Would you like to prolong your youth and health? Then you just need to know how to eat right. It is worth starting to learn the basics with the words of Hippocrates: "Food should be our medicine." Plus, proper nutrition allows us to stay healthy, which means beautiful, young and not to face problems. excess weight, cellulite or premature aging.
A balanced diet energizes the body, and physical labor or sports make it strong, able to resist viral infections and other sources of disease.
In youth, the foundation of health is laid. It can be as strong as a stone or as fragile as sand, then in adulthood people become weak and sick. If you dream of a healthy life without disease, learn to eat right.
3 rules for proper nutrition
- Rule 1: A healthy diet consists of many different foods from each level of the food pyramid. Uniformity in food does not provide the body with all the nutrients it needs. The menu for every day should include foods of all colors (the more, the better for health).
- The second rule: the menu for each day includes the correct amount of products from each level of the food pyramid. Only in this way can you get all the calories and nutrients necessary for normal growth and development.
- Rule three: you can't eat too much of one type of food. This leads to indigestion or other complications.
Balanced diet, what it is
How to eat properly to provide the body with everything it needs? Let's start with the main thing. Fruits and vegetables provide us with vitamins and antioxidants, dairy products - minerals, meat, beans, beans - protein, and cereals - dietary fiber and healthy carbohydrates.
A balanced daily diet includes 30% vegetables, 20% fruits, 20% carbohydrates (starch such as wheat, rice and corn, etc.), 20% protein (which is found in meat, beans, legumes, etc.) .) and 10% dairy products.
Bad and good eating habits
Don't skip breakfast. In the morning hours, the body needs food in order to provide it with energy. If you do not eat in the morning, your metabolism slows down, which means you gain excess weight (not in the form of muscle tissue, but fatty layer).
Get used to drinking a lot of water and a glass - two freshly squeezed juice, such a habit will have a positive effect on health and appearance... Still, other drinks are harmful, especially store fruit juices, which contain only dyes, sugar and a lot of other chemicals.
Do not buy chips, margarine, frozen food, white bread, candy, etc. They all lead to weight gain and damage health.
How to eat right - menu for 1 day
A good day starts with good breakfast which should include a healthy source of protein and plenty of fiber. This combination will help satisfy hunger and keep you feeling full until lunchtime. Protein can come from low-fat dairy products, nuts. Eggs are a good source of protein. High fiber content is found in foods such as fruits, vegetables, and whole grains. The best source of fiber is oatmeal.
Breakfast menu.
- Hard boiled egg.
- Whole grain toast.
- A mug of fruit juice.
- Oatmeal in skim milk with strawberries (banana).
- A tablespoon or two of chopped nuts.
- Orange juice.
When there is no time for breakfast, have a glass of yogurt at home, and an hour later, at work, have a snack with an apple and a handful of nuts (walnuts or pecans).
Lunch menu.
- A sandwich of two slices of grain bread stuffed with a small slice of turkey fillet, lettuce, mayonnaise, tomato sauce or mustard.
- Grated carrots (200 - 300 gr.)
- Fruit juice 1 tbsp.
If you want to eat between lunch and dinner, snack on one apple and a glass of milk, or drink water (1-2 glasses).
Dinner menu.
If your diet has been sparse during the day, then there is a good chance of overeating during dinner. To prevent this from happening, mentally divide the small plate into four quarters.
1. One part of it should be filled with a protein source (baked chicken breast);
2. Second part: one small baked potato with low-fat sour cream;
3. The third and fourth parts: green and colored vegetables or vegetable salad.
4. Eat fruit for dessert.
5. Kefir - before bedtime.
The interval between meals for an adult should be 4 - 5 hours, and for children - 3 (4) hours.
To realize the idea of proper nutrition in your life, you need to create a menu for every day. For those who have not yet succeeded in this matter, we suggest ready plan for 5 days.
