Very useful for my body. List of the most harmful and healthiest foods

Among modern people There is an increasing desire to lead a healthy lifestyle. This is inextricably linked with proper, healthy nutrition. The requirements for the food that appears on our table have become higher.

Anyone who wants to prolong their youth, who thinks about their health, is always interested in what is the healthiest product in the world?

We present to your attention the top most useful products in the world.

The healthiest food in the world is the avocado. Avocado contains a huge amount of Vitamin B, antioxidants, and fatty acids. Due to this, this fruit successfully prevents atherosclerosis and cancer. Avocado reduces and improves heart function and nervous system, affects the formation of red blood cells. Lutein, which is part of avocados, has a beneficial effect on vision. In addition, this fruit is good for the immune system and improves body tone.

Broccoli definitely takes second place. This is the undisputed leader in Vitamin C and protein content. Eating this vegetable improves vision and has a beneficial effect on the skin thanks to beta-carotenes. Methane works with the digestive system to prevent ulcers and other diseases. Helps remove toxins great content fiber that cleanses the entire body. Broccoli proteins contain very important amino acids. Broccoli is especially valued for its folic acid content. This biological material is vital for children preschool age and women, especially those who plan to become mothers in the near future. Folic acid is destroyed during heat treatment, so it is better to eat broccoli raw or steamed.

The top healthy food product continues to be ordinary white cabbage. It has vast deposits of Vitamin B, C, K, U, fiber, protein and minerals. Cabbage is excellent for digestion and fights stomach ulcers. White cabbage is recommended for overweight people, because it perfectly removes cholesterol. Cabbage prevents the development of atherosclerosis. The vegetable is well suited for patients, because it contains an extremely small amount of sugar and starch. The fiber in cabbage has a beneficial effect on intestinal function, preventing hemorrhoids and constipation. White cabbage is especially useful when eaten raw, pickled or stewed.

Spinach. This recently popular low-calorie product contains a huge amount of carbohydrates, proteins, fatty acids, Vitamins B, C, PP, A, E, K, and fiber. Spinach is one of the most useful plants in the world. The usefulness of the product is explained by its ability to destroy toxins, improve metabolism, help the functioning of the nervous and circulatory systems, prevent cancer, have a positive effect on vision. Spinach is completely absorbed by the body and retains its qualities with relatively mild heat treatment.

Carrot. Carrots, so familiar to us all, however, have a completely unique chemical composition. It contains such useful materials for humans as essential oils, carotene, magnesium, iodine, iron. Carrots have always been indispensable in diets, the treatment of vitamin deficiency, intestinal pathologies, metabolic disorders, in the treatment of tumors, and anemia. Eating carrots strengthens the nervous system and is a good diuretic. Fresh carrots are recommended, but you can also boil them a little.

The healthiest foods in the world are apricots. This guest from the south contains pectins, tannins, starch and organic acids that work hard to fight cholesterol, toxins and heavy metals. In addition, this fruit contains huge deposits of Vitamins A, C, B, which strengthen the immune system, prevent cancer, improve skin, and have a beneficial effect on the functioning of the cardiovascular system. Apricot improves metabolism, which is why it is very good for diets and fasting days, and also strengthens the nerves.

Celery. The stems and roots of this fruit are a source of protein, minerals and organic acids, which slow down the aging of the body and help the functioning of the nervous system. Celery essential oils promote the production of gastric juice. This fruit is very useful for diabetics and the elderly, because it helps normalize the water-salt balance and helps in the fight against arthritis, rheumatism, and gout. Celery is also a food that has wound-healing, anti-inflammatory, and antiseptic properties.

Blueberries, strawberries and cranberries. These delicious berries contain a lot of organic acids, antioxidants, and tannins. Blueberries are very good for vision, they improve bowel function and relieve constipation. Strawberries are a storehouse of vitamins and have a beneficial effect on digestive system, recommended for anemia, atherosclerosis. Cranberry will help with viral hepatitis, cystitis, hypertension, polio, rheumatism and diabetes.

Grape. It contains as many as one hundred and fifty compounds that are very important for human health. Among them are vitamins and minerals, tannins and essential oils, carbolic acid. Grapes will help in the fight against diseases such as arthritis, oncology, and anemia.

