), eat poultry and lean meats. No matter what proponents of a meat-free diet say, the WHO classifies vegetarianism and a raw food diet as mental illnesses, and researchers often note the health of those who eat fish, not pure vegans. You should not eat fried meat, it requires long-term heat treatment, and when frying in oil, trans fats are formed. It's better to simmer it.

Cosmetologist: The condition of the skin is affected by the presence of B vitamins, which are found not only in meat. If you get the necessary vitamins from other foods, your skin will be healthy.

Conclusion: whether to eat meat or not is up to you. There is nothing bad or harmful about lean meats. If you still refuse meat, be sure to find a complete replacement (fish, eggs). Lean meats are quite suitable for a healthy diet.

Assumption: you need to eat when you want, a regimen is not required

Nutritionist: If you are healthy, then the regimen promotes the secretion of gastrointestinal juice to digest food. If food does not arrive, stomach problems may occur.

Cardiologist: You need to eat according to the regime. When you are hungry, you eat much more than you need, which contributes to weight gain. Excess weight always leads to heart problems.

Cosmetologist: If the regime is not followed, disruptions in the body’s hormonal levels are possible. This always shows up on the skin. A cosmetologist cannot replace a healthy diet.

Conclusion: For health, a regimen is necessary; in the absence of a regimen, the body malfunctions and obesity is possible.

Assumption: Bread is bad for you

Nutritionist: complete nonsense! White bread made from premium flour is simply not healthy, but bread made from wholemeal flour contains dietary fiber, vitamins, and minerals. It is useful for a healthy diet.

Cardiologist: Some types of bread contain potassium, phosphorus, iron and much more, which are beneficial for the cardiovascular system. Bread should always be in the diet (according to WHO recommendations).

Cosmetologist: Bread is a source of B vitamins necessary for healthy skin. If this vitamin is not enough, dry skin and inflammatory rashes on it are possible. Fiber promotes good intestinal function, which also improves skin condition.

Conclusion: Coarsely ground bread varieties with dietary fiber are healthy; bread should be present even in the diet, but for lovers of white bread it is better to reduce its consumption.

Assumption: Low-alcohol drinks are good for you

Nutritionist: Most drinks with low alcohol content are sweet, that is, high in calories, they contribute to weight gain, therefore, some alcoholic drinks are harmful. Many alcoholic drinks cause appetite. Undiluted drinks are healthier, but in small doses.

Cardiologist: There are no scientific works proving the harmful effects of alcohol on the course of cardiovascular diseases. Early research seemed to show the health benefits of small amounts of alcohol. But recently, articles have appeared that say that experiments with alcohol were carried out on simple organisms (they reproduce faster), beneficial properties were observed there, but the benefits were not confirmed with laboratory rats and mice. Man is still closer to mice. Large doses of alcohol affect not so much the heart as the psyche, and this already leads to diseases.

Cosmetologist: Drinking any alcohol-containing drinks leads to vasodilation, which can cause all kinds of skin diseases. People who frequently drink alcohol develop spider veins on their faces, which are not so easy to remove. And red wine is a strong allergen.

Conclusion: There is no particular harm from unsweetened wines, but the benefits are exaggerated. You can drink a small amount of wine or a small amount of stronger drinks. Wine is appropriate for a healthy diet. But for Russians there is no middle ground, so either drink or not...

Assumption: food should not be washed down

Nutritionist: According to some Western colleagues, if you wash down food, putrefactive processes will occur in the intestines. Nothing of the kind; in humans, the pH of the stomach is constant and changes only when taking certain medications. You can wash down your lunch completely calmly. But, in order not to accidentally cause harm (for example, by washing down a fatty meal with a cold drink), it is better to use liquid at room temperature or slightly higher.

Cardiologist: Taking fluids before, during or after meals has no effect on the condition of the cardiovascular system.

Cosmetologist: The skin is affected by the amount of water entering the body when you drink, it does not matter.

Conclusion: Drink water whenever you want. Water has no contraindications for a healthy diet. A person needs to drink about 2 liters of water per day. Contraindications: some kidney diseases, but your doctor will warn you about this.

Assumption: tomatoes are harmful

Nutritionist: another nonsense. Tomato fiber normalizes intestinal function and restores microflora. There are some contraindications for gastritis with high acidity, but heat treatment of tomatoes removes these contraindications. You should not eat raw green tomatoes.

