This is how healthy eating works

A balanced and healthy diet is an important part for all of us when it comes to feeling comfortable in his skin. The topic of “sustainability” is also becoming more and more focused on. According to the DGE (German Nutrition Society), we should therefore consume more plant food than before. The reason: consumption of animal foods is often associated with various risks for many diseases. Therefore, we are now happy to switch to fruit and vegetables and also look at what else we can change to do something good.

In general

75% - this is the proportion of vegetable foods that should be included in our food. It is often the case that the resources of our homeland of Earth, for example, are more stressed when producing meat or sausage.


In addition, too much fat - most contained in animal foods - simply causes too much fat. Yes, right, as the well -known phrase already says: Fat makes fat. Prof. Dr. Bernhard Watzl, DGE President and Head of the DGE working group Food-related nutritional recommendations from the DGE says: "Anyone who feeds on fruits and vegetables, whole grain cereals, legumes, nuts and plant oils not only protects their health. A plant -hugging diet also protects the environment."


So our guiding principle is for you: Use the colorful variety of our food and feed you varied! And naturally chooses plant -based foods. Note: no food contains all nutrients at once. The more varied you eat, the lower the risk of a one -sided diet. It is certainly a bit more difficult with histamine intolerance, but we will also help you our tasty and digestible products - so you don't have to be afraid of always having to eat "the same".

to the shop

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"Eat your vegetables"

… And ideally also some fruit. You should be distributed over the day At least 3 portions of vegetables and / or fruit consume. The consumption of fruit and vegetables contributes to satiety and lowers the risk of cardiovascular and other diseases. It also supplies you with plenty of nutrients, fiber and secondary plant substances. But be careful: fruit juices do not apply because they are very sugar. Here we have listed some vegetables and fruit varieties that are compatible with a hit:

  • Apples, such as the Golden Delicious, can be used in many ways and bring numerous ingredients with you. Depending on the variety, apples as vitamin C suppliers. (Golden Delicious = 10-15 mg per 100 g.)

  • Apricots Contain vitamin B1, B2, vitamin C, calcium and phosphorus, which is important for carbohydrate metabolism, the energy metabolism, the immune system as well as for teeth and bones. In addition, they provide other nutrients such as potassium, iron and provitamin A (carotene).

  • broccoli Hardly has any calories, but saturates quite long due to the content of fiber. It is a relatively calcium -rich vegetable and can help to cover the daily requirement on this mineral.

  • Dates are delicious sweets with valuable ingredients. They are also called "bread of the desert" because they have a high calorie content because they contain quite a lot of sugar. However, fiber, minerals such as potassium, calcium and magnesium as well as B vitamins make them a healthy snack alternative. Try our "Nuts & Fruits" - this also contains dates. (Link) for low -histamine nibble fun

  • fennel Has a positive effect on certain gastrointestinal complaints such as flatulence. Therefore fennel is considered a medicinal plant. It also contains vitamin C, iron, potassium and provitamin A.

  • Cucumber Consist about 97 % of water, which is why they are popular both as low -calorie vegetables and as a facial mask to get fresh skin. They are ideal for a low -calorie diet because they only contain 12 kilocalories per 100 grams.

  • Blueberries Have a lot of healthy advantages. For example, dried berries should help with diarrhea. They contain a lot of provitamin A. Vitamin A is made from it in the body, which is important for vision. Vitamin E and vitamin C are also included in the corresponding quantities. Both vitamins aim to prevent cell damage.

  • Leaf salad: e.g. lettuce consists of over 90 percent of water and contains citric acid, which gives it a fresh taste. In addition, it also contains vitamin C, folic acid and beta-carotene, the provitamin A.

  • Carrot are the beta-carotene bombs. The so-called pectin (a fiber), which is contained in carrots, swells in the gastrointestinal tract and thus gives a better feeling of satiety.

  • Paramedic are considered easy to digest, their fiber like pectin stimulates the intestine. The root vegetables sat down well through the strength it contains. The content of potassium and vitamin C is higher than with the carrot.

  • Paprika: As you know, Paprika is the absolute tomato replacement and all -rounder in the kitchen in a hit. Take a look around our online shop and discover the many delicious paprika products that we have developed, such as our delicious spread

  • radish Due to their very high water content, a low -calorie ingredient for snacks or salads. In white to yellow to light red and violet you get to buy them. The mustard oils contained are responsible for the sharpness of radishes.

