Nutrition is very important for our body to function properly. It provides the body with energy and nutrients necessary for a strong and healthy body. Different foods contain different types of vitamins and minerals. Therefore, our menu should include a variety of foods to ensure a balanced diet.
There are foods you shouldn't eat every day. However, there are also foods that are very beneficial for the body if consumed daily.
Red tomatoes
Tomatoes are vegetables rich in vitamins A, C and K. Tomatoes also contain lycopene, an antioxidant that helps prevent cancer. Studies have shown that cooked tomatoes are more protective against cancer than raw tomatoes. Read more here - About the benefits of eating tomatoes.
Green leafy vegetables
This type of vegetable is considered a miracle of nature among all other vegetables. Green leafy vegetables are low in calories and can help fight excess weight. They contain large amounts of vitamins and minerals that help fight cancer and heart disease. Green leafy vegetables such as lettuce, spinach and sorrel also prevent or help fight diabetes.
List of PP products for weight loss. List of the best diet foods for weight loss
Modern beauty standards make the problem of losing weight very relevant today. Every day, hundreds of thousands of people all over the world begin to struggle with extra pounds.
Unfortunately, the rhythm of life of a modern person is such that there is not always free time left to visit fitness clubs and gyms.
In this case, it is very beneficial to lose weight through diets.
What healthy foods help you lose weight?
- Grapefruit. It contains a lot of sodium, which dulls the feeling of hunger and helps you feel full longer. It also contains useful fiber, which normalizes intestinal function.
- Ginger. Like grapefruit, it contains fiber, sodium, magnesium and many other beneficial substances. The principle of action is the same, only it should be taken in the form of a decoction or tea with ginger infusion.
- Celery. Scientists have found that celery has negative calories. This means that when consuming this product, you spend more calories chewing and digesting than you take in. The feeling of fullness does not last long, but there are no extra calories left.
- Cabbage. Regular and seaweed are very useful for weight loss. They contain extremely few calories, but allow you to maintain a feeling of fullness for a long time. It is also worth considering that seaweed contains iodine, which helps normalize the functioning of the endocrine system, which, in turn, when working properly, eliminates the risk of developing obesity.
- Parsley and nettle. They do not contain calories, improve digestion, speed up metabolism, and promote fat burning.
- Low-fat kefir. Very useful, especially if consumed an hour and a half before bedtime. Normalizes the activity of the gastrointestinal tract, helps cleanse the body of harmful substances as a whole.
Beans
Beans are high in fiber and low in fat. It helps keep the digestive system healthy. Beans may also help prevent cancer and fight diabetes. It also contains other nutrients such as folic acid and potassium.
Carrot
Carrots have always been considered a product that is good for vision. She got this name rightfully: carrots are rich in beta-carotene. Beta-carotene is converted by the body into vitamin A, which is then absorbed by the retina. Vitamin A promotes eye health and good vision. It also helps improve or maintain our night vision. Vitamin A helps prevent vision problems. Carrots, in addition to stimulating eye health, help fight cancer.
Weight Loss Products
For a beautiful figure, you need to figure out how to eat properly in order to effectively lose weight, what products to use. Having the right amount of proteins, fats, carbohydrates and vitamins will help the body achieve the desired result without stress.
Squirrels
Protein-rich foods are essential for a “quality” body: they contribute to the formation of muscle cells. Their deficiency in the body leads to the formation of loose fat. You need to consume 1-1.3 grams of protein per day; for athletes, the figure increases to 1.5 g.
Products containing protein:
- White meat chicken, rabbit or turkey;
- Young lamb, veal or beef;
- Low-fat dairy products;
- Eggs, preferably quail;
- Tofu cheese;
- Nuts;
- Soy milk.
Fats
Fats are essential for every person. It is a mistake to believe that they are harmful or have no benefit during weight loss. Refusal of them leads to improper functioning of cells and poor absorption of many vitamins.
Vegetable fats help you lose weight, but only if they are used correctly.
A person will need 30% of all calories consumed per day. It is important to know that vegetable fats cannot replace animal fats; each type has its own purpose, so they should be consumed in a ratio of 30% / 70%.
Products:
- Olive oil (preferably cold pressed);
- Fish fat;
- Herring, mackerel, salmon or trout;
- Dairy fats can be found in fermented baked milk, butter or sour cream;
- Nuts and seeds.
Carbohydrates
There are simple and complex carbohydrates. Some harm our figure, while others help replenish energy and provide the necessary saturation with small portions of food.
Simple carbohydrates are found in unhealthy foods, such as sweet carbonated drinks, sugar, confectionery pastries and other gastronomic delights - they are the ones that contribute to excess weight. Their harmfulness lies in their rapid breakdown, which only satisfies the feeling of hunger for a short time.