Cardiologist: Tomatoes contain lycopene, which helps with heart disease. We cannot cure diseases, but the benefits of tomatoes are more obvious than the harm.

Cosmetologist: Lycopene, contained in large quantities in tomatoes, is an antioxidant, which means tomatoes slow down the aging process. Tomatoes contain many vitamins and microelements that promote healthy skin. The only contraindication is an allergy to tomatoes.

Conclusion: Eat tomatoes calmly, they are healthy and are included in the list of foods recommended for a healthy diet. Do you sometimes get heartburn? Cook vegetables. You should be aware of allergies.

Suggestion: Spices in large quantities help you lose weight

Nutritionist: Our body is not adapted to a large number of spices; there are not many spices in traditional cuisine. In small quantities, spices can be beneficial, for example, cinnamon is good for digestion. But large doses are harmful to the liver. And yet, natural spices are very expensive; in Russia there are a lot of artificial spices, and they are, at best, not healthy.

Cardiologist: Some spices improve blood circulation and are therefore beneficial. But only in small quantities!

Conclusion: spices are good if consumed in small quantities. If there are a lot of them in food, malfunctions in the enzymatic system are possible.

Assumption: soups are not needed as a nutritional element

Nutritionist: Broths are good for digestion and are recommended for patients. Rich soups should be avoided if you are overweight, but light soups will do no harm, even some benefits: liquid fills the space of the stomach and you want to eat less. There are many seasonal soups, for example, cold soups are useful in the summer, they are tasty and not very high in calories.

Cardiologist: soups are traditional Russian food. They have no more effect on weight than other foods with the same amount of calories. Vegetable soups are useful for deposits of cholesterol plaques in blood vessels and are recommended for hypertension.

Cosmetologist: Properly prepared soup without fatty additives and hot spices is good for digestion and, therefore, for the skin.

Conclusion: cook soups for health! Don’t get carried away with rich broths, otherwise there are no contraindications for a healthy diet.

Assumption: coffee is harmful

Nutritionist: Coffee can significantly suppress the feeling of hunger, so it is useful for weight loss. Coffee promotes digestion, which also helps you lose weight. But caffeine helps flush out some microelements from the body, which, of course, is not beneficial.

Cardiologist: caffeine stimulates the work of the heart muscle, which is beneficial for some heart diseases, but harmful for others. Coffee is beneficial for atherosclerosis and high blood clotting, respectively, and harmful for low blood clotting.

Cosmetologist: The leaching of useful microelements (for example, calcium) from the body has a bad effect on the skin and the condition of the teeth, which ages a woman. But coffee is an antioxidant that slows down aging. It seems that the benefits and harms are equal.

Conclusion: To drink or not to drink coffee is your choice. It's a very controversial drink, with new research findings coming out all the time, both for and against coffee.

The best expert on products is your body, listen to it. But under no circumstances neglect your doctor’s advice.

Preservation perfect health and excellent health is impossible without proper nutrition. Both doctors and representatives of unofficial medicine advise consuming healthy and natural products. A healthy lifestyle and poor nutrition are simply two completely incompatible concepts. And in order to count yourself among those who care about their own health, you should not only monitor what is present in the daily menu, but also have a clear idea of ​​how certain food groups affect the body.

Vegetables are present in literally every healthy nutrition menu. This group of products includes not only fruits, but also roots, leaves, and tubers. There are fruits that are biologically classified as berries, but, due to their taste and characteristics, are actually classified as vegetables. One striking example is tomatoes.

Any vegetables grown exclusively in a natural way have health value. They are vital for humans. Without them, the full functioning of cells, organs and tissues is impossible. This is due to the fact that they contain:

• trace elements and minerals;
• a small amount of vegetable protein;
• dietary fiber - fiber;
• vitamins.

The benefit of fiber for humans is that it promotes natural cleansing of the body. Against the background of a deficiency of this substance, decomposition products with toxins begin to accumulate first in the intestines, and then in other organs.

The list of vegetables that can be included in the usual diet is determined by which of them are most accessible. In our latitudes these are:

Carrot

It is a valuable source of carotene - vitamin A, has high nutritional and antioxidant properties, helps stimulate digestive processes and improve the quality of blood.

Cabbage

The most useful varieties are considered to be cabbage and broccoli. Cabbage contains a high concentration of fiber, several dozen microelements and vitamins. The vegetable crop is highly valued by doctors because it cleanses the blood of harmful cholesterol, resists the development of malignant tumors, and increases the protective functions of the immune system. Cabbage is no less valuable for dietary nutrition.