Citrus. These southern fruits are excellent sources of Vitamin C, essential oils and antioxidants, pectins and organic acids. Citrus fruits lower cholesterol, improve immunity and metabolism, and have a beneficial effect on the functioning of the heart and blood circulation.

Apples - no one will argue about their taste and benefits . They contain acids that the body needs to resist harmful bacteria. The main benefit of apples is their positive effect on the digestive and cardiovascular systems. Quercetin, one of the components of apples, fights cancer. Just one apple a day is enough to fulfill doctors’ recommendations and improve your well-being;

Onions are a savior from many diseases . The health benefits of foods such as onions are undeniable. It helps improve the functioning of the liver, thyroid gland, and cardiovascular system, improves immunity and fights colds. The bow is one of the few that retains its useful qualities when exposed to high temperatures. The phytocides included in its composition kill harmful bacteria and microorganisms;

Garlic– normalizes microflora, fights colds and infections, reduces cholesterol. Although garlic does not retain almost everything during heat treatment beneficial features, it’s better to take time and at least sometimes eat fresh garlic;

Greenery- this group includes dill and parsley, lettuce, sorrel, arugula, plantain and nettle. Can at least one table do without it? Since childhood, we have known about the vitamins contained in greens. But it is worth paying attention to easily digestible amino acids. In addition, greens are fiber that cleanses the entire digestive tract;

Asparagus– a vegetable that cleanses the body. It nourishes the brain, promotes the removal of toxins;

Kiwi– boasts a rich composition of vitamins. It is recommended for hypertensive patients, people with vascular diseases and overweight;

Pepper. It can be spicy and sweet. Hot peppers improves metabolism, so it is often included in a weight loss diet. Capsacin, in its composition, improves stomach function, preventing the proliferation of harmful bacteria. Sweet peppers are high in not only vitamin C, but also luteolin. Even in small doses, it prevents the development and takes care of the cardiovascular system;

Oatmeal- a storehouse of vitamins, microelements and proteins. Oatmeal has a beneficial effect on digestion and lowers blood pressure;

Strawberry– a berry rich in iron, zinc and many vitamins. Promotes heart function, good vision, immunity;

Brown algae – product with depths of the sea, which is a leader in supplying human body iodine, as well as calcium;

Orange– a fruit rich in vitamin C, as well as pectins, which kill “bad” cholesterol in our body;

Grapefruit– a fruit rich in Vitamin C and antioxidants, frees the body from free radicals, prevents cancer and cardiovascular diseases;

Nuts– a source of vitamins and minerals, increase potency, improve heart function, vision, and reduce the likelihood of diabetes. Nuts are very convenient to include in your diet as a snack;

Beans– legumes, which have a rejuvenating effect, contain a huge amount of protein, potassium, and fiber. It is a real gift for the cardiovascular system and gastrointestinal tract;

Fish and seafood – a storehouse of unsaturated fatty acids, which are so beneficial for our body. Fish reduces the likelihood of ischemia and lowers cholesterol;

Milk and dairy products – a source of calcium that strengthens our bones, hair and nails. And if experts recommend whole milk only to children and pregnant women, then fermented milk products are useful for everyone without exception, because they normalize the functioning of the gastrointestinal tract;

Buckwheat- a source of iron and many other important microelements. Buckwheat will strengthen the immune system, improve blood composition, and enrich the body with useful substances;
The list of healthy foods continues with green tea - a savior for the risk of strokes and problems with immunity. Naturally, you should choose only high-quality tea that does not contain chemical additives;

Flaxseed oil o - leader in the content of such useful substances, as unsaturated fatty acids, namely Omega 3 and Omega 6;

Honey– an excellent natural sugar substitute. Honey is great not only for colds, but also for our cardiovascular system;

Quinoa– grain, a source of protein, removes cholesterol and fats, is a “slow carbohydrate”;

Beet- a unique vegetable because it contains many very rare nutrients. Beets increase potency, are useful for good brain function and blood circulation;

Brown rice – a source of fiber, helps the gastrointestinal tract, cardiovascular system, reduces the incidence of cancer and urolithiasis;

Artichoke– a vegetable rich in fiber and Vitamin C. Artichokes are a gift for your digestive tract;

Watermelon– delicious berries containing lycopene, which prevents the development of oncology and cardiovascular diseases. And yet, there is practically no fat found in watermelons;

Bananas– a natural antidepressant. Contains Vitamins A, B6, C, and has laxative properties;
The rating of food products by usefulness is completed olives– both green and black olives are a treasure trove useful to the body human elements such as Vitamin E and iron. Don't forget about olive oil good quality, which also has all these properties.

