Nutrition For A Healthy Lifestyle: Healthy Foods, Life Hacks, Menus

Nutrition for a healthy lifestyle is an extremely important topic for many people today. Food plays a crucial role in health. Most of the products on the shelves come with harmful additives. Many do not understand this, and then resent the extra pounds. And where bust with weight, there is the presence of diseases.

To avoid all this, you need to understand which products are useful and which are harmful. There is food that kills bacteria, relieves headaches, nervous tension and restores microflora.

Why Proper Nutrition Is So Important

Human health has always directly depended on what he eats. Even Hippocrates said: "Let your food be your medicine, and your medicine be your food."

Food is one of the main factors affecting life expectancy. The sharp leap that has taken place in the development of science and technology has also affected the diet. Using the example of even one generation, one can trace how the culture of food consumption is changing and how much it affects life expectancy.

The foundations of a full-fledged, proper nutrition should be laid in childhood and accompany a person for the rest of his life.

Unfortunately, in modern society, in many countries, the number of people who are obese or overweight is growing. The problem affected people of all ages, even children. Almost 30% of the population now suffers from obesity, of which 7-10% are children of preschool age.

If we talk about the nutrition of school-age children and students, then there are also a lot of problems here. Some students refuse to visit school or student tables, which offer, for example, a full meal, and replace it with chips, sandwiches, soda. Such a diet inevitably leads to disturbances in the digestive system.

Sometimes a failure in the power system is associated with psychological problems. There is such a thing as "jamming" stress: when a person has problems, he starts to eat a lot. Both adults and children can suffer from this disease. As a result, one in four children is overweight, and one in eight is obese.

For normal operation, the human body requires more than 600 different elements: vitamins, minerals, water, proteins, fats, carbohydrates, etc. However, over the years, the proportion of natural products in the diet of people decreases. They are replaced by canned food, semi-finished products, products that have undergone deep heat treatment. But even if we take, for example, natural fruits and vegetables, their quality also decreases over the years. Plants are grown on depleted land for maximum benefit. They are stuffed with chemicals to ensure high growth rates. The benefits of such products are highly questionable.

As a result, the diet of a modern person consists mostly of fats and "fast" carbohydrates and is deprived of really necessary and useful elements. As a result of the fact that the body does not have enough nutrients, “cellular hunger” occurs. A person, not understanding the true reason for this urge, begins to uncontrollably eat the same “harmful” food. As a result, the weight grows, and the body still lacks nutrients.

8 principles of proper nutrition

1. Nutritional Density

   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.

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.

3. Minimized the presence of anti-inflammatory products

   The fact is that there is no such thing as something bad or something good in the diet, especially in terms of psychology. A nutritionist considers any food to be completely normal, completely natural, especially if it is the same vegetable, fruit or whatever, if it is not some kind of chemically produced product, but many types of products are simply pro-inflammatory.

   For example, almost all products of the nightshade family can be attributed to such types of products. They must be consumed in limited quantities. Or such products can very often include dairy products, which may be present in a full-fledged diet, but in fact are also pro-inflammatory foods. In a full-fledged diet, the amount of dairy products is minimized, although there is no question of its complete exclusion.

4. Consists of vegetables

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

1. 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 this diet will be very low. A person simply cannot get enough in any way, especially if he has a strong enough fire of digestion. For the saturation index, it will be necessary to add certain products.

2. Provokes 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.

3. Takes into account 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.

4. Consists of maximum local, seasonal, whole, chemical and biological products

   It is simply an essential part of any healthy diet.

Food density table

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.

Most of the products here are greens, vegetables, and they do not have a very high saturation index, so we also do not forget that we cannot eat only nutritionally dense foods, that is, we will need to add, for example, eggs. In terms of nutritional density, they are almost at the end of the list, but nevertheless, in terms of saturation index and in terms of, for example, building materials, the same eggs will be very high, so we use all these factors at the same time. But nutritionally dense foods should form the basis of the diet, this is what will give the diet a full value.

