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Продукты, которые надо есть каждый день

Продукты, которые надо есть каждый день

«Здоровье» - слово, которое включает в себя много понятий. Быть здоровым, значит не только следить за состоянием внутренних органов и вовремя пить таблетки, это значит заниматься спортом и правильно питаться. О правильном питании сегодня говорят много и часто, у каждого есть свое «правильное» и разобраться в истинном положении вещей довольно затруднительно. Однако есть продукты, полезные качества которых не ставят под сомнения самые разные специалисты и рекомендуют их к ежедневному употреблению. Что это за продукты, давайте узнаем.
1. Нерафинированное чистое оливковое масло уже давно признано невероятно полезным для работы сердца и правильного функционирования мозга. Оно содержит высокий уровень антиоксидантов, способных снизить риск повреждения клеток и связанных с этим заболеваний. Также оливковое масло поможет снизить риск развития сердечно-сосудистых заболеваний, остановить депрессию, болезнь Альцгеймера, панкреатит и язвенный колит.


Источник: pixabay.com/photos/olive-oil-oil-food-carafe-15964

Источник: pixabay.com/photos/olive-oil-oil-food-carafe-15964


2. Несмотря на то, что воду нельзя технически назвать едой – она наше все. Соблюдать водный режим очень важно, поскольку вода является «двигателем» в нашем организме, она запускает множество процессов внутри нас. Врачи рекомендуют выпивать 30 мл на каждый кг веса. Если в чистом виде вам никак не удается заставить себя пить воду, скрасьте вкус соком апельсина или лимона, добавьте в воду свежей зелени (мяту, базилик) или нарежьте огурцы.

3. Ягоды: черника, ежевика, малина, клубника, клюква, и многие другие необходимо внедрять в свой ежедневный рацион по нескольким причинам. Они богаты витаминами, минералами, клетчаткой, фитохимическими соединениями, способными справиться со многими проблемами и застоями в организме. Ягоды содержат меньше сахара, чем фрукты, поэтому если вы соблюдаете диету, на этот период выбирайте именно их. Не обязательно брать дорогие свежие ягоды, выбирайте замороженные, в них сохраняется баланс всех питательных веществ. Ну а в сезон не упустите возможность полакомиться ими вдоволь.

4. Всем известно, что специи обладают противовоспалительными свойствами и могут избавить от множества заболеваний, начиная с ревматоидного артрита и заканчивая деменцией. Присыпайте утреннюю кашу корицей, в рис добавляйте куркуму или шафран, в чайник с чаем не забудьте бросить соцветие гвоздики или звездочку аниса.
Источник: pixabay.com/photos/blueberries-dessert-breakfast-f

Источник: pixabay.com/photos/blueberries-dessert-breakfast-f


5. В ежедневный рацион обязательно добавляйте орехи или семена. Это великолепный источник белка, полезных жиров, минералов и антиоксидантов. В салат непременно добавьте ложку кунжута и семян льна, посыпьте обед измельченными семенами кориандра или тмина.

6. Каждый день на столе просто обязана быть зелень. Она насыщена витаминами (А, С, Е и К), минералами, клетчаткой, железом, магнием, антиоксидантами, калием и кальцием. В период, когда свежая зелень слишком дорога, пользуйтесь замороженной: шпинатом, щавелем, петрушкой, укропом и не забудьте летом сделать запасы.

7. Продолжением зеленой темы станут крестоцветные: брокколи, цветная капуста, кейл, белокачанная, пекинская. Все они содержат сульфарофаны, помогающие снизить риск развития онкологических заболеваний и диабета, улучшить здоровье сердца и помочь пищеварению.
Источник: pixabay.com//photos/broccoli-vegetables-healthy-co

Источник: pixabay.com//photos/broccoli-vegetables-healthy-co


8. Чтобы не было тяги к вредным, хотя и очень вкусным быстрым углеводам, например, конфетам, пирожным и прочее, обязательно включайте в ежедневный рацион темный шоколад. Речь, конечно же, идет не о целой плитке, а о паре долек. Такое количество будет полезно не только для души, но и для сердца. Темный шоколад хранит в себе массу достоинств, включая улучшение настроения, повышение энергии, улучшение зрения, снижение уровня плохого холестерина и пр.

9. Не стоит себе отказывать и в чашечке хорошего ароматного кофе или чая. Они богаты антиоксидантами, которые справляются с воспалениями различной этиологии. Кофе, к примеру, помогает работе сердца, предотвращает развитие дегенеративных изменений мозга, снижает риск депрессии, повышает производительность. Чай способствует защите костей, развитию заболеваний сердца, укрепляет иммунную систему, улучшает концентрацию, а также защищает легкие от повреждений, вызванных курением и воздействием сигаретного дыма.
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