Balanced Diet: The Right Regimen And The Right Foods

A balanced diet brings great benefits to the body, no one will argue with that. It ensures the smooth operation of all internal organs and the most favorable effect on well-being. And also, which is important for many, getting used to such a diet is not difficult, unlike some rigid diets.

Of course, every business has its difficulties. To switch to a balanced diet, you will need to make some efforts. For example, you will have to control your appetite, count the number of biologically active elements involved in the life of the body, and strictly follow the nutrition schedule. But if everything is done correctly, sooner or later the body will thank you very much.

The essence of a balanced diet

Today we are talking about a balanced diet. The essence of the concept lies in the words "nutrition" and "balance". That is, we will talk about a complete diet based on the optimal amount and ratio of nutrients, taking into account the individual physiological needs of the human body.

Also, do not forget about calories and their correct distribution over meals. If there are three meals a day, then during breakfast and dinner you need to consume 1/4 of the daily amount of calories, and at lunch - the remaining half, because it is at this time that a person has the strongest digestion. When calculating four meals a day, the number of calories is distributed in this way: 1st meal - 30%, 2nd - 15%, 3rd - 35%, 4th - 20%.

The next important point concerns how much you need to eat at a time. Nutritionists believe that the optimal portion should be the size of your own fist. There is a simple explanation for this - about the size of an empty stomach. By increasing the portions, we thereby stretch the walls of the stomach, and all the organs of the digestive tract begin to work with a heavy load. The result is overeating, heaviness in the stomach, and excess weight. Lunch should end with a slight feeling of hunger, although you will feel full only after 20-30 minutes.

It is necessary to ensure that the calorie content of meals does not tend to zero, even if you want to lose weight quickly. According to nutritionists and endocrinologists, the endocrine system may suffer from this in the first place. With a balanced diet, calories are reduced by only five hundred units per day compared to the usual.

A balanced menu must necessarily include dishes from cereals, meat, fish, vegetables, salads with lots of greens. Don't forget fresh fruit and clean water. Maintaining a drinking regimen is equally important.

5 undeniable advantages of a healthy balanced diet

Here are the main benefits of a nutritious, balanced diet:

1. Chronic fatigue and beriberi will no longer threaten you.

2. Cholesterol plaques will begin to break down, and clean vessels will be able to better supply blood to internal organs.

3. Indicators of heart rate and blood pressure are normalized, which will immediately affect physical well-being.

4. You will be energetic, cheerful and full of healthy enthusiasm from morning to evening.

5. The stomach and pancreas will no longer experience a strong load, there will be an acceleration of metabolism.

A balanced diet does not imply strong restrictions. Only products containing a large number of various food additives, sugar, flavor enhancers, as well as concentrates and everything related to fast food fall under the ban.

You also need to remember that nutrition is an integral part of a healthy lifestyle. Therefore, if you smoked, drank alcohol, now these bad habits should be excluded. But fitness classes, yoga, any physical exercises in your daily routine should be present.

Components of a balanced diet

1. Food

   Your diet should be tailored to the benefits and value of certain nutritious foods. Your plate should be filled with the right ingredients to make you feel fresh and energized. If the body receives less proteins, fats, carbohydrates, minerals and vitamins, then this gradually leads to a decrease in immunity, various ailments and malfunctions of the body's systems. The selection of products must be careful.

    

   When developing a menu, attention should be paid primarily to the quality of products. Here, the nutritional value or density of nutrients is taken into account, that is, each calorie should be of maximum benefit. Therefore, it is important that foods have a high nutritional density. It is advisable to eat more fresh seasonal vegetables, herbs and fruits, especially those who want to lose weight.

2. Beverages

   Many people are not even aware that their health problems are related to dehydration. How so, you say - I drink tea, coffee, soda and water, of course? However, all of these drinks, with the exception of water, also remove fluid from the body. It is necessary to accustom yourself to drink a glass of pure water every hour during the day, up to 1.5-2 liters in total. Such a regimen will increase skin tone, improve the functioning of the intestines and the lymphatic system, which cleanse our body, and with it general well-being.

