“We are what we eat,” ancient philosophers said, and we often hear this saying, but few take it seriously. Over the past 30–40 years, the food industry has begun to closely interact with the chemical industry, forming a very successful symbiosis. Successful, of course, not for consumers, but for producers of those products that are sometimes very difficult to call food.
Most of us think that our diet is quite healthy. In fact: alcohol is exclusively “in moderation”, we don’t buy shawarma at the station and we don’t eat belyashi, from which, as in that joke, “you can assemble a cat”. Therefore, we eat healthy food. But this is a big misconception. About 80% of what we buy in the supermarket can hardly be called food. This is a certain substance made of complex chemical compounds, which only thanks to modern technologies looks like food, has a pleasant smell, taste and color. But all these qualities are determined only by the set of chemical transformations that the original product has undergone.
The simplest example is dairy products. Only the deaf have not heard of their benefits. However, he probably read about them. By regularly buying dairy products, we are under the illusion that we are eating wholesome, healthy food. However, if we look at the expiration dates of most dairy products, we can see that they sometimes reach a month, or even more. Think about it: can a natural dairy product be stored for a month? And why is this happening? In general, why does the product begin to deteriorate? Because it is consumed by bacteria. And to make the product unattractive to bacteria, it is, roughly speaking, poisoned with chemicals. These chemicals in the composition are modestly called “preservatives”. In fact, it is real poison. And think: if even bacteria (some of which survive and multiply in the crater of a volcano and in pure alcohol) do not eat the product, is it worth eating it for a person?
Suppliers have no choice: consumption volumes have grown so much over the past few decades that they are forced to produce huge quantities of products, transport them over long distances, and most importantly, store them for a long time and not in the most favorable conditions. Manufacturers are forced to generously flavor their products with preservatives. Therefore, the food that is familiar to us cannot be considered healthy at all. Most chemical additives have a detrimental effect on our health. Some temporarily poison the body, and some are not removed from it at all and, accumulating, provoke various diseases, including oncology.
Healthy foods
Without proper nutrition it is impossible to maintain health. A healthy lifestyle is impossible without healthy and natural food.
Photo: Yandex.Pictures
A balanced diet is a step towards good health and well-being. If the food is varied, if it includes products of both animal and plant origin, then you can be sure that our body receives everything it needs for life without any special effort on your part.
Healthy foods should not be easily present in the diet; it is necessary to follow a diet. With regular meals, at the same hours, a conditioned reflex is developed. Gastric juice is secreted more actively and the best conditions arise for the digestion of food.
How to properly plan a healthy nutrition menu?
When creating a menu for weight loss for a week at home, it is worth considering some recommendations:
- Consider the calorie content of foods. The proper nutrition regimen says: the lion's share of what you eat will be vegetables and fruits, which enrich the body with fiber. The fourth part of the general menu includes proteins and a similar amount of grains and legumes.
- Stick to smaller meals. An approximate weekly menu involves 3 meals a day, with snacks between them.
On a note. It’s not difficult to figure out how to properly create a nutrition menu for weight loss by tracking the list of necessary products.
Cabbage
This vegetable has many varieties and they all contain a rich set of nutrients and vitamins. Cabbage is famous for its very low calorie content and delicate taste. A list of healthy foods cannot be complete without cabbage. It is indispensable in dietary nutrition.
Cabbage contains glucose, proteins, fructose, pectin, fiber, starch and mustard oils. High content of microelements such as potassium, magnesium, phosphorus, calcium and iron. Any type of cabbage contains a whole complex of vitamins: B1, B2, B6, A, E, PP. And white cabbage is not inferior even to citrus fruits in terms of vitamin C content.
Pickled white cabbage is especially useful. The beneficial properties of sauerkraut are much higher than those of plain cabbage. You can read about how to ferment cabbage here.
Schematic power mode
As an example, the daily calorie content is 1500 kcal. If you play sports, then you need to slightly increase your calorie intake by about 200 kcal. A daily diet with a balanced distribution of BJU can be like this:
- 7:00 - first meal (400 kcal): 160 grams of carbohydrate food (for example, porridge), 10 grams of fat and 50 grams of protein. Coffee or tea as desired, 200 ml.
