Useful products for proper nutrition. Weekly family food list. Product combination. Importance of vegetables and fruits

Products for proper nutrition form the basis healthy diet person. What is the correct diet? What is included in the concept of "products for proper nutrition"? How to choose the right diet that best suits the needs of the body?

Proper nutrition: what to eat to be healthy?

Before determining what foods for proper nutrition are, it is necessary to understand the concept of proper nutrition itself, what foods to eat, in what quantities and in what ways to process them. Proper nutrition involves A complex approach to the organization of nutrition that satisfies all the needs of the body in nutrients ah and energy value, contributing to its growth and development. The system of proper nutrition includes the organization of the diet and the diet itself. Proper nutrition is governed by certain principles:

The balance of the energy value of the diet and the energy costs of a person - proper organization diet;
The balance of vitamins, micro and macro elements, as well as proteins, fats and carbohydrates;
Proper distribution of food during the day - the correct organization of the diet;
The actual diet (number of meals, intervals between meals);
Methods of cooking;
Individual factors: age, weight, social status, lifestyle, general condition health, determining the needs of the body at a certain point in time.

Having organized a proper diet, what to eat and what foods to give preference to remains a paramount task. Products for proper nutrition, first of all, must be safe for human health, which is determined by their freshness and shelf life, the content of harmful plant impurities, biological objects, dangerous chemical compounds.

Any "healthy" product can be transferred to the category of "harmful" by applying heat treatment methods (for example, frying in animal fat), adding fatty sauces, unnatural seasonings, combining with easily digestible carbohydrates.

Products for proper nutrition: the basis of a healthy diet

Conventionally, all products present in the human diet can be divided into harmful and useful. The list of harmful products includes:

All fried food. However, the roasting methods used must be taken into account. For example, light frying in olive oil will be less harmful than frying foods in animal fats;
Sweet carbonated drinks, as well as drinks made from dry mixes;
Sausages and semi-finished products, smoked meats and fish, canned food;
Dairy products with high content fats, cottage cheese desserts, fruit yoghurts;
Most confectionery;
Snacks (chips, nuts, crackers and other delicacies);
Products containing dyes in high concentrations;
Chocolate bars, milk chocolate with and without fillings;
Fatty meats;
Animal fats;
All dishes from the restaurant menu fast food, as well as products fast food;
Any alcoholic drinks;
Sweets and bakery products.

The list of healthy foods for proper nutrition includes:

Cereals - buckwheat, oatmeal, wheat, rice cereals;
Low-fat varieties of meat and fish;
Dairy products with low content fats;
Fresh fruits and vegetables;
Purified water, green tea, freshly squeezed juices;
Dark chocolate, honey, dried fruit
Vegetable fats;
Whole wheat bread;
Eggs;
Legumes.

The choice of products for proper nutrition is not limited to these lists, however, this is the basis of a healthy diet, which today will help to eliminate harmful products replacing them with "healthy" alternatives.

Proper nutrition: what is the best food for a person?

Currently, there are many tips from nutritionists on the organization of proper nutrition. What is the best food for a person? The organization of a healthy diet should be approached based on individual factors. The choice of products for proper nutrition is determined not only by the parameters of their safety, harmfulness and usefulness, but also by the age of the person, the state of health, comorbidities, lifestyle.

During the period of active growth, the body needs foods of high nutritional value. The range of products for proper nutrition can be significantly limited by diseases of the cardiovascular system, the gastrointestinal tract, as well as the state of a person (nutrition during pregnancy and after childbirth, during the recovery period after illness, athlete's nutrition before competitions).

Lifestyle largely determines energy value human diet, its composition. For associated problems excess weight, impaired metabolism, it is also necessary to carefully approach the choice of products, enriching the diet with fiber, low-fat foods.

The main principle of proper nutrition, which contributes to the normal functioning of the body, is moderate food intake. Overuse even products for proper nutrition will cause significant harm to the body in the form of dysfunction and diseases of the gastrointestinal tract, hormonal imbalance, mental disorders, discomfort, severity, obesity, limited lifestyle.

Food safety: what to cut out of your diet

Food safety is one of critical factors healthy lifestyle. The safety of products is determined not only by their quality, composition, but also by freshness at the stage of their use. The content of chemical compounds, radionuclides, biological substances, harmful plant impurities is a threat to human health. Pollution food products may be of physical, chemical and microbial origin (content of impurities foreign bodies in products, the content of pesticides and nitrates, microorganisms).