   Water deficiency in the diet leads to:

   • deterioration of kidney function (stone formation);

   • edema;

   • stagnation of bile (dry skin, easy bruising, cracked heels);

   • swelling of the eyes in the morning (difficulty opening the eyes);

   • heaviness in the legs;

   • creaking in the joints;

   • dryness in the throat;

   • nasal congestion (especially in the morning);

   • desire to drink after eating;

   • dry stool.

3. Meal Schedule

   A balanced diet necessarily provides for the observance of the regimen of meals. The main rule is to allocate time in your daily schedule for full meals: breakfast, lunch and dinner. And when compiling the menu, it should be taken into account that in the morning and afternoon the calorie content of dishes should be higher than in the evening. During the daytime, all organs of the body work in an active mode, and food is well absorbed, charging a person with the necessary energy. And the night is a rest time for all systems, including the digestive system. Surely many people know that dinner should be planned 2-3 hours before bedtime and meals should consist of easily digestible foods.

1. Physical exercise

   The increase or decrease in calorie intake is directly related to the level of physical activity, which can be low, moderate and high. This means that there is a direct relationship between a person's activity, when calories are spent, and a balanced diet.

   Calories are a unit of measure for both energy expenditure and the energy value of food. 1200 kcal is the minimum indicator required by the body for normal activity and functioning. From this it follows that calorie content can be increased with an increase in physical and mental stress.

8 rules of good nutrition

1. Nutritional density is the concentration of micronutrients needed by the body per 1 kcal. The more nutrient-dense the diet, the better for health. Vegetables, berries, and some animal products are among the most nutrient-dense, while grains and legumes are the least dense.

   The first and most important thing that makes our diet complete is the high nutritional density of the foods that make up this diet. This is an absolutely precise and clear concept, which speaks of the content of certain mineral substances in the product, which are necessary for the construction and metabolic processes in the body.

   Vegetables:

   • Cabbage: kohlrabi, kale, broccoli, cauliflower, red pepper

   • Garlic

   • wild mushrooms

   • tomatoes

   • Asparagus

   • Carrot

   • Beet

   • artichokes

   • Pumpkin

   • Sweet potato

   Greens:

   • Watercress

   • Spinach

   • Parsley

   • Seaweed

   • Endive

   • dandelion leaves

   Fruit:

   • Lemon

   • Orange

   Berries:

   • Acai

   • goji

   • Blueberry

   • Raspberry

   • Blackberry

   • Strawberry

    

   Cereals:

   • Brown rice

   • Lentils

   • Rye

   • green beans

   • Quinoa

   Seeds:

   • Pumpkin

   • Sunflower

   • chia

   • Linen

   Animal products:

   • wild salmon

   • sardines

   • shellfish

   • Grain-fed beef

   • bone broth

   • Liver (beef and chicken)

   • Egg yolk

   • Kefir mushroom⠀

2. Creating conditions for the full absorption of nutrients

   Good nutrition necessarily creates conditions for the full assimilation of nutrients. We can eat super nutritious, but if we do not have the conditions for digestion, then, naturally, we will not be able to digest it in any way.

1. Minimized presence of pro-inflammatory foods

   A nutritionist considers any product to be completely normal, absolutely natural, especially when it comes to vegetables or fruits. The exception is chemically manufactured foods, because many types of foods are simply pro-inflammatory.

   Pro-inflammatory foods include almost the entire nightshade family. For this reason, they should be consumed in limited quantities. Also, dairy products can be attributed to such products, although its presence in a nutritious diet is permissible. It is only necessary to minimize the amount of consumption, there is no question of completely excluding it from the diet.

2. Advantage to vegetables

   A healthy diet mainly consists of vegetables, because this is the basis of a complete food pyramid.

    

3. Optimal saturation index

   Some fans of low protein diets will tell you that eat only greens, only vegetables and you will be happy, but a nutritionist cannot call this a complete meal, simply because, in this context, the satiety index of such a diet will be very low. A person simply cannot get enough in any way. The saturation index depends on the sufficient amount of proteins, fats and carbohydrates in the diet.

