Since healthy eating became fashionable, many of our familiar foods have become persona non grata among nutritionists and PP adherents - they were either called harmful to the body, or simply replaced with expensive superfoods. And in vain, because if they are used correctly, then the benefits will be no less than from the vaunted chia seeds. Novate.ru talks about these products in more detail.
1. Kefir
According to nutritionists, the most useful fermented milk product is natural yogurt. Given its positive effect on the body, it is difficult to argue with this, but this does not mean at all that other foods should be excluded from your diet. For example, kefir, familiar to us from childhood, is no worse in properties, and its price is much more pleasant. It has a beneficial effect on the intestinal microflora and metabolism, has an immunostimulating and calming effect. In addition, kefir contains much more protein, and lactose in its composition is processed by bacteria, making it absolutely safe for people with intolerance. Kefir is also an excellent source of calcium and vitamin D, which strengthen bones.
On the basis of kefir, you can prepare original smoothies and cocktails, and not only dessert ones, but also options that are quite suitable for the role of a full-fledged first course. If you add the right ingredients, you end up with truly healthy, low-calorie items in your daily menu.
2. Sauerkraut
With sauerkraut, things are not the same as with bread or kefir. It was never considered harmful or dangerous to health, but the benefits that it brings to the body were greatly underestimated. But the fermented vegetable is a real treasure. It contains a lot of probiotics and prebiotics, thanks to which cabbage saturates the intestines with beneficial bacteria, and itself supplies them with nutritious sugars. As for bacteria, they perform several important functions, in particular, they reduce inflammation, prevent the development of diabetes, and contribute to the production of serotonin, the hormone of happiness. Also, sauerkraut contains vitamin C, and we note right away that there is much more of it in a vegetable than in citrus fruits. Therefore, be sure to include cabbage in your diet during the fall and winter period to fight off colds.
3. Potatoes
In the case of this vegetable, nutritionists also tried their best - it was blacklisted for a long time due to its high glycemic index, and was banned from people who adhere to proper nutrition. Fortunately, the opinion of doctors has changed recently. Potatoes contain vitamins C, E, H, PP, group B, as well as many macro- and microelements: potassium, phosphorus, chlorine, magnesium, etc. It also contains folic, oxalic and pantothenic acids and phospholipids necessary to combat cholesterol. Fiber, which is a component of the vegetable, does not irritate the walls of the stomach, so potatoes are very useful for people suffering from ulcers and gastritis.
Therefore, you should not make rash decisions and completely abandon the vegetable. Just swap high-calorie fried potatoes for a more dietary option: mashed potatoes with a minimum of butter, baked in the oven, in their skins. In this form, the root vegetable is digested faster and turns into simple sugars, which supply the body with energy.
4. Butter
Recently, butter has been in real disgrace among adherents of a healthy lifestyle and people who follow their figure. Benjamin Johnson, a nutritional consultant and fitness trainer, absolutely disagrees with this position, and therefore advises that you must include the product in your diet, especially for those involved in fitness and sports. Butter is not the enemy of health and a beautiful body, on the contrary, unlike harmful trans fats, it does not clog blood vessels with cholesterol. It contains not only healthy saturated fats, but also vitamins and minerals. Oil is a real storehouse of usefulness, as it helps literally every organ in our body, improves metabolism, and strengthens the immune system.
However, there are nuances everywhere. Despite the fact that quality oil does not contain chemical components and is an easily digestible product, the saturated fats that make up its composition can negatively affect your health if you overdo it. And since they are a component of meat, cheese, fish, yogurt, which are often present in our diet, it is better to limit the amount of butter to three teaspoons a day (provided that you consume the above products).
5. Bread
Remember the first commandment of all those losing weight? Yes, forget about bread. However, the World Health Organization would gladly challenge it. WHO includes bread as the basis of the daily diet, as it is a source of energy and a large number of micronutrients. The main advantage of the product is that it contains slow carbohydrates that are not purified from fiber. To digest them, the body needs much longer than in the case of fast ones, and therefore the feeling of satiety lasts much longer.
However, these are not all the advantages. Bread contains gluten, which slows down the aging process of cells, and also removes decay products from the body. It also contains amino acids, potassium, copper, iodine, cobalt, vegetable fiber, B vitamins. The healthiest choice is whole grain bread, which reduces the risk of cardiovascular diseases, contains various trace elements. No less useful is bran bread, which helps maintain stable digestion and cleanse the body of toxins, and with rye flour.
6. Beef liver
This food has a very high nutritional value and is often included in the list of foods recommended for use on health diets. Beef liver contains a lot of protein, which is an important material for building cells. Also, the product is a source of essential amino acids and mineral components, in particular iron, which increases the level of hemoglobin. The components of the liver are vitamin B12, which contributes to the creation of nerve and blood cells, and vitamin A, which helps to maintain vision, and omega-3 fatty acids.
Thanks to this rich composition, the inclusion of the liver in the diet provides high energy levels and quick recovery after exercise. No wonder Arnold Schwarzenegger, Frank Zane and other "old school" athletes have always remembered that beef liver should be present in their menu.
7. Eggs
There was a time when doctors recommended limiting the number of eggs in the diet because of the cholesterol they contain, which can clog arteries and increase the risk of diabetes, stroke, and heart attack. After a while, a number of studies were carried out, the results of which refuted this theory and completely rehabilitated the product in the eyes of healthy lifestyle adherents.
It was found that there are two types of cholesterol: "good" and "bad". The eggs contain the first type. In addition, they contain a lot of protein, iron and antioxidants, which protect the body from age-related visual impairments, in particular from cataracts.
We also advise you to learn about 8 foods you shouldn't eat in the evening if you don't want to wake up with swelling