List of useful products. Rating of the best-selling products in Russia and around the world 100 healthy food products

What is this book about? “Let food be your medicine, not medicine your food,” said Hippocrates 2500 years ago. But this is still true today. Have you ever wondered how many foods are in your daily diet? Ten? Twenty? Nutritionists believe that if you eat the same foods all the time, then most likely you are missing important nutritional components. You can get the necessary set of vitamins, microelements and minerals only from a long list of products. These are vegetables, herbs, fruits and berries, meat and fish, nuts, dairy products, legumes and cereals. Together with healthy eating ideologist Olgoi? Malyshevoi?, the author of the popular website Salatshop.ru, we have selected 100 of the healthiest products that we recommend including in your diet. Some of them are familiar to you, but perhaps you have not thought about their beneficial properties, and you may not have known about some products or not paid attention to them. It is important that they are all affordable and can be found in any store. Strawberries and blueberries, cashews and pecans, fish and seafood, arugula and mint, ginger and chocolate - 100 not only healthy, but also very tasty products. Features of the book: 100 products that nutritionist and healthy nutrition specialist Olga Malysheva helped select. All about their beneficial properties, how to choose and prepare them. Food compatibility table Recipes for healthy eating, with which you can put the acquired knowledge into practice. Why did we decide to publish this book? This book will help you think about what you eat, why and how it works in your body. The answers to these questions will be the next step on the path to health and well-being. Interesting facts The ratio of proteins, fats and carbohydrates in your diet should be 1:1:4. Imagine a plate divided into three equal parts. Two of them should be carbohydrates, and the third should be divided equally between proteins and fats. A person eats about 60 tons of food throughout his life.

On our website you can download the book “The 100 Most Healthy Foods” by Alexandra Kardash for free and without registration in fb2, rtf, epub, pdf, txt format, read the book online or buy the book in the online store.

Do we know the products we choose for our menu? Have we deservedly forgotten what we rarely eat? The list of “100 Healthiest Foods,” published for the first time in Russia, will help you understand the merits and special qualities of food. We chose from it a well-known and accessible food that helps you lose weight.

The book “100 Healthiest Foods” (Mann, Ivanov and Ferber 2015), written by Alexandra Kardash with the support of publicist, blogger and healthy eating ideologist Olga Malysheva, consists of six main sections sorting food by type (“Vegetables and herbs”, “Cereals” and legumes”, etc.) and an application containing healthy food recipes and a food compatibility table. Having collected an interesting dossier on each of the 100 declared products, the authors took care to explain to readers not only what, but also why they should eat.

Weight loss products are of interest to everyone who watches their menu and tries to improve their figure or maintain the achieved shape. The authors of the “list of benefits” labeled food that can help with this “Weight loss” and explained exactly how this “superpower” works for each specific product.

What is fact and what is fiction in stories about the effect of the zucchini diet and the benefits of blueberry jam for the waist? Let's figure it out now!

Zucchini and pattison

Patisson and zucchini, including its well-known variety zucchini, are record holders for the lowest: only 15 kcal per 100 g of vegetable. Therefore, the zucchini diet perfectly gets rid of those hated extra pounds, while at the same time sufficiently nourishing the body. The fact is that more than 90% of these cultures consist of structured water, which is perfectly absorbed by the human body. In addition, zucchini and squash have the effect of quickly satiating, thereby reducing the consumption of higher-calorie foods. As paradoxical as it may sound, with a high water content, zucchini helps remove excess water from the body.

Firstly, this is due to the effect of potassium, which zucchini is rich in. And secondly, the dietary fiber included in the vegetable is involved in the adsorption of excess water. So if you have swelling or kidney problems, try the right diuretic - zucchini.

The zucchini diet is good for the digestive tract. Zucchini pulp is easily digestible and does not cause stomach irritation, at the same time. Thanks to these properties, zucchini and squash are especially good for older people.

However, even here you need to know when to stop. For some serious diseases of the kidneys and stomach, it is worth limiting the consumption of zucchini, and for acute forms of intestinal diseases, you should reduce the consumption of squash, which contains a lot of coarse fiber.

Zucchini and squash contain significant amounts of vitamin C, which is an essential antioxidant that protects the body from the destructive effects of free radicals, and in addition, plays a decisive role in the production of collagen, which is necessary for the health of connective tissues of the skin, bones and cartilage. Consuming a dish of zucchini or squash once a day provides the body with the daily requirement of this substance.

How to choose

When choosing zucchini, give preference to small, up to 25 cm long, slightly unripe firm fruits with intact elastic skin. With squash, the situation is somewhat more complicated: the “right” vegetable cannot be determined either by shape or color. The only hint when purchasing will be the dried “tail” of the vegetable and the absence of places damaged by rot. Choose smaller squash, since overripe vegetables have tough flesh with a cavity inside.