4. Provoking minimal stress

   Moderate stress provokes the production of hydrochloric acid, the work of enzymes. Distress and chronic stress is bad. Moderate stress is great. In this case, in a full-fledged diet, these are intermittent fasting in compliance with the regimen between meals.

5. Accounting for individual characteristics and needs

   Every person is different, and what is good for one will never be good for another, or at least not for another type of person. Some people, for example, need warming foods on the menu, others, on the contrary, need cooling foods on the menu, and others need spicier foods.

6. Maximum availability of local, seasonal, whole, chemical and biological products

   It is simply an essential part of any healthy diet.

Principles of a balanced wholesome diet

1. Water

   Water must be purified from heavy metals and bacteria, from pollutants and toxic substances. But at the same time, it should not be sterile. The average indicator of water mineralization: from 30 to 300 mmol / liter. Good water should enrich our body with minerals: calcium, magnesium, sodium, potassium, manganese, iron, chlorine.

   pH reflects the concentration of free hydrogen ions in water and indicates the degree of acidity and alkalinity of water. The ideal pH of water is 7.5-8.0. If the pH of the water is less than 7.5, then such water will remove minerals from the body and be poorly absorbed. H+ ions (pH < 7) are acidic.

    

   You need to drink enough quality water. Consumption rate: 25-30 ml per day per 1 kg of body weight. Also adhere to the following guidelines:

   • Carry water with you at all times.

   • Drink in small sips throughout the day.

   • Glasses of water can be drunk only in the morning on an empty stomach - about 2 glasses.

2. Squirrels

   You need to consume a sufficient amount of a variety of proteins. Physiological daily requirement: 0.8-1 g/kg. With intense physical exertion: 1.5-2 g / kg.

   Proteins of animal origin are complete, close to the amino acid composition of human proteins. They have a high degree of digestibility - 90-95%. The share of protein in meat accounts for an average of about 20%. Poultry meat contains 15-25% protein, offal 15-20%. About 40% of the amino acids found in muscle proteins are essential.

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   One plant product does not contain all the necessary amino acids and proteins of plant origin, so they are called incomplete. The most complete plant protein is hemp seed protein, it is the most balanced and digestible. Of all plant proteins, the chemical structure is most similar to animal proteins.

   Protein consumption rate:

   • Physiological daily requirement: from 0.8-1 g/kg.

   • With intense physical exertion: 1.5-2 g / kg.

   • Basic rules: a combination of 50/50 vegetable and animal.

   To fully understand it is necessary:

   • Restore stomach acid.

   • Use additives (if necessary) - protein, enzymes, amino acids.

   • Before cooking the protein, use pickling.

   • Soak beans.

   • Choose the best cooking methods - stewing with a small addition of GHI / avocado oil or mustard, steaming.

3. Fats

   You should consume a sufficient amount of a variety of fats. Physiological daily requirement: 1 g/kg.

   Saturated (solid) fats: no more than 20-30 g per day. Sources: Animal products, coconut oil and butter.

   Monounsaturated (liquid) fats (omega-9): 22 g (from a 2,000 calorie diet). Sources: olives, almonds, hazelnuts, avocados, olive oil, eggs, and mustard oil.

   Polyunsaturated (liquid) fats (omega-3.6): 22 g (2,000 calorie diet). Omega-3 sources: fish, flax, chia seeds. Sources of Omega-6: borage seed oil, evening primrose oil, blackcurrant oil.

   The most resistant to damage, to frying, to thermal decomposition are saturated fats (their bonds are strong). It is advisable to fry, protecting the oil: for example, add a little water so that it boils away in the end, or add spices - turmeric, its antioxidants, to protect the oil from decomposition.

   Basic Rules:

   • Eliminate plastic fats - refined oils, hydrogenated oil, trans fats.

   • Fry in oils: coconut, avocado, ghee, ghee.

