Everyone has heard about the importance of a healthy diet. But it is worth digging deeper and it becomes clear that in addition to this basic statement, few ordinary people have reliably complete and extensive information about why this is so significant for all of humanity. And this is extremely sad. After all, a healthy diet is beneficial for all human life. Starting directly from the organism itself and ending with the youth and longevity of the human body and mind.

In order for a healthy diet to be beneficial, it is first necessary to understand what it is and why it is necessary.

So, the main goal of a proper diet is to support the normal functioning of a person, his development and growth. Healthy food improves health and fights possible diseases.

Also, an important component that a person receives with proper nutrition is vital energy. A healthy diet produces enough of it for a fully active life. Otherwise, the person becomes lethargic, the desire to do something disappears, weakness appears.

Such constituent substances as carbohydrates, fats, proteins, vitamins and, of course, water should regularly enter the human body in sufficient quantities.

If any of the above is missing, minor problems first appear, then, if this element continues to not come in or comes in insufficient quantities, diseases arise. Over the years, they develop into chronic diseases that lead to early aging, and then to death.

It is very important to understand here, in order to prevent this, you need to carefully monitor what gets on the dinner table, study these products and monitor how much and what substances they carry (proteins, fats, vitamins, etc.).

By being aware of what you are doing, you will quickly become accustomed to healthy eating and see what positive results it will entail.

In addition to all of the above, do not forget that a healthy diet also benefits in the form of restoring a normal body weight. Of course, you need to play sports. This will further enhance the effect - it will make your body toned and plastic. But without the right diet, even sports activities will not give the desired result. These are two complementary factors that together provide a person with youth and beauty.

The following are foods that should be included in your diet as often as possible.

Blueberry

Berries prolong the life of cells (due to the neutralization of free radicals by phytonutrients). In large quantities they contain vitamins A, B, C, as well as magnesium and calcium. Berries prevent inflammation in the human body, reduce the possibility of diseases, including cancer.

Cauliflower (broccoli)

This vegetable prevents the formation of tumors. Improves metabolism in the body. Provides a person with enough energy.

Kiwi

Contains a lot of vitamin C. Improves the immune system, fights stress. Removes cholesterol from the body.

Views: 11 879

Daily food intake is a natural human need. Without this process, people cannot fully live and develop. However, few people think about the mode and quality of nutrition.

Many of us drink coffee with a sandwich in the morning or prefer not to have breakfast at all. If you manage to have lunch, then in most cases - hot dogs or hamburgers from the nearest fast food. When there is no time for lunch, you have to eat crackers, chocolate bars, cookies on the go. And only in the evening we can have a full dinner with homemade food. At the same time, some people, even at home, continue to eat improperly. Instead of soup, they eat instant noodles, and instead of lean meat and a vegetable side dish, they eat reheated pizza. The constant use of such products and non-compliance diet, causes great harm to health. What is going on? If the car is filled with low-quality gasoline, then at best it will stall halfway, and at worst, you will have to flush the engine and pay for expensive repairs. The same thing happens with the human body. Due to an unbalanced diet, many diseases arise: atherosclerosis, gastritis, obesity, kidney failure, diabetes mellitus. The appearance worsens: hair splits or falls out, nails exfoliate, acne appears. Usually, people consider heredity, unfavorable environmental situation, and fatigue to be the cause of poor health. But proper nutrition is the prevention of many health problems.

Basics of a healthy diet

Thanks to the latest technologies, dyes, flavors, preservatives, flavor enhancers and other harmful substances are often used in the manufacture of products. Sometimes we don't even know what we are eating. Many people eat advertised chips, chocolate, carbonated drinks, preferring the taste over the benefits. What is proper nutrition? Some people mistakenly equate it with a strict diet and multiple restrictions. However, rational food intake implies a voluntary refusal of a person from harmful foods. The foundations of a balanced diet began to emerge in primitive society. People cooked animal meat on a fire, used wild vegetables as a side dish, and quenched their thirst with river water. Modern man has a much larger selection of products than his primitive ancestors, so it's easy to make a menu for yourself. To organize a healthy diet on your own, you need to follow important rules:

