Our main advantage is that we have our own fields, orchards and a processing plant in the Podillia ecological zone.
This is where we grow our high-quality cereals using advanced technologies. Next, we process these cereals into a useful product with a nutritional component, enriched with proteins and with more dietary fibre, minerals, zinc and antioxidants available to the human body.
Become a partnerIn order for healthy food to be tasty, you need to follow some simple rules:
Taking into account the rapid development of the science of nutrition and the accumulation of data on the amount, nutritional value and impact of certain food groups on the body, specialists from the Harvard School of Public Health proposed a new model for a healthy diet – the plate. It does not reflect a list of products in a healthy diet, but the beneficial proportion of the main nutrients (proteins, fats, carbohydrates, dietary fibres) in a person’s diet.
The fact that a plate of healthy food does not indicate the number of calories or portion sizes of each of the groups of nutrients makes it more individually oriented, since each person has their own energy needs and, accordingly, consumes a certain number of calories to meet their needs.
You can define the foundation of a healthy diet. The main rule here is not to overeat. Eat as many different foods as possible: fruits, vegetables and different cereals to cover your requirements for different nutrients.
Revising one’s eating habits and switching to a healthy diet requires an understanding of the essence of a healthy lifestyle, willpower and an awareness of “how”, “why” and “what for”.
One should also embrace an active lifestyle to be healthy.
In order for healthy food to be tasty, you need to follow a number of simple rules:
Carbohydrates are chemical compounds that are divided into simple (fast) and complex (slow).
Fast carbohydrates are foods with a high glycaemic index. They acquired their name because they are quickly digested and absorbed in the body. The higher the glycaemic index, the less time the body spends on this process. Fast carbohydrates provide the body with energy, but at the same time, the feeling of satiety is very fleeting. Fast carbohydrates have a high content of glucose, fructose, lactose, sucrose, and maltose.
The glycaemic index (GI) is the rate at which the body absorbs carbohydrates contained in foods. The concept of the glycaemic index in products was developed by Canadian nutritionist David Jenkins. In the process of developing a diet for diabetics, he divided all products into groups. So, in the first one, there were products, after the consumption of which the level of glucose in the blood increased strongly, while in the second, there were products that did not cause a particular fluctuation in sugar levels in the body. Subsequently, a 100-point GI scale was developed.
All products can be divided into three groups:
Slow carbohydrates are those for which the body needs to expend some effort digesting. This process is quite long, but the feeling of satiety after consuming complex carbohydrates lasts longer.
David Jenkins concluded that a person’s well-being depends on the amount of glucose in the blood. If it is within the normal range, it means that a person is full of energy and their work capacity and concentration increase. But sharp spikes of blood sugar in one direction or another should be avoided.
Fast carbohydrates are found in flour and confectionery products, sugar, carbonated drinks, and alcohol. Slow carbohydrates are proteins and fats, and fibre, namely whole grain cereals, bread, pasta, vegetables, unsweetened fruits, greens, and meat products. It is important to subject vegetables to minimal heat treatment in order to preserve the required dietary fibre.
Professional nutritionists make up a diet based on products’ GI. Preference is given to products with a low and medium glycaemic index. However, complex carbohydrates are also not excluded, though it is important to strictly control their amount – no more than 10% of the total diet. This amount is sufficient to replenish glycogen reserves, start the process of cellular metabolism, produce dopamine and serotonin, and block toxins from the environment. Fast carbohydrates are extremely important for people who are engaged in physical work, athletes, and those who succumb to depression from time to time. Fast carbohydrates should be consumed exclusively in the first half of the day.
The rate of carbohydrates for each person is different and depends on a person’s gender, age, lifestyle and physical form.
Women up to 55 kg need 140 g of carbohydrates per day, up to 65 kg - 160 g, up to 75 kg - 190 g, up to 85 - 210 g.
Men up to 65 kg should consume no more than 235 g, up to 75 kg - 245 g, up to 85 - 265 g.
Women up to 55 kg need 110 g of carbohydrates per day, up to 65 kg - 140 g, up to 75 kg - 160 g, up to 85 - 170 g.
Men up to 65 kg should consume no more than 170 g, up to 75 kg - 175 g, up to 85 - 185 g.
Women up to 55 kg need 190 g of carbohydrates per day, up to 65 kg - 240 g, up to 75 kg - 250 g, up to 85 - 260 g.
Men up to 65 kg should consume no more than 295 g, up to 75 kg - 310 g, up to 85 - 320 g.