   • Raw - linen, olive, sesame - the first cold pressing.

   • Natural fats – avocados, nuts, fish, eggs, flax seeds, hemp and chia.

4. Carbohydrates

   Eat a wide variety of carbohydrates. Physiological daily requirement: 4 g/kg. Exclude: refined sugar and sugar-containing convenience foods.

   Natural sweets - 100% chocolate with berries, fruits, berries, dried fruits. Sources: fruits, vegetables, honey. Add complex carbohydrates: vegetables, cereals, legumes.

   Basic Rules:

   • Women's cereals (green buckwheat, millet, quinoa, amaranth) with soaking for 12 hours.

   • Starchy vegetables (beets, pumpkin, carrots, tomato, eggplant).

   • Choose carbohydrates with a low glycemic index (a relative classification of carbohydrates in foods depending on how quickly/how strongly they raise blood glucose levels).

5. Cellulose

   It is necessary to consume a sufficient amount of a variety of fiber. Physiological daily requirement: 20-30 g.

   Functions of fiber:

   • gives a feeling of fullness;

   • slows down the intake of sugar;

   • forms a protective layer on the surface of the intestine;

   • improves the outflow of bile;

   • normalizes cholesterol levels;

   • is food for microflora adsorbs toxins and their metabolites.

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   Fiber is found in starchy and non-starchy foods. The first, in turn, contribute to a sharp jump in insulin.

   Starchy foods include:

   • potato;

   • cauliflower;

   • corn;

   • pumpkin;

   • radish;

   • swede;

   • parsley roots;

   • celery;

   • horseradish;

   • legumes: beans, peas, chickpeas, lentils, wild/brown rice, buckwheat, quinoa.

    

   Non-starchy foods:

   • white / red / Brussels sprouts;

   • onion / green / bear / leek / chives;

   • leafy salads;

   • arugula;

   • cucumbers;

   • zucchini;

   • dill / parsley;

   • sorrel;

   • asparagus;

   • bell pepper;

   • string beans;

   • green peas;

   • spinach;

   • artichoke heart;

   • tomatoes.

   Deficiency of fiber in the diet leads to:

   • Constipation.

   • Violation of the intestinal microflora.

   • Decreased energy levels.

6. vitamins

   A complete diet should contain enough vitamins. The most nutrient-dense foods (according to common deficiencies):

   • Vitamin A (highest to lowest): liver, red meat, poultry, fish, shells, carrots, onion family, dark green leafy vegetables, sweet potatoes.

   • Vitamin D: fish, grass-fed dairy cows, oysters, eggs (from farm chickens), shrimp, shells, mushrooms, tofu.

   • Vitamin E: nuts, seeds, green vegetables, avocados, olives, organic meats, shells, unrefined vegetable oil, oily fish.

   • Vitamin K: eggs, full-fat dairy products from grain-fed cows, liver, fish, cruciferous, asparagus, cucumbers, plums.

   • Vitamin B6: Peppers, onion family, pistachios, liver, fish, meat, sunflower seeds, garlic, dark green leafy vegetables.

   • Vitamin B9: Organic meats, green vegetables, legumes, beets, asparagus, avocados, papaya, strawberries, seaweed.

   • Vitamin C: citrus fruits, cruciferous vegetables, leafy vegetables, peppers, kiwi fruit, berries, rose hips, tropical fruits, melons, herbs, sweet potatoes.

1. Macro and micronutrients

   A complete diet should contain a sufficient amount of macro- and micronutrients. The most nutrient-dense foods (according to common deficiencies):

   • Iron (from highest to lowest): liver and other organic meats, shells, red meat, leafy vegetables, green vegetables, legumes, olives, nuts, seeds, dark chocolate.

   • Copper (largest to smallest): liver and other organic meats, shells, nuts, seeds, lentils, dark chocolate, dried apricots, asparagus, leafy vegetables, mushrooms.

   • Selenium (largest to smallest): shells, fish, organic meat, chicken, nuts (especially Brazilian), leafy vegetables, eggs, cruciferous, mushrooms.