How to secure your diet? When choosing safe foods for proper nutrition, it is necessary to exclude:

Products containing GMOs - the legislation regulates the mandatory presence of labeling on product packaging indicating the presence or absence of GMOs in their composition;
Products with a high content of additives that change their aroma, color and taste;
Long shelf life products.

Food safety also depends on where they are sold (specialized stores, spontaneous markets). Long-term use of products containing additives and GMOs significantly worsens the quality of the diet and significantly affects the state of human health, manifests itself in the form of increased fatigue, decreased ability to work, mental disorders, discomfort in the gastrointestinal tract, its dysfunction, allergic reactions organism. The main products containing the largest number food additives, are smoked meats, fish and meat delicacies, sausages, yoghurts (products undergoing industrial processing, mixing process).

A lot has already been said about the benefits of healthy food, so let's get straight to the point - only high-quality and healthy foods should be included in your diet. If you are only interested in healthy food- the list below will allow you to do right choice and decide what you can eat and what you can’t.

If you choose not to give up flour products, then it is desirable to cook from wholemeal flour. You can buy such ready-made bread or confectionery (although their range is shrinking every year). Ordinary flour is not very useful for the body, but wholemeal flour is very positive and reduces the risk of any allergy;
Very useful and vital for every person is milk and dairy products of a natural type. They contain much-needed calcium, which strengthens bones and teeth. If eaten regularly dairy products, you can relatively easily cure almost any gastric disease, as well as put in order digestive tract;
If you are only interested in healthy eating, products, the list of which includes seafood, it is very important to remember and make your purchases according to its points. Among seafood in terms of usefulness, ordinary fish is the leader. It has a lot of useful Omega-3, as well as a lot of vitamin B6. All of these components just have a great effect on the entire cardiovascular system a person and strengthen his immunity;
In fourth place in terms of usefulness are berries and fruits. They have unique components - antioxidants. They perfectly remove harmful substances from the body and generally have a positive effect on its work. For people with obesity, it is fruits with berries that will be very useful. They lower blood sugar, lower cholesterol and are very useful;
Vegetables are at the top of the list for a healthy diet - the list should have started with them, but against the background of the rest of the good food, they still occupy an equal place. In vegetables there are a lot of useful components and substances that are so necessary for our bodies. Many nutritionists believe that it is vegetables that should occupy a leading place in nutrition;
Eggs are very useful, which contain a lot of vitamins and nutrients. They remove cholesterol well, which is especially important for those suffering from obesity. In addition, eggs perfectly build new muscles and build mass on old ones, so for athletes this product is very important and in fact indispensable;

Several times a week it is worth preparing yourself dishes from legumes. They contain folic acid, which is very necessary for our body. In addition to it, legumes also have fiber (as in any porridge), which has a very good effect on common work human intestines and stomach. Beans contain a lot of nutrients that play a significant role in the nutrition of every normal organism.

A complete healthy diet is almost impossible without nuts. For some reason, many people forget about this wonderful, tasty and very healthy product. But all types of nuts contain a large number of saturated fats, which increase the level of the right type of cholesterol. The human body needs nuts, so it is advisable to eat at least once a week. a small amount of this product. The effect of nuts on human skin, in general, on his figure, as well as on the state of weight is obvious. But nuts also increase immunity, so they are a really wonderful product that should be included in various dishes (where it is appropriate).

All the healthy foods listed above should be properly prepared. Only then most of them useful properties save and you will be able to eat fully and really with benefit.

So, boiled vegetables and fruits will be safer for the stomach, it will be able to digest them more readily. But when exposed to boiling water, fruits and vegetables are boiled useful vitamins and with prolonged cooking may disappear altogether.

Therefore, most of these products are highly desirable to use in their natural, directly raw form. Of course, pre-treatment against microbes and bacteria is desirable, but if these are vegetables and fruits grown on their own land, then there is hardly anything bad and harmful in them.

Milk is also desirable to use fresh, natural. But it is advisable to boil store-bought or bought for bottling at least once, as it can contain a lot of bacteria and harmful substances. Remember that even when eating healthy foods, caution never hurts.

Everything comes to the idea that you need to switch to a healthy diet. more people, and among them there are both men and women. For most, this is a way to get rid of extra pounds and cleanse the body of harmful substances. Studies show that a properly designed nutrition program allows you to lose weight and restore normal metabolism without excessive stress on the heart, liver and other organs. It remains only to understand what, when and in what quantity.