In the process of losing weight, an important place is occupied by exercise and nutrition intake during intense physical exertion. To keep a healthy balance, it is necessary to use slow and fast carbohydrates correctly. Thus, slow carbohydrates are recommended to be consumed two to three hours before training. Fast carbohydrates are also needed, because it is important to replenish the amount of glycogen in the muscles, which is destroyed during intensive exercise. It is important to fit the consumption of fast carbohydrates (dried fruits, bananas, a little amount of white rice or a small portion of pasta) into a “carbohydrate window”, which is within half an hour after the end of a workout. Remember, sugar that enters the blood must be turned into glycogen through physical exertion, otherwise it will be deposited in the body in the form of fat.
Foods with a high and medium glycaemic index:
Products with a low glycaemic index, recommended for weight loss:
Carbohydrates are needed by our body to generate energy, and if they are not fully used, then excess monosaccharides are deposited in the form of fat reserves. In order for carbohydrates to turn into muscle, and not into fat, they must be consumed with raw vegetables and fresh fruits, with wheat, rye and oat bran, and whole grain pasta, with the addition of nuts, legumes, brown rice, whole grain bread and cinnamon to your diet.
Fibre or dietary fibres are the shells and pulp of plants – grains, legumes, vegetables, fruits and berries.
Fibre is not found in dairy products, eggs, fish or meat, but only in plant-based products.
Optimum health requires a balanced diet, including the mandatory consumption of fibre. Fibre is an irreplaceable component and is not produced by the human body, so it must be consumed daily with food. The results of numerous scientific studies in different countries have established that the more fibre in the diet, the less likely a person is to suffer from “diseases of civilization”, such as obesity, diabetes, gallstones and many others. The microorganisms that live in our intestines, without exaggeration, affect the work of all the organs and systems in our body: our mood, the health of the nervous system, and even body weight; in slender people, for example, beneficial lacto- and bifidobacteria prevail.
After entering the large intestine, fibre feeds beneficial microorganisms, and they, in turn, produce extremely important substances - triglycerides (short-chain fatty acids), which provide energy to intestinal cells.
In addition, beneficial intestinal microflora have their own genes, which positively affect our metabolism and health, and in combination with our own genes, form a very strong human body. In science, the term “microbiome”, which means a set of microflora genes, has come to the fore.
Numerous studies have shown that immunity largely depends on the condition of the intestines. Therefore, a healthy gut is our main weapon against many health disorders and serious diseases, such as constipation, haemorrhoids, obesity, type 2 diabetes, atherosclerosis, cardiovascular disease, depression, Alzheimer’s disease, many types of cancer, and even children’s autism.
The selection of wheat and hulled barley with coloured (black, purple, blue) grain for the purpose of increasing (biofortification) the nutritional (biological) value of the grain of these crops has been scientifically substantiated. Cereals are the basis of the global population’s nutrition. Today, the cereals biofortification strategy is called the “second green revolution”. The black, blue, and purple colour of cereals is caused by anthocyanin and phytomelanin pigments, which belong to plant flavonoids. They are part of an even larger group of grain phytochemical components — phenolic compounds. The anthocyanins of coloured fruits, vegetables, legumes and coloured cereals provide nutritional protection against a number of serious diseases, including cardiovascular pathologies, diabetes and various forms of cancer, and so such products are becoming more and more popular, especially in developed countries.
Colourful foods such as vegetables and fruits, cereals, brown rice, coloured sorghum and millet, purple corn, coloured lentils, black, purple and blue grain barley, black, purple and blue grain wheat are rich in bioactive phytochemical compounds – anthocyanins and phenolic acids, are important for human health.
Antioxidants are a group of chemical bonds that delay or stop the oxidation process of other substances. Their main function is the neutralisation of free radicals, which are harmful and have a destructive effect on our body. Antioxidants supplied to the body from food strengthen the natural mechanisms that protect it, maintaining an appropriate balance. That is why they are an essential element in our diet; they are most often found in vegetables and fruits.
It is worth noting that the richer the colour of the product, the higher the content of bioflavonoids – the most powerful antioxidants of plant origin.
We are for both! Is your schedule too busy? Do you have no time in the morning even to have breakfast, and in the evening, no energy to cook?
The biggest roadblock to healthy eating is the thought of spending time and energy on cooking when you’re already exhausted and tired, and so you just head to the nearest McDonald’s. But there is no need, there are options for quick and healthy recipes.
Don’t worry if you have practically no time, these simple recipes will show you how to cook quickly and healthily.
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