Principles of healthy eating
Proper nutrition is the basis of good health and well-being.
In today's world, where fast food, processed foods, and a fast pace of life prevail, it is extremely important to stop and take a close look at what we put on our plates and what we use to fuel our energy.
For physical and emotional health, we need to provide our body with a full range of nutrients: proteins, fats, carbohydrates, vitamins and minerals, says therapist Lyudmila Frolova .
- proteins are vital for tissue repair and growth;
- fats serve as a source of energy and help absorb fat-soluble vitamins;
- Carbohydrates are the main source of energy for daily activities.
- vitamins and minerals - support metabolic processes and immunity.
It is extremely important to maintain variety in your diet, as different foods contain different combinations of nutrients.
- Vegetables and fruits should be a staple in your daily diet. They are rich in vitamins, minerals, antioxidants, and fiber, which are vital for maintaining health and preventing disease.
- Whole grains such as brown rice, oatmeal and whole grain bread are sources of slow carbohydrates, fiber and serve as an excellent energy base.
- Speaking about protein-rich foods, we cannot help but mention such an affordable and very healthy product as capelin. In the past, this fish was clearly underestimated and the Soviet stereotype of "cat fish" still lingers behind it. However, how good this "cat fish" is... In Japan, where healthy eating is part of the national culture, capelin is a valuable delicacy, and its price is about 800 rubles per kilogram. Just 100 grams of capelin stewed, baked or boiled is enough to fully satisfy an adult's need for polyunsaturated fatty acids. Rich in proteins and microelements, capelin helps to satisfy hunger, preventing overeating and spontaneous snacking.
It is also extremely important to provide the body with enough clean water. Avoid excess sugar, salt and saturated fats - this will lay the foundation for the prevention of cardiovascular diseases and diabetes.
Look for foods low in trans fats and try to minimize your intake of fast carbohydrates and, of course, alcohol.
When planning your diet, pay attention not only to the caloric content and nutritional value of foods, but also to their compatibility. For example:
- Proteins and complex carbohydrates do not go well together because they require different conditions in the stomach for digestion. Eating proteins together with starch-free vegetables is a more preferable option. Vegetable proteins from legumes complement cereals well, allowing the body to receive the full range of essential amino acids.
- Sour fruits should be consumed separately from other foods, especially dairy products, to avoid fermentation and discomfort in the digestive system.
Earlier it was reported that one popular product was named that should not be eaten with pasta .