The advantage of complex carbohydrates lies in their structure. By using them correctly, you will have energy for a long time, and hunger will not bother you.
You can easily eat two servings of foods a day that contain complex carbohydrates:
- Pasta or vermicelli from durum wheat;
- All legumes;
- All cereals are useful except semolina;
- Baked potato;
- Products containing starch and sweet vegetables (canned peas or corn do not provide any benefit to the body).
Cellulose
Fiber will not replenish energy, but thanks to it, the proper functioning of the stomach and intestines is formed, which is necessary for proper nutrition and the desire to lose weight. It creates volume in the stomach and causes a feeling of fullness, but the main work of fiber occurs in the intestines. Fiber stimulates the formation and functioning of enzymes and actively helps during digestion.
It is recommended to take 20-35 grams per day. fiber, it is present in the following products:
- Cocoa;
- Flax seeds;
- Apricots, figs;
- Bran;
- Rose hips, almonds;
- Rye bran and whole grain bread.
Vitamins
The purpose of vitamins is to participate in metabolic processes and help the body function properly. To lose weight, you need a regular and balanced intake of different foods.
A lack of vitamins will lead to deterioration in health, metabolic disorders, weakened immunity, and this will only harm your desire to lose weight.
What foods contain vitamins:
- Greens, fruits, vegetables;
- Nuts and seeds;
- Cereals and cereals;
- Dairy products of medium fat content;
- Eggs (quail or chicken);
- Fish and lean meat.
Yogurt
Eating yogurt strengthens the immune system and helps fight cancer. Yogurt with live bifidocultures is good for the digestive system. Live bifidocultures help maintain the balance of beneficial bacteria in the stomach, promoting more efficient absorption of vitamins and minerals. Find a recipe for making homemade yogurt in the article – 7 wonderful flavors for yogurt.
What product do all the world's centenarians eat every day? An authoritative scientist answers
One of the main experts on healthy longevity today is Dan Buettner, a scientist, traveler, author of numerous bestsellers, including “The Rules of Longevity” and “Where Happiness Lives” translated into Russian.
He became famous for the discovery of the “blue zones” - this is how he lightly calls five places in the world where people live longer than the rest of the population by 10-15 years, maintaining vigor and a sound mind until the end.
These are Nicoya (Costa Rica), Okinawa (Japan), Loma Linda (California), Ikaria (Greece) and Sardinia (Italy). The scientist carefully studied these places and noticed many patterns in the diet and lifestyle of the local population.
We have already given an approximate daily diet from Büttner in the article “What to eat so as not to grow old: a menu for longevity . And today we will pay special attention to one product that is eaten by all centenarians without exception in the “blue zones” and beyond.
“If you asked me if there was a miracle supplement that you should take to live over 100 years, I would say yes, there is one! says Buettner. - These are legumes. Everyone needs to eat 120 beans every day.”
Why legumes?
The scientist does not indicate a specific type of legume (it could be peas, lentils, edamame, chickpeas or a wide variety of beans - pinto, lima, black, etc.), he simply notes that without exception, all people living in the “blue zones” eat at least one cup per day.
Moreover, beans and lentils are not just a storehouse of protein and amino acids, but a worthy alternative to meat products.
Buettner believes that if you eat peas or beans every day, you're likely eating other simple, natural foods as well. Namely, such food fights inflammatory processes in the body and allows you to control blood sugar levels.
Simple truths
“Most longevity products are simple, peasant food,” he says. Indeed, the population of the “blue zones” does not go to the supermarket every week to stock up on ready-made or semi-finished products.
Instead, they prepare their own meals using simple, whole ingredients that they can find in their villages - in the gardens, fields, pastures and farms.
It’s funny, but now in civilized countries some of these products and dishes made from them have begun to be considered “superfoods” - for example, kale, curdled milk or sauerkraut. Buettner says there's nothing "super" about them - in fact, their simplicity is what makes them so healthy and nutritious.
A scientist claims that if we simplify our diet, we will live much longer. He even specifically specifies for how long – four years. Just imagine, one cup of beans a day increases your life expectancy by about four years!
Love Formula
Let's return to legumes. Buettner sets the formula: “We eat about 1,000 meals a year. If nine out of ten dishes are the simplest - lentil soup, hummus, stewed cabbage, porridge, salads, greens, nuts - you will live much longer.”
You may say: “This is not for me, I haven’t liked pea soup since childhood!” Buettner retorts: this is a matter of habit. Eating whole, plant-based foods cleanses our taste buds, and over time, even the simplest food will taste exquisite, as if from a Michelin-starred chef.
note
Some people have difficulty digesting lectins, which are found in large quantities in legumes. Lectin is a protein found in the skins, seeds, roots and leaves of most vegetables, fruits, legumes and grains and is responsible for causing leaky gut syndrome. (For details, see the article “The Dr. Gundry Diet, or the Plant Paradox .”)
