The human body receives almost all useful substances and nutrients from food. Different organs and systems require products containing certain substances for normal functioning. Also, the composition of food may vary depending on gender and age. For women, important periods such as pregnancy and breastfeeding should be accompanied by meals rich in minerals, vitamins and protein.
How are vegetables good for 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
Contains lycopene, lutein and many beneficial substances. Tomatoes have antioxidant effects and have a beneficial effect on vision.
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.
How to cook the right food
Here we get a lot of advantages. Eating healthy is quick, easy and economical.
Saving
Many people think that natural products are more expensive than semi-finished products, but in fact this is not the case.
Natural meat is needed much less than dumplings, sausages and sausages. Fruits and vegetables are expensive, yes, but if you choose local seasonal apples, pears and cucumbers, it will be cheaper than buying bananas, kiwis and “plastic” tomatoes of unknown origin.
You can argue on this topic endlessly, but I buy food myself, and therefore in practice I have become convinced that the correct diet is much cheaper than the incorrect one.
Speed
As soon as we don’t get perverted when cooking in the kitchen, when we don’t control calories. We stew meat for hours, prepare rich broths, use dozens of products for mayonnaise-based multi-layer salads, close jars of homemade pickles - all this takes a lot of time.
The main thing in proper nutrition is a minimum of heat treatment. Because we know that heat treatment of foods leads to an increase in the glycemic index, oxidation and release of harmful elements.
For example, chicken is cooked for 15 minutes, breast steak in a dry non-stick frying pan for 10 minutes, buckwheat porridge, bulgur, quinoa for 10-15 minutes, the right salad for 5 minutes, and I cook breakfast in 5 minutes.
Simplicity and convenience
I prepare food every day in the morning. It takes me about half an hour. While I’m getting ready for work, porridge and meat are being cooked, and oatmeal is being brewed for breakfast. The only thing I prepare for several days is salads, in the form of preparations, and liver pate.
I always take 2-3 plastic containers of food with me, depending on how long I plan to stay away from home. I use plastic utensils.
As a result, the advantages that I get:
- There is no need to cook anything else during the day,
- I'm always full and don't think about buying something tasty in the store,
- There is no need to spend money on cafes, fast food restaurants and snack on all sorts of rubbish,
- No need to wash dishes. Containers, by the way, cost mere pennies,
- The food is always fresh and does not cause stomach problems,
Once again, at the moment, I really like what I eat every day. For me it's delicious. On long business trips, I feel discomfort without the usual food, so I always take a packed lunch with me.
How to cook
The main principles: do not fry in refined oil, do not cook for a long time, do not use deep frying or breading, add only natural seasonings, watch the calorie content (we especially often forget about salad dressings), do not cook in the oven until golden brown, and I advise you to refuse from first courses.
Regarding borscht and soups, there is an article on my Zen channel (link here).
Now, let's move directly to the list of foods that you can eat to lose weight.
Benefits of fruits
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.
What athletes can eat: list
The diet of athletes differs from the usual.
Due to increased physical activity and accelerated metabolism, they need to consume high-calorie foods.
Products for athletes should contain a large amount of microelements, amino acids and protein.
| Avocado | This fruit has a record content of fatty amino acids. Avocado is quite high in calories. Even a small portion of this product with scrambled eggs will eliminate the feeling of hunger for a long time. |
| Nuts | High in calories. They contain many vitamins and healthy fats. |
| Eggs | High in protein, helps in building and maintaining muscle mass. The protein of this product is most easily absorbed by the gastrointestinal tract. |
| Chicken | Another high protein product. An excellent protein alternative. This meat has a minimal amount of fat. |
| Apples | The iron they contain, a range of vitamins and fast carbohydrates make apples an easy and healthy snack. |
| Cottage cheese | Calcium and protein necessary for building muscle tissue in athletes. |
Berries
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.
conclusions
Humanity itself did not stand still. For many centuries, great scientists and humble researchers have created today's picture of the food world, full of useful products for health and the body. Every year, new recipes and advanced culinary technologies, innovative food equipment and kitchenware are born on the planet. This allows you to get the most out of your favorite products. The ranks of medical specialists are being replenished by young nutritionists who are offering more and more new healthy nutrition systems. Experienced medical gurus in the field of optimal healthy diet stand guard over health and making informed decisions. Information about the benefits and harms of each type of food raw material and finished culinary product has been collected and systematized. It is freely available, including on our website, anyone can familiarize themselves with it.
And everything else depends only on each of us!
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.
Products that can help you lose weight
One of the most important problems of our time is maintaining normal weight. Many people believe that a diet for weight loss is very strict and tasteless. In fact, there are a large number of products that help you lose weight “deliciously” and without harm to your health. Here are the main dishes to include in your weight loss diet:
- legumes – rich in proteins, vitamins and dietary fiber (reduce the absorption of cholesterol, remove toxins), and also saturate the body well;
- fish (salmon, sardines, herring, halibut, tuna, trout) and flaxseed oil are sources of fatty acids and vitamin E;
- eggs contain 12 vitamins and minerals, choline (very beneficial for weight loss);
- nuts are a nutritious and healthy product, rich in proteins, fats, antioxidants, and fiber;
- low-fat yogurt without sweeteners is a source of calcium, protein and stanol (reduces cholesterol absorption), and has a beneficial effect on intestinal microflora.
- blueberries are a powerful antioxidant that prevents aging; it is able to break down fat deposits and reduce cholesterol levels; When eaten fresh, it improves digestion.
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.
Nutrition and health
It is very important how a person lives and what he eats. His health directly depends on this. Of course, there are other factors besides diet (such as a polluted environment or a genetic predisposition to certain diseases) that people cannot change. But thanks to the fact that there are the right products that should be replaced, for example, fast food, you can significantly improve your well-being and life.
