1. Healthy food Unhealthy food

Food

1.Healthy food
2.Unhealthy food
3.Uzbek national meals
1.Healthy food
1–6: Fruits and berries
Fruits and berries are popular health foods.
They are sweet, nutritious, and easy to incorporate into your diet because they require little to no preparation.
1. Apples
Apples contain fiber, vitamin C, and numerous antioxidants. They are very filling and make the perfect snack if you’re hungry between meals.
2. Avocados
Avocados are different from most other fruits because they contain lots of healthy fat. They are not only creamy and tasty but also high in fiber, potassium, and vitamin C. Swap mayonnaise for avocado as a salad dressing, or spread it on toast for breakfast.
3. Bananas
Bananas are a good source of potassium. They’re also high in vitamin B6 and fiber and are convenient and portable.
4. Blueberries
Blueberries are both delicious and high in antioxidants.
5. Oranges
Oranges are well known for their vitamin C content. What’s more, they’re high in fiber and antioxidants.
6. Strawberries
Strawberries are highly nutritious and low in both carbs and calories.
They provide vitamin C, fiber, and manganese and make a delicious dessert.
Other healthy fruits
Other healthy fruits and berries include cherries, grapes, grapefruit, kiwi, lemons, mangoes, melons, olives, peaches, pears, pineapples, plums, and raspberries.
7. Eggs
Eggs are highly nutritious.
Once demonized for being high in cholesterol, expertsTrusted Source now see them as a useful source of protein that may have various benefits.
8–10: Meats
Lean, unprocessed meats can be included in a healthy diet.
8. Lean beef
Lean beef is an excellent source of protein if you consume it in moderation. It also provides highly bioavailable iron.
9. Chicken breasts
Chicken breast is low in fat and calories but high in protein. It’s a great source of many nutrients.
10. Lamb and mutton
Sheep are usually grass-fed, and their meat tends to be high inTrusted Source omega-3 fatty acids compared with omega-6.
11–15: Nuts and seeds
Despite being high in unsaturated fat and calories, nuts and seeds may help lower the riskTrusted Source of cardiovascular disease, cancer, and other health issues. They are a satisfying snack could help those managing their weight.
They also require almost no preparation, so they’re easy to add to your routine. They can also add texture to salads and other dishes.
However, they are not suitable for people with a nut allergy.
11. Almonds
Almonds are a popular nut that contain with vitamin E, antioxidants, magnesium, and fiber. A 2021 reviewTrusted Source found that almonds may contribute to weight loss, support the gut microbiota, improve thinking, manage heart rate when a person is under stress, and prevent skin aging.
12. Chia seeds
Chia seeds are a nutrient-dense addition to the diet. A single ounce (28 grams) provides 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.
13. Coconuts
Coconuts provide fiber and fatty acids called medium-chain triglycerides (MCTs).
14. Macadamia nuts
Macadamia nuts are tasty and higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.
15. Walnuts
Walnuts are highly nutritious and rich in fiber and various vitamins and minerals. Pair them with feta cheese to dress a salad.
16. Brazil nuts
Brazil nuts are nutrient-rich and have a smooth, buttery texture. The nutrients they contain support thyroid function, and they are a good source of the mineral selenium.
17–26: Vegetables
Calorie for calorie, vegetables are among the most concentrated sources of nutrients. Including a variety of vegetables in your diet will ensure you get a wide range of nutrients.
17. Asparagus
Asparagus is a popular vegetable that is low in both carbs and calories and rich in vitamin K.
18. Bell peppers
Bell peppers come in several colors, including red, yellow, and green. They’re crunchy and sweet and are a great source of antioxidants and vitamin C.
19. Broccoli
Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It’s an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables.

2.Unhealthy food

What makes food unhealthy?