Take care of yourself, smile more often and!

A mandatory requirement in food is not only taste, but also usefulness. And not everything that causes appetite will always bring us health.

Wherein proper nutrition should be built only on healthy foods, thereby ridding the body of harmful substances, fats, toxins, etc.

Before we move on to a review of healthy products, it is necessary to recall that a person’s normal diet should include fruits, vegetables, berries, nuts, meat and dairy products, and various cereals.

That is, you cannot limit your diet only to those products listed below. At the same time, try to use them regularly.

The healthiest foods

Scientists and doctors are confident that by eating one fresh apple every day, you can avoid Alzheimer's disease in old age. The trace elements found in this fruit tend to slow down the development of cancer cells.

Apples also contain a vitamin that has an anti-inflammatory effect, reducing the negative effects of light radicals. Apples improve immunity to diseases and the functioning of the cardiovascular system.

Apples contain 12 of the 15 vitamins required for the proper functioning of all human organs: vitamins of groups B, C, E, P, beta-carotene, folic acid etc.

Apples have long been recognized as the most important food for health due to their healing effects, high amount of dietary fiber and vitamin C.

Garlic is simply necessary for colds and ARVI, however, its beneficial properties do not end there. Garlic can reduce the risk of gastric and intestinal cancer.

Also, it improves the functioning of the digestive system. The main property of garlic is its ability to protect the body from heart disease.

The microelements contained in its composition perfectly clean blood vessels and protect against blockage.

Allicin, gallicin and antibiotic elements found in garlic can resist staphylococcus microbes.

Scientists are confident that garlic perfectly fights ARVI and pulmonary diseases. It helps with hemorrhoids, atherosclerosis, kidney disease, rheumatism, high blood pressure and cancer.

This product should only be consumed fresh. In addition, garlic is recommended for diabetics.

Fish

Residents of Japan and northern countries eat a lot of fish and suffer from heart disease much less often. Fish has a good effect on the functioning of the brain and central nervous system, and, like apples, reduces the possibility of Alzheimer's disease.

Salmon and other red fish contain nourishing oils in their meat that have a good effect on the structure of the skin and hair. These oils contain retinol, neacin, perodoxin and riboflavin, along with calcium, phosphorus and sodium.

Salmon meat is prized for a large number of Omega-3 fats, which lower cholesterol and protect against cancer. Scientific research prove that salmon meat relieves depression and improves memory.

Strawberry

Thanks to research from the Harvard Science Center, it is known that people who regularly eat strawberries and blueberries are much less likely to have diseases associated with loss of memory and logical thinking.

It is also known that polyphenols found in strawberries protect the body from obesity by breaking down new fat deposits. Strawberries restore high blood pressure.

Strawberries contain vitamin C. Pectin and essential oils found in the berry tend to prevent the formation of special enzymes that create conditions for the development of cancer.

Strawberries contain a large amount of zinc, which has a good effect on women's health.

Strawberries can be an excellent alternative to lemon, since the presence of vitamin C in the berry exceeds its content in sour citrus. Iron, which is also found in strawberries, increases resistance to infectious diseases.

Green tea

Green tea contains vitamins A, K, PP, C, as well as microelements components such as potassium, zinc, fluorine, iodine, so it is healthier than black tea. This healing tea has a good effect on the heart, kidneys, liver, and also improves immunity.

The unusual effects of this tea are due to the presence of catechin. This useful substance protects against the occurrence of sclerosis and prostate cancer. In order to burn excess fat, you need to drink four cups of green tea every day.

Green tea normalizes the digestive system, removes waste and toxins, and stops aging.

More and more people are wondering: what foods are healthy? A well-balanced diet ensures good health and excellent appearance. It’s worth figuring out which products need to be included in it, and what it’s better to avoid.

Features of healthy food

Healthy foods provide the body with important vitamins and other elements, without which normal functioning is impossible. It is best if such food is produced from environmentally friendly raw materials, without dangerous additives. Therefore, when choosing a product in a store, you should pay attention to the composition. Artificial colors and flavors, flavor enhancers and other components are unlikely to help improve your health.