Although each person understands the term “proper nutrition” in their own way, in essence, it is eating food that brings benefits. However, there is a nuance here - it is important not only what specific foods you eat, but also at what time and in what quantity. The main idea is to get all the necessary useful material, but in such a way that the calorie content of food is no more (and even less when losing weight) than the body spends per day. Moreover, it is required to draw up and comply with an individual schedule and diet, which will depend on:

sex and age;
lifestyle and daily routine;
excess weight;
the presence of chronic diseases;
food habits.

You should not rush to make a schedule and select products, because first you need to understand how to do it correctly. Proper nutrition is a whole system with certain principles that should be followed if you want to achieve desired result. Let's look at the basic rules of diet planning:

You need to eat often - the optimal number of meals is 5-6 per day, and with an interval of several hours. Thanks to regular “feeding”, the body will not feel hungry, and the digestive system will work without failure. As a bonus, losing weight people can count on a reduction in the size of the stomach.
Portion sizes should be reduced, but you should not go to extremes - it is important to pay attention not only to quantity, but also to quality, that is, to the calorie content of food.
Be sure to eat breakfast - in the morning, the metabolism is most intense, so you can even afford more nutritious food, such as a piece of chocolate or your favorite pasta. If you refuse breakfast, then at lunch you will eat much more, and the food will be digested worse, which will lead to the formation of fat cells.
Basic daily ration there should be vegetables and fruits - of course, only they should not be eaten, but they are extremely necessary as a source of vitamins and useful microelements. To make the food as healthy as possible, it is advisable to eat fruits and vegetables fresh or cooked in the oven and steamed.
You need to eat meat, but only lean meat - chicken fillet, lean beef tenderloin, etc. are best suited.
The last meal should be 3-4 hours before bedtime so that the body is not overloaded.
To normalize digestion, the menu should include dairy products, in particular, low-fat cottage cheese, kefir, fermented baked milk and hard cheeses.
Every day you need to drink at least 2 liters of water, and it is important to drink in small sips and preferably slowly - the bulk of the liquid consumed should be in the first half of the day.

Eating right means getting enough fats, proteins and carbohydrates. Each of these components is important, so going on a strict diet is extremely dangerous. So, consider the foods that you can include in your diet:

From carbohydrates, you need to choose those that are not processed too quickly, otherwise you will constantly feel hungry. The best option there will be cereals: buckwheat, oatmeal, rice (unpolished), millet, more flakes (rye, oatmeal, but without the addition of sweeteners), as well as whole wheat bread and baked potatoes. Please note that this food is only suitable for breakfast and lunch.
Protein is necessary for cell repair and muscle development, so be sure to include chicken, turkey and other lean meats (boiled), fish, eggs, cheeses with a fat content of up to 25 percent (no more than 40 grams per day), 0 percent kefir and cottage cheese.
A variety of nuts (especially walnuts), rapeseed and Sesame oil, germinated wheat, fish.
From fruits and vegetables, in principle, you can eat almost everything, although some of them need to be consumed in limited quantities (for example, bananas and grapes, which are high in sugar).

By the way, if you want to lose weight, it would be useful to take care of the selection vitamin complex- then the body will not feel a deficiency of nutrients.

AT recent times many doctors advocate separate meals, on the basis of which the 6 petal diet is built, you can get acquainted with it, study the reviews about this style of nutrition, some believe that separate nutrition is the right one. But do not forget how many people, so many points of view. So listen to your body first.

The greatest effect is achieved if you adhere to a healthy diet constantly, that is, refuse to overeat and unloading days which are stressful for the body. Then the body will stop being “scared” by hungry periods and will begin to actively burn fat cells. For those who want to lose weight, this menu for a day is suitable:

for breakfast - one apple, a small portion of oatmeal on the water and a cup of coffee with milk;
for a second breakfast - 1 glass of low-fat (up to 1.5 percent) kefir and 2 peaches;
for lunch - baked fish with potatoes (1 pc.), salad with vegetables and dressing from 1 tbsp. tablespoons of olive oil;
for an afternoon snack - grated carrots with olives;
for dinner - a piece of chicken breast stewed with oranges and boiled broccoli.

For those who are accustomed to a rich diet, it can be difficult to switch to such a menu, but after a couple of days the stomach will decrease and the discomfort will pass. As a reward for following the regime, you can allow yourself a little harmful treat every 7-10 days (the main thing is not to overdo it!).