• Don't skip breakfast. The fact is that the morning meal energizes the body. Our well-being, performance and even mood during the day depends on what we ate in the morning. Breakfast should be hearty: porridge, cottage cheese with sour cream, scrambled eggs, boiled white meat with vegetable salad. People say that you need to have breakfast like a king, that is, very hearty. Dine like a prince - eat less, but dine like a beggar.
• Stick to a diet. It is better and healthier to eat five times a day. Two to three hours after breakfast and lunch, snacks should be made: fruits, yogurt, casserole. So you improve metabolism and reduce the burden on the digestive system.
• drink more water. Drink eight glasses of clean water every day. With its lack of sense from a healthy diet will not be, because metabolic processes will slow down, the body will become slagged, and fatigue will occur. The main part of the water is recommended to drink before five in the evening. The first glass of water is consumed twenty minutes before breakfast to awaken the appetite and prepare the body for digestion.
• Eat fruits and vegetables. They contain fiber, minerals, vitamins, which saturate the body and normalize bowel function. Vegetables should preferably be steamed or eaten raw. They are best eaten during lunch or dinner. Fruits should not be consumed in the morning on an empty stomach. They contain a lot of sugar, which contributes to increased production of insulin by the pancreas, and acids that irritate the gastric mucosa. As a result, blood sugar levels drop and severe weakness occurs. Constant irritation of the stomach with acids is one of the causes of gastritis. Fruits will be useful as a snack between main meals.
• Consume dairy products. Healthy nutrition is impossible without kefir, milk, fermented baked milk, cheese. These healthy foods rich in vitamins, fats, proteins, carbohydrates necessary for the body. Their regular use strengthens the immune system and improves health. It is very useful to drink a glass of yogurt or kefir before going to bed.
• Do not overeat. It is especially harmful not to eat all day, and during dinner, a huge amount of food “compensates” for breakfast and lunch. Overeating leads to diseases of the digestive system, overweight and obesity. Eat food slowly, in small portions, chew thoroughly, and leaving the table, you need to experience a slight feeling of hunger. Also, do not eat in front of the TV or computer.
• Eliminate fatty meat. So, it is better to replace lamb and pork with poultry fillet or lean beef. Meat is best baked, boiled or steamed. Such hearty food with broth or vegetable side dish is eaten for lunch. Meat should not be consumed with potatoes, pasta, cereals. Soups are an exception. The use of fatty kebabs and smoked meats should be minimized.

P healthy and unhealthy food

The composition of food products includes various substances. Some of them have a beneficial effect on health, while others, on the contrary, destroy the body. The main task balanced nutrition- diversify the diet, enrich with healthy food and exclude harmful. For example, cereals and cereals contain complex carbohydrates. They saturate the body with energy and provide a feeling of satiety for a long time. Proteins and healthy carbohydrates are also rich in beans, lentils, peas and other legumes. Berries are a real storehouse of vitamins and a natural antioxidant. Very useful fresh herbs, radishes, cabbage, celery, onions. Amino acids and proteins are found in dairy products, eggs, lean meats, fish, and seafood. Healthy fats contain unrefined vegetable oils, seeds, avocados, nuts, olives. All of the above products are easy to digest and benefit the body. In limited quantities, chocolate, salt, sugar, confectionery and flour products, coffee, purchased juices, and spices should be consumed. It is necessary to completely exclude harmful foods containing preservatives and various additives from the diet: sweet soda, sauces from the store, alcohol, fast food.

If the basic rules of a balanced diet are followed, the appearance will improve, the metabolism and the state of the body will normalize. You should also conduct: walk more often, play sports, go to bed on time. Proper nutrition is available to everyone. This is a sure way to strong immunity and good health.

Food is a source of energy for all the functions of our body and directly affects our body and mind at every stage of our life. There are many reasons why a healthy diet is important, including disease prevention, maintaining a healthy weight and quality of life. In our article today, you will be able to adopt 10 healthy foods that should make up the majority of your diet. The more you incorporate these healthy foods into your diet, the more effective your body will be at increasing lean muscle mass with regular exercise and avoiding fat gain.

What are the effects of this healthy food:

• muscle building
• Promotes weight loss
• Strengthens bones
• Fights cancer
• Improves immune function
• Fights against cardiovascular disease

Whole meals and snacks can be created from this wholesome meal, but it doesn't have to be. You just need to adhere to the following rules:

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

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

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

Lentils, peas, hummus, beans.

