Существуют три составляющие human health – ежедневные walks in the fresh air, sports and proper nutrition. Last item implies eating healthy products in raw or processed form. However, find natural products on supermarket shelves are difficult, but if you know about them benefit. We have prepared for you a rating of the top 10 most useful food.
Contents
Berries
There is no one who does not like berries for their taste, aroma and benefit to the body. They contain all groups of vitamins, large the amount of minerals required fiber and a large amount other nutrients. The main property of berries – reduction the acidity of the stomach, because the oxidation processes are destructive for organism, they reduce immunity, accelerate aging, so that a person develops a variety of pathologies.
Use freshly harvested berries if possible, but there are two Ways to Preserve Their Useful Ingredients: Rub With Sugar Or to freeze. Useful properties of berries:
- With a low calorie quickly eliminate the feeling of hunger.
- The presence of antioxidants activate the production of collagen, thanks to which the skin is in excellent condition
- Cellulose normalizes digestion, reduces pressure, cleans excess cholesterol in the blood.
- Folic acid is necessary for pregnant women, as it helps the work heart, struggling with stress.
- Sour berries have on the body wound healing anti-inflammatory, antiseptic effect.
Fruits
In second place are the most healthy foods – this is fruit. These are edible fruits that do not need thermal processing. After all, we know that the more processed food, the less they have useful properties. After eating fruits does not cause a feeling of heaviness in the stomach, therefore, it is a useful food for pregnant women. Fruit composition contains vitamins, minerals, fructose and other beneficial substances for the body, depending on the type of fruit. How much fruit beneficial to the health of the human body, consider in each a separate case.
- Яблоки. These are the most wholesome fruits that available at any time of the year. Due to the high fiber content they improve intestinal motility, shackle in the body toxic compounds, destroy pathogens, fight colds and viral diseases.
- Авокадо. Fruit contains healthy substance – glutaine, which blocks carcinogens, improves digestion, relieves stress on the liver. Avocado contains Beta-carotene, improves vision.
- Грейпфрут. Promotes improvement in the body metabolic processes, fat burning, food assimilation. Helps remove toxins.
- Mango. This delicious fruit is able to heal wounds, strengthen immunity. With regular use prevents arthritis. Fetus avocado contains the daily intake of vitamin C.
- Лимон. Its antioxidant properties are known. long. This is the number one rescuer for colds and other diseases requiring a large dose of vitamin C. Effectively fights with any bacteria. Lemon juice is a strong fat burner, therefore effective in treating obesity.
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Vegetables
One of the most healthy foods in the world is vegetables. For normal vital functions of the body, they are of great importance, because they are the main source of many macro and microelements, carbohydrates, vitamins, pectins, essential oils, phytoncides and organic acids. For некоторых людей (вегетарианцев) овощи – it is the only source of nutrient biologically active substances. In the composition of some vegetables (garlic, pepper) are contained flavors that ordinary food will convert to appetizing easily digestible dishes. The more different in the kitchen vegetables, the more benefits brings food.
Regular consumption of vegetables (cabbage, lettuce, carrots) normalizes intestinal microflora, reduces the formation of harmful substances inhibits putrefactive processes. These are good for health. foods stimulate the motility of the gastrointestinal tract and secretion of digestive glands. Vegetables – это продукты диетические. They have a therapeutic and prophylactic effect, activate resistance of the body to the harmful effects of the environment and infectious diseases. In the daily diet of a person should be not less than 30% of vegetable dishes.
Legumes
Beans are the most beneficial vegetables in terms of protein content. AT This unique food product contains 40% of protein compounds. (almost like in meat), starch, fiber, vegetable fats, useful carbohydrates. AT этой культуре находятся витамины (РР, С. B, А), пектины and trace elements (iron, magnesium, sulfur, phosphorus, calcium). With high nutritional values of legumes have low calorie: 57 ккал/100 г. ATведение бобовых в рацион питания имеет изрядное number of benefits for the body, but you should know that they all take effect only after heat treatment. AT legumes are not eaten raw, except for rules – young grains resembling sugar green peas.