TOP 30 High Nutritious Foods

1. Seaweed

2. Liver (beef and chicken)

3. Kale, kohlrabi, dandelion

4. Broccoli

5. Cauliflower

6. Berries (blueberries, raspberries, blackberries)

7. Asparagus

8. Carrot

9. Beet

10. Exotic Berries: Acai, Goji

11. Wild salmon and sardines

12. Spinach, watercress

13. Cabbage

14. Red pepper

15. Garlic

16. Parsley

17. tomatoes

18. wild mushrooms

19. Kefir mushroom

20. black beans

21. bone broth

22. Grain-fed beef

23. green beans

24. Egg yolk

25. Pumpkin

26. Lentils

27. Artichoke

28. Seeds: pumpkin, sunflower, chia, flax

29. Sweet potato

30. Wild rice

Nutritionally dense foods for common deficiencies

Vitamin A:

• Liver

• red meat

• Domestic bird

• Fish

• shells

• Carrot

• onion family

• Dark green leafy vegetables

• Sweet potato

Vitamin D:

• Fish

• Grain-fed dairy cows

• oysters

• Eggs (farm chickens)

• Shrimps

• shells

• Mushrooms

• Tofu

Vitamin E:

• nuts

• seeds

• green vegetables

• Avocado

• Olives

• organic meat

• shells

• unrefined vegetable oil

• oily fish

Vitamin K:

• Eggs

• Fatty dairy products from grain-fed cows

• Liver

• Fish

• cruciferous

• Asparagus

• cucumbers

• plums

Vitamin B6:

• Pepper

• onion family

• pistachios

• Liver

• Fish

• Meat

• Sunflower seeds

• Garlic

• Dark green leafy vegetables

Vitamin B9:

• organic meat

• green vegetables

• Legumes

• Beet

• Asparagus

• Avocado

• Papaya

• Strawberry

• Seaweed

Iron:

• Liver and other organic meats

• shells

• red meat

• leafy vegetables

• green vegetables

• Legumes

• Olives

• nuts

• seeds

• Dark chocolate

Copper:

• Liver and other organic meats

• shells

• nuts

• seeds

• Lentils

• Dark chocolate

• Dried apricots

• Asparagus

• leafy vegetables

• Mushrooms

Selenium:

• shells

• Fish

• organic meat

• Chick

• Nuts (especially Brazilian ones)

• leafy vegetables

• Eggs

• cruciferous

• Mushrooms

Zinc:

• oysters

• Liver

• Crab

• Red meat (wild and farmed)

• Lobster

• shellfish

• Mushrooms

• Seaweed

Iodine:

• sea ​​kale

• Fish

• shellfish

• Sea salt (unrefined)

• Dairy products from grain-fed cows

• Eggs

• Bird

• Legumes

• plums

• Bananas

Magnesium:

• sea ​​kale

• Dark leafy vegetables

• Pumpkin seeds

• Fish

• Soya

• brazil nuts

• Sunflower seeds

• Nuts and seeds

• Avocado

Vitamin C:

• Citrus

• cruciferous

• leafy vegetables

• Pepper

• Kiwi

• Berries

• tropical fruits

• melons

• Herbs

• Sweet potato

Omega 3:

• Fish

• shellfish

• Grain-fed meat

• Milk from grain-fed cows

• sea ​​kale

• Green leafy vegetables are rich in folic acid, which helps the body produce mood-regulating neurotransmitters, including serotonin and dopamine. All fruits and vegetables (with the exception of fruit juices and dried fruits) help young adults calm their nerves.

• Organic turkey breast is a great source of tryptophan, as well as pumpkin seeds, nuts, and organic free-range eggs.

• Fermented foods, the probiotic Lactobacillus rhamnosus, have a marked decrease in the levels of the stress hormone corticosterone, which leads to a reduction in behavior associated with anxiety and depression.

• Wild salmon. Animal-derived omega 3 fats EPA and DHA have been shown to reduce anxiety and depression, with no side effects.

• Blueberry. Anthocyanins, antioxidants that help the brain produce dopamine, which is critical for memory and mood coordination.

• Pistachios - two servings of pistachio nuts a day reduce vasospasm during stress, which means less work on the heart due to the enlarged lumen of the arteries.

• Dark chocolate is anandamide, a neurotransmitter produced in the brain that temporarily blocks feelings of pain and depression.