- 10:00 - second (250 kcal): 100 grams of cottage cheese (i.e. protein), 1-2 tbsp. spoon of sour cream 10%, 1 apple or other fruit.
- 13:00 - third (400 kcal): a bowl of soup - 250 ml, 150 grams of carbon food, 10 grams of fat, coffee or tea - 200 ml.
- 16:00 - fourth (250 kcal): 100 grams of protein, 20 grams of fat (several nuts).
- 19:00 - fifth (200 kcal): 100 grams of protein food (for example, fish), 100 grams of fiber (ie, vegetables), 5 grams of fat (oil for vegetables).
Onion
Onions are a well-deserved favorite of all cooks and housewives. Rarely can a dish go without onions. Onions are most useful in salads, where the vitamins they contain are preserved. The more vitamins and microelements a product contains, the more beneficial it is.
Healthy foods are not always the sweetest and tastiest. Most often they are bitter, pungent, with a pungent specific odor. All this directly relates to onions.
Onions are rich in vitamins B1 and B2, which have a positive effect on digestive functions, the functioning of the cardiovascular system and metabolism in the body. Onions also contain vitamins C, PP and provitamin A - carotene.
One of the main advantages of onions, which classifies them as useful products, are phytoncides. Phytoncides are volatile substances that have a powerful disinfecting effect; they can destroy pathogens of many diseases. Diphtheria, tuberculosis, anthrax - everyone is afraid of onions.
Carrot
Photo: Pixabay
Healthy foods cannot do without the beautiful orange carrot. Carrots stand out from the list of healthy foods due to their sweetish taste.
It is rich in beta-carotene, which, when entering the body, is converted into vitamin A. Carrots also contain vitamins B, C, D, E and K. The vegetable is especially useful for children.
Carrots help remove toxins from the body due to their antioxidant properties. Its juice improves vision, reduces the risk of cancer, improves digestion and tooth structure. Carrots are good for the nervous system and for improving performance.
Beet
Beets are rightly considered one of the healthiest vegetables. It is necessary for those who want to cleanse their body, which is why it is included in the list of the most useful products.
A unique combination of calcium salts 5% and sodium 50% allows it to be used for cleaning blood vessels. Healthy beets reduce blood pressure and improve the functioning of the cardiovascular system. In addition, beets are rich in phosphorus and iron, contain vitamins B1, B2, C, P.
Beetroot regulates digestion, which is why it is included in the menu of some therapeutic diets. Healthy beets contain betaine, which promotes the breakdown and absorption of food proteins. Betaine is involved in the formation of chylin, which increases the vital activity of liver cells and improves the functioning of this important organ.
Beets are a useful product and component of the diet for diseases of the liver, kidneys and bladder. It is strongly recommended to eat beets for those who suffer from hemorrhoids. Fiber from beet root vegetables enhances intestinal motility and is a good laxative for chronic constipation. Beetroot juice is an excellent choleretic agent. The list of healthy foods for our body would be incomplete without beets.
Cucumber
Cucumber has a beneficial effect on hair growth, the functioning of the excretory and cardiovascular systems of the body. It not only has a pleasant taste, but is also rich in substances such as calcium, phosphorus, sodium and chlorine.
The beneficial properties of cucumber are the qualitative composition of micro and macroelements. Due to the presence of iodine, potassium, sulfur and alkaline compounds, this vegetable helps maintain acid-base balance in the body.
Pectin substances along with fiber are the main beneficial friends. They improve the functioning of the gastrointestinal tract and suppress putrefactive intestinal microflora. Tartronic acid inhibits the process of converting carbohydrates into fats. This means that a healthy cucumber blocks one of the ways to accumulate excess weight.
Healthy foods help our body in many ways, and this completely applies to cucumber. Cucumbers, especially salted ones, increase appetite, improve the absorption of nutrients, reduce the acidity of gastric juice, and remove cholesterol from the body.
