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20 most useful products of all times and peoples

20 самых полезных продуктов всех времен и народов

Healthy nutrition is nutrition that ensures the growth, normal development and livelihoods of a person, contributing to his health and disease prevention. Adherence to healthy eating in combination with regular exercise reduces the risk of chronic diseases and disorders such as obesity, cardiovascular diseases, diabetes, high blood pressure and cancer.

Modern science conducts numerous studies to optimize the diet for the prevention of major chronic diseases. The first full-scale study that confirmed that a healthy diet can significantly reduce problems with cardiovascular diseases, obesity and diabetes was the North Karelia project, which was launched in Finland in 1973. For 35 years, the death rate from cardiovascular diseases in the population of the North Karelia region has decreased by 7 times. This result formed the basis of the pan-European Health Strategy 2020.

What is a healthy diet? Here is a list of two dozen of the most useful products that we will write about at all times. Print this page and take it with you to the store.

Recommendations for a healthy diet

Healthy food - Wikipedia, the free encyclopedia.

20 самых полезных продуктов всех времен и народов
Diagram,
illustrating
recommended
ratio
products
in food
based
Eatwell plate

Of course, the composition of the ideal human diet depends on the type of activity, lifestyle and place of residence, but there are more or less universal tips developed by health organizations:

  • Watch carefully for calorie foods and body weight. For example, the State Research Center for Preventive Medicine (GNICPM) recommends weight loss with a Body Mass Index index greater than 27 kg / m2.
  • Limit energy production from fats. Saturated fats (animal, solid vegetable fats) - should be up to 1/3 of the fats consumed, the remaining 2/3 of fats should be unsaturated, liquid fats. When using milk and dairy products, you should give preference to products with low fat content. Try not to eat foods that contain trans fatty acids.
  • Strive to increase the proportion of fruits, vegetables, whole grains, legumes and nuts in the daily diet. It is from this food that 50-60% of all energy should be obtained.
  • Approximately one third of bread, cereals, flour in the diet should be foods enriched with micronutrients.
  • Limit the consumption of simple carbohydrates (sugar, honey, sugary carbonated drinks) - no more than 30-40 grams per day.
  • Limit the use of salt and use only iodized salt.
  • Try to provide the body with vitamins in physiological quantities, including antioxidants (vitamins A, C, E), folic acid. If your diet does not include enough vitamins from food, you can periodically take multivitamins and additional vitamin D.
  • Consult with your doctor on the topic of diets, trust only nutrition, developed by reputable health institutions.

Support healthy eating by the state

The governments of many developed countries annually allocate funds to promote a healthy lifestyle and, in particular, a healthy diet. Infographic tools have become more popular, for example, developed with consideration of national peculiarities of the food pyramid, which visually shows the recommended number of different types of products.

In Russia, it is possible to receive nutritional assistance as part of primary health care. Dietitians supervise and treat the following groups of patients:

  • with overweight and obesity I-III degree;
  • with alimentary-dependent diseases;
  • suffering from impaired digestion and absorption syndrome;
  • having a nutritional status disorder.

Blueberries

For the brain and eyes

Черника

Brown rice

For cardiovascular, nutritional
primary and nervous systems

Коричневый рис

Eggs

For muscles, ligaments and bones

Яйца

Salad

For food
vascular and cardiovascular systems

Салат

Chicken breasts

For muscles and nervous system

Куриные грудки

Broccoli

For bones, cardiovascular system, kidney, spermatogenesis

Брокколи

Avocado

For muscles, bones, cardiovascular system

Авокадо

Beans

For nervous and food
heating systems

Фасоль

Walnuts

For cardiovascular, hematopoietic and genital systems

Грецкие орехи

Salmon

For the cardiovascular system, muscles and brain

Лосось

Beet

For cardiovascular, nutritional
primary and nervous systems

Свекла

Cereals

For food
heating system

Овсяные хлопья

Sea Kale

For thyroid and nervous system

Морская капуста

Yogurt

For bones, as well as food
primary and nervous systems

Йогурт

Dark chocolate

For the brain and hematopoietic system

Черный шоколад

Olive oil

For muscles and cardiovascular system

Оливковое масло

Beef

For muscles and the reproductive system

Говядина

Cottage cheese

For muscles and bones

Творог

Whole wheat bread

For muscles and nutrition
heating system

Цельнозерновой хлеб

Tuna

For muscles, as well as nervous, nutritional
reproductive and genital systems

Тунец

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