• Avocado - Provides about 20 key health-promoting nutrients, including potassium, vitamin E, B vitamins, and folic acid.

Geroprotector products must be present. Almost all of them are key factors in detoxification in the body.

• Milk thistle.

• Beet.

• Laminaria, salts of alginic acid, selenium binds and removes toxins, salts of heavy metals, strontium.

• Eggs - reduces the production of your own cholesterol, should not be consumed with fatty side dishes.

• Sesame seed - sesamin, protects the body from oxidative damage.

• Flax seed: fatty acids neutralize toxins.

• Avocado: glutathione, destroys toxic substances.

• Artichoke: Helps produce bile.

• Fennel: fiber, vitamin C, protection against toxins.

• Bee honey: glucose, enhances the body's resistance, improves the processes of tissue metabolism in the liver.

• Fish - Omega-3, as a supplement for diabetes and blood diseases.

• Garlic - selenium, allicin.

• Parsley: vitamins A, C, P and B12, normalizes functions.

• Cabbage - fiber, vitamin C, improves digestion, removes toxins.

• Apple - pectin binds and removes toxins, cholesterol, salts of heavy metals.

• Turmeric.

• Spices (garlic, onion, horseradish, mustard seed, ginger).

• Greens (all bitterness-wild plants, especially goutweed, nettle, cilantro, parsley, mint, etc.).

• Vegetables and legumes (radishes, turnips, all types of cabbage, lentils, red and white beans).

• Coniferous infusions (fir, pine, cedar).

• Citrus fruits (oranges, lemons, grapefruits, limes with peel).

• Spices (cloves, turmeric, barberry, cayenne pepper, nutmeg).

• Herbal teas (ginger, cloves, grapefruit seeds, pomegranate peel, thyme and ant tree bark).

• "Flour" from pumpkin seeds, flax, rose hips, milk thistle, pomegranate, grapes, all citrus fruits - soak, dry and grind. Sprinkle all food.

• Nuts (almonds, walnuts, pistachios, sesame seeds, flax seeds, pumpkin seeds).

• Chanterelles, only raw, dried at a temperature not exceeding 50 degrees. Grind into flour and add to food.

• Parasites do not like spicy, burning, sour and bitter food. But they like carbohydrates, sugar. Meat food, dairy products and fish contribute to the active reproduction of helminths.

• The basis of the antiparasitic program is a choleretic plant-based diet rich in enzymes. To replenish the protein for this period, it is necessary to introduce vegetable protein into the menu.

food as medicine

• Apple vinegar

It has a natural arsenal of antimicrobial organic acids: acetic, lactic, ascorbic, citric, malic, propionic, succinic and tartaric. Acetic acid is even harmful to E. coli bacteria, and when combined with citric acid, it is effective in the fight against salmonella.

It also kills E. coli, Staphylococcus aureus, and Pseudomonas aeruginosa due to the action of a wide range of polyphenols from apples, which are found in active form in the "mother" (natural sediment) of natural apple cider vinegar or in capsules.

• Garlic

The taste and smell of garlic are due to the presence of the essential compound allicin, which is a strong antioxidant, a natural antibiotic. It is toxic to yeast fungi, staphylococci, diphtheria bacilli, destroys pathogens of dysentery.

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 has been shown to be as effective as tetracycline. Resists not only bacteria and cocci, but also fungal infections. Consume raw or as a capsule.

• Horseradish

Contains sinigrin glycoside and mustard oil. If the horseradish root is ground, both substances combine under the influence of oxygen, resulting in the formation of allyl mustard oil (allyl isothiocyanate) - a natural antibiotic. This compound successfully fights bacteria in the nasopharynx and oral cavity. Consume fresh or as an extract.

• Coconut oil

Contains 45-56% lauric acid. Numerous studies have confirmed its antimicrobial, antifungal and antibacterial effects. Also, the imperceptible smell of this fatty acid has a deterrent effect on arachnids and other blood-sucking insects (mosquitoes, ticks).

• Bay leaf

Allocates phytoncides - volatile plant antibiotics. It is believed that laurel phytoncides are destructive even for tubercle bacillus. If from time to time you 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.