“The preparation method and the types of ingredients the food contains make it unhealthy,” says Andari. “Sodium, sugar and fat (saturated fat and trans-fat) are key ingredients one should always monitor when eating out and shopping at the grocery store. The American Heart Association recommends keeping the consumption of saturated fat to less than 7 percent and the consumption of trans-fat to less than 1 percent of an individual’s daily calories.”
Avoid sodium, added sugar
According to the American Heart Association’s 2013 heart disease prevention guidelines, women are smart to shy away from eating foods that contain high levels of sodium and added sugar.
For optimal heart health, the American Heart Association recommends you consume:
No more than 1,500 milligrams of sodium per day.
No more than 6 teaspoons or 100 calories of sugar a day for women.
Unfortunately, the average American eats more than double their recommended sodium and sugar intake, consuming 3,600 milligrams of sodium and 22 teaspoons of sugar daily.
How to avoid unhealthy food
Andari offers several pieces of advice for how to stay away from food that is bad for you:
Choose processed foods carefully.
Avoid sodium from the six most common salty foods (bread and rolls; cold cuts and cured meats; pizza; burritos and tacos; soup; sandwiches).
Read food labels and stay away from items that have sugar added, excess sodium and fat.
Plan ahead and prepare healthy snacks and meals at home made from whole, fresh foods.
Choose lean meats with less than 10 percent fat.
Don’t skip meals (this can contribute to snacking on unhealthy foods when hungry).
1. Sugar
How many times have you been advised to cut down on sugar? Have you ever thought of it as just an overreaction? Well, it’s not. Sugar is one of the biggest causes of diabetes and obesity worldwide. It also puts a lot of stress on your liver, pancreas, and digestive system. It puts you at greater risk of getting the flu, a cold, a hormonal imbalance, or even depression. It’s important to remember that not all sugar is bad, but you should always consume it in moderation.
2. Soft drinks
Carbonated soft drinks are one of the biggest sources of added sugar and caffeine in the diet. Regular consumption of this ultra-processed food item can lead to several health conditions, including obesity, type 2 diabetes, metabolic syndrome, and inflammatory diseases. It is highly advisable to replace these drinks with healthier alternatives like herbal tea and lemon water.
3. Refined carbohydrates
While carbohydrates are a vital part of any well-balanced diet, one should try consuming whole foods and avoid refined grains. Refined carbs, which are commonly found in processed foods like pasta, white bread, and muffins, are quickly broken down by your body, resulting in rapid spikes in blood sugar levels. This can increase your risk of developing type 2 diabetes. Try adding healthy carbs to your diet like barley, brown rice, buckwheat, millet, and oatmeal. This will automatically cut down your craving for unhealthy foods.
4. Alcohol
Everyone knows alcohol is bad for health. Too much alcohol can cause several long-term health issues, including liver cirrhosis and liver failure. Moreover, it can irritate tissues and make them susceptible to damage caused by carcinogens (cancer-causing substances). Other problems caused by excessive alcohol consumption include dehydration, headache, and irritability.
5. Potato crisps
Foods fried at a high temperature can form acrylamide, a known carcinogen. Moreover, potato crisps are not only high in fat but also coated with too much salt, which makes them high in sodium. This can lead to blood pressure and cholesterol issues, increasing the risk of strokes and heart attacks.
3.Uzbek national meals
Uzbek food is among the most delicious in the world, for over the centuries it absorbed and adapted the best recipes from neighboring cultures to create a flavorful and satisfying cuisine. A highlight of Uzbek cuisine in comparison with its Central Asian neighbors is that they enjoy not only meat dishes but vegetables and salads too. In fact, Uzbek fruits and vegetables are so good that they are exported to other countries.
This was not always the case, however. Until the 19th century the local diet consisted mostly of meat, dough, milk and cereals. Meat, particularly beef and lamb, remain the basis of the local diet today. Horse meat is also enjoyed as a delicacy, while poultry is less popular. Fish dishes are rather uncommon in this double-landlocked nation. Uzbek food is rich in seasonings which accentuate the flavor of the dishes and leave a pleasant aftertaste.
