10 useful products to diversify the summer diet

Dear reader, we offer you the beauty-Clumarman family Tsarkov!

Acting is a dietitian, gastroenterologist, therapist, naturopath and aromatherapist, health -a is a integrative drug with a holistic approach. And now, both physical and mental, nutrition and much more, will share our knowledge in the field of health.

In this material, the family will talk about which products to be added to the diet in summer, so the food is various and useful.

Your family’s tsarkov

For a long time, cognitive summer has come, so there are more walking in the parks, more often out of the city, enjoy the sun, enjoy blooming nature, and of course, life -giving moisture, mature seasonal fruits full of greens, crisp vegetables and juicy.

And in addition to doing your daily habits, a dream, food – creativity and your favorite work to devote more time, then you can develop, build and fill the vital energy on hot days.

In this article, my dear readers want to talk about the products that help us to compensate for the energy level and provide the necessary structural components to our body – to create our cells, membranes, hormones, and all other vital parts of a single whole. As the best builders of great avatars, we will remove the products that can benefit from health problems and positively affect our figure.

Product checklist for correct nutrition

Therefore, we write and remember the list of PP products that should be included in your diet this summer.

Dark Grueding Grains and Legumes

It is important to protect the shell and cereal germs. It may be: brown and black rice, buckwheat, film, lentil, chickpeas, puree, teff, barley, millet, oats, beans, soybeans, pearl barley. Such products include complex carbohydrates – main suppliers of glucose – the main energy source.

It should be at least 1-2 servings per day. We also need fiber, B vitamins and magnesium sources. Raw germinated grains are very useful (there are too many vitamin E and enzyme). They are distinguished by a low glycemic index, which means that you do not get rid of them.

Unrelated animals

Fish (preferably fat sea -north seas), low -fat poultry and meat, disabled (especially liver), eggs, natural cottage cheese without additives. These products are essential amino acids, fats and fat -soluble vitamins (especially in A, D and liver K), both iron and vitamin B12 suppliers. Fish have too much scarce iodine and omega-3 multiple unsaturated fatty acids. In a small raw fish and liquid chicken, yellow remains even more useful substances and enzymes.

Plant seeds

Linen, amaranth, kinoa, hemp, chia, sesame seeds, sunflower seeds and zucchini. The seeds should be chewed thoroughly and the smallest should be grinded. Seeds are rich in vitamins (especially E), multiple unsaturated fatty acids (especially omega-3), many useful minerals (especially magnesium, calcium and zinc).

Moss

It is very useful to add algae to your diet. For example, seaweed and algae venemes, iodine, vitamins, fiber and enzymes are the sources of almost all minerals, including. In the meantime, I have allocated an article on the benefits of algae.

Raw vegetables and herbs

Make sure that three servings of raw vegetables and plants a day. The more varied, the better. Vegetable juices are very useful. It is our main fiber suppliers for good operation of the gastrointestinal tract and protecting useful microflora.

The most useful of them – Green Vegetables and leaf pouring greens: cabbage cabbage, corses salat, spinach, parsley, broccoli, asparagus. Especially there are many strong antioxidants.

Important and White Vegetables: All kinds of cabbage raw (white, color), black, green radish and penophy, root and celery stalks. Excellent diet fiber suppliers, ie fiber.

Orange (carrots and pumpkin) and Red (Beet, pepper, tomato) vegetables are especially rich in vitamins C and carotene.

It is also important for spices and bitter health: garlic, onion, wild radish, mustard.

Ginger root, various spices (turmeric, pepper, cardamom, laurel, fennel, thyme, cloves, etc.) are very useful. They will be protected from infections, strengthen immunity and improve their useful microflora condition.

Fruit and strawberry

The best of fruits and fruits: grenades, all citrus (especially lemon and orange), green apples, bananas, avocado, wildberries, cranberries, black generations, sea lames, rose hips, dried apricots, figs, uterus. This is a store of healthy sugars and organic acids for vitamins, enzymes, energy and nervous system. They also help maintain a useful microflora and rely on the damaging effects of free radicals.

Hazelnut

The best of hazelnuts: Brazil, almond, walnut, peanut, cedar. There are too many vitamin E, magnesium and other minerals, suitable oils. However, in order for the body to absorb them better, it should only be consumed raw and rinse and wet first.

Pure water

If you want to protect health, youth and energy, we cannot do it without it. It is better to drink at least two liters per day in small portions throughout the day. Lemon warm water (about 40 ° C) is particularly useful.

Dyskoros

Dry, Nettles, dandelion, wet headlight, Burdock, banana, killlitsa, medunitsa, ivan-tea, kinoa, thyme, conifer young exiles, Frankish grapes, raspberry leaves, blackberry leaves. Nobody grows them and does not care about them, raising themselves under our feet: they can walk both in our gardens and in forests and meadows.

They are not treated with pesticides, herbicides and fungicides, such as most seeds are not subject to choice and genetic engineering. They contain unique substances that can provide great benefits to our health. Moreover, their benefits are sometimes much higher than the benefits of cultivated plants. They can be consumed in fresh and dried form and in prepared meals, for example, there will be absolutely no additional chemistry that treats fruit, seeds and hazelnuts for long -term storage.

Wilds contains various macro and trace elements: potassium, calcium, magnesium, sodium, sulfur, phosphorus, silicone, iron, copper, zinc, cobalt, magnesium, molybden, nickel, silver, aluminum and others.

It is important to combine Wildroats from big ways and cities. You can only take leaves without fresh shoots, flower clusters, flawless and insects.

Wilds salads, smoothies, soups, side meals, with a magical effect on our body can be brewed with vegetable teas. They are cleaned and filling nutrients with antioxidants, vitamins and work elements, improves and improves the work of our organs, improves, rejuvenates and strengthens the state of microflora.

Oat porridge from linen seeds

This is another product that is impossible to predict the miraculous effect on our body.

It cleanses the intestinal gills from the adhesive gluten mass of gluten -containing and undigested foods and helps to remove various toxins and heavy metals from the body, activates the functioning of the intestinal motility and glands, feeds damaged mucosa, fiber in its composition. Oats of linen seeds, a supplier of useful oils (especially Omega-3 PNHK) and soluble and water-soluble vitamins (especially youth E vitamin E and active metabolism, health and active metabolism) group B-B2, B2 vitamins).

It is easy to cook. First you need to activate flax seeds – soak just at night. And the next morning, prepare healing oat porridge made of pre -washed and ground flax seeds, add them to steam (not only boiling) and add a quarter apple or a mature banana. If desired, you can add some natural cinnamon cinnamon.