The method of preparation also matters. For example, during frying vegetable oil or, moreover, harmful substances are released from animal fat. It is recommended to steam it, but it is also possible to boil the food or bake it in the oven.

Another secret to healthy eating is moderation. Even the healthiest food can be harmful to health if consumed in unlimited quantities. Another feature: the diet should be thoughtful and balanced. There is no product that could completely satisfy the body's needs; we must remember the benefits and harms of food.

If the question arises about what is healthy to eat, then first of all you need to remember about vegetables. They must be present in the diet of any person. After all, they contain a whole vitamin and mineral complex, as well as vegetable protein and. The last component, although not absorbed by the body, helps cleanse it of toxins.

• Carrot. The vitamin A it contains is needed to maintain vision. It has antioxidant properties and improves blood composition.
• . One of the leaders in the amount of vitamins and minerals, it also contains a lot of fiber. Helps improve digestion, normalizes cholesterol levels in the blood, enhances the body's protective properties, and reduces the risk of cancer.
• And . Helps support immunity. They contain a significant amount of phytoncides, which strengthen the body's resistance to bacteria and viruses.

Fruits must be present in the diet. Their properties are similar to vegetables; they also contain many important elements and fiber. The healthiest fruits are eaten raw. They improve the functioning of the cardiovascular and endocrine systems and help normalize weight. Almost all of them have positive qualities.

• are a natural source of pectin, healthy fiber and even iron. Improves intestinal motility and cleanses the body of toxins.
• They are high in potassium and carbohydrates.
• Avocado promotes rejuvenation of the body; it contains many vitamins and minerals, unsaturated fatty acids.

Other useful products

When identifying healthy and unhealthy foods, you should pay attention to legumes. They contain a large amount of vegetable protein, fiber and even elements that prevent the appearance of malignant tumors. Contained in different types beans and complex carbohydrates, which are absorbed gradually, while providing the body with energy and reducing appetite.

Proper nutrition helps cope with depression. Disruption of the intestinal microflora affects the functioning of the brain through the vagus nerve. Normalizing balance leads to improved mood.

They have similar properties. They are also high in protein and carbohydrates. They are consumed both independently and as part of other dishes.

Often, when it comes to foods that are harmful to health, bread is mentioned. Really delicious bakery products are unlikely to benefit the body. But bread made from wholemeal flour contains complex carbohydrates, which provide a long-lasting feeling of fullness and provide energy. It retains most of the vitamins and microelements that wheat is rich in. You can also replace regular bread with whole grain bread, for the production of which a special technology is used.

Honey is an almost unique product in its properties. No wonder there are many recipes traditional medicine, which help get rid of various diseases with the help of honey. It contains a lot of useful substances, the product has an antiseptic, tonic effect, it strengthens the body and improves immunity. Just remember that it has some contraindications. It is considered very allergenic. How younger child, the higher the risk of an allergic reaction, caution must be exercised.

If you know what is harmful to your health, you will be able to avoid such foods. For example, although it is an important source of protein, which is needed for the formation of muscles and other tissues, not all types of meat products are recommended for consumption. A low-fat, properly prepared product will bring benefits.

Dairy products should also be included in the diet. They provide the body with calcium and other useful elements. You need to remember this when choosing healthy foods for children. After all, they grow, which means they especially need materials to form bones and muscles. Fermented milk products are also needed: they contain beneficial bacteria and help balance the intestinal microflora.

What to give up

When compiling proper diet It is important to exclude the most harmful foods from it.

• Sauces such as ketchup and others. In their production, flavor enhancers, preservatives and dyes are used. These substances disrupt metabolism and cause weight gain. You can replace this dangerous product with sauces homemade, the quality of which cannot be doubted.
• Fast food. Snacking on the go is a problem for modern people who are constantly in a hurry. Such food quickly satisfies hunger, but there is no further benefit from it. Such unhealthy eating greatly contributes to excess weight gain.
• Chocolate bars can really be dangerous products. The point is not so much in their main components (this could be peanuts, nougat), but in carcinogenic substances, which include many chemical compounds E. As a result of their consumption, the risk of cancer increases.
• Lemonade. Soda is unlikely to quench your thirst; it will increase it. Due to an addiction to such a sweet drink, you can gain excess weight, and in the future even diabetes. After all, lemonade has a high glucose content, much higher than the norm. And drinks are absorbed much faster than solid food.

