Dr. Eli Topper, in collaboration with zap doctors

05/09/2021

Sunday, 05 September 2021, 14:27 Updated: Monday, 20 September 2021, 09:55

From vegetables to good oils: the foods that should be included in the daily menu

Vegetables will aid digestion and overall health;

Good oils like olive oil or cold pressed canola will help maintain the brain and contribute to a feeling of satiety, full carbohydrates will improve digestive activity and proper combination of plant proteins with vegetables will maintain proper muscle and bone function.

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Vegetables, and lots more (Photo: ShutterStock)

Someone wise once said, "You are what you eat" - and he was certainly right.

Proper nutrition helps us maintain good health: it contributes to organ function, improves our ability to concentrate, prevents fatigue and also contributes to the appearance of healthier and more vital skin and hair.

Every day we hear about a new trend of one diet or another, which purports to make us healthier and leaner, but the secret actually lies in making sure to incorporate a number of regular ingredients into the menu.

If you make sure to incorporate all of the following foods, you will already be starting to live healthier - try and see.

Vegetables: For better digestion, protein breakdown, satiety and general health

Cooked, steamed or live: it does not matter how you like your vegetables, the main thing is that you include them in your daily menu.

The vegetables contribute to satiety, help break down proteins and improve bowel movements.

And as is well known - vegetables are very rich in vitamins, minerals, antioxidants (which contribute to the preservation of the immune system) and dietary fiber that is essential for all body functions.

It is important to eat vegetables in a variety of colors, because each vegetable has its own virtues.

Try to combine vegetables like pepper in different colors, tomatoes, carrots, vegetables from the "cruciferous" family like cauliflower or broccoli that are especially rich in antioxidants and more.

Because vegetables and fruits also have disadvantages, and nowadays some are chemically sprayed and fertilized - it is important to also use various supplements such as vitamins, minerals, amino acids and fatty acids, depending on personal need and on the recommendation of a naturopath.

Good oils: for feeling full, for the brain and the heart

Many of us are alarmed by dietary recommendations calling for the inclusion of oils in the diet.

However, a combination of "good" oils like cold-pressed organic canola oil or olive oil, is essential and beneficial to health.

Among other things, these oils contribute to the absorption of vitamins and contribute to a feeling of satiety.

Contrary to popular belief, coconut oil is also highly recommended for consumption, as it is not absorbed by the body and thus actually helps in breaking down fats.

So is flaxseed oil, which is similar in composition to fish oil and highly recommended.

This is thanks to the omega 3 it contains - an essential fatty acid that contributes to the brain, heart health and more.

You should consume at least one tablespoon of these oils a day.

Highly recommended coconut oil (Photo: ShutterStock)

Full carbs: For a feeling of satiety and to improve digestion

Unlike carbohydrates known as "empty" - that is, carbohydrates without minerals and vitamins such as white rice, pasta and white flour;

"Complex" carbohydrates contain an abundance of essential nutritional values ​​and especially vitamins and minerals found in the husk of the grain.

These include, for example: quinoa, buckwheat, whole rice, whole wheat, whole spelled, whole rye, whole oats, pearl barley (whole barley), tapioca, and flour.

All these types of carbohydrates contribute to the activity of the digestive system, a feeling of satiety, to improving the activity of intestinal bacteria and more.

Proteins: To maintain muscle mass and bones and their function

Proteins are actually the building blocks of the body. They help us maintain the activity of a variety of tissues in the body such as muscles, bones, tendons and more. Animal-derived proteins such as meat and eggs do contain all the amino acids needed by the body, but these are not recommended for regular consumption due to the fact that they increase our chances of suffering from heart disease, joint disease and more.

In contrast, plant-derived proteins (such as tofu, soy or legumes of various kinds); Although they do not contain all the amino acids, when combined properly with grains they make it possible to obtain a complete protein that contains all the required amino acids. By the way, the desired ratio is two-thirds legumes and one-third - grains.

To sum up: nutrition plays a very important part in maintaining our health.

Vegetables in a variety of types, complex carbohydrates such as quinoa or whole wheat rice, vegetable proteins and good oils - all of these will benefit your body and help you be healthier.

Along with the recommendations for these food combinations, it is important to find ways to help you relieve stress, and as mentioned - from time to time you should consult with an experienced naturopath who may recommend a combination of relevant supplements to supplement nutritional deficiencies according to your personal situation.

Dr. Eli claw (Ph.DND), naturopathic. With experience of over 24 years of private and public system. Treated thousands of patients and treated. Handles a variety of health problems and symptoms private clinic. For more information and coordinating appointment: 053-6853434

assisted in preparing this article : Michal Halperin

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