• Super Strength: Muscle Building, 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 view of legumes (especially peas) because of 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 can control your hunger. Legumes are low in fat, rich in protein, fiber and iron - nutrients that play a critical role in building muscle and losing fat. Despite all the shortcomings of the effect of legumes on the intestines, they are healthy food and occupy one of the key steps in our today's hit parade of healthy foods on.

• Super Strength: Neutralize free radicals (molecules that speed up 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: none, as long as you don't fry or stew them

Vegetables are a healthy food that is "head to toe" packed with all the important and necessary nutrients for the body. For example, just one single 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 more packed with vitamins and minerals than any other food. If you are a fierce hater of the "greens", then just hide them. Make a puree of vegetables and add it to some kind of sauce. The finer you chop, the less taste, and the easier it is for the body to absorb nutrients.

Skimmed 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 most useful 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 have found that people who consumed between 1,200 and 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 body fat and prevents its formation.

Low-fat yogurt, cheese, and other dairy products can play a key role in your diet. But milk should be 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 stuffed to capacity. A cocktail of milk and chocolate will help kill two birds with one stone - get a dose of calcium and curb cravings for sweets.

• Super strength: 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 cereals
• Enemies: Sweet Crops

Oatmeal is another healthy breakfast food to stock up on the energy you need for the day ahead, or two hours before your workout to give yourself the strength you need for exercise. 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 blood cholesterol levels by interacting with digestive acid (which is made from cholesterol) and removing it from the body. When this happens, the liver must clear cholesterol from the blood in order to lower 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 the metabolism and sends a signal to the body that it's time to start storing fat. Since 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: Building Muscle, Burning Fat
• Secret weapon: protein, vitamins A and B12
• Fights against: obesity
• Allies: no
• Enemies: none

For a long time, eggs were considered pure evil and not a very healthy product, and doctors recommended "throwing eggs at passing cars", but in no case in your stomach. This is because just two eggs contain enough cholesterol to exceed your daily recommended allowance. But more and more research shows that eating one or two eggs a day won't raise your cholesterol. In fact, most of the cholesterol in the blood is made by the body from dietary fat, not dietary cholesterol. That's why you should take advantage of the benefits of eggs and their powerful protein composition.

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

Yes, peanut butter has its drawbacks: it is 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 used peanut butter in their diet were much better at losing weight than those who followed a very low-fat diet.

A recent study from the University of Illinois showed that people who consumed monounsaturated fats before meals (in this case, olive oil) consumed 25% fewer calories at mealtimes. Peanut butter works exactly the same way because it's a quick and versatile snack - and it's delicious.

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

• Superpower: heart protection, vision enhancement, memory enhancement
• 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 carry 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 the daily value of vitamin C.

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

• Super strength: building muscles, improving the 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. It is the basis of any reliable nutrition plan. Turkey is one of the leanest meats you can find. Combines almost a third of the body's daily requirement for nicotinic acid and vitamin B6, contains a lot of zinc and iron.

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

Researchers studying the diets of two African tribes found that the leptin levels of the tribe that ate fish frequently were nearly five times lower than those of the 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. These are all omega-3s that prevent the development of prostate cancer.

• Super strength: prevents the body from accumulating 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)

Man always craves carbohydrates because the body needs them. The main thing is to consume those that have been least processed - carbohydrates in which the fibers remain intact. Grains like wheat, corn, oats, barley, rye are the seeds of cereals and are divided into three parts - sprout, 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 - thiamin, 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 fibers are stored. This is a coating around the grain that contains B vitamins, zinc, calcium, potassium, magnesium and other beneficial minerals.

So why this whole biology class?

Here's why: When food manufacturers process grain, guess which two parts of it they get rid of? That's right: bran, which contains all the fiber and minerals, and a sprout, where all the proteins and vitamins. What's left is the nutrient bankrupt endosperm (that is, starch), which is used to make bagels, white bread, white rice, and almost all other baked goods. Crazy, isn't it? But if you eat foods made from all three grains - 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, researchers at the University of Minnesota found that eating three daily servings of whole grains could reduce a person's risk of death by 23% within ten years. Whole grain bread helps keep insulin levels low in the body, which prevents the body from storing fat. Carbs - the right kind of carbohydrates - are good for you.

Attention: food manufacturers love to cheat. Sometimes, after processing and stripping the wheat of all vitamins, fiber, and minerals, they use molasses to brown the bread and then put it on the grocery shelf with a label that says "wheat bread." It's a trick! In reality, 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?

