Health // Proper nutrition

Use of the products in human nutrition


Currently salmon is considered to be the most useful fish in the human diet.It is full of fish oil needed for beauty, health and slim figure.Dishes of fish, such as salmon, you need to eat twice a week.The meat of salmon ideal for the prevention and treatment of heart disease, nervous system, and autoimmune diseases.Proteins red fish is also very useful for hormonal balance.

What products can be replaced with salmon: tuna, sardines, herring, trout, sea bass.

Useful Recipes: Fish cutlets.Take a fillet of salmon or tuna.Mix with the juice of half a lemon, add a teaspoon of mustard, glass of breadcrumbs and half a cup of chopped onions.Further sculpt burgers and prepared.


turkey meat is considered the most useful products of animal origin.Most of diet is considered to be a part of it is natural breast without skin.Turkey breast meat - is the richest source of protein and many B vitamins If you eat a serving of turkey for breakfast, you will provide the body's need for protein for a

long time.Recent research shows that the essential amino acids resulting from the decomposition of proteins birds can meet the needs of the body for two days (depending on eaten portions).

What products can be replaced by turkey meat: chicken breast.

useful recipes: turkey breast, baked in foil.Baked chicken meat goes well with whole-grain bread.Bake turkey meat (which is not difficult).Slice of whole-grain bread into small slices and spread his sauce.To prepare the sauce, mix a teaspoon of mustard, a tablespoon of olive oil and raspberry berries 5.Despite the simplicity, you get a delicious and healthy dish for the party.In addition, within a few days you can feast on excellent sandwiches at work for yourself and treat colleagues.


beans, and other legumes, we somehow have a bad reputation.They say that the food is heavy, long time to digest.But junk food - does not mean bad!Eat it in the morning, and digestive problems will not be.And to convince you of the benefits of legumes, the following facts.Beans are not in vain is one of the most useful food.It's hard to find a better source of protein than animal origin.Dishes from legumes are not interchangeable for those who adheres to a diet and limit intake of red meat (pork, beef, lamb, etc.).These plants contain a lot of fiber and vitamins, folic acid and antioxidants.Proteins legumes protect our bones from the leaching of calcium, helps maintain proper blood sugar levels.This is the cheapest natural "drug" for lowering cholesterol.Therefore, there is need of grain legumes, especially beans, several times per week.

What products can be replaced with beans All kinds of legumes.The most common of them - peas, lentils, bean (a soya describe separately).

Useful Recipes: Green peas Pour a little olive oil and sprinkle with sesame seeds.It is very simple and extremely useful!

Soya Soya

fanned rumors and legends.On its benefits or harm of "hoarse" argue the greatest scientists.But all fears mainly centered around genetically modified soybeans.It can actually be harmful to health.But conventional soy is extremely useful, especially for women.With respect to the men questions remain as soy contains phytonutrients composition similar to female hormones.For example, in China, Japan, Taiwan soybeans is very respected.Without soy sauce oriental cuisine no conceivable.Very useful product in the human diet is tofu - tofu.However, domestic manufacturers in the pursuit of profit generously replace meat with soy powder, sometimes from genetically modified varieties.Thus, stained the reputation of soy.But can it be because of the "hacks" to abandon a useful product?Of course not!

soy can cook anything: steak, cheese, stews, soups, pies, hot dogs and sausages.Obtained inexpensive, readily available and very delicate dishes.If women consume at least not a lot of soy, have significantly reduced menstrual pain and mood swings occur less frequently.Soya - vegetable alternative to meat because it is rich in protein.It contains many phytonutrients and essential amino acids.Recall that soy is a source of lecithin.

What products can be replaced with soy: Despite the fact that soy legumes, there is nothing to replace it.The properties of soy is different from beans, peas and lentils.Therefore, provided by the recommendations of international nutritionists separate item.Soybeans for as many unique that serve as an alternative to other plants for unusual products.This tofu, soy milk, tofu.

useful recipes: cheese or tofu can be marinated, cut into cubes and sprinkle with natural soy sauce.You will get a hearty and healthy "snack."