Uzbeks are very hospitable people who will never let guests go hungry: First, because it will not be easy to decline a true invitation; second, because the Uzbek table is usually replete with food; and finally, because after a filling meal you are likely to be sent home with leftovers.
Uzbek Meat Dishes
Uzbek Meat Dishes, Uzbek Food
Kebabs, called shashlik, are one of the main meat dishes in Uzbekistan. Shashlik comes in many varieties, including ground beef (lyulya), mutton, beef, chicken, liver and vegetable. Not just anyone can make these tender, juicy, and somewhat fatty kebabs, whose secret marinade recipes are often passed on by word of mouth.
The most famous local roast beef variation is kazan kabob, made with lamb meat still on the bone which is fried in a pot with onions, potatoes and herbs. Dimlama is a roast with vegetables which is layered in a large pot and steamed. Kovurdok (kavurdak) is a roast with onions, potatoes and a little gravy.
Uzbek cutlets called tukhum dulma are made with boiled eggs. Basma is a dish of vegetables and meat (usually lamb) which is stewed in its own juice. Narhangi resembles domlama and basma in the cooking method but is prepared from minced lamb and vegetables.
But the most renowned Uzbek meat dish is plov (pilaf). Traditionally, plov is cooked by men. There is even a special word for such cooks – oshpaz, a title which must be earned. Pilaf is never cooked for just 2-3 people; it is made in huge pots, with each ingredient measured in kilograms. Every region in Uzbekistan has its own pilaf, but the basis is always the same - meat, rice, onions, carrots and spices.
Shavla is a dish made from the same ingredients as pilaf, only easier to prepare. Dolma are stuffed grape or cabbage leaves. Hasip are boiled sausages made from minced meat and rice, and kazy is a horse meat sausage.
Shurpa, made from boneless lamb and vegetables, is the most famous Uzbek soup. To cook kovurma shurpa (kaurma shurpa), the meat is pre-fried before cooking. Kuza-shurva is a soup cooked in the oven in a clay pot.
Laghman is made with meat, vegetables and homemade noodles which are stretched by hand in an entertaining way.
Mashhurda is a thick soup made from rice and mung beans. Mastava is a rice soup with beef and vegetables which is often served with sour cream.
Nohat shurak (nohat-shorak) is a chickpea soup with meat that is usually served with a piece of kazy horse sausage.
Katyk is a sour fermented milk.
Suzma is a yogurt made by squeezing the excess liquid from katyk.
Kurt are salted katyk balls up to 5 centimeters in diameter (but often much smaller). They are dried in the sun and can be stored for a long time.
Katykli is a katyk-based soup with meat, rice and vegetables.
Chalop (okroshka in Russian) is a cold soup made from finely chopped vegetables and katyk diluted with water.
Ayran is a drink made from cold, sour milk diluted with carbonated or plain water. Ayran is often salted.
It is impossible to imagine Uzbek cuisine without the most important component - bread. Uzbeks show great respect toward bread; it is broken by hand instead of cut with a knife, and should never be placed face down or thrown away. The most famous Uzbek bread is a white yeast bread called naan which is shaped into a circle and baked in a clay tandoor oven.
The many types of Uzbek bread can be divided into obi-non (made with yeast and water), festive patir naan (a heavier bread made with milk) and flaky breads. Like plov, each region in Uzbekistan has its own variety. For example, in Samarkand naan may be made with onions and meat worked into the dough. In Tashkent large patir naan is popular and in Fergana katlama, a flat bread greased with butter or sour milk, is common.
Reference Literature
1.https://www.heart.org/en/healthy-living/go-red-get-fit/unhealthy-foods
2.https://www.healthline.com/nutrition/50-super-healthy-foods
3.https://www.tourstouzbekistan.com/en/about/uzbek-cuisine.html
4.https://www.advantour.com/uzbekistan/uzbek-food.htm