Also, an essential oil is obtained from laurel, which has pronounced antiviral, antibacterial and anti-inflammatory properties, which makes it an almost universal natural medicine. Aromatherapy can be carried out at home, for this, 3-4 drops of laurel essential oil are poured into an aromatic incense burner.

• Cinnamon

Helps fight bacteria and Candida, heals the pancreas and regulates blood sugar levels. Pure, real Ceylon, cinnamon will help stop the attack of E.Coli O157:H7 at the very beginning (cystitis, inflammation of the bladder). Alcoholic extract of Chinese cinnamon bark is active against various gram-positive and gram-negative bacteria, has a detrimental effect on tubercle bacilli and viruses. Consume in the form of a spice or capsules.

• 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. Consume fresh or in capsules.

• 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.

• Mustard

Mustard powder contains curcumin (the active ingredient in turmeric), which not only gives yellow mustard its yellow color, but also all of its potential health benefits. In addition, allyl isothiocyanates (AITC) found in mustard have been studied for their ability to prevent and reduce cancer cells. There are over 200 studies showing these positive effects.

The main beneficial properties of mustard are antimicrobial, antifungal and anti-inflammatory effects.

• Cowberry

It is rich in pectins, polyphenols and essential oil, which contains about 70 useful organic compounds, vitamins, especially vitamin C. In terms of carotene (provitamin A), lingonberries surpass cranberries, lemons, pears, apples, grapes and blueberries. It is also rich in vitamin B2.

The use of cranberries is justified in the treatment of diseases of the urinary system - especially cystitis. In addition, lingonberries enhance the activity of antibiotics and sulfa drugs, so it is recommended for febrile patients, as well as to increase appetite after serious illnesses and injuries. In this case, berry juice is very useful, as it combines anti-inflammatory and diuretic effects, that is, it inhibits the development of microbes and removes toxins. The sour drink quenches thirst, and the vitamins contained in it strengthen strength.

• bioactive manuka honey

Kills bacteria, pathogens of typhoid, paratyphoid, dysentery, as well as eggs of intestinal parasites (worms), hay bacilli, potato and anthrax bacilli. 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.

Collected by bees in New Zealand from the flowers of the wild manuka tea bush. The unique abilities are due to the presence in it of a special substance of natural origin called methylglyoxal or MGO, which ranges from 100 to 1000 mg / kg in it and makes it an extremely powerful drug. For example, other types of honey MGO contains from 0 to 10 mg/kg. The higher the concentration of methylglyoxal, the stronger the antibacterial qualities of manuka. Methylglyoxal or MGO of honey penetrates into the affected cell and evaporates all the moisture from this cell, depriving the harmful staphylococcus of the nutrient medium, which causes it to die, and the cell restores water balance and recovers.

An example of a full menu for the day

General scheme:

• Keto breakfast.

• Protein lunch.

• Probiotic plant based dinner.

• Rotational principle in the menu.

• Intermittent fasting without snacking.

• Sufficient amount of water.

• One glass of green juice a day.

• Fruit before meals.

• Natural sweets - 30-50 g before meals.

Fat options for breakfast:

• Avocado.

• Coconut yogurt with paleo granola.

• Fatty cheeses.

• Olives.

• Fatty fish.

• Walnut cheese.

• Nut milk.

• Pine nuts.

• Thina.

• Egg.

• Cod liver.

• Keto bread made from almond flour.

• Keto coffee.

Ideal scheme for lunch:

• Warm (in the cold season) vegetable soup (warm okroshka or miso).

• Warm (in the cold season) vegetable soup (sunflower protein, tofu, tempeh, animal protein: egg, turkey, fish or seafood).

• Fresh herbs and vegetables.

• Not later than 19:00.

• Large bowl of vegetable salad with probiotic dressing - 3-4 types of vegetables: boiled, baked, fermented - raw.

• A small amount of legumes, porridge, mushrooms, algae, etc.

Probiotics on the menu:

• Coconut yogurt.

• fermented juices.

• Fermented drinks.

• Walnut cheese (sesame, almonds, etc.).

• Apple vinegar.

Superfoods on the menu:

• Seaweed.

• Sprouts.

• Probiotics.

• Greens (especially wild plants).

• Berries.

• Spices.