Pumpkin Pumpkin is useful not only for the new-fashioned Halloween.Because it is a very useful and tasty vegetable.Pumpkin saturated alpha- and beta-carotene, fiber and vitamins.Contained in the pumpkin provitamin carotenoids are vitamin A, and is very easy to digest.They have a positive effect on our immune system, protect the skin from sun damage, slow down aging.Unlike vitamin A animal origin, alpha- and beta-carotenes pumpkin not cause overdose.

What products can be replaced with pumpkin carrots, sweet potatoes, orange sweet pepper, pumpkin seeds (rich source of protein, phosphorus and magnesium).

useful recipes: pumpkin seeds Fry for 2 minutes on a dry frying pan.After adding a few drops of soy sauce.Eat instead of chips.


We all know from childhood that tomatoes beneficial.But not everyone knows that the most useful are not fresh tomatoes and heat-treated.The cooked over a fire tomatoes largest concentration of lycopene - the most valuable substance in tomatoes.Lycopene has an antiseptic effect.It is also a powerful antioxidant that not only prevents cell mutations, but also has the unique role of internal sunscreen.It appears that the daily dose (40 g) of tomato contains 16 mg of lycopene.That's enough to time spent in the sun, after which comes a sunburn, increased by 40 percent.That is - eating tomatoes, you can lie in the sun for longer without compromising the skin!

What products can replace tomatoes: red watermelon, red grapefruit, papaya.

useful recipes: Put the tomatoes (unpeeled) into the pan and bake them.Add a spoon of olive oil and sprinkle with coarse sea salt.


Every second foreign cartoons, we can see how the children are trying to feed the spinach.And they resisted heroically.Of course, spinach is not very tasty, but very useful in human nutrition.Unfortunately, the spinach in our country has become a national dish.Because the culture of healthy eating has not yet mastered the society.However, citizens who want to live a long healthy life, spinach respected.Spinach is often called the "green pharmacy".After all, it has more characteristics of health care than any other vegetable.It contains all the components for the protection against cardiovascular diseases, cancer and aging.It nourishes the skin with coenzyme Q 10, which is known to the public through advertising of luxury cosmetics.To well absorbed carotenoids contained in spinach, the leaves should be watered with olive oil or eat together with salmon.

What products can replace spinach: Spinach can not be completely replaced.But part of nutrients to compensate beet, lettuce, sweet pepper orange.

useful recipes: Chop the spinach leaves in a blender with the almonds, walnuts, garlic cloves, olive oil and parmesan cheese.The excess of the resulting dish can be frozen.


In 1992, President Bush, known for his "lyapami" publicly said, "I am the president of the United States, and I will not eat more broccoli."Not listening - this is a fatal error.In the same year, scientists have discovered a substance found in broccoli that is not only prevents the development of cancer, but also contributes to its treatment.Salad of fresh broccoli contain a lot of vitamin C strengthens the immune system.Cooked broccoli is also useful - after heat treatment is easily absorbed carotenoids.Last sensational discovery - broccoli effectively combats Helicobacter Pylori (bacteria responsible for ulcers and cancers).So if something is wrong with the stomach, it is best to start with prevention broccoli.

What products can be replaced by broccoli: Brussels sprouts, cabbage, cauliflower, turnips.

useful recipes: Pieces of raw broccoli soak in olive oil and bake in the oven or on the grill.They'll get crisp, sweetish and very tasty.


«Oatmeal, sir!" This phrase from childhood known to fans of the Soviet film about the adventures of Sherlock Holmes and Dr. Watson.Previously, the English aristocracy has always started the day with a serving of oatmeal, so is exceptionally healthy.Their modern descendants spit on tradition, with the result that the citizens of the UK ranks first in Europe in terms of obesity.Simple porridge was indispensable.Oatmeal normalize blood sugar and cholesterol levels.Do not be afraid of porridge, though it consists mainly of carbohydrates.The raw whole grains low in calories, but a lot of anti-cancer agents.The oatmeal contains ferulic acid, which is known for strong anti-oxidant properties.