Cucumber pickle enhances the secretory activity of the stomach, so it is recommended to use it for stomach diseases with low acidity.
TOP 10 healthiest foods for the human body
Orthodox Christians are called to take care not only of their souls, but also of their bodies. After all, they will have to enter the future life after the general resurrection and the Last Judgment, so to speak, “comprehensively” - in the fullness of a transformed nature.
In addition, our longevity and the implementation of the good deeds we have conceived, which we wish to dedicate to the Lord, also depend on the strength and health of our body.
Finally, we should not forget that the body is God’s gift to man. And it, like all the gifts of the Creator, should be treated with care and precision.
Human health largely depends on the food he consumes. We present to your attention ten products that are considered the most beneficial for the human body (the TOP includes those products that are widely represented in Russia and are available to the majority of our fellow citizens):
1. Olive oil
Perhaps the most popular among vegetable oils, as it contains monounsaturated fatty acids, which are very good for the heart and fight cholesterol plaques. It can be added to salads, soups, porridges, many main courses and even taken on an empty stomach. The oil will save your heart and normalize blood pressure, and, thanks to the vitamins A, D, E and K it contains, help strengthen bones.
Olive oil is especially beneficial for children, as it stimulates bone growth. Olive oil is indicated for people suffering from diseases of the digestive tract, liver diseases and gall bladder diseases. Oleic acids contained in olive oil help strengthen memory and have a beneficial effect on mental processes.
In addition, it is worth remembering that oils are high-calorie products that replenish energy well during intense physical labor or sports.
2. Honey
“The best gift, in my opinion, is honey! Even the donkey will understand this right away,” the bear Winnie the Pooh used to say, and he was right a thousand times!
This is an extremely useful and necessary natural product in the diet, which increases the body’s resistance to many infections, strengthens the immune system and is the best source of energy.
Honey contains many vitamins, enzymes, microelements, organic acids and proteins. It is recommended to take it in the treatment of diseases of the liver, gastrointestinal tract, respiratory system, and simply for general strengthening of the body.
Honey contains kaempferol and quercetin. These substances help prevent depression (and keep your brain healthy) by reducing inflammation in the brain. Add honey to tea, porridge, drink boiled water with honey before bed, this will help you fall asleep faster and restore strength.
3. Fish in general and red fish in particular
Just imagine - 30 grams of fish products per day or three “fish” lunches during the week and the likelihood of developing a heart attack is reduced by 50%!
In its nutritional and culinary qualities, fish is in no way inferior to meat, since it contains proteins, fats, extractive and mineral substances, and in terms of ease of digestion of proteins it even surpasses the latter, it is not for nothing that the Lord and his disciples often ate fish...
Among all types of fish, sea fish is considered especially useful, since it contains a high content of dietary iodine and fatty acids necessary for our body. But even among sea fish there is the most useful one - red fish !
salmon as an example.
which is a record holder for the content of Omega-3 fats, which lower cholesterol levels, prevent certain types of cancer and vascular thrombosis, as well as Omega-6 and iron. Red fish lovers can more easily overcome depression, prevent memory loss and improve hair condition. Make it a rule to replace meat with fish more often, especially since this is prescribed for fasting.
4. Apples
An apple is not some exotic mango, lychee or durean! Apples also grow in Russia. Moreover, even in Siberia, famous for its cold climate. This means that this fruit is most accessible to us.
Eating apples slows down the growth of cancer cells, relieves inflammation, and normalizes stomach function. And besides, apples are a real storehouse of vitamins, such as C, B1, B2, P, E, and minerals (for example, manganese and potassium and dietary iron), beneficial for the human immune system and circulatory system.
Apples are used to prevent colds, as well as to treat serious illnesses such as malignant tumors .
5. Nuts
The Babylonians also noticed one of the main beneficial effects of eating nuts - strengthening memory and sharpening attention.
Russian markets now offer almost every variety of nuts – cashews, peanuts. hazelnuts, pistachios, walnuts, almonds, etc., so we won’t single out any particular nut - they are all extremely healthy.