• Protein.

• Lecithin.

• Coconut oil.

• Apple vinegar.

• Chlorophyll.

• Spirulina.

• Nutritional yeast.

• Turmeric.

• Poppy.

• Psyllium, etc.

3 life hacks on how to force yourself to eat right

• Set specific and achievable goals

To overcome your bad habits, you need the right motivation. A person must understand what “prize” he will receive after all his efforts. Therefore, it is important to formulate the goal of a healthy diet. It should be concrete, not abstract, and necessarily real, achievable. Examples of goals: to be healthy, not to feel sick, to be filled with energy. If the goal is really significant for a person, he will make every effort to achieve it.

• Surround yourself with healthy products

Studies have proven that if there is a choice during the meal, then a person will take healthy food in most cases. So surround yourself with healthy products. This will help you gradually change your diet. Even if you crave a burger, eat it near your plate of healthy food or smoothies.

It is difficult to understand what healthy food is until you try it. Therefore, for a snack, it is better to take not chips with chocolate and lemonade, but toast with fresh vegetables and a piece of boiled chicken and an apple. It is also useful to listen to your body and "catch" the first signs of hunger. When a person really wants to eat, his consciousness turns off, and he begins to consume uncontrollably all the products in a row. Therefore, it is important to feel the first signs of hunger and saturate the body with healthy food.

• Don't watch junk food ads

Fast food ads often appear on TV. She provokes people to immediately order pizza or burgers with potatoes at home. In order not to become a victim of advertising, it is worth switching the channel when it is shown, unsubscribing from all food accounts and setting your mind to the fact that you should not believe commercial ads. Moreover, most often the appetizing burger from the video actually turns out to be not as juicy and beautiful as it was shown.

Fast food companies spend huge amounts of money on advertising. They manipulate people's minds into buying their products. Therefore, it is important to remember that advertising is just a method of persuasion. Don't trust her too much. And it is better to admire your slim and healthy body than a piece of pizza on a plate.

8 major antinutrients

Antinutrients - antisubstances that are part of food! But, in addition to the beneficial effect of the product itself, they harm a person in a certain way, affecting him.

Most often - protecting plants from the fate of being eaten!

Most often affect the intestines or hormones.

A group of substances contained in food products that are detrimental to our health:

• It is found in the shells of cereals, legumes, seeds and nuts.

• Blocks the phosphorus bound in it.

• It steals calcium, magnesium, iron and zinc from us.

• It inhibits the work of enzymes - pepsin and trypsin (break down proteins), as well as amylase (breaks down starch).

Neutralizes phytin - phytase, an enzyme that releases phosphorus. Found in the gastrointestinal tract in ruminants and absent in humans! There is in rye and oats, but is destroyed when heated; is destroyed during grain grinding, at high temperatures, freezing and storage.

Fitin leaders: Brazil nuts (up to 6.34%), sesame (5.36%), almonds (3.22%), tofu (2.9%), flaxseed (2.78%), etc. . Ideally, if it is not more than 0.03%!

Goitrogens are substances that affect the production of thyroid hormones. The main and main danger of these substances is the suppression of the absorption of iodine by the thyroid gland.

The toxic effect of goitrogens depends on our genome and the enzymatic abilities of the body. They are able to overcome the placental barrier, as well as enter the mother's milk and cause a slowdown in the thyroid hormones of babies.

It was found that at high doses of goitrogens (from 8 servings per week), the risk of thyroid cancer increases by 56%.

These foods include: broccoli, cauliflower, spinach, radishes, soybeans, peanuts, pine nuts, peaches and millet, all types of cruciferous and related vegetables (rutabaga, turnips, horseradish, arugula).

• Roasting reduces goitrogenicity by half.

• Steaming reduces goitrogenicity by only one-third.

• Boiling leaches the strumagenic factor into water, thus. cabbage soups are also better not to eat.

• Boiling cabbage for 5 minutes leads to a loss of 35% of the strumagenic factor, and boiling for 39 minutes inactivates up to 87%.

• As always, combined methods are good - for example, pickling and frying.

Both groups share similarities with estrogen, which allows them to bind to receptors, although they have less biological activity.