What products can be replaced by broccoli: linseed, wheat germ, brown rice, barley, buckwheat.

Useful Recipes: Oatmeal pancakes.Rolled oats soaked in 0.5 liters of yogurt.Add the egg and 2 tablespoons flour.Roast.Before serving, sprinkle with powdered sugar and apple sauce.

Blueberries Blueberries - the champion among the berries.She is one of the most useful products in human nutrition.It is also called "brain berry" or "berry young people."Because blueberries have even made the drug that reduces pain during childbirth.One serving of blueberries contains as many antioxidants as five servings contained in carrots, apples, broccoli, pumpkin.If you have the opportunity to eat blueberries every day, you can be assured of their health.Blueberries, like other red fruits, inhibits the growth of cancer cells, reducing the risk of cardiovascular diseases and geriatric diseases.It has been observed that women who use regular blueberries wonderfully smooth skin.Even half a cup of berries can give your body a large dose (1200 mg) of vitamin C - it's a shock therapy in the fight against wrinkles and age spots.

What products can be replaced with blueberries: it is red grapes, cranberries, blackberries, raspberries, strawberries, currants, cherries.

Useful Recipes: Make cupcakes semolina and soy milk.Pour the spread of blueberry smoothie and other fruit.Each product of this combination is useful in its own way.

Oranges Oranges have become so commonplace that we begin to treat them not seriously.They are many and they are everywhere.Meanwhile, orange is excellent prophylactic against chronic immune disorders such as diabetes.He is also one of the richest sources of vitamin C. But the most valuable substances oranges considered flavonoids.They prevent cell mutations and their effects in the form of cancer.They even can absorb ultraviolet, acting as internal filter, and protecting skin from the sun.Also citrus protect vessels actively oppose viruses and stimulate digestion.And if you chew a little orange peel between meals, it will reduce the level of harmful cholesterol.

What products can replace oranges lemons, grapefruit, tangerines, fresh herbs.

useful recipes: Squeeze the orange juice.Do not dispose of the peel and finely Peremel in a food processor.Mix with juice and drink.The fact that the concentration of vitamin C in the shell is 10 times higher than in the juice.


turns out that the usual tea - a true superfood.He had not fattening.It is tasty and fragrant.It is available everywhere.He does not take time - drinking tea, you can enjoy the things you love.Properly brewed quality tea lowers blood pressure, prevent cancer, protects the skin from the sun, is the anti-inflammatory agent (especially to the eyes).Is there a cheaper and better way to improve health and beauty?It is believed that green tea is more useful than black.But black tea is used for eye compresses for inflammation.Green tea can brew up to eight times.First water is recommended to drain and drink only to re-brewed tea.Ideally, it is very helpful to eat after several zavarok tea leaves - this advice of doctors for the true fans of a healthy lifestyle.Attention!We are talking exclusively about the tea.Herbal and fruit infusions, too, are helpful, but they do not contain valuable polyphenols.Since tea - a drink tonic, there may be some contraindications.

What products can be replaced by tea: None.

useful recipes: Tasteless tea bags to replace the present sheet.Only then will you be able to appreciate its taste.


As they say, not every yogurt is equally useful.When choosing yogurt is necessary to look for it to be sugar-free, and contain useful intestinal prebiotics and probiotics (live microorganisms that protect our gastrointestinal tract).Yogurt - a breeding ground for beneficial bacteria that colonize our body.From these bacteria it depends not only on the digestion and absorption of food, but also immunity.

What products can be replaced with yogurt: Yogurt.

useful recipes: Bulgaria is famous for longevity.And the Bulgarians believe that they live long because of the yogurt, which is prepared yourself.


Walnuts reduce the risk of cardiovascular disease.People who regularly eat nuts, are at less risk of developing coronary heart disease, diabetes, cancer, kidney disease, and lung.This prolongs the life of the nut.

What products can be replaced with walnuts, almonds, pistachios, sesame, peanuts, pumpkin seeds and sunflower seeds, macadamia nuts, hazelnuts.

useful recipes: Add to any dish and eat just like that.

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