In order not to think about what to eat tomorrow every day, it makes sense to plan the menu for the week at once. When choosing dishes, one should be guided not only by calorie content, but also by variety. AT without fail in the diet should be present:

various cereals;
fruits and vegetables;
potatoes (only baked and steamed);
fish and meat in limited quantities;
dairy products with low fat content;
water - a glass of water 30 minutes before a meal will make you feel full.

In addition to dietary wholesome food, you must not forget to exclude from it those products that cause metabolic disorders and contribute to the accumulation of fats in the body. The main "enemies" include:

all kinds of nuts, popcorn, chips and crackers;
alcoholic drinks (only 1 glass of dry red wine per week is allowed);
concentrates and semi-finished products, including instant noodles, dumplings, dry mashed potatoes etc.;
almost all pastries, especially those with a high sugar content;
fried food from fast foods;
mayonnaise and ready-made sauces;
various smoked products, including sausages, meats and cheeses;
sweets.

By adhering to proper nutrition without much effort, you can lose weight - after a month, the scale arrow will begin to show a few kilograms less. Remember that losing weight too quickly is fraught with many health problems - normally, such a system will allow you to lose about 400 kilocalories per day. At the same time, the end result will last for a long time, unlike fast weight loss based on a hunger strike. If you combine a healthy diet with physical activity, the weight will begin to decrease much more intensively.

Many of us understand the value of a healthy lifestyle. Especially if the question is about losing weight and improving ]]> products for proper nutrition should be consumed, systematized and regulated ]]>

General principles of healthy eating

To live happily ever after, you need to eat right, provide a balance of calories, water, fat and salt. This approach is relevant in all cases, whether for weight loss or for weight gain (excessive thinness also requires correction through a balanced diet).

self-discipline

Take for granted:

get rid of sympathy for fast foods (they have too few natural ingredients, they often use spent frying fats with carcinogens, GMO mayonnaise, synthetic flavors and flavor enhancers);
make a list of foods for proper nutrition for at least a week in advance;
drink water regularly and as often as possible (drink at least 1.5-2 liters per day pure form, that is, in addition to soups and juices);
minimize salt intake, any foods for proper nutrition can be eaten unsalted. The natural taste of the product will become even brighter and more distinct. Believe me, this can and should be achieved, the only question is the formation of new habits;

Attention! Salt is deposited on the walls blood vessels and also complicates water exchange. Both lead to metabolic disorders, the development of hypertension and atherosclerosis.

do not eat late in the day (closer to the night, the body is rebuilt to fall asleep, even if you are an “owl” - go to bed late and get up late);
reduce the size of portions (at least a little bit), and if it is difficult and obviously not full, switch to fractional meals. The interval between meals should be at least 2 hours.
give up "fast" carbohydrates - cookies, cakes, sweets, waffles, various sweet crunchies;
preference should be given vegetable food, especially fresh vegetables and fruits that have not undergone heat treatment. For weight loss, it is extremely important that the body is intensively cleansed of toxins and toxins, and dietary fiber (fiber) perfectly copes with this task;
make sure you eat fewer calories than you burn. As a result, accumulated overweight will begin to be spent - energy will be split from reserves, and not from new food entering the body. The process of your weight loss will noticeably increase;
get rid of bad habits, smoking and alcohol are ardent opponents of a healthy lifestyle;
at first, do not try to get involved in all the theories at once - separate nutrition, vegetarianism, veganism, raw foodism. Any drastic changes will bring stress to the body, so avoid harsh drastic measures.

Observation and analysis

What needs to be done to make the process easier:

carefully monitor the results of losing weight - keep a notebook where you will make any changes;
get a food calorie table (you can find it on the Internet, just use reliable web resources with a good reputation);
act systematically, not episodic.

Attention! Remember that 1-2-time measures do not bring visible results. The effectiveness of weight loss measures can only be judged if new system nutrition is practiced for at least 3-4 weeks.

Control and statistics will help identify those products that do not suit you due to individual reasons. And vice versa, it is expedient to promote the most successful solutions in the future. It will be useful:

at least once a week check your arterial pressure and weight;
track the strength of appetite, hunger, satiety threshold, analyze the quality of sleep;
before the start of the experiment and at the end of the experiment general analysis blood - you will be pleasantly surprised by the difference in the direction of improvement.

Slimming food set

Each food name has a number of features, but in general it makes sense to group foods by related characteristics, so that it is easier and more convenient to understand their general properties.

Cereals and legumes

What are the benefits of cereals? They contain complex carbohydrates and a number of vitamins (A, I E, group B). From the breakdown of carbohydrates, energy is obtained, due to which the body receives activity.

brown and brown rice;
whole wheat;
buckwheat;
millet;
barley grits;
oats;

Attention! Whole or at least ground oats are much healthier than Hercules flakes (when processing oat grains, a valuable shell is removed).

beans;
peas;
lentils;
beans.