Nuts normalize the acidity level of gastric juice, normalize intestinal functions, as mentioned above, have a positive effect on brain activity, relieve stress and very effectively saturate the body with vitamins - just a small handful per day is enough.
Nuts are also necessary for people suffering from diabetes, high blood pressure, joint diseases, mastopathy and fibroids.
6. Eggs
All eggs are also healthy - turkey, goose, quail... But we will talk about chicken eggs, as the most common.
One egg contains 15% of the daily protein requirement, which is easily digestible and includes a full set of essential amino acids. Eggs contain large amounts of zinc, iodine, omega-3 fatty acids and folic acid, biotin, choline, vitamins A, E, D, B12, B3, selenium, magnesium, potassium, phosphorus, iron and calcium.
The most useful way to eat eggs is to cook them “softened”, when the vitamins are not yet destroyed, and the pathogenic bacteria are already killed.
7. Tomatoes
Tomatoes are another storehouse of a large amount of vitamins, minerals and substances beneficial to the body. These substances include, in particular, tartaric, malic and citric acids. In tomatoes you can find vitamins: A, B2, B6, PP, E, rare vitamin K and others.
In addition to vitamins, tomatoes contain useful: fructose, glucose, mineral salts, iodine, as well as magnesium, iron, zinc, manganese, sodium.
But perhaps the most obvious benefit of tomatoes is that they contain a powerful antioxidant - lycopene. The peculiarity of lycopene is that it increases its beneficial properties in finished form, and not in raw fruits. A powerful natural remedy that has anti-cancer effects by preventing DNA mutations and cancer cell growth, it also fights brain inflammation and generally protects the brain. For best results, it is better to eat tomatoes with olive oil, because... in this case, lycopene is better absorbed.
8. Beans
Beans belong to the legume family and are its most useful member. Bean eaters live longer and look younger than others.
In addition, beans are very unpretentious and can be easily grown at a city dweller’s dacha or in the garden of a private household.
Beans contain a high amount of vegetable protein and potassium, necessary for the good functioning of the heart and other vital organs, and fiber - for better functioning of the entire gastrointestinal tract. It is also extremely low in calories and high in antioxidants. The amount of bean protein is superior to lamb, chicken and cottage cheese, and is on par in protein with grainy caviar and cheese products - good news for fasting people!
Relatives of beans: peas, beans and soybeans are also full of pleasant surprises and are recommended for food.
9. Seaweed (Kelp)
The Japanese who regularly eat seaweed get sick much less often and also have a very high life expectancy.
This is understandable, because seaweed is an almost ideal product, containing about 40 micro and macro elements that are combined with organic substances. Compared to regular cabbage, sea cabbage has twice as much phosphorus, 11 times more magnesium, 16 times more iron, and 40 times more sodium.
“Cabbage” also contains other rare beneficial substances: alginic acid, sodium alginate, potassium alginate, ammonium alginate, calcium alginate, agar and mannitol. Laminaria helps with thyroid diseases, tuberculosis and other diseases, quickly restores strength.
10. Onions and garlic
Onions and garlic have become famous primarily for their antibacterial effect. But not everyone knows that the vitamin C content in them is higher than in oranges, which means that a person’s own immunity will be strengthened. They contain vitamins: B1, B2, C, A, PP, potassium, allicin, flavonoids, calcium, magnesium, nickel and cobalt.
Russian sailors have long used onions and garlic on long voyages as a remedy for scurvy and vitamin deficiency. They will also lower blood cholesterol levels and help with liver diseases.
It is healthier to eat onions and garlic raw, and to get rid of the smell, it is better to brush your teeth once again.
Andrey Szegeda
LiveJournal
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Lemon
It is impossible to talk about the healthiest foods for humans without talking about lemon. This citrus fruit has a peculiar sour taste. One has only to remember about it and saliva forms in the mouth.
Lemon is rich in ascorbic acid, malic acid, pectin substances, madia and potassium salts, phytoncides, vitamins C, P, B and carotene. Lemon is an indispensable source of vitamin C in winter. Its smell improves mood and increases appetite.
