Wholesome healthy food products are the basis for long and happy life, tasty and long life. There is no exact information in any source for how many years you will live if you have followed various diets and just ate healthy foods all your conscious life. This is determined by a large number of circumstances and reasons. However, a healthy diet has never harmed humans. On the contrary, scientists have long proven that people who follow a sleep schedule, eat right, and play sports are much happier than those who do not take care of themselves and live as they can.
Healthy eating rules
More often than not, this is an early rise to work, along the way a cup of coffee, and not a healthy breakfast. Then snacks on junk food like chips, a long-awaited dinner, to which the stomach already drives and twists and it is then that an ordinary person overeats as much as he can. Then again tea-coffee with cookies-buns, and in the evening again a lot of food, after which the person goes to sleep. And then people wonder why they get fat, there are serious problems with their own health. There is no food tastier and healthier in the world than:
- all kinds of nuts (each is good in its own way)
- fresh fruits and berries
- fresh vegetables
Ideally, 50-60% of your diet is plant-based. Low-use carbohydrates are not more than 25% and the remainder falls on protein products, that is, meat.
The essence of all proper nutrition is to facilitate the work of our already suffering digestive system. The presence of fats, nutritious carbohydrates, meat and proteins, and other trace elements is always necessary.
Our digestive system spends a certain amount of time digesting each type of product. Foods such as bee honey or light fruits or juice are digested much faster than heavy starches and proteins. The first up to 15 minutes, the second are absorbed for hours. Therefore, it will be much healthier to eat something sweet before the main meal, and not after, as is customary for almost everyone.
The benefits of water
The same situation is with water. It will be equally useful to take before meals. For water that enters the stomach after or with food dilutes the hydrochloric acid necessary for the digestion of the food eaten. Also, even more often, eating food causes a fermentation process in the stomach. And do not forget that drinking food is also harmful to saliva, which does not feel the need to be secreted to soften food that has entered the mouth.
However, the usefulness of water cannot be denied. Even dietitians recommend that you drink regular water in small sips between meals. Don’t skimp on treated water – do not save on health. The norm for a healthy adult is 2 1/2 qt per day. Its amount increases if you want to lose weight. If you do not consume such an amount of liquid per day, then the water-salt balance is noticeably reduced. In addition to water, it will be equally useful to use, for example, green tea or herbal tea (consult your dietitian).
If possible, try replacing fried foods with steamed, stewed, or baked foods. Artificial semi-finished products such as all kinds of sausages are not healthy food products. But if you still can’t go without fried, then at least use olive oil, it is much healthier than other vegetable oils.
If you didn’t know about the importance of chewing food well, then it’s never too late to learn, because it is also very important.
And also, do not eat food that is too hot or cold. Excessively hot food will first burn your mouth, and then your stomach, along with the walls of the esophagus, which may well lead to ulcers. Cold food is also harmful – it disrupts the digestion process because it “wants” to quickly “leave” the host’s stomach. Mineral water does not mean carbonated (that is, what we call mineral water). Do not overuse drinks with a lot of bubbles, this leads to a decrease in your bone density and the rapid development of osteoporosis (you are even better off not knowing what it is).
Healthy food products – who are they, let’s get acquainted
It is best to get carbohydrates (especially in the form of starch) from potatoes and grain products. They provide you with the minerals and vitamins you need for a healthy life. For example, phosphorus, magnesium, iron, and potassium. Almost no product will saturate you like the ones listed above because it is a fiber that gives us this feeling of satiety and speeds up the body’s metabolism. This is the very first group of healthy foods. If you are already rich in fiber, then it’s time to think about fruits and vegetables. There is no better source of beneficial minerals and vitamins than these delicious guys. Berries with dried fruits can also be safely attributed to this group.
Everyone knows from childhood that milk and other dairy products are very useful. And they are useful precisely due to calcium and protein, which the body assimilates more easily than, for example, meat protein. Such foods are good for the gastrointestinal tract. These include cottage cheese, drinking yogurts, and kefir. Fatty acids, phosphorus, and also vitamin B12 will help us get:
- chicken eggs
I am not a vegetarian and I believe that without meat a person cannot exist and call himself healthy. Even more fatty acids can be found in foods such as sour cream, fish oil, butter, and lard. It is better to dose them, otherwise, it will lead to obesity.
Connoisseurs of red wine rejoice, this is also a very healthy product. Resveratrol – an antioxidant found in the skins of red grapes, protects the heart and reduces blood cholesterol levels.
Do not forget that storage and preparation of the product is also an important factor. You do not need to think that if you bought potatoes or meat, then you became healthier – it is also important to be able to cook it all deliciously and so that it is useful. It will be much healthier to consume bee honey than, for example, chocolate or other sweets.
Yes, cookies and cakes contain carbohydrates (sucrose) and are not healthy foods. Honey contains more digestible carbohydrates, useful trace elements, and vitamins. Therefore, if you want something sweet, but healthy, then bee honey will help satisfy both desires at the same time. Sugar can be substituted for xylitol and other sweeteners.
5 best snacks (snacks)
Snacks are an important part of our diet. Even if you take the time to eat three healthy meals a day, you can still feel hungry at any time of the day. What’s the best solution? Healthy snacks, of course. Snacks in the daily diet are very important because our food does not always meet the needs of the body. Snacks throughout the day can help keep hunger at bay until your next full meal. We usually prefer sweet or savory snacks.
- Nuts. The best choice. They are full of healthy monounsaturated fats and can keep hunger at bay for a long time. A small handful of nuts is acceptable. You can also eat peanuts, almonds, pistachios, cashews, walnuts, or soybeans. Studies are showing that you will not gain weight when you eat nuts for a snack.
- Low-fat cheese. Cheese contains calcium, which is very beneficial for the body. It is important to choose low-fat cheese.
- Vegetables. Can be eaten raw, with gravy or salad dressing. Broccoli, carrots, celery, cucumbers, cauliflower, green peas, tomato slices, etc.
Many people have the same problem – being overweight as a result of overeating chocolate and candy. So switch from chocolate to hot chocolate drink. There is a big difference. A mug of hot drink contains only 140 calories and 3 grams of fat, while a medium chocolate bar contains 240 calories and 13 grams of fat. Also, if you like to eat sweet snacks, then keep your refrigerator full of fruits. This is the best way to enjoy healthy sugary snacks whenever you want.
- Fruits This is a naturally sweet, healthy snack. Can be eaten whole, halved, sliced, cubed, or wedged. Try dried fruits – apricots, cranberries, raisins, pineapple, papaya, and others without added sugar. Frozen Fruit – Freeze grapes or cook frozen blueberries, peaches, strawberries, and melons.
- Dried fruit mix It is the perfect snack when you are away from home. You can cook it yourself. The mixture is easy to prepare and store in a sealed container. What you need to make a dried fruit mixture: peanuts, almonds, pumpkin seeds, cashews, sunflower seeds, and dried fruits such as apple, pineapple, dried apricots, raisins, or cranberries. Combine some of these foods for healthy muesli. Enjoy!
So it’s natural to feel hungry at a certain time. Snacks are the best way to satisfy hunger and get all the vitamins and nutrients our bodies need. Remember: snacking is important, but healthy snacks are healthy foods!
Conclusion: healthy food exists, you can live