They work selectively. In some cases, they act as estrogen synergists, and in some as antagonists. At the same time, regardless of the action, they are antioxidants.

The role of IF in the development of breast cancer cells has been studied. The conclusions are as follows: in high doses, IF has an oncoprotective effect, and in small doses, it causes cancer.

FE are found in many foods. It is completely impossible to get rid of them. Therefore, we ourselves need to support the liver, reduce excess weight and provide ourselves with oncoprotection (at least due to iodine and vitamin D) in order not to have a negative impact.

Lectins are a family of proteins that can attach to cell membranes!

Whole flour contains the largest amount of lectins of all known products, especially toxic - wheat germ agglutinin (wheat germagglutinin - WGA).

WGA is attached to the wall of the small intestine (villi villi), the immune system perceives it as a pathogen and turns on the protective function by producing antibodies!

1. Solanaceae are tomatoes, eggplant, potatoes, bell peppers, chili peppers, etc.

2. Lectins are found in nightshade seeds! Get rid of the seeds - reduce the amount of lectins!

3. Cooking also significantly reduces the amount of lectins in nightshades!

4. In addition to lectin, nightshades contain a substance - solanine! Contained in unripe tomatoes, sprouted and stale potatoes. It is quite toxic!

5. If you have gluten intolerance, then you better cut down on nightshades!

6. If you have autoimmune diseases (AIT, arthritis, gout, psoriasis, etc.), nightshade consumption should be completely excluded!

7. If you do not have gluten intolerance and autoimmune diseases, then the norm is 200-300 gr. nightshades in total per day.

It is an antinutrient, plant protection, with an excess in nutrition, calcium oxalate crystals are formed from it, which: clog the renal ducts, can form in the joints, provoke liver diseases and diabetes mellitus.

The reasons for the formation of crystals: excessive intake of oxalogenic products, poor drinking regimen, deficiency of magnesium, vitamins B2 and B6.

Oxalate crystals irritate the intestines and kidneys and subsequently lead to leaky gut syndrome.

Oxalates are oxidizing agents, i.e. create oxidative stress by reacting with the formation of free radicals that damage our body at the cellular level.

A diet containing an overabundance of greens, vegetables and fruits is not healthy! Everything should be in moderation!

With problems with the absorption of fats, lack of magnesium and calcium, insufficiency of intestinal microflora, current intestines, as well as diseases of the liver and kidneys, it makes sense to follow a low-oxalate diet!

It also makes sense for healthy people to minimize the amount of oxalates in foods.

Purines are a building material for DNA, help absorb vitamins and micro/macro elements, normalize and support metabolism.

When cells die, purine is destroyed and uric acid is released. Normally, this process brings only benefits. Uric acid is an antioxidant and has a good effect on blood vessels.

Asymptomatic chronically high levels of uric acid are especially dangerous! And this is the risk of developing cardiovascular diseases, obesity, atherosclerosis, senile dementia, etc.

You can't live without purines!

Chronically high uric acid levels are dangerous!

But! Sharp spikes in uric acid, on the contrary, are useful - an antioxidant effect, a stimulating effect similar to coffee, but without the side effects of caffeine!

1. Periodic post! If you can, keep the church, if you can’t, 1-2 fasting days a week are enough!

2. If you are at risk - stop eating meat and fish! Switch to milder versions of purines - seafood, legumes, eggs.

3. Limit saturated fats - they inhibit the body's ability to process uric acid.

4. Eliminate fructose from your diet! Especially processed ones like corn syrup!

5. Give up alcohol! Especially beer!

6. Less physical activity! The level of uric acid in the body rises especially after cardio exercise!

7. Drink lots, lots of water! It is water that will help dissolve and remove uric acid from tissues and joints!

A group of short proteins that play a role in the formation of motivations, emotions and behavioral attachment to a certain type of food and in general!

• Casomorphin is found in milk.

• Gluten exorphin and gliadorphin in gluten.

• Rubiscoline in spinach.

• Useful for children, potentially harmful for adults.

1. Ascorbinase VS vitamin C (light, cucumber, zucchini).

   Antivitamins C include chlorophyll and ascorbinase. They speed up the oxidation of vitamin C. If chopped lettuce is left in an open dish at room temperature for 4-6 hours, it will lose about 50% of vitamin C, and fresh pumpkin juice will lose the same amount of vitamin C in 15 minutes after being squeezed.