Lemon juice mixed with water is useful for liver diseases, febrile and inflammatory diseases. Lemon peels boiled in sugar help improve digestion. Lemon juice and pulp are also useful at high temperatures; they help quench thirst. Lemon is a very useful product; it is indispensable in the treatment of scurvy, stomatitis and bleeding gums.
Apple
Photo: Pixabay
Healthy products cannot do without our favorite apple! This is the most popular and widespread fruit in our region. The benefits of an apple are explained simply: it contains vitamins C, B1, B2, E, carotene, calcium, phosphorus and iron.
Eating apples has a beneficial effect on the functioning of the cardiovascular system, the brain, and helps with obesity, hypertension, and atherosclerosis.
Apples are very useful: their juice and decoction can be used to treat liver diseases without any time limit. Apple juice made from sour apple varieties helps with diabetes.
Apple pectin helps to beneficially cleanse the body. It binds metabolic products harmful to the human body that are formed in the intestines.
Pectin also removes radioactive substances, neutralizes toxins and toxic substances that enter the intestines or arise in it due to inflammation and other painful phenomena. The fruits of wild forest apple trees are richer in pectin than cultivated varieties.
Apricot
This fruit not only has high taste, but also has many beneficial substances. It contains organic acids, vitamins A and B15. Apricots are rich in potassium salts and iron and are good for brain function due to their phosphorus and magnesium content.
It is no coincidence that apricots are included in the list of healthy foods. Apricots, their juice, compotes, simple infusions and decoctions are useful to all people without exception. They enhance digestion and have a healing effect on obesity, kidney and cardiovascular diseases. Apricots are used to thin mucus, as a gentle laxative, thirst quencher and antipyretic.
In any form they can be used for liver diseases. Apricots are necessary for children to stimulate growth and general strengthening of the body. The juice of this fruit has anti-putrefactive properties, so it is very useful for inflammatory processes in the intestines. In addition, apricot juice can be drunk with low and zero acidity.
Dried apricots – dried apricots – are recommended to be included in the diet of cancer patients. When it is necessary to establish a diet containing a limited amount of sodium and an increased amount of calcium, dried apricots are included in the most useful foods.
Dried apricots promote bowel movements; you can eat them raw or make compotes, jelly, and even fruit soup.
Sample menu for one week with recipes
For many contemporaries, developing a diet for yourself on your own is difficult for a banal reason - lack of time. Therefore, it is easier to find a ready-made detailed menu for weight loss and use it, perhaps adjusting it to suit yourself. This can be done quite simply - replace products with equivalent analogues. For example, instead of fish - chicken fillet, instead of an apple - a pear.
It is much easier to organize proper nutrition for weight loss if you have a menu for every day. If only because you can go to the store with a specific list of products. This way you are much less likely to be tempted and buy something harmful.
A healthy diet diary for weight loss for a week will simplify the transition to a healthy diet, where you can write down how much food you ate. Although on average it is recommended to consume 1500 kcal per day, for some this will not be enough for a day - if your lifestyle is active and mobile. Thanks to the diary, it will be easier to monitor your well-being, condition, weight and, as needed, adjust your diet, add or remove extra meals.
No disruptions or extra expenses
When choosing an approximate menu for effective weight loss, you should not immediately set yourself a maximum goal. Otherwise, a breakdown is almost inevitable. The main thing is that there are many different dishes in your diet: thanks to a varied menu, it is easier to switch to proper nutrition. And even experts recommend allowing yourself small weaknesses.
You can definitely include some forbidden sweetness in your weekly menu once, even if you’re losing weight. For example, it could be a piece of chocolate or a favorite dessert. They only recommend eating sweets before noon, so that fewer grams are deposited on the sides.
It’s convenient that you can choose a completely budget menu for proper nutrition for weight loss. Thanks to a clear weight loss program for a week, you can part with the stereotype that healthy eating is expensive. Most often, we simply don’t notice how we spend money, either on a dubious snack in fast food or on unplanned purchases in the supermarket - products that clearly contradict the principles of a healthy diet.