Garlic and onion

Champions in the number of phytoncides that have a positive effect on the immune system. These vegetable crops increase the body's resistance to bacteria, viruses, and toxins.

Tomatoes

Plant products, supporting all the vital functions of the body, also have a therapeutic effect and help in the treatment of dysfunctions, disorders of organs and systems. Their use on a regular basis allows you to resist the development of many pathologies and diseases.

Natural, fresh, unprocessed fruits are of great value for the endocrine, cardiovascular, and digestive systems. They also contain a large amount of fiber and also normalize weight indicators. Fruits have a similar composition to vegetables and are an integral part of the diet.

The greatest value for a person is:

Apples

Rich in pectin, iron, fiber. The multicomponent composition has endowed this fruit with the ability to stimulate the process of natural elimination of harmful cholesterol and toxins, have a positive effect on intestinal motility, and reduce weight if consumed regularly.

Bananas

A natural source of natural carbohydrates, fructose and potassium.

Avocado

Contains unsaturated fats, microelements, vitamins, has an anti-carcinogenic effect, stimulates the process of collagen production, and, therefore, promotes rejuvenation of the body.

Fruits, according to the recommendations of doctors and nutritionists, should be present in the daily menu, since they support the normal function of the gastrointestinal tract, vascular and nervous systems, and prevent many diseases. However, when choosing these products, you should give preference to those grown in ecologically clean regions, without the use of synthetic and chemical stimulants.

They have properties similar to vegetables and fruits, with the exception of the composition, in which vitamins, nutrients, and microelements predominate, and the amount of fiber is not so high. They are natural antioxidants that regulate metabolic processes in the body, have a great taste and are a product that can be consumed as an independent dish.

There are many berries that are useful for humans, including strawberries, cloudberries, cherries, sea buckthorn, raspberries, grapes, blueberries, black currants, game, cranberries, and bird cherry. There are berries that are used as medicines and raw materials in the pharmaceutical industry for the production of herbal preparations.

Beans

They contain complete plant protein, fiber, vitamins, antioxidants, and microelements. Legumes do not contain harmful fats, but due to the presence of special substances, which, according to scientists, effectively resist the process of formation of abnormal cells, which subsequently form cancerous tumors.

The fiber present in them cleanses the digestive tract of undigested food residues and toxins. Since legumes belong to the category of “complex” carbohydrates, they are digested rather slowly, but they saturate the body with a large supply of nutrients and provide it with energy for a long time.

Nuts

Rich in iron, protein, zinc, carbohydrates, chromium, vitamins C, E and B, they are hard-skinned fruits containing kernels that can be eaten plain or used in a variety of dishes. Distinguished by their excellent taste, nuts can give you a feeling of fullness almost immediately after consumption and are a ready source of energy.

Nuts are not just a tasty and nutritious treat, but also an excellent therapeutic agent in the fight against various ailments. It is especially useful to eat chestnuts, walnuts and hazelnuts, cashews, peanuts and almonds.

A natural source of many valuable components and glucose. Collected in ecologically clean areas, prepared without the use of heat treatment, it has an antibacterial, immunostimulating, restorative, and tonic effect. This natural medicine is recommended for use for vascular disease, digestive disorders, and anemia.

Fish

Contains omega fatty acids, protein, phosphorus, has a beneficial effect on blood circulation, strengthens the immune system, helps increase the concentration of cholesterol beneficial compounds, and is a product of high nutritional value. The most useful fish is from the salmon family.

Green tea

The drink, obtained by brewing the leaves of a tea bush, is a natural antioxidant containing minerals, polyphenols and vitamin C. It has a beneficial effect on all organs and systems, and with regular use reduces the risks of strokes and stone formation. People who drink it constantly are less likely to suffer from heart and liver diseases, and are less susceptible to caries and cancer.

Olive oil

A natural remedy to combat high cholesterol. The olive oil obtained as a result of the first pressing contains components such as oleic and linoleic acids, vitamins D, K, E, as well as many trace elements. Thanks to this composition, it is a scientifically recognized preventative against cancer.

Wholemeal baked goods

The main feature of unprocessed flour is that it does not contribute to excess weight gain, since it contains complex carbohydrates. In addition, it preserves almost all the beneficial substances and vitamins that are present in cereals. Bread and other products made from such flour reduce the risk of developing diabetes, vascular pathologies, and digestive diseases.

