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Anti-inflammatory diet

What is the principle to choose products for the daily menu?

Danish scientists recommend focusing on "anti-inflammatory pyramid".

Food according to this scheme reduce the risk of developing diabetes and cardiovascular diseases. The lower the level, the higher the priority.

It’s simple!

The elements indicated in it have nothing to do with food, but they have a significant effect on health. Motion we need if we want to lose weight.

And we need to lose weight because overweight is a significant risk factor for diabetes, cardiovascular diseases and, according to recent studies, cancer.

Water per day we need up to 2, 5 liters.

And water clean, unboiled — it has a detox effect.

Vegetables and fruits. Without them, nowhere — per day we need up to 5-6 servings to be in shape. These products are a source of vitamins, microelements, antioxidants and fiber.

We must try to eat vegetables and fruits of different colors — the more varied the coloring, the richer the set of useful substances contained in them.

Whole Grain Products.

Suppliers of complex carbohydrates, which give a long feeling of satiety and normalize blood sugar levels.

A healthy alternative to simple sugars.

Fish and seafood.

It is an easily digestible protein and valuable omega-3 acids.

Keep in mind that large predatory fish like tuna cannot be eaten often — predators are the final link in the food chain, they accumulate mercury and other toxins, which, alas, so rich in the world’s oceans. It is better to choose small fish and harmless — flounder, salt, dorado, etc.

Vegetable oil.

Flaxseed, olive, soybean, sunflower.

The source of omega 3, its anti-inflammatory properties have long been known and used throughout the well-known Mediterranean diet.

Walnuts.

According to research, reduce the intensity of inflammatory processes in the body.

Spice.

Generators "negative calories" — that is, accelerate the metabolism and activate fat burning.

Especially in this regard, good ginger and chili.

Low-fat dairy products.

That non-fat — not to overload the body with cholesterol, but supplied with calcium.

Lean meat, eggs, We need animal protein for normal life. Only in meat contains the entire set of essential amino acids, plus fat-soluble vitamins.

Again, the keyword is "non-greasy".

Soy. The necessary link of the anti-inflammatory pyramid. You can eat sprouts, use soy flour, add soy sauce of moderate salinity to dishes.

However, in large quantities soybean increases the risk of developing breast cancer, so moderation is also the main rule here.

Tea. Especially green. The storehouse of antioxidants, according to the results of many studies, effectively fights against cancer.

Contains a large amount of caffeine, if you drink too much of it, it washes out vitamins and trace elements from the body.

Therefore, it is also worth limiting, especially when it comes to nutrition of children, adolescents or hypertensive patients.

Chocolate and red wine. "Packed" A large number of antioxidants, nutritionists recommend them as a nice addition to the daily menu.

White bread, soda. Absolutely useless products from the point of view of a healthy diet.

The less you eat them, the better you are.

Fat red meat.

Delicious but harmful.

Considered a carcinogenic product.

Nutritionists strongly recommend limiting the consumption of red meat as a significant factor in the development of colorectal cancer.

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