   • Zinc (highest to lowest): oysters, liver, crab, red meat (wild and farm-raised), lobster, shellfish, mushrooms, seaweed.

   • Iodine (highest to lowest): seaweed, fish, shellfish, sea salt (unrefined), grain-fed dairy, eggs, poultry, legumes, plums, bananas.

   • Magnesium (highest to lowest): seaweed, dark leafy vegetables, pumpkin seeds, fish, soybeans, Brazil nuts, sunflower seeds, nuts and seeds, avocados.

2. Flavonoids

   Flavonoids come from plants and are found in leaves, roots, flowers, fruits, and wood. These compounds are actively involved in plant metabolism and are widely distributed among higher plants. Flavonoids are classified as B vitamins.

   A complete diet should contain a sufficient amount of flavonoids. Berries and fruits containing bioflavonoids: chokeberries, black currants, blueberries and blueberries, cranberries, red currants, kumquats, black currant juice, grapefruit, lemons, limes, red grapes, raspberries, oranges, cherries, strawberries, pears, buckwheat, plums , apples, bananas, apricots.

    

   Basic Rules:

   • Rainbow on the plate - at least 3 colors of vegetables in one meal.

   • Berries - protein smoothies with berries and soaked nuts.

3. Antioxidants

   Substances that inhibit the processes of oxidation in the body. The most powerful antioxidant systems have plants that can exist in harsh conditions - sea buckthorn, pine, cedar, fir and others. The champion in the content of polyphenols is persimmon (1 g of polyphenols per 100 g of fruit).

   Foods containing antioxidants: Brazil nuts, wheat germ oil, rosehip tea, cranberries, blueberries, black plums, pistachios, almonds, parsley, turmeric.

4. Probiotics and prebiotics

   A nutritious diet should include adequate amounts of probiotics and prebiotics.

   Probiotics: Coconut yogurt, fermented juices, fermented drinks, nut cheese (sesame, almonds, etc.), apple cider vinegar, fermented cabbage.

    

   Prebiotics: chicory root, unripe bananas, artichokes, onions, garlic.

5. Neutralizing Antinutrients

   Minimize or exclude:

   • Sugar - removes magnesium, chromium, vitamin C antagonist.

   • Coffee is an antivitamin, causing problems with the absorption of group B and vitamin C, as well as magnesium (leads to stress).

   • Gluten - contains opioid peptides - gluten exorphin, gliadorphin. It damages the intestinal walls, seeping through them causes autoimmune lesions in the thyroid gland, and a number of other autoimmune diseases. It is found in several cereals, particularly wheat and related cereals such as: semolina, bulgur, durum wheat, einkorn wheat, spelled, barley, malt, rye, kamut.

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   • Lactose - contains A1 beta casein, which under the influence of intestinal microflora is converted into an opioid peptide - casomorphin. Contained in dairy products.

   • Yeast - similar to gluten, can lead to the development of food intolerances, allergies and autoimmune diseases.

Recommendations for the formation of a daily menu

1. Breakfast

   • Fat-protein + vegetables and probiotics.

   • Types of protein: egg, fish, tofu, halloumi.

   • Types of fats: egg, caviar, avocado, cod liver.

   • Carbohydrates - 1-2 tablespoons of porridge - quinoa, rice, buckwheat

   Important! Breakfast within an hour of waking up!

2. Dinner

   • Protein + vegetable soup and probiotics.

   • Types of protein: meat, legumes, fish, eggs. Definitely warm soup! Probiotics - fermented cabbage, vegetables, kimchi, coconut yogurt.

   • For protein digestion, sprinkle vegetables with apple cider vinegar!

      

3. Dinner

   • Eubiotic dinner.

   • Minimum protein.

   • Maximum fiber and vegetables.

   • For satiety, you can add cereals (quinoa, amaranth) and tofu.

   • Roasted vegetables are recommended.

   Snacks during the day: probiotics, nuts (in the cold season).