How to cook

Zucchini and squash are grilled and steamed, baked and stuffed. In their raw form, they can be added to vegetable salads. To fully reveal the taste of zucchini and squash, it is better to cook them in the style of Mediterranean cuisine: in combination with tomatoes, onions, garlic and fresh basil. There is no need to peel these vegetables - they contain the largest amount of micro and macroelements and vitamins. Along with the peel, you should also save the seeds, thereby providing yourself with an additional source of fats, protein and vitamin E.

Pumpkin

Europeans were introduced to pumpkin, like many other vegetables, by the indigenous people of America - the Indians. In North America, pumpkin pie still remains an integral part of the Thanksgiving table. Types of pumpkins are divided into summer (zucchini, squash, crooknecks) and winter (large-fruited pumpkin, nutmeg, mixed and some varieties of pumpkin).

In Russia, the three most common types of pumpkins are large-fruited, nutmeg and hard-bark. Their fruits are not just tasty, but also very nutritious; they do not lose their properties even after heat treatment. The bright orange color of the pulp indicates that the pumpkin is rich in beta-carotene, a precursor to vitamin A, which fights cancer, heart and respiratory diseases. Rich in fiber and low in calories, pumpkin is one of the valuable dietary products: it is not only recommended for a number of diseases, but is also used in the fight against excess weight.

Benefits include reducing the risk of heart disease and cancer. Pumpkin contains a number of vitamins: A, E, C, K and even vitamin T (carnitine).

Any vitamin supplement intended for men contains pumpkin seed extract in the list of ingredients. The fact is that pumpkin seeds contain beta-sitosterol, which helps in the treatment of benign prostatic hyperplasia and also reduces cholesterol levels in the blood. Pumpkin seeds are rich in minerals, especially magnesium, potassium and phosphorus.

How to choose a pumpkin

When choosing a pumpkin, you should give preference to a fruit with a smooth, intact skin without spots. It is worth paying attention to the tail: it should be a little dry. You can add the weight of the fruit to the set of signs of pumpkin quality. If the pumpkin is heavy, it means that its flesh has not yet become overripe and flabby. If possible, pay attention to the color of the pulp: it should be deep orange. This pumpkin contains the most beta-carotene.

How to cook pumpkin

Baked pumpkin reveals its taste and aroma more fully than boiled pumpkin in water or steamed. Pumpkin is used to make soups, pie fillings, side dishes and even desserts, and juice is obtained from it. Pumpkin seeds can be added dried or fresh to salads and vegetable stews, and can also be used as one of the ingredients in breakfast cereals.

Eggplant

We tend to think of eggplant as a purple vegetable, although in fact it is not necessarily purple at all and is not a vegetable at all from a scientific point of view. Purple, red, white, yellow, green and even striped, these berries from the nightshade family have come a long way to end up on our tables.

The characteristic purple color of eggplants is due to the presence of the powerful antioxidant nasunin. Nasunin regulates the iron content in the body, which means it reduces the likelihood of heart disease and cancer. In addition, this substance protects against damage to brain cells, helping to maintain mental clarity for many years.

Rich in potassium, eggplants normalize water-salt metabolism, remove excess fluid and waste from the body, and therefore are useful for pregnant women prone to swelling. Eating eggplant improves the functioning of the heart muscle and reduces cholesterol levels. Eggplants are low in calories (only 35 kcal per 100 g), so they are often included in the diet when fighting excess weight.

It is also interesting that eating eggplants makes it easier to quit smoking: vitamin PP (the so-called nicotinic acid) contained in these vegetables facilitates nicotine fasting.

Eggplants, when combined with a small amount of simple carbohydrates, help lower blood sugar levels and improve intestinal function. However, it should be remembered that coarse fiber is contraindicated for people with serious digestive problems.

How to choose eggplants

Overripe eggplants contain solanine, which makes them not only useless, but even harmful. Therefore, special attention should be paid to the selection of fruits. The indicator of eggplant maturity is not its size, but the stalk and skin. A fresh green stalk and a shiny, smooth skin without yellowish-brown spots indicate the “youth” of the fruit. Press the eggplant with your finger: if the hole quickly levels out, then the fruit is ready to eat.

How to cook eggplant

Most cookbooks are full of recipes for fried eggplant. We advise you to avoid this method of cooking, as eggplants absorb a huge amount of oil when frying. It is much better to bake or stew them, grill them, boil them in water or steam them. To get rid of bitterness, salt the chopped “blue berries” half an hour before cooking, and then rinse thoroughly. But you shouldn’t cut off the skin of the fruit: it is where most of the nutrients are concentrated.

Blueberries and blueberries

Blueberries and blueberries are two sister berries that not only look similar, but also have similar qualities, combining great taste with many medicinal properties. Blueberry usually smaller, with black-burgundy flesh, grows in sparse spruce forests and grass, blueberry it is larger, grows mainly on peat bogs, and its flesh is greenish in color.

The dark blue color of blueberries and blueberries is due to the presence of a large amount of anthocyanins in them - substances that reduce cholesterol levels in the blood and strengthen blood vessels. Anthocyanins also have anti-cancer properties, which allows blueberries and blueberries to effectively fight cancer.