Food is considered healthy if it has an optimal balance of plant foods, fats, which are healthy acids, and dietary protein. Knowledge about the valuable qualities of a particular food helps you choose a diet that will meet the needs of people involved in sports or suffering from any illness. Having information about the benefits and harms of a particular product, you can easily determine which ones will help maintain health and which, on the contrary, you should stop using.

Since the civilized world became interested in a healthy lifestyle, and obesity in Western countries became an epidemic, many people began to worry about their health and think about what they eat.

The word “superfood” is well-known among professional athletes, fitness enthusiasts, and those who simply care about proper nutrition.

The editors of learnvse.rf have studied the market for healthy products and offer 10 of the most affordable ones.

Sprouted cereal seeds

No more cereal. It's better to start the day with wheat or soy grass. This is one of the healthiest foods, as the seeds contain vitamins and microelements, lecithin and a large amount of fiber.

It is believed that dishes with sprouted soybean seeds are low in calories and very healthy: they normalize metabolism, can affect concentration and memory, and can be used to prevent cardiovascular diseases.

Brown (unpolished) rice

For centuries in Japan, people ate what the sea brought them and brown rice. Everything changed when the aristocracy turned to polished rice in the 18th century. Noble people began to get sick - the lack of vitamin B1 (thiamine) affected them.

Of course, it was not immediately realized that the serious illness was associated specifically with white rice. But in the 21st century, when the benefits of unpolished rice have been proven, there is no need to neglect this grain. Today you can buy brown rice in any large store and eat it instead of white - the benefits will be much greater.

Avocado

Avocado is a very nutritious and healthy semi-fruit and semi-vegetable. Avocados are superior to bananas in potassium content and contain beneficial polyunsaturated and monounsaturated fatty acids, which can have an effect on cholesterol plaques.

In addition, avocado is also a filling ingredient for salads, toast and sandwiches. If you, like any resident of northern latitudes, do not get enough of greens and chicken breast, include avocados in your diet (in Russia they are often sold unripe, but here it’s the same as with bananas - an avocado can ripen in a few days, lying in a dark place).

Spinach, broccoli and other greens

In the movie about Popeye the Sailor Man, the main character played by Robin Williams acquired super strength thanks to spinach. A few handfuls of greens, of course, are unable to have such an effect on the body, but spinach is indeed a very healthy product.

Spinach contains unsaturated and saturated fatty acids; beta-carotene, vitamins PP, A, C, H, K, group B; selenium, calcium, phosphorus, magnesium, copper, sodium, potassium, manganese, iron and zinc. Broccoli contains no less useful substances. True, not everyone likes her. A few years ago, scientists found out that a dislike for broccoli is genetic, so don’t beat yourself up and don’t forcefully shove it.

Chia seeds

Chia seeds are often added to puddings and similar desserts - for example, as an egg substitute in vegan dishes. Chia seeds can absorb 10 times more liquid than their own weight, and accordingly increase in size. They also have many benefits: chia seeds contain antioxidants, iron, vitamins, various minerals, as well as potassium and zinc.

Goji berries, acai and cocoa beans

For some time now, dried bright red goji berries have been sold in any more or less large supermarket. A tablespoon of goji is said to contain a gram of protein, a wild amount of vitamin C, 36% of the daily value of vitamin A - and only 18 calories.

Raw cocoa beans taste bitter and are a bit like coffee beans. You can chew them like this (in small doses), or you can wash them into powder and add them to smoothies. Cocoa beans contain magnesium and iron, as well as large amounts of antioxidants.

Acai berries are otherwise called - neither more nor less - the berries of youth. This is because they contain essential fatty acids, vitamins, minerals and fiber, as well as the same antioxidants.

Nuts

There is no doubt that nuts are healthy. The champion among nuts is the walnut, which is comparable in calorie content to butter and meat. It contains fifty times more vitamins than citrus fruits. Five to seven of these nuts a day are believed to improve memory.

Sweet almond nut is considered extremely useful. It is rich in mineral salts, vitamins, fats and essential oils. Hazelnuts are considered the most delicious in the world. The editors of uznayvsyo.rf specify that it contains up to eighty percent fat and up to eighteen percent protein. Due to the fact that its calorie content is not too high, this nut is acceptable in many diets.