Carbohydrates are also an attractive food for gut bacteria, which consume starches and produce gas.
In both cases the recipe is simple. Before cooking, soak the beans for several hours (preferably overnight). Then cook over high heat: low heat does not remove the toxicity. You should also avoid canned and processed beans.
I love summer in winter
And legumes are a real winter food; it’s not for nothing that dishes made from them are often called comfort food. For example, in Tuscany, soups and side dishes made from legumes are the basis of the winter menu of traditional trattorias.
Such food is flavorful and nutritious, it can help you live longer, stay healthy, be active and in a good mood. We eat to live, not live to eat!
Nuts
Nuts are characterized by their high fiber, protein and antioxidant content. Nuts such as hazelnuts are also good sources of unsaturated fats, which are good for your heart. Eat a handful of nuts every day. This is a great way to lower your cholesterol levels.
Whole grains
Whole grains are rich in fiber and are beneficial for digestive health, as they are among the list of foods that do not cause heartburn. Whole grains either contain gluten or they don't. Don't worry if you are gluten intolerant because there are many whole grains that do not contain this type of protein. Examples of whole grains are oats, brown rice and quinoa.
Try to include these healthy foods in your daily diet. This is pretty easy to do considering you can easily find them at your local grocery store or market. Enjoy them in a variety of dishes at different times of the day.
Recipes from healthy food products
An approximate menu for the day, consisting of healthy food products, should comply with the following proportions and recommendations:
- Breakfast. In the morning, it is important to recharge as much as possible, so you need to eat those foods that will give you strength and provide the body with colossal energy. Prepare porridge from red rice, millet, oatmeal, buckwheat or pearl barley. An important condition is cooking with water! If you wish, you can eat a boiled egg, a piece of lightly salted salmon or black bread with cheese.
- Dinner. An important point is to include the first course (soup) in the daily diet. You can cook chicken or vegetable soup. Instead of soup, you can eat boiled meat or fish with buckwheat or stewed vegetables.
- Afternoon snack. To strengthen the body, you can eat fruits, nuts and drink a glass of low-fat kefir.
- Dinner should be light but filling. Eat a vegetable salad or stew with meat. You can dine on seafood containing protein.
Be sure to read: Causes of the plateau effect when losing weight
Carrot cake
Break 2 chicken eggs in a plate and separate the yolks from the whites. We will need 2 yolks. Dissolve 1/2 teaspoon of baking powder or soda in lemon juice. If you don't have lemon at home, you can replace it with orange juice. 1 tablespoon of juice is enough.
Make a mixture of the following composition: 1 chicken egg + 1 yolk + 1 tablespoon olive oil + 1 tablespoon honey + 5 drops vanilla essence + quenched soda. Whisk the mixture.
Add 50 g of flour belonging to the category of nutritional products. For example, from green buckwheat or spelled. Sprinkle in 1 teaspoon of coconut flakes. Mix the mixture well.
Grate the apple (100 g) and carrots (150 g). Add vegetables and fruits to the dough and mix.
Beat 2 egg whites with a blender until airy but stable peaks form. Add the mixture to the dough and mix very carefully.
Place the dough on parchment paper, dividing it into 4 circles. One cake is approximately 15 cm long. Bake the dough for 15 minutes at 200°C. Take them out and cool.
In order for the cakes to come together harmoniously, you need to prepare the cream. Mix milk (150 ml) with the remaining yolk, add a couple of drops of vanilla essence. Cook over low heat, stirring constantly, until thickened. Add low fat cottage cheese (200 g) (1.8%) and liquid honey (2 tablespoons).
Assemble the cake, brushing the layers together. The cake can be decorated with ground walnuts. Leave it in the refrigerator for 8 hours for maximum saturation of the layers.
Fish with white sauce
Sauce: take a couple of spoons of sour cream with a minimum fat content (10%). Add ground black pepper and nutmeg to taste. Mix thoroughly. Grind the pickled cucumber in a blender and add a teaspoon of mustard. Add the resulting mixture to the sour cream sauce and mix.
If you are planning to lose weight, then choose white sea fish. For example, halibut, hake, cod or tilapia. Skin the fish and remove large bones. Pour lemon juice over the carcass and marinate well. Place in the oven for 40 minutes. You can add leeks cut into rings to the fish. Pour white sauce over the finished fish and sprinkle with fresh one class=”aligncenter” width=”1000″ height=”700″[/img]