Products to be excluded from the menu

While nutrients are beneficial nutrients found in food, antinutrients can be detrimental to health and fitness. Antinutrients are natural or synthetic compounds that interfere with the absorption of nutrients (nutrients). The table below lists some of the most common antinutrients and the foods that contain them.

Superfoods as an important part of a balanced nutritional diet

Superfood (super food, super product, super food) is a word borrowed from the English language, meaning that this product has unusually strong beneficial properties that give it a special superpower.

Add one or more superfoods to your diet every day. Let's list some:

• Spirulina

  Algae over 1 million years old! It contains more than 200 minerals and combines this with high nutritional value - it contains all 8 essential amino acids, and 70% of easily digestible protein! It removes toxic substances from the body (especially salts of heavy metals), lowers blood sugar levels, normalizes blood pressure and improves immunity. The norm of use is from 6-8 tablets per day.

• wheat germ

  Contain amino acids lysine and tryptophan, 70-80% chlorophyll, active iron, 19 amino acids, 90 of 102 important minerals! Natural biostimulant, immune assistant, source of additional minerals, enzymes and amino acids. The recommended dose per day is 30-60 ml (in the form of juice, diluted dry powder, or freshly cut greenery of the window garden).

• Greens (especially wild plants)

  Nettle, quinoa, sorrel, goutweed, wild garlic, chicory, burdock have long been present in the diet of our ancestors. For the diet of Siberians and residents of the north of the European part of Russia, these natural gifts are traditional today. Many wild plants are superior in nutritional value to cultivated ones. For example, nettle contains 8 times more vitamin C than kohlrabi cabbage, the content of carotene in nettle is one and a half times higher than in parsley, and in terms of protein content, quinoa is not inferior to spinach. Often, the greenery of edible wild plants has a high therapeutic activity, due to which it finds its application in herbal medicine and traditional medicine.

   

• cabbage kale

  It surpasses beef in iron content and is quite rich in protein, which is easier to digest than animal. There is more calcium in kale leaves than in milk, and the same amount of magnesium (47 mg). There is twice as much vitamin C in kale as in an orange.

• Garlic

  The taste and smell of garlic are due to the presence of an ethereal compound (allicin, which is a strong antioxidant, a natural antibiotic, is toxic to yeasts, staphylococci, diphtheria bacilli, and destroys dysentery pathogens). An important condition is that the substance begins to work only after contact with air - therefore, crushed or finely chopped garlic is more effective than cloves. Garlic is a broad-spectrum antibiotic that, according to research, is no less effective than tetracycline. Resists not only bacteria and cocci, but also fungal infections.

• Bay leaf

  It releases phytoncides - volatile plant antibiotics! It is believed that laurel phytoncides are destructive even for tubercle bacillus. If from time to time just chew bay leaves, then you can cure even severe inflammation of the oral cavity, get rid of colds and alleviate the condition with sore throat.

• Cranberry

  Scientists have found acids in cranberries that are identical to the action of antibiotics against microbes of the E. Coli class (this is a large group of bacteria that cause inflammation of the kidneys, bladder, and infectious gastroenteritis). Cranberry extract is effective even against those strains of bacteria that have become resistant to traditional antibiotics. The action of the berry is reduced to the activation of special "cranberry" molecules that do not allow bacteria to remain on the mucous membrane of the stomach, intestines or bladder, which prevents the development of the disease!

• Rose hip

  According to the content of vitamin C, it is ten times ahead of blackcurrant, and lemon - fifty times! Anti-inflammatory, diuretic and choleretic agent, while it does NOT have a negative effect on the kidneys! Pour a handful of berries (without villi) with boiling water into a glass thermos to the very top. Close the lid tightly and leave overnight. In the morning, drink like regular tea (while avoiding any contact of tea with metal - a spoon or metal cups).

• bioactive manuka honey

  Kills bacteria, pathogens of typhoid, paratyphoid, dysentery, as well as eggs of intestinal parasites (worms), hay bacilli, potato anthrax. Like any kind of honey, it is rich in a substance - inhibin, which is present only in a natural bee product. According to one version, inhibin is of plant origin and is an essential oil. According to another, it is an enzyme that bees produce, then to add it to the nectar in the process of making honey.