Blueberries are twice as rich in anthocyanins as blueberries. In turn, blueberries are ahead of blueberries in manganese content. Both berries contain other antioxidants. Blueberries are especially rich in vitamin C, and blueberries are rich in flavonoids (they are credited with having a miraculous effect on our vision). Flavonoids improve the condition of the retinal vascular wall, but, unfortunately, cannot restore lost vision. Therefore, blueberries can only be used to prevent eye diseases, but not to treat them.

The undoubted advantages of the berries include low calorie content and low: when eating blueberries or blueberries, the blood sugar level rises slowly and there is no sharp increase in appetite. Thanks to these properties, blueberries and blueberries are an excellent product for people suffering from diabetes or obesity. But there are also restrictions on the consumption of blueberries. It contains large amounts of vitamin K, which promotes blood clotting, so the berry increases the risk of blood clots in people whose blood is too thick.

How to choose blueberries and blueberries

Both blueberries and huckleberries should be selected based solely on appearance. The most important sign of freshness of berries is a whitish coating on them. If blueberries and blueberries are sold already packaged, then to determine the freshness of the product, just shake the container: the berries should not stick together, and there should be no moisture at the bottom of the container.

How to cook blueberries and blueberries

Blueberries and blueberries are among those foods that should be consumed exclusively fresh. To stock up on berries for future use, you can freeze them - this will preserve all the substances valuable to your health. Blueberry jam, contrary to popular belief, is no healthier than any other: when grinding the berries with sugar and subsequent storage, only a little pectin remains of all their benefits.

Fish and seafood

There are not many products in the world that are rich in easily digestible protein, which also includes essential amino acids. These products include fish and other seafood, which contain these substances in excess.

According to nutritionists, two servings of fish per week provide the human body with the necessary amount of protein. What kind of fish is worthy of inclusion in our diet in order to bring maximum benefit to the body?

As a rule, compared to meat, fish and seafood contain less fat and calories, so you can eat them without worrying about extra pounds. This means that these products are an ideal component of a diet for weight loss. In addition, fish compares favorably with meat in its low content of connective tissue, represented mainly by collagen, which easily turns into soluble gelatin (very useful for our bones and joints). Therefore, it is much easier and more completely absorbed. So, if beef protein is digested by the human body in five hours, then it will take only two hours to digest fish protein.

The percentage of proteins in fish directly depends on its type. The richest in proteins are salmon, tuna, salmon, trout, and beluga. Another argument in favor of regular consumption of fish and seafood is the content of essential amino acids in their proteins. The human body cannot synthesize such amino acids on its own, so it is important to constantly supply it with the necessary amount of these substances for the normal functioning of all organs and systems.

The fat contained in fish deserves no less attention, which mainly consists of healthy mono- and polyunsaturated fatty acids, which help reduce the risk of cardiovascular diseases and weight loss. Most of these acids are found in fatty red fish. Fish oil is also useful for improving memory, as it provides adequate nutrition to brain cells. Thus, when eating fish and seafood at least twice a week, the risk of developing Alzheimer's disease is reduced by 60%. It is also extremely important to consume fish oil for pregnant women: omega-3 fatty acids are a kind of building material for the brain of the unborn child.

All types of fish, both sea and river, are rich in microelements: magnesium, fluorine, selenium, copper, zinc. Sea fish contains large quantities of calcium, which is necessary for bones, and iodine, which is required for the normal functioning of the thyroid gland. Red fish and some seafood (shrimp, oysters) are rich in iron, and a high phosphorus content is characteristic of all fish and seafood without exception.

By consuming high-quality fresh fish, you are guaranteed to receive a large amount of vitamins A, E, group B, in particular, vitamin B12, which is necessary for the nervous system, and the liver of many fish is a rich source of vitamin D, which, in combination with calcium, promotes the formation and strengthening of bone tissue.

Regular consumption of fish improves metabolism, strengthens the immune system, reduces the risk of cancer and helps our skin cells retain moisture and maintain a healthy appearance. The benefits of fish are also invaluable for people suffering from diabetes.

People prone to allergic reactions should treat fish and seafood with caution. In addition, many large predatory fish (for example, tuna, beluga, hake) accumulate huge amounts of toxic mercury in their tissues with age, which is especially dangerous for pregnant women, as it can cause serious abnormalities in the development of the fetus. Therefore, preference should be given to small and medium-sized non-predatory fish.

How to choose fish and seafood

When buying live fish, you can be sure of its freshness. If you do purchase a frozen product, ask the sellers for dry frozen fish, without ice. Try to avoid buying frozen fish fillets. Of course, this product will significantly save your time in the kitchen, but its freshness is very difficult to determine, and often unscrupulous manufacturers fillet the very fish that has already begun to spoil. The fact is that fresh fish has meat that is quite dense and is not easy to separate from the bones.