The healthiest fish

Tuna is often called “beef of the sea” for its nutritional value and taste. Indeed, tuna does not taste too much like fish. The benefits of tuna are difficult to exaggerate - it contains a lot of useful amino acids and microelements. Moreover, its calorie content does not exceed 80 kcal per 100 g. Tuna meat is very low in fat and contains zinc, phosphorus, calcium, selenium and vitamin D. Turkey meat is not too high in calories and quite healthy

It is important to understand that superfoods alone will not make you healthy, strong and powerful overnight. This is rather a preventive vitamin support for the body, which can only help in combination with reasonable physical activity and a relatively healthy lifestyle.

And if you are still worried about your weight, read about the most delicious dishes that will definitely not make you gain weight.
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Food is the source of energy for all functions of our body and directly affects our body and mind at every stage of our lives. There are many reasons why a healthy diet is important, including preventing disease, maintaining a healthy weight and quality of life. In our article today, you can adopt 10 healthy foods that should make up the majority of your diet. The more you use these healthy foods in your diet, the more effectively your body will be able to increase lean muscle mass with regular training and avoid fat storage.

What effects does this healthy food have:

• Building muscles
• Promotes weight loss
• Strengthens bones
• Fights cancer
• Improves immune function
• Fights cardiovascular diseases

Entire meals and snacks can be created from this healthy food, but it is not necessary. You just need to adhere to the following rules:

1. Include two or three of these foods in each of your three main meals of the day and at least one of these foods in each of your three snacks.
2. Combine these healthy foods so that you get a combination of proteins, carbohydrates and fats with each meal.
3. Make sure you get some protein with every snack.

• Superpower: muscle building, appetite control
• Secret weapon: protein, monounsaturated fat, vitamin E, folate (in peanuts), fiber, magnesium, phosphorus
• Fights against: obesity, cardiovascular disease, muscle loss, cancer
• Allies: pumpkin seeds, sunflower seeds, avocado
• Enemies: salted or smoked nuts (high sodium content leads to high blood pressure)

You've probably heard about good fats and bad fats. Some are on your side, while others are simply playing dirty tricks. Fast Food falls into the second category, but nuts are our saviors and healthy food items! They contain monounsaturated fats, which clear arteries and help you feel full. All nuts contain a lot of protein and monounsaturated fats. But almonds are the king among nuts. Eating two handfuls a day of this healthy food (about 50 grams of almonds) can suppress your appetite, especially if you put them in your stomach along with a quarter liter of water!

Lentils, peas, hummus, beans.

• Super Strength: Builds Muscle, Helps Burn Fat, Regulates Digestion
• Secret weapon: fiber, folate, iron
• Fights against: obesity, cardiovascular disease, colon cancer, high blood pressure
• Allies: no
• Enemies: Overcooked beans (high in saturated fat), baked beans (high in sugar)

Most of us have a very negative attitude towards legumes (especially peas) due to their laxative effect. But they have a good effect on your heart. Plus, the more you add these healthy foods to your diet, the more you will be able to control your hunger. Legumes are low in fat and rich in protein, fiber and iron - nutrients that play a critical role in building muscle and losing fat. Despite all the disadvantages of the influence of legumes on the intestines, they are a healthy food and occupy one of the key levels in our current hit parade of healthy foods on.

• Superpower: neutralizes free radicals (molecules that accelerate the aging process)
• Secret weapon: vitamins A, C and K, folate, beta-carotene, calcium and magnesium, fiber
• Fights against: obesity, cardiovascular disease, cancer, stroke, osteoporosis
• Allies: Cruciferous vegetables (broccoli, Brussels sprouts), asparagus, bell peppers
• Enemies: no, as long as you don't fry or stew them

Vegetables are healthy food that is packed from head to toe with all the important and necessary nutrients for the body. For example, just one serving of spinach provides the body with a daily dose of vitamin A and half of vitamin C. It also contains folate, a vitamin that protects against heart disease, stroke and colon cancer. Broccoli is high in fiber and packed with more vitamins and minerals than any other food. If you are a rabid green hater, then just hide them. Puree the vegetables and add it to some sauce. The finer you chop, the less taste, and the easier it is for the body to absorb nutrients.

Skim or low-fat milk, yogurt, cheese, cottage cheese.