• umeboshi plums

  Japanese pickled plums are rich in minerals - iron, calcium, phosphorus, manganese and potassium. Due to the alkalizing effect, they create a favorable environment in the intestine for the absorption of minerals. Contain a natural antibiotic against dysentery and staphylococcus aureus. It also has a bactericidal effect against tuberculosis bacteria. Picric acid - stimulates the activity of the liver. Catechins - accelerate peristalsis, promote the breakdown of proteins.

• Raspberry

  Anti-inflammatory, antiseptic, antibacterial and diaphoretic. Fights upper respiratory tract infections and colds due to the content of salicylic acid. Reduces temperature naturally. Supports microflora due to rich copper content. Can not be used for certain diseases of the kidneys and pancreas.

   

• Turmeric

  Natural antiseptic and antibacterial agent. Natural liver detoxifier. It has a pronounced anti-cancer effect against several types of cancer. It has been used since antiquity in Asia as the No. 1 remedy for all types of liver diseases. Stimulates the gallbladder, promotes digestion. In addition, turmeric is a natural antibiotic that stimulates the brain.

• Matcha

  Fine powder of high quality green sencha tea. Due to the fact that tea is consumed along with the powder, this greatly increases its benefits! First of all, matcha is an antioxidant, lowers cholesterol, promotes concentration, and increases energy levels. Contains iron, potassium, calcium and a significant amount of protein! In addition to tea, you can enrich other dishes and pastries with matcha powder!

• Sauerkraut

  Contains almost all vitamins (A, C, E, H, K, PP, U, group B), micro and macro elements. It also contains fiber, bioflavonoids, pectins, starch, protein, organic acids. The content of ascorbic acid (vitamin C) sauerkraut surpasses even lemons. It is enough to eat 100 grams of food daily to provide the body with a daily dose of vitamin C.

Spices have a beneficial effect on the human body:

• Ginger - lowers blood sugar, cholesterol and blood clotting. Being a probiotic, it has a stimulating, carminative effect on the intestines.

• Cinnamon is a powerful antioxidant that helps the body resist bacteria, viruses and fungi.

• Anise and star anise are an excellent remedy for the prevention of constipation and intestinal problems.

• Bay leaf and cloves - help fight diseases of the upper respiratory tract. The essential oils contained in them in large quantities facilitate breathing, warm the body, improve blood circulation, stop coughing, and cleanse the mucous membranes.

• Dried parsley - helps to remove excess fluid from the body, and also helps to improve digestive processes.

• Turmeric is a natural antiseptic and antibacterial agent. Natural liver detoxifier. It has a pronounced anti-cancer effect, against several types of cancer. It has been used since antiquity in Asia as the No. 1 remedy for all types of liver diseases. Stimulates the gallbladder, promotes digestion.

9 final tips for maintaining a balanced diet

1. Maintain an energy balance - the intake of food, the value of which is measured in calories, should equal the daily consumption.

2. Make a menu from a variety of products, because a person should receive a lot of minerals and vitamins, while taking into account their compatibility when eating.

3. Establish a clear regimen of three meals a day with additional light snacks. Small portions are easier to digest by the body, do not cause a feeling of heaviness and fermentation processes in the digestive tract. Snack on fruits, vegetables, and probiotic foods.

    

4. The body must receive daily the required amount of fiber, which consists of digestible and indigestible fibers. Fiber from vegetables, fruits, legumes, cereals, nuts improves the digestive tract and promotes regular cleansing.

5. Watch the amount of fat you eat. These substances are necessary for the normal functioning of the organs of the body, but their amount should be minimal. The abuse of fried foods and foods containing hidden fats often causes diseases. Subject foods to gentle heat treatment.

6. Sugar is also one of the foods that do more harm than good. If possible, replace confectionery, sweets with fruits, dried fruits, honey with something. This will provide invaluable benefits to the body.