The free separation of the pulp from the bones is the first sign of a “smelly” fish. Therefore, it is best to choose whole fish carcasses, with bright red and clean gills, clear and transparent eyes, smooth, shiny and tight-fitting scales (sea fish should not have mucus on the scales). A sharp, unpleasant “fishy” smell or “aroma” of ammonia should alert you.

When choosing squid, give preference to unpeeled specimens with grayish-white meat: pink meat and the absence of skin indicate that the mollusk has been processed. When buying mussels and oysters, pay attention to their flaps: open flaps indicate that the seafood is no longer fresh. A sign of high quality shrimp is their uniform pink (boiled) or gray (raw) color. “Proper” boiled-frozen shrimp have a tail that is curled into a ring. Avoid shrimp with black spots on their heads, but don't worry about shrimp with green or brown heads.

How to cook fish and seafood

Regardless of the cooking method, you can reduce the specific smell of fish by sprinkling it with lemon juice. According to scientific research, boiled and baked fish have the highest dietary properties. When cooking, it is better to pour fresh fish with hot water, and frozen fish with a decoction of herbs and spices.

When cooking seafood, the main thing is not to overcook it on the fire. Seafood, with the exception of octopus and cuttlefish, requires just a few minutes of heat treatment. Otherwise, their meat will become tough and rubbery. Seafood can be boiled in water with spices or in white wine, and stewed in milk sauce.

Hello, dear reader! I am glad to welcome you to the expanses of our business magazine.

Recently, my colleagues and I thought about the question of what product is the most popular in Russia. I think every thinker sooner or later comes to mind this question. Personally, it began to torment me from the moment we decided to launch our online store, but that’s a different story.

Usually one question causes a series of subsequent ones, so today we will not only discuss the top selling goods in Russia, Ukraine and the CIS - we will also consider with you:

1. trending products in online sales;
2. what is in demand on bulletin boards (www.avito.ru);
3. top 10 purchased products worldwide;
4. which is currently being purchased by the Slavic brother in China (using the resource ru.aliexpress.com).

Purpose of this article– general development, expansion of consciousness. You will learn to analyze the demand for a product and its seasonality using publicly available Internet tools, and most importantly, you will be able to show off your new knowledge to your friends. Let's start!

Best selling product in Russia and Ukraine

This information is unlikely to help you find a niche for your store, but at least it is interesting. You have a minute to think for yourself which product is the best-selling product in Russia.

And no, the answer is not food, not cigarettes or even alcohol, but we buy it almost every time we go shopping at the store or market. In general, the purchase of this product occurs automatically. Did you guess it?

So, the title of the best-selling product in Russia goes to the usual plastic bag. Even on such a seemingly insignificant product you can make millions of rubles.

The world has already begun to realize that polyethylene products cause great harm to the environment. The problem is that polyethylene does not decompose for a long time, and this leads to the death of 1 million birds, 100,000 marine mammals and a huge number of schools of fish. In the USA and Europe, plastic bags have begun to be abandoned.

What to look for when choosing a product to sell?

If you are interested in a product for sale, you should go a different route. You should not look for the most popular product, which is bought by the population in “wagons”. We must first look at prospects and profitability - our product must also be prepared for unfavorable conditions, since economic crises are not uncommon now.

The list of the most purchased goods in Russia includes the following:

• small household appliances;
• electrical goods;
• sanitary products;
• everyday tools;
• household chemicals;
• clothing and shoes;
• childen's goods;
• other daily use products.

Let's go through the list of the most popular products:

• meat (beef, pork, chicken, turkey);
• semi-finished products;
• chicken eggs;
• frozen seafood (fish);
• vegetable and butter;
• cow's milk;
• flour and pasta;
• sugar and salt;
• Black tea;
• cereals (buckwheat, rice, millet, oats);
• vegetables (potatoes, carrots, onions, cabbage);
• apples, bananas.

Some things are in greater demand, some are in less demand. How to decide?

1. Focus on your interest and think about what is closest to your heart.
2. Everything is learned by comparison: in order to make a choice in favor of one product or another, analysis is needed (this will be discussed in a separate article).

This is beyond the scope of this article, so we will look at this problem in more detail another time. Now let’s start compiling a rating of the most purchased goods by Russians on the Internet. Go!

Top best-selling products on the Internet for 2017

The Internet is a large and interesting market, for three reasons:

1. Currently, Internet coverage in Russia is about 74%, with constant growth observed;
2. the share of users in the older age group is also increasing;
3. The mobile Internet audience is moving at warp speed (30-40% of people access our website from smartphones or tablets).

70% of all Russian Internet users accessed the Internet at least once from a mobile device – a year ago, for example, this value was 56%.

What is this rapid growth of the Internet leading to? Along with it, the demand for goods and services increases, and this is what you and I need. Next we will look at:

1. the most popular and popular products in online stores;
2. the most trendy and popular products on one-page websites today.

1. Search for goods in demand for an online store

In an attempt to track down the most in-demand and popular products in online stores that are best purchased by the public in 2016, we have come up with the following top 10 list.