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 beauty standards were somewhat different), but in general the nation was quite healthy, we all went in for 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 bad. Milk can only be given to children, and in adults it is not digested. They even offer to look at cats that do not drink milk with age. We look at our beloved Murka, lapping milk with pleasure, but still we think. Cholesterol: indispensable and ubiquitous. To understand what is possible, what is impossible, where is the truth, what is a healthy diet, we will be helped by three doctors - specialists in different fields of medicine: a cosmetologist will tell you how this or that food will affect the skin, a cardiologist will tell you about the effect of nutrition on the cardiovascular system, and a nutritionist will note the benefits or harms of a particular product for health.

Suggestion: meat is bad

Nutritionist: Russia has long winters, Russians cannot live without meat. In addition, meat is a traditional Russian food, and some kind of long digestion is a myth. It is digested as much as other protein foods and is broken down in the stomach. Only carbohydrates are quickly digested, they are broken down in the oral cavity. 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 the construction of the body is impossible. But if you replace meat with fish and eggs, it will not be worse. In order not to increase the level of cholesterol (this is what they see as the “harmfulness” of meat), eat poultry, lean meats. Whatever supporters of a meat-free diet may say, WHO classifies vegetarianism and a raw food diet as mental illness, and researchers often note the health of not pure vegans, but those who eat fish. You should not eat fried meat, it needs a long heat treatment, and when frying in oil, trans fats are formed. Better to extinguish 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, then the skin will be healthy.

Conclusion: Eating or not eating meat is up to you. There is nothing bad and harmful in 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, the mode is not required

Nutritionist: if you are healthy, then the regimen promotes the release of gastrointestinal juice for the digestion of food. If food does not come in, stomach problems are possible.

Cardiologist: eat according to the regimen. When hunger arises, you eat significantly more than you need, which contributes to weight gain. Excess weight always leads to heart problems.

Cosmetologist: if the regime is not observed, failures in the hormonal background of the body are possible. It always reflects on the skin. A beautician 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.

Suggestion: bread is bad

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

Cardiologist: some types of bread have potassium, phosphorus, iron and more, which is good for the cardiovascular system. Bread should always be in the diet (according to WHO recommendations).

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

Conclusion: varieties of wholemeal bread and with dietary fiber are useful, bread should be present even in the diet, but lovers of white bread are better off reducing its consumption.

Suggestion: low-alcohol drinks are good for you

Nutritionist: Most low-alcohol drinks 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 studies seemed to prove the health benefits of small doses of alcohol. But recently, articles have appeared that say that experiments with alcohol were carried out on the simplest organisms (they multiply faster), useful 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: taking any alcohol-containing drinks leads to vasodilation, which can provoke all kinds of skin diseases. In people who often drink alcohol, vascular "asterisks" appear 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. For a healthy diet, wine is appropriate. But for Russians there is no middle way, so either drink or not ...

Suggestion: don't drink food

Nutritionist: According to some Western colleagues, if food is washed down, putrefactive processes will occur in the intestines. Nothing like that, in humans, the pH of the stomach is constant and changes only when certain medications are taken. You can drink lunch in complete peace of mind. But, in order not to harm by accident (for example, washing down fatty foods with a cold drink), it is better to use a liquid at room temperature or a little higher.

Cardiologist: fluid intake before, during or after meals does not affect the state of the cardiovascular system.

Cosmetologist: the skin is affected by the amount of water that enters 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 the doctor will warn about this.

Myth: tomatoes are bad

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

Cardiologist: Tomatoes contain lycopene, which helps with heart disease. We will not 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 that tomatoes slow down the aging process. Tomatoes are rich in vitamins and minerals that promote skin health. The only contraindication is an allergy to tomatoes.

Conclusion: eat calmly tomatoes, they are healthy and are included in the list of products recommended for a healthy diet. Does heartburn happen sometimes? Cook vegetables. You should be aware of allergies.

Suggestion: Spices in large quantities help to lose weight

Nutritionist: our body is not adapted to a large number of spices, there are not so many spices in traditional cuisine. In small amounts, 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 many artificial spices, and they are, at best, not useful.

Cardiologist: some spices improve blood circulation, so they are useful. But only in small quantities!

