What foods should be included in your daily diet in order to improve your condition, be alert and efficient, and also minimize various pathologies, “AiF” told nutritionist Irina Mansurova.
A person’s diet has a significant impact on all his systems, without exception – from the digestive to the reproductive. It is necessary to go not along the path of prohibitions (on the contrary, this will lead to an even greater desire to eat a forbidden food). It is important to simply take into account the physiological needs and energy value of products.
What foods should be in the diet every day?
Eggs
They are considered an essential part of a healthy human diet. It is best to use them for breakfast. Such a product is a source of vitamins D, B2, B12, choline, iodine, folic acid and antioxidants. Eggs have a positive effect on the heart and joints, help saturate the body with energy and control appetite. They are also needed for gaining muscle mass.
Vegetables
Also on the list of daily necessary products are vegetables. They are tasty and nutritious, their main advantage is that you can eat such products almost unlimitedly. It is recommended to use vegetables in your diet in an amount of at least half a kilo per day.
Each vegetable has its own task. For example, cabbage various kinds – broccoli, Brussels sprouts, Chinese – help activate a gene that protects the lungs from damage by toxins, respectively, it helps reduce the risk of respiratory diseases and even provides prevention of lung cancer.
Carrot helps improve eye health. Particular attention should be paid celery. It not only has a negative calorie content, but also the ability to strengthen bones, because it contains silicon, which is part of the molecular structure of the bone apparatus. In addition, it strengthens the immune system. And celery has a certain intoxication effect.
tomatoes needed to protect against cardiovascular disease. The risk of such pathologies from their use is reduced by a quarter. This is possible due to the lycopene in the composition of vegetables. Positively affects the work of the heart and blood vessels potato. But the only caveat is only if it is baked, not fried.
It is best to opt for seasonal and local varieties. Vegetables should be subjected to minimal heat treatment, for greater benefit, you can supplement them with herbs.
Meat
Such a product must be present in the diet as a source of protein. But here, rather, not as a daily, but as a frequently used one – it should be used 3-4 times a week. It also contains dietary fiber and other valuable substances that strengthen the immune system. And it is desirable to eat meat in the morning.
On those days on which meat is not provided, it is necessary to compensate for protein with tofu, legumes. Another option for replacing meat, but not on an ongoing basis, is buckwheat. She is a champion in protein content and can be perfectly supplemented with a diet. There are 18 amino acids in such cereals, the highest concentration is lysine, tryptophan, arginine, methionine, valine, glycine and others.
by-products
Their nutritional value depends on the source from which they are obtained. But most are extremely nutritious. And often even more nutritious than meat. They are rich in B vitamins, minerals, iron, magnesium, selenium, zinc and fat-soluble vitamins. There is a lot of easily digestible iron in the liver, tongue and heart.
Fish
Fish contains valuable animal protein, which is involved in all key body processes. Fish is also known as a source of omega-3 polyunsaturated fatty acids. For example, salmon on a regular basis helps to strengthen the cardiovascular system, improves brain function. Tuna in the human diet helps reduce the risk of developing Alzheimer’s disease, activates blood circulation in the brain, prevents inflammation, and stimulates cells. Sardines are rich in vitamins B, A and D. In addition, they contain phosphorus, iodine, calcium, potassium, sodium, magnesium, zinc and fluorine. And most importantly, fish is easily digested and energizes the body.
Walnuts
It is an indispensable product for daily use. They are among the anti-inflammatory foods, include many nutrients and beneficial substances that support the immune system. They can help reduce stress. Almonds are also worth considering for your daily diet – they include fiber, protein, calcium, zinc, magnesium, copper, phosphorus, iron, and B vitamins.
A great solution would be hazelnuts as a snack. It stimulates the active work of the heart and blood vessels, improves brain function, lowers blood sugar levels, helps prevent cancer, and is also useful for maintaining the beauty of skin and hair.
Cashew strengthens blood vessels, lowers cholesterol. It can be used by diabetics with type 2 disease. Pecans can also be included in a daily handful of nuts – it is recommended for spasms and convulsions, contains a rare vitamin B3, which prevents plaques in the vessels. Pistachios have a tonic and stimulating effect. They are rich in vitamin B6. Pine nuts help to give energy and improve heart function. With their help, you can adjust the level of hemoglobin in the blood.
But you can’t eat a lot of them – 2-3 tablespoons a day or a couple of handfuls are enough.
Dairy
These are yogurts, cheeses, dairy products. They can be every day, but 100-200 grams. If a person is lactose intolerant, they can be replaced with foods rich in vitamin D and calcium. It is best to choose yogurts without additives. The natural version is rich in calcium and other body-strengthening substances. It has a positive effect on the microflora.
Whole grain products
Whole-grain bread and rye variants, durum wheat pasta, cereals, and bran are all healthy complex carbohydrates. Long-term absorption helps slow the rise in blood sugar. And the instability of sugar indicators is usually accompanied by nervousness, mood changes. In addition, whole grains help reduce the risk of developing chronic processes, improve the functioning of the digestive system, reduce symptoms of inflammation, normalize sleep and nourish the brain.
Drinks
A valuable source of antioxidants is green tea. It strengthens the immune system, has a certain rejuvenating effect, as it helps slow down cell aging.
Also, an important item in the daily diet of a healthy person is simple drinking water. 30 ml per kg of body weight is the standard recommendation. Water cleanses the body and saturates every cell with water and oxygen.
All these products should be prepared with a minimum of sugar and salt. It is worth giving preference to such cooking options as boiling, stewing, baking and steaming.