1. Small household appliances are today the leader in online sales. The low price and compact size make this product almost ideal (but this product is not suitable for selling in your online store).
2. Perfumes and cosmetics .
3. Mobile devices.
4. Laptops and tablets.
5. Online gifts and toys.
6. Licensed software.
7. Clothes and shoes.
8. Books. Surprisingly, paper books are still popular. It would seem that they are expensive, and besides, there are many sites where you can download the literature of interest in electronic form for free. However, this does not prevent paper books from selling.
9. Book tickets online. You won’t be able to imagine how many planes are in the air right now (whenever you have a free minute, go to the website flightradar24.com - it will expand the boundaries of your consciousness).
10. Large home appliances.

Most of the products listed are not suitable if you are planning to open an online store from scratch. Problems and breakdowns can arise with equipment, and in order to make good money, you need to order in bulk. It is unrealistic to compete with large players who buy goods in bulk and sell them at prices typical for regular stores.

2. One-page website: what is it and why is it needed?

One-page website, landing page, landing page – these are all synonyms.

There is such a category as wow-products (in Russian wow = wow) - goods of impulse demand. Have you ever been walking past a store or kiosk, saw an advertisement for a product on TV or the Internet, and you immediately wanted to buy it, although before that you didn’t even know about its existence? There is a high probability that it was a product from this category. TV stores also often sell wow products. Let me give you examples:

• effortless weight loss belt;
• exercise machines that pump up muscles without your participation;
• all kinds of water, light, fuel, etc. savers;
• creams to enlarge something;
• copies of brand watches, iPhones.

Are you familiar with the concept of CPA networks, affiliate marketing and traffic arbitrage? If not, there will be a separate detailed article about this. In short, a CPA network is an intermediary between a webmaster (the person who works with websites and traffic) and advertisers who have a product. They are ready to pay a commission to the webmaster for promoting and selling the product. CPA networks sell wow products through one-page websites. Remember the phrase that demand creates supply? In the case of these guys, it's the other way around.

Here is one of the many Pater networks - //m1-shop.ru/. After registration, following the link //m1-shop.ru/ofers, the offered products will be available, which you can familiarize yourself with (about 300 offers). I will give 10 of them, which were top at the time of writing.

So, we present to your attention the top most popular products that are sold through one-page websites in large volumes.

1. Black Mask mask for blackheads and acne.
2. Solar Powered PowerBank.
3. Amst military wristwatch.
4. Belt AB Gymnic.
5. MAC corrector.
6. Waist Trainer Corset.
7. Mangosteen – slimming syrup.
8. Klev activator FishHungry.
9. Hair spray Ultra Hair System.
10. Titan gel.

Some data from Avito - the largest message board in Russia

I tried to find information for 2016, but only came across the official report from two years earlier. Since there is no fish and no cancer, then we will talk about 2014. However, the information is interesting and useful, so there will be something to think about.

Conducting a study, Avito analysts found that site users skimped on 34.4 billion rubles in such product categories as:

• personal belongings;
• goods for home and garden;
• hobbies and recreation;
• Appliances;
• goods for pets.

A third of the turnover was taken over by the categories “Personal belongings” and “Goods for home and garden” (6.5 and 5.5 billion rubles, respectively). Fun fact: Compared to the previous year, sales in these categories grew almost identically - by 38.6% and 38.3%.

And the best-selling category of goods turned out to be “Consumer Electronics”: Avito sold laptops, computers, video and photo cameras, smartphones and other gadgets worth 15.2 billion rubles. The amount is not small, but when compared with the previous year, the increase is only 13.2%.

3.5 billion rubles were spent on “Hobbies and Recreation”, an increase of 47.4%. And they spared no expense on pets and spent 4.7 billion rubles: the annual growth was as much as 82%.

• fan;
• netbook;
• swimsuit;
• smartphone;
• prom dress;
• tent;
• Yorkshire Terrier;
• video card;

From this list we can conclude that demand is greatly influenced by the season.

How to analyze the seasonality of a product?

If you are reading this article because you are going to open an online store or start your own business, it is important not to make a mistake with the seasonality of the product.

Let's look at the product that is at the top of the list on Avito - a fan.

To analyze seasonality and demand, we will use the well-known service https://wordstat.yandex.ru/. It is designed to gauge user interest that can be applied to the product we have selected. Before you start, you must register/log in to the service. If you don’t want captchas to pop up all the time, it’s better to immediately disable adblock or its equivalent.

Next, we select the region that interests us (in my case, I look at data for Russia, Ukraine and other CIS countries). Next, I enter the request “buy a fan” into a special field, since it more accurately reflects the intent of users than just “fan.”

