1 level
The elements indicated in it have nothing to do with food, but they significantly affect health. Action necessary for us if we want to lose weight. And we need to lose weight because being overweight is a significant risk factor for diabetes, cardiovascular disease and, according to recent research, cancer.
We need up to 2 liters of water per day. Moreover water pure, unboiled – it has a detox effect.
2 level
Vegetables and fruits… Without them, nowhere – we need up to 5-6 servings a day to be in shape. These foods are a source of vitamins, minerals, antioxidants and fiber. You need to try to eat vegetables and fruits of different colors – the more varied the color, the richer the set of nutrients they contain.
Whole-grain products… Providers of complex carbohydrates that provide long-lasting 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, are so rich in the world’s oceans. It is better to choose a small and harmless fish – flounder, salt, dorado, etc.
3 level
Vegetable oil… Linseed, olive, soy, sunflower. A source of omega 3, its anti-inflammatory properties have long been known and used throughout the well-known Mediterranean diet.
Walnuts… According to research, they reduce the intensity of inflammatory processes in the body.
Специи… Generators of “negative calories” – that is, they speed up the metabolism and activate the burning of fat. Especially in this regard, ginger and chili peppers are good.
4 level
Low fat dairy products… Precisely low-fat – so as not to overload the body with cholesterol, but supply calcium.
Lean meat, eggsWe need animal protein for a normal life. Only meat contains the entire set of essential amino acids plus fat-soluble vitamins. Again, the key word is “lean”.
Soy… An essential link in the anti-inflammatory pyramid. You can eat sprouts, use soy flour, add moderate salinity soy sauce to dishes. However, in large quantities, soy increases the risk of developing breast cancer, so moderation is the main rule here.
Tea… Especially green. A treasure trove of antioxidants, according to many studies, effectively fights against cancer. Contains a large amount of caffeine, if you drink too much, it flushes vitamins and minerals from the body. Therefore, it should also be limited, especially when it comes to the nutrition of children, adolescents or hypertensive patients.
Chocolate and red wine… Packed with lots of antioxidants, nutritionists recommend them as a pleasant addition to your daily menu.
5 level
White bread, soda… Absolutely useless foods in terms of a healthy diet. The less you eat them, the better you are.
Fatty Red Meat… Delicious, but harmful. It is considered a carcinogenic product. Nutritionists strongly recommend limiting the consumption of red meat as a significant factor in the development of rectal cancer.