• Super Strength: Strengthens bones, promotes weight loss
• Secret weapon: calcium, vitamins A and B12, riboflavin, phosphorus, potassium
• Fights against: obesity, cancer, osteoporosis, high blood pressure
• Allies: no
• Enemies: Whole milk (high fat)

Dairy products are undoubtedly the healthiest food product and contain the proteins, carbohydrates, amino acids we need, as well as many vitamins and microelements. But the most important and well-known component of any dairy product is, of course, calcium, which strengthens our bones, teeth and nails. Recent studies found that people who consumed 1,200 to 1,300 milligrams of calcium per day were able to lose twice as much weight as those who took less calcium. This mineral prevents weight gain by increasing the breakdown of fat in the body and inhibiting its formation.

Low-fat yogurt, cheese and other dairy products can play a key role in your diet. But milk should become the main source of calcium for your body. Liquids take up a lot of space in the stomach, so the brain receives a signal that you are full to capacity. A cocktail of milk and chocolate will help kill two birds with one stone - get a dose of calcium and curb your cravings for sweets.

• Superpower: Increase energy and sex drive, lower cholesterol, maintain blood sugar levels
• Secret weapon: complex carbohydrates and fiber
• Fights against: obesity, cardiovascular disease, diabetes, colon cancer
• Allies: High-fiber grains
• Enemies: Sweet grains

Oatmeal is another healthy food that you can eat for breakfast to give you the energy you need for the day ahead, or two hours before your workout to give you the strength you need to perform. For convenience, you should buy instant oatmeal, but unsweetened and unflavored. To enhance the taste, use milk and all kinds of berries. Oatmeal contains soluble fiber, which means it attracts fluids and stays in the stomach longer than insoluble fiber (like vegetables). Soluble fiber helps reduce cholesterol levels in the blood by reacting with digestive acid (which is made from cholesterol) and removing it from the body. When this happens, the liver must remove cholesterol from the blood to reduce digestive acid and cholesterol levels.

Research has shown that oatmeal maintains blood sugar levels longer than many other foods, keeps your insulin levels stable and ensures you won't be hungry for the next few hours. This is good because the spike in insulin production slows down your metabolism and sends a signal to your body that it's time to start storing fat. Because oatmeal breaks down slowly in the stomach, it causes fewer insulin spikes than foods like bagels. Just one single oatmeal for breakfast increases metabolism by 10%. Oatmeal increases free testosterone levels in the body, increasing your body's ability to build muscle, burn fat, and increase sex drive.

• Super Strength: Build Muscle, Burn Fat
• Secret weapon: protein, vitamins A and B12
• Fights against: obesity
• Allies: no
• Enemies: no

For a long time, eggs were considered pure evil and not a very healthy product, and doctors recommended “throwing eggs at passing cars,” but never into your stomach. That's because just two eggs contain enough cholesterol to exceed your daily recommended value. But more and more research shows that eating one or two eggs a day will not raise your cholesterol levels. In fact, most of the cholesterol in the blood is made by the body from dietary fats, not dietary cholesterol. That's why you should take advantage of eggs and their powerful protein composition.

• Super Strength: Boost Testosterone, Build Muscle, Burn Fat
• Secret weapon: protein, monounsaturated fat, vitamin E, niacin, magnesium
• Fights against: obesity, muscle loss, wrinkles, cardiovascular disease
• Allies: cashew, almond and olive oil
• Enemies: Sweet and trans-fat peanut butter

Yes, peanut butter has its downsides: it's high in calories. But it contains heart-healthy monounsaturated fats that increase your body's production of testosterone, which in turn helps build muscle and melt fat. In one 18-month study, people who added peanut butter to their diet had significantly better weight loss than those who ate a very low-fat diet.

Recent research from the University of Illinois found that people who consumed monounsaturated fat before meals (in this case, olive oil) consumed 25% fewer calories during meals. Peanut butter works on the exact same principle because it's a quick and versatile snack—and it's delicious.

This diet, which includes the healthy indulgence of peanut butter, won't leave you hungry, is easier to follow, and won't make you a victim of junk food. Just one word of caution: Due to the high fat content, you should not overeat on peanut butter. Limit yourself to 3 tablespoons per day. And don't forget to look at the label when buying peanut butter - choose only natural peanut butter, not brands containing sugar.

