What determines your well-being? Surely, your health. And what affects your health the most? The right answer is your nutrition – “we are what we eat.” But, unfortunately, we always keep breaking these rules of healthy nutrition due to the modern pace of life. But what if I told you about following a few little rules, after which you can be much healthier? Just imagine how significantly it could change and extend your life!
In this video, I’m going to tell you about how following a few easy rules will surely help you become much healthier. Stay with us and watch this interesting, useful and delicious video till the end. The “Healthy Style” channel is here with you. Ready? Here we go!
Explanatory note: All recommendations given by me in this video are based on real expert data and real recommendations of elite nutritionists and the World Health Organization (WHO). This means that this is not just idle speculation, but real recommendations based on real research.
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So, healthy nutrition recommendation #1 – you have to eat various products. Some people say: all these micro- and macronutrients can be substituted by only two products: milk and potatoes. Some stick to a buckwheat only diet.
But the truth of life is that there is no mono product that can provide you with all the necessary elements on its own. It’s a utopia. For example, there is a lot of vitamin C in potatoes, but there is absolutely no iron in them. And if we take bread or legumes, we can see that while there is a lot of iron in them, there is absolutely no vitamin C. There is one very easy and cool rule: you need to eat at least 5 vegetables. You can choose these 5 veggies for yourself, according to your taste: they can be cucumbers, tomatoes, cabbage, bell pepper. If you eat any 5 vegetables during the day, you will get most of the needed vitamins and micronutrients. Also, you need to eat dietary fiber each day. And the fiber champion is, of course, the well-known cabbage. More than that, cabbage and beetroot are at the top of the most healthy veggies.
As for me, I eat beetroot and cabbage every day. Not much, but every day. And a great version of fresh cabbage is sour cabbage. It contains special bifidobacterium, which are very good for your digestion.
Going further, let’s talk about fruits and vegetables. The World Health Organization recommends that we eat at least 500 grams of local fruit and vegetables each day. Specifically, the fruit and veggies have to be local, not imported. And the proportion of veggies to fruit has to be 2:1, meaning that for every 2 grams of vegetables, there has to be 1 gram of fruit. And it is strongly recommended to eat fresh fruits and vegetables.
Going further, you have to consume milk or other dairy products. That is kefir, cheese, yogurt, etc., but be sure that yoghurt is not factory-made, because there is no real yogurt inside. Ideally – one should produce homemade yogurt and kefir. You can buy ferment and make your yogurt on a window-sill. It’s not difficult; anyone can make it. If you think that it’s too difficult to make homemade kefir, then let me reassure you – there is absolutely nothing difficult about it.
You just take the ferment, put it into milk, let it rest for a day, and that’s it! Healthy, real kefir is ready.
And who hasn’t heard about the use of kefir’s bifidobacterium! Also, it’s recommended to reduce the quantity of animal fat and eat more vegetable fat. But do not exclude all animal fat from your diet, it wouldn’t be correct. There has to be both kinds of fat in your diet, but vegetable fat has to be 3 times more than animal fat.
There are different sources of vegetable fat, such as vegetable oil and nuts. Walnut is considered to be the most healthy among nuts and flaxseed oil among oils. Flaxseed oil is rich in Omega-3, which are highly useful fatty acids. Omega-3 helps to normalise your libidinal profile; that is, lowers cholesterol, ameliorates brain activity and enhances your immune system. It goes without saying that you must avoid trans fats, which are in almost all sausage goods such as: sausages, frankfurters and cutlets with unknown origin. If you eat meat, then you should choose white meat, such as turkey or chicken filet. It is not recommended to eat too much red meat, such as beef, and especially pork. In general, when you eat meat, it’s better to trim off the fatty pieces. If you buy chicken, give preference to breast filet, rather than thighs or legs. But fish oil is very healthy, so I prefer eating oily fish to red meat. In general, you must remember about the value of protein. And white meat, fish, legumes, nuts and dairy are perfect sources of protein.