Apart from the person himself, no one can change his lifestyle or improve his health. Even drug treatment is not always effective if you do not adhere to a nutritious diet. Of course, everyone’s choice is whether to take care of their body or wallow in illness. It's good when a healthy lifestyle wins!
If a person decides to change his usual diet, in which most dishes are not beneficial, then he needs to know what foods he needs to eat in order to feel great.
Onion
Onions are a well-deserved favorite of all cooks and housewives. Rarely can a dish go without onions. Onions are most useful in salads, where the vitamins they contain are preserved. The more vitamins and microelements a product contains, the more beneficial it is.
Healthy foods are not always the sweetest and tastiest. Most often they are bitter, pungent, with a pungent specific odor. All this directly relates to onions.
Onions are rich in vitamins B1 and B2, which have a positive effect on digestive functions, the functioning of the cardiovascular system and metabolism in the body. Onions also contain vitamins C, PP and provitamin A - carotene.
One of the main advantages of onions, which classifies them as useful products, are phytoncides. Phytoncides are volatile substances that have a powerful disinfecting effect; they can destroy pathogens of many diseases. Diphtheria, tuberculosis, anthrax - everyone is afraid of onions.
Apple
Photo: Pixabay
Healthy products cannot do without our favorite apple! This is the most popular and widespread fruit in our region. The benefits of an apple are explained simply: it contains vitamins C, B1, B2, E, carotene, calcium, phosphorus and iron.
Eating apples has a beneficial effect on the functioning of the cardiovascular system, the brain, and helps with obesity, hypertension, and atherosclerosis.
Apples are very useful: their juice and decoction can be used to treat liver diseases without any time limit. Apple juice made from sour apple varieties helps with diabetes.
Apple pectin helps to beneficially cleanse the body. It binds metabolic products harmful to the human body that are formed in the intestines.
Pectin also removes radioactive substances, neutralizes toxins and toxic substances that enter the intestines or arise in it due to inflammation and other painful phenomena. The fruits of wild forest apple trees are richer in pectin than cultivated varieties.
Carrot
Photo: Pixabay
Healthy foods cannot do without the beautiful orange carrot. Carrots stand out from the list of healthy foods due to their sweetish taste.
It is rich in beta-carotene, which, when entering the body, is converted into vitamin A. Carrots also contain vitamins B, C, D, E and K. The vegetable is especially useful for children.
Carrots help remove toxins from the body due to their antioxidant properties. Its juice improves vision, reduces the risk of cancer, improves digestion and tooth structure. Carrots are good for the nervous system and for improving performance.
Grape
Healthy foods can be very tasty - these are grapes! Grapes are rich in sugars, mainly glucose, which is not coincidentally called grape sugar. There are many more useful things in grape berries, so they are healthy and tasty in any form.
Fresh, dried, dried grapes and grape juice are useful for everyone. Grapes are not only nutritious, but also generate good blood. Cleanses the blood, improves the condition of the respiratory tract and lungs.
Grape berries improve metabolism and facilitate expectoration in diseases of the upper respiratory tract. Grape juice is indicated for exhaustion, loss of strength, anemia, pulmonary tuberculosis, pleurisy, and bronchial asthma.
The benefits of grapes and grape juice for the prevention of cardiovascular diseases and normalization of blood pressure have been scientifically proven.
It has been established that treatment with grapes in the initial stages of cancer is especially effective.
Lemon
It is impossible to talk about the healthiest foods for humans without talking about lemon. This citrus fruit has a peculiar sour taste. One has only to remember about it and saliva forms in the mouth.
Lemon is rich in ascorbic acid, malic acid, pectin substances, madia and potassium salts, phytoncides, vitamins C, P, B and carotene. Lemon is an indispensable source of vitamin C in winter. Its smell improves mood and increases appetite.
Lemon juice mixed with water is useful for liver diseases, febrile and inflammatory diseases. Lemon peels boiled in sugar help improve digestion. Lemon juice and pulp are also useful at high temperatures; they help quench thirst. Lemon is a very useful product; it is indispensable in the treatment of scurvy, stomatitis and bleeding gums.
Beet
Beets are rightly considered one of the healthiest vegetables. It is necessary for those who want to cleanse their body, which is why it is included in the list of the most useful products.
A unique combination of calcium salts 5% and sodium 50% allows it to be used for cleaning blood vessels. Healthy beets reduce blood pressure and improve the functioning of the cardiovascular system. In addition, beets are rich in phosphorus and iron, contain vitamins B1, B2, C, P.
Beetroot regulates digestion, which is why it is included in the menu of some therapeutic diets. Healthy beets contain betaine, which promotes the breakdown and absorption of food proteins. Betaine is involved in the formation of chylin, which increases the vital activity of liver cells and improves the functioning of this important organ.
Beets are a useful product and component of the diet for diseases of the liver, kidneys and bladder. It is strongly recommended to eat beets for those who suffer from hemorrhoids. Fiber from beet root vegetables enhances intestinal motility and is a good laxative for chronic constipation. Beetroot juice is an excellent choleretic agent. The list of healthy foods for our body would be incomplete without beets.
Garlic and strawberry
A product that has a specific aroma is garlic. It has been used in folk medicine for a long time to treat many diseases. This is a tasty seasoning, as well as a natural antibiotic that helps relieve inflammation, maintain immunity, heal wounds, etc. Garlic contains vitamins C, D, B, as well as essential oils and acids.
There are a lot of useful substances in this vegetable. It is recommended to eat 1-2 cloves of garlic per day.
Strawberries are one of the richest berries in vitamin C. It also contains folic acid. Strawberries help strengthen the immune system and maintain normal blood vessels, and cope well with inflammatory diseases of the stomach at the initial stage.