   Most ascorbinase is found in cucumbers, zucchini, cauliflower and pumpkin, least of all in beets, tomatoes, carrots and black currants. Therefore, these products are poorly compatible with vitamin-rich foods.

   A well-known way to conserve vitamin C is to eat whole fruits and vegetables whenever possible, and if chopped, immediately before serving.

   Also, do not store greens in the refrigerator for longer than 3 days, there will no longer be vitamin C in it. At the end of winter, the amount of vitamin C in vegetables (even frozen ones) also drops.

1. Thiaminase VS B1 - interferes with the work of the heart, nervous and digestive systems! Found in fish, rice, spinach, cherries and tea!

   Thiaminase is an antagonist of vitamin B1, interferes with the functioning of the heart, nervous and digestive systems. This enzyme is found in the tissues of some types of raw freshwater and marine fish (in the families of herring, carp and smelt fish). But it was not found in cod, navaga and gobies. Therefore, a passion for oriental cuisine (we are talking about raw fish) can really create a risk of developing hypovitaminosis B. It is very easy to avoid this: thiaminase is destroyed when heated. Therefore, the fish must be boiled or baked. Many plant foods, such as rice, spinach, raw potatoes, Brussels sprouts, Savoy sprouts, cherries, and tea leaves, contain thiaminase, but in very small amounts.

2. Biotin VS Avidin. It interferes with the work of biotin (B7) - for the normalization of microflora.

   Contained in raw yolk!

   Biotin and the antivitamin avidin are similar in structure. The first is responsible for healthy intestinal microflora and stabilizes blood sugar levels, while the second prevents it. Both are found in egg yolk, but avidin is destroyed by cooking. Therefore, if you have problems with the flora or a tendency to diabetes, forget about scrambled eggs with raw yolk.

3. Amino acid leucine VS niacin (PP). Contained in brown rice, beans, milk, beef. It interferes with the work of nicotinic acid (energy, muscle activity).

   The antivitamin is the amino acid leucine. Leucine-rich foods include brown rice, beans, soybeans, mushrooms (champignons and oyster mushrooms), walnuts, beef, cow's milk, wheat and soy flour. You need to worry if these products form the basis of the diet: in this case, hypovitaminosis PP may develop.

Regular intake of incompatible food combinations (viruddha ahara) can significantly harm health. This will cause an imbalance in the tridosha, as a result, autoimmune diseases can develop, excretion organs are overloaded, salts are deposited in hollow organs and joints.

Incompatible at the same meal:

1. milk - bananas, yogurt, eggs, melon, fish, sour fruits, kichadi (mash and basmati rice), yeast bread;

2. yogurt - milk, melon, sour fruits, hot drinks, including coffee and tea, mango, starch, cheese, bananas;

3. melon - all foods, especially: cereals, starch, fried foods, cheese EGGS - milk, yogurt, melon, cheese, fruits, potatoes;

4. starch - bananas, eggs, milk, dates;

5. honey - ghee (in equal proportion by weight), cereals CORN - dates, raisins, bananas;

6. lemon - yogurt, milk, cucumbers, nightshade tomatoes - yogurt, milk, melon, cucumbers.

• fruits after meals

Fruits do not stay in the stomach for long because they contain simple sugars that do not require digestion. If you eat foods rich in protein, fat and starch, they will be digested much longer. When you eat fruit after your main meal, the fructose will cause fermentation, which will cause discomfort such as flatulence and pain.

• Cereal and oatmeal with milk and orange juice

The acid in orange juice and any acidic fruit destroys the enzyme responsible for digesting starches found in grains. In addition, acidic juices can coagulate milk inside the body, turning it into a heavy, slimy substance. If you can't give up your favorite breakfast, drink juice half an hour before oatmeal.

• Yogurt with fruits

Ayurveda and food combination theory do not recommend mixing any sour fruits with dairy products as they can impair digestion, alter intestinal flora, produce toxins and cause colds, coughs and allergies. For those who love fruit parfaits, Ayurveda recommends mixing yogurt with honey, cinnamon and raisins instead of sour fruits and berries.