The service shows that over the past month there were 236,554 impressions for this request (wow, that’s pretty cool!). We can conclude that the product is in demand. Let me check the seasonality of this product! I just did a search “By words”, now I’ll switch the checkbox to “Query history” and see what happens. The graph shows that in 2016 the demand for fans doubled compared to last year (apparently, it is VERY hot this year). Thus, if you purchased fans and started selling them in the winter, most likely nothing would work out. Therefore, never buy a product without testing the demand!

Of course, the example I gave is obvious - it is clear that it is hot in the summer, and the demand for fans will be greater than in the cold season. However, not all products are so obvious. It is also better to look for niches where the graph is just starting to rise - it is better to prepare for the season in advance.

Rating of the most popular goods from China

It is difficult to determine the sales leader in the Chinese market, because everything is bought there in huge quantities. Have you ever ordered anything from China? Personally, I ordered a watch, scales, a case for an e-reader, a bag, a UV lamp and all sorts of other things. If anyone doesn’t know, here are 2 sites where the bulk of the population of Russia, Ukraine and the CIS orders goods from China:

1. Aliexpress is more designed for retail purchases - here you can easily order goods in one copy. However, sometimes it is more profitable to buy a product in a regular online store than here.
2. Alibaba is a large wholesaler: prices for goods are much cheaper, but you will have to order in bulk. Often, delivery of goods costs several times more than its cost.

1. Cell phones;
2. clothing and footwear, including copies of world brands;
3. laptops and tablets;
4. Appliances;
5. computer components and accessories;
6. goods for sports and recreation;
7. bed dress;
8. furniture;
9. electrical goods;
10. equipment and machines.

Of course, the data does not reflect reality 100%, but the truth is somewhere nearby.

For women

For men

For children

Electronics

Credit card flash drive

Waterproof IPhone Case

Convenient wallet for iPhone

Sport

“Let food be your medicine, not medicine your food,” said Hippocrates 2,500 years ago. But this is still true today.

Have you ever wondered how many foods are in your daily diet? Ten? Twenty? Nutritionists believe that if you eat the same foods all the time, then most likely you are missing important nutritional components. You can get the necessary set of vitamins, microelements and minerals only from a long list of products. These are vegetables, herbs, fruits and berries, meat and fish, nuts, dairy products, legumes and cereals.

Together with healthy eating ideologist Olga Malysheva, author of the popular website Salatshop.ru, we have selected 100 of the healthiest foods that we recommend including in your diet. Some of them are familiar to you, but perhaps you have not thought about their beneficial properties, and you may not have known about some products or not paid attention to them. It is important that they are all affordable and can be found in any store.

Strawberries and blueberries, cashews and pecans, fish and seafood, arugula and mint, ginger and chocolate - 100 not only healthy, but also very tasty products.

Book chips

• 100 products that nutritionist and healthy nutrition specialist Olga Malysheva helped select.
• All about their beneficial properties, how to choose and prepare them.
• Product compatibility table
• Healthy eating recipes that will help you put your knowledge into practice.

Why did we decide to publish this book?

This book will help you think about what you eat, why and how it works in your body. The answers to these questions will be the next step on the path to health and well-being.

The ratio of proteins, fats and carbohydrates in your diet should be 1:1:4 . Imagine a plate divided into three equal parts. Two of them should be carbohydrates, and the third should be divided equally between proteins and fats.

A person eats about 60 tons of food throughout his life.

Expand description Collapse description

We studied the beneficial properties of foods known to mankind and selected the 50 most delicious and healthy. For example, nutritionists recommend having ginger, eggs and beans on your table.

Vegetables and greens

Asparagus. It is valued for its low level of carbohydrates and calories, easy digestibility and a whole range of vitamins (K, B1, B2, B9, C, E, A, PP) and macro- and microelements (zinc, potassium, magnesium and iron).

Bell pepper. Or, as we are used to calling it, bell pepper. Not only is it a bright, crunchy and slightly sweet vegetable, but it is also an excellent source of antioxidants and vitamin C.

Broccoli. These dark green inflorescences are useful both fresh and frozen: they easily give a head start to many vegetables in terms of protein, fiber and vitamins K and C.

Carrot. The main source of carotene, necessary for human cell growth and healthy skin, mucous membranes and eyes.

Cauliflower. Contains more protein and vitamin C than regular cabbage. Vitamins A, B, PP, calcium, potassium, phosphorus, iron and fiber have a positive effect on the intestinal microflora and can protect the gastrointestinal tract from ulcers and cancer.

Cucumbers. They are almost 95% water, making them one of the lowest calorie vegetables. Contains little fat, protein and carbohydrates. Despite this, cucumbers are rich in vitamins and nutrients (especially potassium).

Oleg Iryshkin

We all know that vegetables need to be eaten daily, because they contain vitamins and fiber (such food is considered healthy). The downside is the quality of the products. For example, many vegetables accumulate pesticides and excess nitrates. Therefore, it is better to remove the skin from tomatoes and cucumbers before eating. The second pitfall is the incorrect cooking time. For example, grains should be cooked until al dente, but many people overcook them, thereby destroying the chemical structure of the product.