• Superpower: protect the heart, improve vision, improve memory
• Secret weapon: antioxidants, fiber, vitamin C, tannins (cranberry)
• Fights against: cardiovascular disease, cancer, obesity
• Allies: Most other fruits, especially apples and grapefruit
• Enemies: jam (lots of sugar)

Depending on the taste, any berries will be considered a healthy food. However, raspberries contain powerful levels of antioxidants - versatile compounds that help the body fight heart disease and cancer. Flavonoids in berries improve vision, coordination and short-term memory. One small cup of raspberries contains 6 grams of fiber and more than half your daily value of vitamin C.

Blueberries are also packed with soluble fiber, which, like oatmeal, keeps you feeling full longer. In fact, it is one of the healthiest and most nutritious foods you can eat. Blueberries beat 39 other fruits and vegetables in antioxidant activity rankings. Strawberries contain another valuable type of fiber called pectin (as do grapefruits, peaches, apples and oranges).

• Super Strength: Build Muscle, Improve Immune System
• Secret weapon: protein, iron, zinc, (beef), omega-3 fatty acids (fish), vitamins B6 (chicken and fish) and B12, phosphorus, potassium
• Fights against: cardiovascular disease, obesity, mood disorders, memory loss
• Allies: beef, lamb, chicken, fish
• Enemies: sausages, bacon, pork, ham (all fatty meats)

Protein is a classic muscle-building nutrient. Is the foundation of any sound nutrition plan. Turkey is one of the leanest meats you can find. It combines almost a third of the body’s daily needs for nicotinic acid and vitamin B6, and contains a lot of zinc and iron.

Beef is another classic tool for building muscle. But it also has a downside: it contains saturated fat. To further reduce saturated fat, focus on (tuna and salmon) because it contains a healthy dose of omega-3 fatty acids as well as protein. These fatty acids lower levels of the hormone leptin in the body. Recent research shows that leptin directly affects metabolism: the higher your leptin levels, the easier it is for your body to store calories as fat.

Researchers studying the diets of two African tribes found that leptin levels in a tribe that frequently ate fish were almost five times lower than in a tribe that ate mostly vegetables. Also, men who do not eat fish doom themselves to a 3-fold risk of developing prostate cancer than those who eat fish regularly. It's all omega-3s that prevent the development of prostate cancer.

• Superpower: prevents the body from storing fat
• Secret weapon: fiber, protein, thiamine, riboflavin, niacin, vitamin E, calcium, magnesium, potassium, zinc
• Fights against: cardiovascular disease, obesity, cancer, high blood pressure
• Allies: Brown rice, whole grain pasta
• Enemies: Processed baked goods (white bread, bagels, donuts)

A person always craves carbohydrates because the body needs them. The main thing is to consume those that have been least processed - carbohydrates in which the fiber remains intact. Grains like wheat, corn, oats, barley, and rye are the seeds of cereals and are divided into three parts - the germ, bran and endosperm. The endosperm surrounds the sprout and is nutritionally hopeless. It contains starch, some protein and some vitamins. The sprout is a small part of the grain. While it is small, it has great nutritional power. The sprout contains proteins, oils and B vitamins - thiamine, riboflavin, niacin and pyridoxine. It also contains vitamin E and the minerals magnesium, zinc, potassium and iron. The bran is the third part of the grain and the part where all the fiber is stored. This is the coating around the grain that contains B vitamins, zinc, calcium, potassium, magnesium and other beneficial minerals.

So why this whole biology lesson?

Here's why: When food manufacturers process grain, guess which two parts they get rid of? Absolutely right: bran, which contains all the fiber and minerals, and sprout, which contains all the proteins and vitamins. What remains is the nutritionally bankrupt endosperm (that is, starch) from which bagels, white bread, white rice and almost all other baked goods are made. Crazy, isn't it? But if you eat foods made from all three parts of the grain - whole grain bread, pasta, long grain rice - you get all the nutrients.

Whole grain carbohydrates play an important role in a healthy lifestyle.

In an 11-year study of 16,000 middle-aged people, scientists from the University of Minnesota found that eating three daily servings of whole grains could reduce a person's risk of death over a ten year period by 23%. Whole grain bread helps keep insulin levels in the body low, which prevents the body from storing fat. Carbohydrates - the right kind of carbohydrates - are good for you.

Warning: Food manufacturers love to cheat. Sometimes, after processing the wheat and stripping it of all its vitamins, fiber and minerals, they use molasses to turn the bread brown and then put it on the grocery shelf with a label that says "wheat bread." It's a trick! In fact, real nutritious bread and other unprocessed foods will have the word "whole" - whole grain or whole wheat grain. Don't be fooled!

Are you eating right?