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Good health and the path toward it

Contemporary medicine, after decades of research, found out that the cause of most of the contemporary diseases is precisely the food that one consumes or does not consume. Irregular nutrition, wrong choices and wrong combination of ingredients, causes processes in the organism which negatively affect the spiritual and physical health of people. In order for proper functioning of the organism and good health, you need intake of more than 60 nutrients: carbohydrates, proteins, fats, vitamins, minerals and water. The basic groups of ingredients in which these nutrients are present are fruits and vegetables, bread and cereals, milk and milk products, fats, and legumes.

Group of ingredients         Nutrients Basic function Present in
Fruits and vegetables      Carbohydrates, vitamins,  minerals Provide fiber, energy, regulation, healthy skin, improve sight, help in wound healing All fruits and vegetables
Bread and cereals       Carbohydrates, vitamins,  minerals energy and healthy nerves whole-wheat, bread, pastry, cereals, rice
Milk and milk products Calcium, vitamin A, vitamin D Bone growth, teeth growth, improved nerve and muscle functioning milk, cheese, yogurt, ice cream
Legumes Proteins, iron Growth and repair of skin, hair, blood, bones, muscles, vitamin transfer soybeans, peas, walnuts,


The useless, even harmful ingredients are all sweet and carbonated drinks, especially coca cola, chips, all artificial sweets, etc.

The basic problem of contemporary humanity, when it comes to irregular nutrition, is the excessive consumption of sugar, fats, salt, not paying attention and time to food preparation, especially cooked, quality meals with vegetables, through which we intake carbohydrates, not knowing about the values of raw food, especially fruits and vegetables, consumption of white instead of whole wheat bread, white sugar instead of natural sweeteners, not enough intake of nuts. The production of artificial foods and use of pesticides contribute to the appearance and development of contemporary diseases.

Fat provides fatty acids which are needed for growth and calories which provide us with energy. However, excessive intake creates surplus calories which pile up in the form of belly fat and satiety, cardiovascular diseases, stroke and cancers. It is important to know that 1 gram of fat=9 calories and usually:

Fat in the plate stays for 3 seconds

In the mouth for 30 seconds

In the stomach for 30 minutes

In the arteries for 30 years

According to the World Health Organization, the intake of fat in children’s nutrition must not be over 30 percent. In grownups, especially elders, the percent should be lowered to a minimum and intake other foods that enable the proper functioning of the organism. Especially harmful are the bad fats and animal fats.

Food that contains a high percent of fat: butter, cheese, mayonnaise, French fries, oil, drinks, milk, salad dressings, chocolate, ice cream, walnuts and sweets.

The intake of ghee butter, a type of clarified butter, vegetables fats in moderate amounts and food which does not contain fat, but provides the organism with proteins, energy and needed calories: legume fruits, potato, cabbage, corn, skim milk, carrot, tomato, pepper, apple, pear, rice, bread, whole wheat spaghetti, yogurt, are recommended. Besides the ingredients, the food preparation is important: instead of frying or baking in fat and oil it is better to cook it, stew it with ghee butter or cold pressed oil, with a bit of water. The meal will be healthier and tastier and our habits, consciousness, and the behavior toward the food and our organism are the main issue.

Sugars produce energy and fat most quickly, but do not provide anything beside this. These are non active carbohydrates which are momentarily burned in the organism so the energy lasts shortly and we feel the need for food quickly, mostly sugars. Excessive amounts lead to satiety since the surplus sugars in the organism become fat, tooth caries, high blood pressure, and there is destroying of the calcium ( disabilities and deformities) and other diseases.

1 gram of sugar = 4 calories. In order to prevent the excessive use of sugar you need to avoid sweets, canned fruits, ice cream, chocolate and puddings, cakes, excessively sweet pies and pastries. Instead, choose fresh fruits, before a meal, sugarless natural juices and natural compotes and jams. It is crucial to lower the amount of sugars in the recipes and avoid white sugar. As a substitution use maltex, organic honey, dried fruits, brown or yellow sugar, etc. It is also important to avoid food which contains “hidden sugar”, such as carbonated sweet drinks such as coca cola, then chocolate milk, creams, pastries, pies, etc.

Over intake of sugar leads to misbalance in the organism, fatigue and disinterest and the constant need for sugar intake in bigger amounts.

Salt regulates the amount of liquid in the organism, precisely, in and around the cells. It should be taken in moderate amounts, not more than 3 grams daily. It is recommended to consume soya sauce, sea or Himalayan salt. High amounts of salt causes increased blood pressure, strokes, heart problems, kidney diseases and body swelling since salt is related with water.

All natural food contains a certain amount of salt and if it is prepared in the proper way it maintains the salt, the minerals and the vitamins. Therefore, you should not add big amounts of sugar to the meals.

Besides, salt is hidden in many processed foods, so you need to regulate the salt intake here as well. The hidden sources of salt are: spices, soup cubes, toppings, pickles, baking powder, medicines, olives, salty pastries, walnuts, sodium bicarbonate, etc. If you want to avoid excessive intake of salt you need to adjust the organism to smaller amounts, so that it regulates the need itself, and one can learn to enjoy a less salty food. This can be done by lowering salt during food preparation, lower the use of prepared and half prepared meals and foods, lower spices intake, cheese intake, and use raw ingredients or frozen vegetables which already contains salt and minerals.