Garlic. An indispensable vegetable in the fight against colds. When garlic cells are destroyed, allicin is formed - one of the strongest antioxidants, which has a bactericidal and fungicidal (destroys fungus) effect.

Ginger. Ginger root has a complex composition with a large number of useful substances, including vitamins, minerals, essential amino acids, fatty acids, and essential oils. Ginger improves digestion and also has detoxifying and immunostimulating properties.

Anna Ivashkevich

private nutritionist

The chemical composition of ginger root is unique: vitamins B, C, A, E, K, calcium, magnesium, sodium, phosphorus, iron, manganese, copper, selenium. It stimulates the digestive system and brain activity, perfectly fights inflammatory diseases and can even reduce toxicosis during pregnancy.

Curly cabbage (kale). This species undeservedly remains in the shadow of broccoli, cauliflower and white cabbage. Grunkol, or kale (as curly cabbage is also called) contains all the necessary amino acids, vitamins, omega-3 fatty acids and fiber. If these arguments are not enough for you, then we will simply add that in terms of nutrient density it has no equal among all green leafy vegetables.

Onion. Like garlic, it is primarily valued for its bactericidal and anti-inflammatory properties. It is rich in iron and potassium, which have a positive effect on the cardiovascular system, vitamins B and C and many minerals. Onions retain almost all their beneficial properties even after cooking.

Tomatoes. The eternal debate about whether a tomato is a berry, a vegetable or a fruit seems to have been resolved in favor of the latter. Be that as it may, Senor tomato contains not only vitamins A, B2, B6, E, K and various microelements, but also a powerful antioxidant - lycoline, which has an anti-cancer effect.

Sweet potato. Sweet potatoes, despite their high glucose levels, are recommended for diabetics because they can stabilize blood sugar levels. Sweet potatoes contain no fat at all, and their proteins and carbohydrates are better absorbed than regular potatoes.

Green beans. Unlike bean seeds, these green beans are not as rich in protein, but they do contain many vitamins, folic acid, fiber, magnesium and potassium. Thanks to this, they improve digestion and can reduce blood sugar levels and the risk of heart attack.

Fruits and berries

Apples. A fruit that you can always take with you for a quick snack at any time, wherever you are. They are valued for their high fiber, vitamin C and antioxidant content.

Avocado. They differ from other fruits in that they consist of 77% healthy fats. Despite this, they are not only tender and tasty, but also healthy: they contain potassium, fiber and vitamin C - available.

Bananas. Not only is it one of the world's most popular berries (yes, banana is a berry, not a fruit) and a favorite post-workout food, but it's also the best source of potassium, as well as fiber and vitamin B6.

Blueberry. One of the most powerful sources of antioxidants of any food. And you probably have known about the benefits of blueberries for vision since childhood.

Oranges. All citrus fruits have long had a reputation as the main supplier of vitamin C to the body. In addition, like other fruits, oranges are rich in fiber and antioxidants.

Strawberry. It is beneficial for the body not only due to its low carbohydrate and calorie content, but also due to vitamin C, fiber and manganese.

Cereals

Lentils. A very tasty and filling variety of legumes, one of the best sources of plant-based protein, vitamins and fiber.

Oleg Iryshkin

Ph.D., doctor of sports medicine and sports nutrition, nutritionist of the federal network of fitness clubs X-Fit

Lentils are the oldest crop. It is rich in plant proteins and complex carbohydrates, which can keep you full for several hours. Lentils are rich in vitamins: C, B₁, B₂, B₃, B6, B₁₂, as well as many minerals. Plus, lentils contain fiber, which improves intestinal function and serves as food for beneficial microflora.

Beans. In terms of the quantity and digestibility of proteins, it can be compared with meat and fish. Due to the huge amount of vitamins, macro- and microelements, this product is recommended for dietary nutrition for heart failure and diseases of the kidneys, liver and gastrointestinal tract.

Brown rice Thanks to minimal processing, brown rice contains more fiber, magnesium and vitamin B1 than regular rice. Doctors often classify it as a dietary product and note a positive effect on blood sugar levels, blood pressure and the prevention of colon and pancreatic cancer.

Oats. This cereal, in addition to the numerous minerals and vitamins that are included in its composition, is valued for its high level of fiber (over 30%) and beta-glucans, which reduce the level of “bad cholesterol”.

Quinoa. Does not contain a single gram of gluten, only healthy fiber, magnesium and plant-based protein. Quinoa is an incredibly filling food that can be one of your best allies in the fight against extra pounds.

Nuts and seeds

Almond. These nuts are full of vitamin E, antioxidants, magnesium and fiber. Nutritionists say that almonds help in the fight against excess weight and speed up metabolism.

Chia seeds. The favorite product of the ancient Aztecs has become popular among vegetarians in recent years. Chia seeds are incredibly nutritious and very healthy: 100 g of seeds contain 40 g of fiber and the required daily dose of magnesium, manganese, calcium and other nutrients.