Monday
It’s better to start the first day of the week to lose weight with something tasty and healthy that can give you a positive attitude. Therefore, for breakfast you can prepare a glass of smoothie from low-fat kefir and berries, adding a couple of tablespoons of bran to it. For lunch it would be good to eat chicken broth with noodles and vegetables. For dinner, you can include baked fish with aromatic herbs on the menu, and prepare a vitamin salad with it - from cabbage, carrots and apples.
Vegetable oil is used as a dressing for proper nutrition. Sometimes it is permissible to add sour cream to the menu. When making snacks, you can allow yourself to eat a couple of fruits or cottage cheese with a cup of tea with lemon. It is better to avoid sugar altogether for the sake of losing weight. If you can’t drink tea or coffee without sweetening it, then you should add honey.
Tuesday
For breakfast you can drink a cup of hot coffee, eat an omelet and fresh vegetables. For example, from the ready-made menu, a cabbage and cucumber salad seasoned with sour cream is perfect. Lunch should be vegetable soup, a sandwich with hard cheese and an egg. In the evening, to lose weight, you can treat yourself to grilled salmon with bell pepper.
Wednesday
They suggest starting the day with boiled chicken breast, which goes well with fresh tomatoes. At lunch, pearl barley porridge with vegetables and veal will help you get enough. The ideal end to the day would be kefir and one whole grain bread.
Thursday
To make losing weight a pleasure, you can have cottage cheese for breakfast, adding a spoonful of honey to it. An excellent lunch will be made from boiled rice and vegetable salad. For dinner, you should bake pollock and add seaweed to it.
Friday
On this day, which ends the work week, breakfast can be hearty. From the menu, two hard-boiled eggs, two toasts and a piece of hard cheese are suitable. Lunch is soup with meatballs, vegetable salad and buckwheat porridge. The final note will be stuffed peppers with a spoonful of low-fat sour cream.
Saturday
You can make tea with casserole for breakfast. For lunch, the menu for effective weight loss should include a plate of mushroom soup, some boiled rice with a piece of beef and a vegetable salad. Steamed fish with green peas will be a tasty and healthy dinner.
Sunday
For a Sunday breakfast, coffee with two sandwiches with cheese and tomatoes is suitable. In the middle of the day you should eat chicken breast with buckwheat porridge. For dinner, fish with your favorite grilled vegetables.
Black currant
This is the most useful berry. Blackcurrant contains nutrients and beneficial substances. These are: potassium, iron, pectin and organic acids, vitamins B1, PP, carotene, tannins and sugars. The hidden benefits of black currant explain its beneficial effect on vitamin deficiency, stomach ulcers, kidney diseases, anemia and metabolic disorders.
Blackcurrant can hardly be called a sweet berry and you can’t eat too much of it at once. Currants are especially rich in vitamin C. In terms of the content of this vitamin, black currants are second only to rose hips.
Blackcurrant juice destroys influenza A2 and B viruses, enhances the effect of some antibiotics, and is indispensable for staphylococcal infections. Berries help with decreased appetite, anemia, diabetes, gastritis, nose and internal bleeding.
Berry juice is recommended for increased capillary fragility. Sugar syrup treats throat diseases, hoarseness and whooping cough.
Grape
Healthy foods can be very tasty - these are grapes! Grapes are rich in sugars, mainly glucose, which is not coincidentally called grape sugar. There are many more useful things in grape berries, so they are healthy and tasty in any form.
Fresh, dried, dried grapes and grape juice are useful for everyone. Grapes are not only nutritious, but also generate good blood. Cleanses the blood, improves the condition of the respiratory tract and lungs.
Grape berries improve metabolism and facilitate expectoration in diseases of the upper respiratory tract. Grape juice is indicated for exhaustion, loss of strength, anemia, pulmonary tuberculosis, pleurisy, and bronchial asthma.