There are other harmful products for children and adults. First of all, their harm is associated with the dishonesty of manufacturers who use dangerous preservatives, dyes and other additives. For example, low-quality meat and transgenic soy are often used to make sausages and sausages. The technology for producing chips contributes to the formation of carcinogens; moreover, they are not always made from. Even ice cream can be dangerous, as it contains emulsifiers, thickeners, artificial flavors and colors.


The benefits of products will be much higher if they are natural and a minimum of additives are used in production. You should not buy semi-finished products; it is better to cook your own food. Of course, this will take more time, but you won’t have to doubt the quality. At proper preparation the food will not only be healthy, but also tasty. A well-thought-out diet will provide the body with all the useful substances, which will definitely affect your well-being and mood. Nutrition is the basis of a healthy lifestyle, youth and beauty.

Since the civilized world got carried away in a healthy way life, and obesity in Western countries has become an epidemic, many people began to worry about their health and think about what they eat.

The word “superfood” is well-known among professional athletes, fitness enthusiasts, and those who simply care about proper nutrition.

The editors of learnvse.rf have studied the market for healthy products and offer 10 of the most affordable ones.

Sprouted cereal seeds

No more cereal. It's better to start the day with wheat or soy grass. This is one of the healthiest foods, as the seeds contain vitamins and microelements, lecithin and a large amount of fiber.

It is believed that dishes with sprouted soybean seeds are low in calories and very healthy: they normalize metabolism, can affect concentration and memory, and can be used to prevent cardiovascular diseases.

Brown (unpolished) rice

For centuries in Japan, people ate what the sea brought them, and brown rice. Everything changed when the aristocracy turned to polished rice in the 18th century. Noble people started to get sick - the lack of vitamin B1 (thiamine) affected.

Of course, it was not immediately realized that the serious illness was associated specifically with white rice. But in the 21st century, when the benefits of unpolished rice have been proven, there is no need to neglect this grain. Today you can buy brown rice in any large store and eat it instead of white - the benefits will be much greater.

Avocado

Avocado is a very nutritious and healthy semi-fruit and semi-vegetable. Avocados are superior to bananas in potassium content and contain beneficial polyunsaturated and monounsaturated fatty acids, which can have an effect on cholesterol plaques.

In addition, avocado is also a filling ingredient for salads, toast and sandwiches. If you, like any resident of northern latitudes, do not eat enough greens and... chicken breast, include avocados in your diet (in Russia they are often sold unripe, but here everything is like with bananas - an avocado can ripen in a few days, lying in a dark place).

Spinach, broccoli and other greens

In the movie about Popeye the sailor main character played by Robin Williams, acquired super strength thanks to spinach. A few handfuls of greens, of course, are unable to have such an effect on the body, but spinach is indeed a very healthy product.

Spinach contains unsaturated and saturated fatty acids; beta-carotene, vitamins PP, A, C, H, K, group B; selenium, calcium, phosphorus, magnesium, copper, sodium, potassium, manganese, iron and zinc. Broccoli contains no less useful substances. True, not everyone likes her. A few years ago, scientists found out that a dislike for broccoli is genetic, so don’t beat yourself up and don’t forcefully shove it.

Chia seeds

Chia seeds are often added to puddings and similar desserts - for example, as an egg substitute in vegan dishes. Chia seeds can absorb 10 times more liquid than their own weight, and accordingly increase in size. They also have many benefits: chia seeds contain antioxidants, iron, vitamins, various minerals, as well as potassium and zinc.

Goji berries, acai and cocoa beans

For some time now, dried bright red goji berries have been sold in any more or less large supermarket. A tablespoon of goji is said to contain a gram of protein, a wild amount of vitamin C, 36% of the daily value of vitamin A - and only 18 calories.

Raw cocoa beans taste bitter and are a bit like coffee beans. You can chew them like this (in small doses), or you can wash them into powder and add them to smoothies. Cocoa beans contain magnesium and iron, as well as large amounts of antioxidants.

Acai berries are otherwise called - neither more nor less - the berries of youth. This is because they contain essential fatty acids, vitamins, minerals and fiber, as well as the same antioxidants.

Nuts

There is no doubt that nuts are healthy. The champion among nuts is the walnut, which is comparable in calorie content to butter and meat. It contains fifty times more vitamins than citrus fruits. Five to seven of these nuts a day are believed to improve memory.