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

Assumption: soups, as a food element, are not needed

Nutritionist: broths are good for digestion, they are recommended to sick people. Rich soups should be discarded if you are overweight, and there will be no harm from light soups, even some benefit: the liquid fills the space of the stomach and you want to eat less. There are many seasonal soups, for example, in the summer, cold soups are useful, tasty and not very high in calories.

Cardiologist: soups are traditional Russian food. They affect weight no more than other foods with the same amount of calories. Vegetable soups are useful for deposits in the vessels of cholesterol plaques, 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! Do not get carried away with rich broths, but otherwise there are no contraindications for a healthy diet.

Suggestion: coffee is bad

Nutritionist: coffee can significantly muffle the feeling of hunger, so it is useful for weight loss. Coffee promotes digestion, which also helps to lose weight. But caffeine helps to flush out some trace elements from the body, which, of course, is not useful.

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

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: Drinking or not drinking 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 food expert is your body, listen to it. But in no case do not neglect the advice of a doctor.

Preservation impeccable health and excellent well-being is impossible without proper nutrition. Both doctors and representatives of informal medicine advise to use healthy and natural products. A healthy lifestyle and malnutrition are just two completely incompatible concepts. And in order to rank yourself among those who care about their own health, you should not only follow what is on the daily menu, but also have a clear idea of ​​​​how certain food groups affect the body.

Vegetables are present in literally every menu of proper nutrition. 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, they are actually classified as vegetables. Tomatoes are one notable example.

Value for health are any vegetables grown exclusively in a natural way. They are vital to man. 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 usefulness of fiber for humans lies in the fact that it contributes to the 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 the most accessible. In our latitudes these are:

Carrot

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

Cabbage

The most useful are varieties such as white cabbage and broccoli. Cabbage contains a high concentration of fiber, several dozen trace elements, and vitamins. The vegetable culture is highly valued by doctors because it cleanses the blood of bad 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 positively affect the immune system. These vegetables increase the body's resistance to bacteria, viruses, toxins.

Tomatoes

Herbal products, while supporting all the vital functions of the body, also have a therapeutic effect, 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 composition similar 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 endowed this fruit with the ability to stimulate the process of natural removal of harmful cholesterol and toxins, positively affect intestinal motility, and reduce weight if consumed regularly.

Bananas

Natural source of natural carbohydrates, fructose and potassium.

Avocado

It contains unsaturated fats, trace elements, vitamins, has an anti-carcinogenic effect, stimulates the production of collagen, and, therefore, helps to rejuvenate the body.

Fruits, on the recommendation of doctors and nutritionists, should be present in the daily menu, as they support the normal function of the gastrointestinal tract, vascular and nervous systems, and prevent many diseases. However, when choosing these products, preference should be given 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, trace elements 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 useful for humans, including strawberries, cloudberries, cherries, sea buckthorn, raspberries, grapes, blueberries, black currants, game, cranberries, 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 vegetable high-grade protein, fiber, vitamins, antioxidants, microelements. Legumes do not contain harmful fats, but due to the presence of special substances, which, according to scientists, effectively resist the formation of abnormal cells, which subsequently form cancerous tumors.

The fiber present in them cleanses the digestive tract from the remnants of undigested food 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 group B, they are hard-skinned fruits with nucleoli inside that can be eaten simply or used in a variety of dishes. Distinguished by excellent taste, nuts are able to give a feeling of fullness almost immediately after consumption, they are a ready source of energy.

Nuts are not just a tasty and nutritious delicacy, but also an excellent therapeutic tool in the fight against various ailments. Chestnuts, walnuts, hazelnuts, cashews, peanuts, and almonds are especially helpful.

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, tonic effect. This natural medicine is recommended for use in vascular disease, digestive disorders, anemia.

Fish

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

Green tea

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

Olive oil

Natural remedy for 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 prophylactic against cancer.

Wholemeal bread

The main feature of unprocessed flour is that it does not contribute to weight gain, since it contains complex carbohydrates. In addition, it retains almost all the useful 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 useful, in which vegetable products, fats, which are useful acids, and dietary protein are optimally balanced. Knowing about the valuable qualities of a particular food helps to choose a diet that will meet the needs of people involved in sports or suffering from any ailment. Having information about the benefits and harms of a particular product, you can easily determine which ones will help maintain health, and which ones, on the contrary, should be stopped.