Honey < / h2>
Характеристики продуктов питания, полезных для human health, содержат множество необходимых организму веществ, но столько питательных элементов, как в натуральном меде, найти трудно. It contains glucose, fructose, a number of vitamins of groups B and C, rich in minerals (sulfur, sodium, magnesium, chlorine, sodium, potassium, calcium). AT составе меда находятся ферменты – катализаторы обменных процессов в организме (амилаза, каталаза, дистаза и прочие). Such a rich composition of the product determines its benefits:
- Fully absorbed in the body; < / li>
- Reduces the rate of aging, protects against free radicals; < / li>
- Has an antimicrobial, anesthetic, antiviral effect; < / li>
- It has a slight laxative effect, helps with gastritis; < / li>
- It has a calming effect, improves well-being; < / li>
- Increases resistance to diseases. < / li> < / ul>
Nuts < / h2>
Nuts are foods that adults and children love. ATрачи-диетологи рекомендуют включать в ежедневный рацион орехи, ведь их энергетический потенциал высок – все виды способны зарядить энергией надолго. This unique product for a long time retains its healthy properties and taste. Walnut fruits contain a lot of beneficial vitamins and minerals that have a great impact on human health.
Complex proteins are responsible for tissue renewal, and unsaturated omega-3 fats maintain normal fat balance. Although nuts, especially walnuts, have more calories than chocolate or bread, but they give a person a great energy potential. Simple carbohydrates prevent obesity, and a small amount of glucose allows people with a diagnosis of diabetes to use them.
Fish < / h2>
What foods are good are fish. Its fillet is a rich source of vitamins, polyunsaturated fatty acids, micro and macro elements. River fish contains less fat and protein, but more fat-soluble vitamins A and E, which increase the body’s resistance to various infections, as well as vitamin D, which strengthens the bone tissue.
Fish from the depths of the sea is rich in bromine and iodine. It nourishes the body with such beneficial elements as zinc, manganese, phosphorus, potassium, etc. Sea food contains vitamins of group B, PP, C. Fish feeds the body with the famous omega 6 and omega 3, which are contained in the cells of the human brain. Fatty acids minimize the development of atherosclerosis, are the builder of cell membranes, reduce the level of “bad” cholesterol. ATысокое содержание фосфора благотворно сказывается на высокой продуктивности, устраняет плохое настроение, вялость.
Green Tea < / h2>
This product appeared in the diet of the Slavs recently, but has already managed to prove its worth. Green tea is a source of vitamins, amino acids, organic compounds. With этом он низкокалориен, поэтому широко используется в диетическом питании. Green tea is a nutritious and healthy drink containing vitamins A, C, E, K. P, B. It is a strong antioxidant that protects people from viruses. The presence of caffeine helps to stimulate the nervous system. Green tea has an awakening effect, therefore it is valuable for people who lead an active lifestyle.
Olive Oil < / h2>
This Mediterranean product is a valuable source of vitamins and antioxidants that help strengthen bones, intestinal walls, and muscles. Unsaturated acids (linolenic, oleic, linoleic) rejuvenate the skin, prevent heart disease, prevent obesity, so olive oil is part of all the world weight loss diets. ATитамины А, Е. Д, К борются со свободными радикалами, препятствуют старению. Useful properties of this diet product:
- prevention of obesity, diabetes; < / li>
- normalization of blood pressure; < / li>
- fast healing of cuts, ulcers, wounds; < / li>
- pronounced choleretic effect; < / li>
- weight reduction. < / li> < / ul> |
Wholemeal Bread < / h2>
Bakery products may not be the most useful food, a list of many ratings of useful products, in any case, does not contain them. But we would like to dwell on bread, which is made from wholemeal flour. Regular use of such a product will eliminate the risk of hypertension, since the raw grain contains useful components that can fight high blood pressure.
The presence of fiber allows a long time to digest the product, which gives a rapid saturation. Therefore, any diet involves the moderate use of wholemeal bread. If you want to preserve the health of the heart and blood vessels, consume daily 80-100 grams of a useful product from raw grains. < P>