The benefits of grapes and grape juice for the prevention of cardiovascular diseases and normalization of blood pressure have been scientifically proven.
It has been established that treatment with grapes in the initial stages of cancer is especially effective.
Recipes for proper nutrition
In order not to fall short of proper nutrition, and it is not burdensome for you, choose foods that you love. By finding recipes with them, you can create a delicious diet menu. Below are the simplest examples of dishes. They are perfect for a low-calorie diet.
Tomato soup (42 kcal per 100 grams)
Ingredients:
- tomatoes - 700 grams;
- onions - 2 pieces;
- garlic - 1-2 cloves;
- wheat flour - 5 tbsp. l.;
- vegetable oil - 3 tbsp. l.;
- tomato paste - 100 grams;
- salt, pepper - to taste.
Cooking algorithm:
- Add sunflower oil to the pan and fry finely chopped onion.
- Add flour and tomato paste and mix everything thoroughly.
- After 5 minutes, add the garlic and tomatoes cut into small pieces.
- Finally, add 0.5 liters of water and bring to a boil.
- Reduce the heat and cook the dish for another half hour. Add pepper and salt to taste.
- Grind the soup with a blender, making it homogeneous. If desired, you can add fresh herbs.
Oat pancakes (170 kcal per 100 grams)
Ingredients:
- oatmeal (or bran) - 250 grams;
- milk - 0.5 liters;
- chicken eggs - 2 pcs.;
- sunflower oil - 2 tbsp. l.;
- salt, sugar - to taste.
Cooking algorithm:
- Fill the flakes with water and let them swell. Then we grind the mass with a blender.
- Add milk, eggs, salt, sugar. Mix everything thoroughly.
- Pour the batter into a hot frying pan and fry the pancakes on both sides.
Curd balls (170 kcal per 100 grams)
Ingredients:
- low-fat cottage cheese (no more than 1% fat) - 150 grams;
- sugar - 2 tbsp. l.;
- semolina or oat bran - 2-3 tbsp. l.;
- egg - 1 pc.
Cooking algorithm:
- Mix cottage cheese, sugar and bran well.
- Add the egg and mix thoroughly again.
- Form small balls from the resulting dough.
- Place a pan of water on the stove. When it boils, add salt.
- Cook the balls in boiling water for about 1-2 minutes.
We always want to look great and be healthy at the same time. But this is impossible if a person is overweight. To lose weight, you need to completely change your lifestyle and, above all, your diet. Healthy food can be not only healthy, but also tasty. If you have seriously decided to change yourself, then nothing can interfere with your desire, and this article will be a good hint. We are sure that you will succeed!
Healthy dairy products
Photo: Pixabay
Dairy products are necessary for a person to have adequate nutrition, as they contain a large amount of useful and nutritious substances. And if over time the body has become worse at digesting milk, it can be successfully replaced with fermented milk products.
Milk
Milk contains proteins, fats and carbohydrates. It is rich in calcium, phosphorus, B vitamins, and contains vitamin A. Milk is a valuable nutritious dietary product that is easily digestible by the body, so it is included in the healthiest foods for humans.
Cottage cheese
Cottage cheese is a product of milk processing. It is rightly considered the best source of calcium. It is necessary for pregnant women.
To keep the body in good shape, it is recommended to eat at least 200 grams of cottage cheese daily. The product is rich in proteins, fats and, to a lesser extent, carbohydrates. It contains vitamins: A, group B, PP and C. Cottage cheese contains phosphorus, calcium and a small amount of iron.
Nutrition while breastfeeding
During breastfeeding, the mother’s diet should take into account the following main factors:
- exclusion of gas-forming products and substances that are harmful to the baby (carbonated drinks, cabbage, seeds, chewing gum, legumes, grapes, carbohydrates, alcohol, smoked and salty foods);
- exclusion of allergenic foods (red fruits and vegetables, red fish, food additives);
- consumption of foods rich in protein, vitamins, minerals and healthy fats (lean fish and meat, liver, eggs, baked apples, dried apricots, dried fruits, cereals, potatoes, bananas, nuts).