  • Sweet potatoes: The advantage of "normal" potatoes is that they increase blood sugar less and more slowly. However, they have significantly more calories than potatoes. With their sugar content, sweet potatoes taste slightly sweet.

  • grapes: The antioxidative plant substance resveratrol is in your skin. In addition, ingredients such as vitamin B6, B1 and folic acid can be found. A distinction is made between wine and table grapes. The latter are the ones we consume as fruit. Wine is made from grapes.

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"Animal a lot of green"

Our menu should 75% of herbal consist of - and consequently only 25% of animal products. The number of sausage and meat products should be no more than 300 g weekly. Meat contains well-available iron as well as selenium and zinc, but too much of it can increase the risk of cardiovascular diseases and colon cancer and lead to acidification in the body! If it is a schnitzel, a piece of sausage or a steak, it is best to use organic meat, because that contains better fats than conventional meat.
You are welcome to bring fish to the table once 1 to 2 times a week. Fat salmon, e.g. provides you with important omega-3 fatty acids.

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"Healthy nibbling"

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A small handful of unsalculated nuts daily provides us with healthy fats and also strengthens heart health. Have you already tried our Nuts & Fruits mix? In addition to crunchy macadamia and paranese, this also contains pumpkin seeds, dried apricots and dates. You can nibble them without hesitation to your heart's content and without a guilty conscience.

"Be economical with sugar and salt"

Unfortunately, the vast majority of processed foods - too much - contain sugar and salt. This strongly promotes obesity and diabetes type 2. ((You shouldn't take more than 6 grams of salt a day. As far as the sugar is concerned, a maximum of 10% of the daily calorie intake is still okay.) But you can do a lot yourself to reduce salt and sugar in your menu: Avoid using sugar, for example, when baking or sweetening food or at least reduce the proportion. You are also welcome to use alternatives such as xylitol or erythritus. Instead of using a lot of salt to season, experimenting better with herbs and spices. You will be amazed at how good the dishes - even without salt - can taste!
As is generally known, sugar increases the risk of caries and too much salt can increase blood pressure. Therefore, it is advisable to simply take a little salt and sugar break. It will be good for you!

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"Drink a lot - ideally water"

With at least 1.5 liters every day, you can get your body really well with liquid. (Attention: People with advanced heart or kidney weakness should coordinate the amount of drinking with your doctor!) The number 1- drink is still water without carbon dioxide. If that's too boring, you are also welcome to drink unsweetened tea. Test one of our varieties from the online shop.

To the low -histamine teas


Of course, it is clear that sweetened and alcoholic beverages are not recommended with sugar, even if they usually taste better. Nevertheless, they rarely take them to you. They only deliver unnecessary calories and you can hardly serve with many nutrients.
With still water, on the other hand, you can't go wrong and also has water a positive side effect on your histamine intolerance - histamine is water -soluble! So always make sure to drink enough of it throughout the day.

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"Movement and enjoyment"

Let your meals build your time while eating and breaks. If you eat slowly and consciously, this promotes enjoyment and feeling of satiety.
What is also part of a healthy and wholesome diet is physical activity. But we not only mean the regular sport, but also an everyday life that you can actively design, for example by walking on foot or walking your bike instead of just only by car. Spending 30 to 60 minutes a day with physical activity promotes your health and helps you to stay in shape.

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Sources

https://www.apotheken-umschau.de/gesund-bleiben/ernaehrung/ernaehrung-basis-fuer-ein-gesundes-leben-701885.html

Thomas und Michaela Zinser, Gründer von Histaminikus, sitzen lächelnd nebeneinander auf einer Steinstufe vor einer Backsteinmauer mit Blick auf eine Landschaft. Neben ihnen stehen mehrere Histaminikus-Produkte, darunter Gewürzdosen und Papiertüten.

From those affected for those affected

We are Thomas and Michaela Zinser, founder of Histaminikus.

Because of the own histamine intolerance of Michaela and our son, we founded Histaminikus. The frustration does not find any suitable histamine food has spurred us to develop low -histamine food.
We would like to give you back a piece of quality of life. Feel free to look around with us.

Kind regards
Thomas and Michaela

Histamine -free shopping