Fats

Fats must be supplied to the body - without them metabolic processes disrupted, and the cells will not receive important trace elements. But only eat fat-containing foods not of animal origin, but of plant origin:

unrefined sunflower oil, olive, linen, corn and others;

Attention! Avoid buying refined and especially the so-called deodorized oil. Its usefulness is neutralized during processing.

avocado;
unroasted nuts - pine nuts, walnuts, earthen, hazelnuts, cashews, almonds;
sunflower seed (also not heat-treated - it is enough to dry the seeds, but in no case fry them).

Fruits, vegetables, greens

Without fruits and vegetables, you can’t count on high weight loss results. The fact is that fruit and vegetable products consist of a large percentage of fiber, which is also called fiber. dietary fiber. With their help, the intestines are cleaned, and even in the most inveterate warehouses. Thanks to this, the body gets rid of toxins, improves blood circulation and digestive function.

Few details:

grapefruit - powerfully burns fats, and also lowers insulin and, as a result, leads to a decrease in appetite;
ginger - enhances metabolism, stimulates digestion, removes toxins and toxins, strengthens the nervous system and hormonal background(which is very important for normalization of weight);
dill, parsley, cilantro, green salad - powerful means to get rid of excess weight, rich in vitamins and vegetable acids;
figs - quickly satisfies hunger, improves digestive function, moreover, it contains few calories, despite the fact that it is very sweet;
zucchini, cucumbers, eggplant, celery, cauliflower and Brussels sprouts - although they are used boiled, they are indispensable for ensuring good bowel function;
chicory - improves digestion, normalizes blood sugar levels, strengthens the immune system;
green tea - promotes the breakdown of fats and bad cholesterol;
apples and pears - help satiety, low-calorie, rich in pectin;

Attention! Consume at least 300-350 g throughout the day vegetable fiber. The bigger, the better. Try to ensure that the lion's share of this amount goes to food in its raw form.

sour milk

Try to give up sour cream and milk - both whole country (it has too much fat and casein, which complicate the work of the stomach), and store-bought (most often this is a half-synthesized product, useless or even harmful).

Instead, lean on such "sour milk" as:

kefir;
cottage cheese;
yogurts;
lightly salted cheeses;
serum.

Their benefits are as follows:

protect the microflora gastrointestinal tract;
neutralize putrefactive bacteria;
improve digestion and intestinal motility.

Meat, fish, seafood

Restrictions on meat mainly concern fatty varieties - pork, beef, lamb are undesirable. Preferred:

rabbit meat;
turkey meat;
chicken (especially white meat - breast);
veal.

Any fish is suitable, it is advisable to alternate and diversify the fish products used. Pay attention to such types of fish as:

herring;
flounder;
pollock;
perch;

Contrary to prejudice, this fish is by no means the food of the “poor and deprived”. On the contrary, it is extremely useful - low calorie content, rich in phosphorus, no cholesterol.

Red fish must also be in the diet:

salmon;
trout;
pink salmon;
tuna;
char;
salmon.

It has a lot fish oil(Omega 3 is a necessary substance for strengthening the circulatory system).

The following seafood products are extremely useful:

mussels;
shrimps;
seaweed;
squid.

In deep-sea conditions, underwater inhabitants accumulate a lot of silicon, phosphorus and other elements, without which the construction and rejuvenation of cells human body would be ineffective.

As you can see, organizing proper nutrition and starting to lose weight is a completely solvable task. There would be a desire, as well as an understanding of the mechanisms of food digestion by your body. Also remember about additional measures that will enhance the effect. These are sports, oxygen baths, a positive attitude.

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. Vegetable culture is highly valued by doctors because it cleanses the blood of bad cholesterol, resists the development malignant tumors, raises protective functions 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, supporting everything vital important features organism, provide and healing 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, 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 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 large. 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 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 treat, 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, tonic, tonic effect. it natural medicine recommended for use in vascular disease, digestive disorders, anemia.

Fish

Contains omega fatty acids, protein, phosphorus, has a beneficial effect on blood circulation, strengthens the immune system, helps to increase the concentration of cholesterol useful compounds, refers 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 fighting increased level 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 recognized by science 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.

Healthy foods are those that are optimally balanced. herbal products, fats, which are beneficial acids, dietary protein. 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.