A healthy diet, contrary to popular belief, is not associated with severe restrictions. On the contrary, one of its most important principles is the variety - just so you can get all the necessary nutrients. Also, it is important that the number of calories consumed was less and was equal to the number of calories burned.

Rules are simple and healthy diet will allow everyone to create for themselves a balanced diet.

Eat as much fiber

It is especially a lot of fruits, vegetables and whole grains. These foods also are beneficial complex carbohydrates - it keeps you feeling full for a long time, gradually digested without causing sharp fluctuations in blood sugar levels Blood sugar - a very important indicator   and relatively low in calories. These foods are rich in vitamins, minerals and phytochemicals - plant active elements, very beneficial to human health.

Every day, include in your diet are green, yellow and orange fruits and vegetables - such as broccoli, carrots, melon and citrus. They contain antioxidants Antioxidants: the truth about the notorious benefits   and other essential nutrients, which can prevent the development of cancer Breast cancer - the verdict?   and some other diseases.

Limit consumption of foods to which is added sugar

He is in confectionery, candy, chocolate bars and a variety of soft drinks, including juices, which are sold in stores.

Limit your intake of animal fats

The fatty and fried meat is especially a lot of saturated fats, which raise cholesterol levels, and generally have a negative impact on health. Choose lean meats, low-fat dairy products; cook chicken and other poultry without the skin.

Limit your intake of trans fats, which are rich in vegetable oils, semi-finished products and fast food. Besides the fact that they are very high in calories, trans fats are carcinogenic.

Eat more fish and nuts

They contain essential for normal body function unsaturated fats. Omega-3 - very important for a man fatty acids in large enough quantities is found only in oily sea fish.

Eat small portions

The more we put on the plate, the more the eat, the more that we are taught from childhood to go from the table only when the tray is empty. Since the stomach is elastic, the more we eat, the more it is stretched, and the more necessary to have the next time to be satisfied. The reverse is true - if you eat small meals 3-4 or even 5 times a day, you can relatively small amount of food.

Consume less than 300 milligrams of cholesterol per day. Especially a lot of cholesterol in fatty meat, poultry and egg yolks.

A varied diet will help you not only get all the necessary vitamins from food, but also to overcome the desire to eat something sweet and nutritious. Eat different meat, fish, seafood, try unfamiliar to you vegetables, fruits and berries.

Eat enough calcium

This element is important for healthy bones and teeth. It is especially important that the body did not feel a lack of calcium up to 30 years. Approximately 30 years bone mass in humans and reaches a peak of what will be its maximum value depends on how healthy the bones are human, when he gets older. Rich sources of calcium are dairy products. If you for some reason can not get enough calcium from food (for example, if you have lactose intolerance), take vitamin supplements.

Drink at least 1.5 liters of water per day

This ensures the normal functioning of all systems of the body, improves skin color and good effect on mental activity. However, the abuse of water can produce the opposite effect. Human health, which is usual for him climates and not engaged in heavy physical labor, should not drink more than two liters of water a day.

To increase libido and male potency created a lot of drugs, but their efficiency and overall benefit to the male body no more (and sometimes less) than that of the natural means to increase libido - in particular, the well-known food.

Kashi

Tasty and healthy cereal, hearty and nutritious breakfast, seemingly nothing to do with sexual attraction, but in fact cereal least useful for men's health and potency. In many grains contains androsterone, a special hormone that increases male libido - so eat porridge for breakfast is useful not only for overall health, but also to enhance libido and sexual activity.

Raw oysters

Oysters - known to many aphrodisiac Aphrodisiacs - cause desire where necessary : High content of zinc in oysters stimulates the production of testosterone hormone and increases the amount of sperm. Furthermore, oysters contained dopamine particular hormone, increases libido. Raw oysters are especially tasty with fresh lemon juice.

Bananas

Bananas contain the enzyme bromelain, which increases libido and helps to fight impotence Impotence - a female perspective on the problem . In addition, bananas Bananas: the benefits and harms health   - An excellent source of potassium and B vitamins riboflavin, raise the level of human energy and increasing stamina and endurance.

Avocados

The beneficial properties of avocado for men's health was known a century ago - the Aztecs, for example, this fruit is prized for its ability to increase libido. The avocado contains large amounts of folic acid, which stimulates the splitting of proteins and provides the body with the necessary energy. In addition, the avocado - an excellent source of vitamin B, stimulates the production of male hormones, and potassium, elements that increase the libido in both men and women.

Almonds

Almonds - one of the best sources of fatty acids needed to maintain normal health. Fatty acids are involved in the mechanism of production of male hormones, and the sweet smell of almonds a stimulant effect (for this reason, sensual notes of almond oil are often found in the composition of perfumes). Eat almonds better fresh, unsalted and not roasted.

Eggs

It would seem, it is not the sexiest products, eggs, however, are a rich source of vitamin B6 and B5, balancing levels of male hormones, and help deal with stress - and both of these factors are important to improve male potency. The required amount of B vitamins is contained not only in chicken eggs, and the eggs in any other species.

Liver

A useful source of glutamine - a cellular "fuel" for the immune system, the liver increases the male libido. By adding a certain amount of liver in the diet, the benefits of this product can be evaluated very quickly. It is best to eat the liver thoroughly fried.

Figs

The figs contain a large amount of amino acids that increase libido and improve male potency. In addition, sweet, juicy figs is not only useful, but also pleasant.

Garlic

The sharp smell of garlic awaken the sexual desire is not capable, however, garlic, however - the perfect diet supplement to increase libido. Garlic Garlic health: almost a panacea   It contains allicin - a substance that increases blood flow to the genitals and thus, extremely useful for men's health.

Chocolate

The dark chocolate contains theobromine, alkaloid very similar to caffeine and phenylethylamine, a chemical compound that is believed to provoke the feeling of love. Finally, dark chocolate - tasty and healthy source of antioxidants, substances needed to strengthen the overall health and immune system.