Coconut. Coconut pulp is a source of not only fiber, but also medium fatty acids that will help you lose weight.

Macadamia. Not the most popular nut in Russia, it differs from its fellows in its high level of monounsaturated fats (the healthiest) and low levels of omega-6 fatty acids (not the healthiest). It costs no more than hazelnuts and is sold in large supermarkets; you just need to carefully inspect the shelves.

Walnuts. Just 7 nuts a day (no more, they are very high in calories) can improve human immunity and reduce the risk of cardiovascular diseases. They contain almost all the vitamins, minerals, organic acids and fiber necessary for the body.

Peanut. These beans (which many people mistakenly think of as nuts) are rich in antioxidants, nutrients, and can help you shed a few extra pounds. The main thing is not to replace whole peanuts with peanut butter, otherwise everything will turn out exactly the opposite. However, you should also not get carried away with roasted peanuts under any circumstances.

Sweets, baked goods and dressings

Dark chocolate. The sweetest item on our list contains half of the daily requirement of iron, magnesium, manganese and antioxidants required by the human body. Recommended for people with high blood pressure.

Oleg Iryshkin

Ph.D., doctor of sports medicine and sports nutrition, nutritionist of the federal network of fitness clubs X-Fit

The most beneficial is dark chocolate with a high content of cocoa beans and minimal sugar content. Thus, cocoa beans contain antioxidants that eliminate the harmful effects of free radicals. However, when including chocolate in your diet, you need to know when to stop and not consume this product in excess quantities that go beyond the calculated biological balance of nutritional components and individual daily caloric intake.

Anna Ivashkevich

private nutritionist

The simpler the composition of dark chocolate, the better. Ideally, it should contain cocoa mass, cocoa butter and powdered sugar. The percentage of dark chocolate depends on the amount of cocoa mass, for example, 99% is the largest amount of cocoa. This product is rich in potassium, magnesium, phosphorus and contains small amounts of vitamins B and E. Its consumption helps stabilize cholesterol levels and improves mood (due to reduced cortisol production). The average daily serving of dark chocolate should not exceed 25 grams.

Multigrain bread. Western nutritionists advise eating bread made from sprouted wheat grains with the addition of legumes. It will be difficult to find it in our stores, so we offer regular multigrain bread as an alternative.

Homebaked bread. If you want to eat healthy bread, you have to make it yourself. But homemade bread will definitely not contain gluten, and the amount of carbohydrates will not be as high as in regular bread.

Apple vinegar. Indispensable not only when preparing a salad, but also when dieting: apple cider vinegar dulls your appetite and allows you to feel full for much longer. It will also help lower blood sugar levels.

Olive oil. The healthiest oil in the world contains powerful antioxidants that can strengthen the immune system and lower blood pressure and cholesterol levels in the blood.

Coconut oil. Like coconut pulp, the oil consists of medium fatty acids (90%), which will help you cope with extra pounds. And recent studies have confirmed that it can improve the condition of people suffering from Alzheimer's disease.

Dairy products and meat

Cheese. One slice of cheese contains as much calcium, phosphorus, vitamin B12 and other minerals and amino acids as a whole glass of milk, and it contains even more protein than meat or fish.

Yogurt. The fermented milk product retains all the positive properties of regular milk, and due to the content of beneficial bacteria, it also improves digestion.

Butter. Natural farm butter contains not only saturated fatty acids that are extremely necessary for our body, but also many nutrients and vitamins A and K2.

Whole milk. One of the best sources of calcium, vitamins, minerals, animal protein and healthy fats - my mother told us about this. True, in other words.

Salmon. This fatty red fish is rich in protein, vitamin D and omega-3 fatty acids, essential for improving memory and the proper functioning and nutrition of the human brain.

Sardines. Small but very healthy sea fish that can provide the body with 2 times more calories than white fish. In addition, they contain large amounts of phosphorus, potassium, calcium, magnesium and other minerals and vitamins A, D and B complex. Unsaturated fats from sardines are considered healthier than saturated fats of animal origin.

Shellfish. Mussels, snails and oysters occupy one of the first places among all products in terms of nutrients. These dietary seafood with easily digestible protein can completely replace meat in the human diet. But yes, it's expensive. And you can hardly find decent oysters anywhere - except perhaps on Sakhalin and Vladivostok.

Shrimps. This seafood delicacy is very low in fat and calories, but high in healthy protein, protein and omega-3 fatty acids. In addition, they contain a whole range of nutrients, including selenium, potassium, zinc, calcium and vitamin B12.

Trout. An interesting fact that says a lot about this fish: it lives only in clean water. In terms of the content of nutrients, trout can be compared to salmon: a lot of vitamins A, D, B, E and omega-3 fatty acids.

Tuna. In terms of protein content (more than 22%), it easily outperforms all other fish and can be compared with the caviar of some commercial species. Vitamins B, A, E, PP, two dozen micro- and macroelements and omega-3 fatty acids improve eye and brain function and halve the risk of cardiovascular diseases.