• Bananas with milk

Ayurveda ranks this combination as one of the heaviest and toxin-forming. It creates heaviness in the body and slows down mental activity. If you like banana milk smoothies, use very ripe bananas and add cardamom and nutmeg to stimulate digestion.

• Pasta with cheese

The combination loved by many is also not healthy. The starch found in pasta and the protein found in cheese have different digestion times, so this combination will also cause fermentation. Eating bread with cheese will provoke the same effect.

• Macaroni with tomato sauce and cheese

Acid tomatoes should not be mixed with starchy carbohydrates such as pasta. When you generously sprinkle the dish with cheese, digestion becomes even more problematic. You feel tired and want to rest as your body needs a ton of energy. This is one of the reasons why the afternoon siesta is honored in Italy and Spain. To avoid unpleasant consequences, season pasta with vegetable oil or pesto sauce with the addition of baked vegetables.

• Beans with cheese

This is a favorite combination in many Mexican dishes. And if you also add a portion of guacamole and hot sauce, then you can not get up from the table. Legumes themselves can cause bloating, and cheese will exacerbate the situation. Eat these foods separately, especially if you have poor digestion.

• watermelon with melon

Perhaps these are the most famous products that are not recommended to be combined not only with each other, but in general are eaten separately from any food.

Eating cold and dry food in winter, or eating unfamiliar food, is also viruddha ahara. Although the consumption of incompatible food combinations is strictly not recommended, however, it does not harm those who are young, who exercise regularly, who have a strong body, strong digestion, and those who have adapted to or consume such incompatible foods. in small quantities.

5 Diet Tips for a Healthy Lifestyle Seasonally

Autumn (cotton wool)

• The best time to cleanse the intestines and blood.

• Warm food with astringent, bitter or sweet taste.

• You shouldn't fast in autumn. Fasting creates lightness, which excites Vata.

Winter, late winter (vata-kapha)

• Hot, oily, sour and salty foods are preferred.

• Drink only warm water.

• Avoid light foods that further aggravate Vata. Focus on protein and fats.

Spring (kapha)

• Avoid heavy, oily, sour and sweet foods and drinks that can increase Kapha, especially dairy products and saturated fats.

• Eat spicy food and bitter vegetables, herbs, meat of wild animals, poultry, seafood.

• Panchakarma is indicated in early spring to remove excess mucus to prevent allergies, hay fever, colds, runny nose.

Summer (pitta)

• Drink plenty of fluids. Avoid dehydration.

• Avoid foods that are spicy, sour, and salty.

• Sweet, chilled and oily foods are allowed.

• Avoid red meat, liquor, sour fruits, citrus fruits, beets, and carrots, all of which have a warming effect.

7 final rules for a healthy lifestyle

1. Make a meal plan for the week. Include fruits, vegetables, whole grains, proteins. A plan will help you stay on track with your goals. It must have one day in which you can relax and eat something delicious. This day will be a reward for the efforts of you and your body.

2. Do not think about previous failures, get rid of guilt. Stop tormenting yourself with the fact that before all attempts at proper nutrition failed. Believe in yourself and start over.

3. Keep a diary and write down everything you eat during the day. This will make it easier to keep track of your calorie and nutrient intake. Also, the diary will help, if necessary, adjust the diet.

4. Change the set of products in the refrigerator. Gradually get rid of all junk food. Replace it with healthy products.

1. Snacking at work should also be healthy. Do you like tea with sweets or cookies? Unfortunately, this habit will have to be abandoned. A "harmful" snack at work can be replaced with apples, vegetables, nuts. The main thing here is to know the measure, because, for example, nuts are very high in calories.

2. Praise yourself even for small victories. Inner support and a positive attitude are very important. Did you eat a piece of dark chocolate instead of a piece of cake? Excellent! This is also a small achievement worthy of praise.

3. Don't give up in the face of difficulties. A food culture that has evolved over the years cannot be changed overnight. Be prepared for situations when you want to give up, quit everything and return to your usual way of life. Work on yourself. It is only through patience and continued effort that new eating habits will form over time. And your reward will be a slim figure and excellent health.