Sweet almond nut is considered extremely useful. It is rich in mineral salts, vitamins, fats and essential oils. Hazelnuts are considered the most delicious in the world. The editors of uznayvsyo.rf specify that it contains up to eighty percent fat and up to eighteen percent protein. Due to the fact that its calorie content is not too high, this nut is acceptable in many diets.

The healthiest fish

Tuna is often called “beef of the sea” - for its nutritional value and taste qualities. Indeed, tuna does not taste too much like fish. The benefits of tuna are difficult to exaggerate - it contains a lot of useful amino acids and microelements. Moreover, its calorie content does not exceed 80 kcal per 100 g. Tuna meat is very low in fat and contains zinc, phosphorus, calcium, selenium and vitamin D.

The healthiest meat

There is great controversy regarding the benefits of meat - some prefer to do without it altogether, replacing animal foods with plant foods. But if you cannot do without meat, it is better to pay attention to the method of preparing it - it is better to boil and bake than to fry. One of the most useful species meat - turkey. This dietary product, meat is rich in vitamins A and E, iron, magnesium, potassium and calcium.

It is important to understand that superfoods alone will not make you healthy, strong and powerful overnight. This is rather a preventive vitamin support for the body, which can only help in combination with reasonable physical activity and a relatively healthy lifestyle.

And if you are still worried about your weight, read about the most delicious dishes, from which you definitely will not recover.
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The human body needs a daily supply of the complex nutrients, vitamins and minerals to be and hardy. Everything necessary for this is contained in food. But not all of them are equally useful, and some can even be harmful, especially if improperly heat treated. That is why, when selecting a daily diet and creating a menu, it is important to understand what food is good for health, and what food is better to avoid altogether.

The Basics of a Healthy Diet

Ministry Agriculture The USA developed the food pyramid in 1992. Changes were regularly made to it taking into account the recommendations of nutritionists, the last ones were in 2007. As a result, not only did it appear new scheme images (the pyramid is divided into segments, not steps), but the main principles have been updated, which are as follows:

• Variety of products;
• Moderation in food intake;
• Balance;
• Individual selection of products (taking into account allergic reactions and intolerance to certain substances);
• Regular physical activity.

K no less important element The food pyramid should include proper heat treatment.

The scheme is actively used all over the world as a basis for compiling a daily diet and is approved by the Institute of Nutrition of the Russian Academy of Medical Sciences. Taking into account this pyramid, all six food lines have been compiled, which you can try to understand Which must be healthy food.

List of useful products

The main feature of the nutrition plan is that it is built on the principle of ratio (proteins, fats and carbohydrates). In accordance with this, the usefulness of the products included in it is determined.

First place

The list includes the most energy-dense foods:

• Any cereals (oatmeal, wheat groats of any grind, oatmeal, pearl barley, rice) are slow carbohydrates, a source of coarse fiber and B vitamins;
• Vegetables and fruits are sources of vitamins and fiber;
• Greens (parsley, dill, rosemary) also contain a lot of dietary fiber, which promotes good digestion.

Their total amount in the diet should be about 50%. It is recommended to consume complex carbohydrates in the first half of the day.

Second place

The building material for the body is plant and animal proteins, which can be obtained from the following foods:

• Chicken, turkey;
• Lean beef and lamb;
• Legumes (chickpeas, beans, beans);
• Nuts and unrefined grains.

You need to consume about 30% protein food per day to replenish amino acid reserves in the body and promote muscle growth.

Third place

Unsaturated fats, which are a secondary source of energy, as well as fat-soluble vitamins and Omega-6 and Omega-3 fatty acids essential for the body. They are contained in the following products:

• Vegetable oil (from avocado, sunflower, sesame, olives, grape seeds, rapeseed and others);
• Any seeds and nuts, walnuts are especially useful;
• Marine and River fish, seafood.

Their amount in the daily diet should be about 20-25%.

Fourth place

This group contains all dairy products. They contain large amounts of calcium and vitamin D3, protein, but are also a source of saturated fat. The recommended amount per day is one or two servings.

The remaining parts of the pyramid contain animal fats (pork, lard), butter. This category also includes simple carbohydrates - sugar, carbonated drinks, sweets, products made from refined flour (buns, bread, pasta). Based on these pyramids, you can easily create your own menu for every day and be able to maintain your health for many years!