Healthy diet: menu for 5 days.
| Monday | |
| Breakfast |
|
| Dinner |
Gourmet salad, 1 glass of green tea. Gourmet salad recipe. Ingredients: arugula and goat cheese, almonds and pears, 2 tablespoons of olive oil and apple cider vinegar (about half a glass). Cut the pear into small pieces and chop the almonds, place them in the pan with a spoonful of oil. Simmer for about 5 minutes (pears should remain crispy). Transfer to a plate with cheese and arugula. Make the sauce: take Apple vinegar and pour it into a skillet, add a little oil. Simmer for 1 minute. Pour this sauce over the salad and add the sliced turkey pieces. |
| Dinner |
Dinner should be light in order to eat right, it is recommended to eat 5 - 6 hours before bedtime. If you are feeling hungry and unable to sleep, have a glass of hot tea. Assorted salad - try to include as many different vegetables and fruits as possible, such as spinach, arugula, cabbage, tomatoes, cucumber, fresh basil, apple or pear, etc. Also add a slice of beef, chicken, turkey or fish to your meal. One decaf or green tea. |
| Friday | |
| Breakfast |
Omelet recipe. Half a cup of oatmeal, two eggs, two tablespoons of olive or coconut oil, salt to taste. Heat a skillet over low heat and add a tablespoon of coconut oil. Place cereals and grill them for about 5 minutes, stirring, until golden brown. Season with salt and move to the edge of the skillet. Add the rest of the butter to the vacant space and break the eggs into it. Do not mix eggs with oats at once, let them absorb the oil first. Then, after 2 - 3 minutes, they can be mixed, covered and simmered over low heat until fully cooked. |
| Dinner |
|
| Dinner |
|
A balanced diet using the example of the given menu samples for every day will help maintain the health and beauty of the body, affect weight, improve mood and increase immunity. Try eating right for just a few days to see the big difference, which translates into feeling great and looking good.
Good afternoon, dear site visitors. Probably, each of us understands that proper nutrition is an important foundation for acquiring healthy body, but unfortunately, not everyone pays due attention to this.
And in this article I want to convey to you in detail that in fact, a balanced diet is not only healthy, as most people believe - this is the only plus, but also delicious.
Correctly selected recipes and food combinations will allow you to choose delicious and useful menu for a week or a month. From this article, you will understand what foods and dishes should be excluded from your diet in order to heal your body.
Also you will get good advice from nutritionists for weight loss or muscle growth.
Actively promoted in society last years... And it is not surprising, because, unfortunately, all more people need weight adjustment, recovery and cleansing of the body. This article will tell you what are the principles of proper nutrition, what should be adhered to, what to limit, and what to completely abandon.
1. What is proper nutrition and how to eat right
To stick with proper nutrition, follow all the recommendations and be able to develop a menu for yourself, decide on a list of products, you must first determine what proper nutrition is.
- it is one of the main components of a healthy lifestyle, which ensures the normal development, growth and vital activity of a person, helps to strengthen the body and prevent various diseases.
It should be noted right away that it is not some kind of exhausting diet, strict restriction or temporary measure. As a rule, people who embark on this path do not leave it, but adhere to the recommendations for proper balanced nutrition in the future.
And this is quite understandable, since it is aimed at a long-term correction of his diet, a person simply manages to become akin to his newly acquired habits, and does not abandon them. In addition, if this system is abandoned, all the pleasant "bonuses" of its use will disappear: loss of excess weight, good mood, lightness, vigor in the body, improving the state of the body.
The diet of proper nutrition includes the following points:
- Proper nutrition does not allow starvation, it always implies the opportunity to have a full and tasty snack, choosing what is more to your liking.
- The rational nutrition system always and everywhere allows you to find something to eat, preventing awkward situations(for example, at a party).
- The basics of proper nutrition imply freedom of choice and the absence of rigid categorical prohibitions.
2. Principles of Good Nutrition - 7 Ways to Improve Health
To master proper nutrition regime you do not need to use complex formulas for calculating calorie intake, but just follow some recommendations and adhere to an established plan.
To understand how to eat right, it is worth considering the following principles:
It should be noted that no need to drastically change your diet, this, as a rule, returns to the previous regime after a while. Rational nutrition will become the norm if all changes are introduced gradually without experiencing internal opposition to the new rules.
3. List of foods for proper nutrition
Such a list will help you figure out how to eat right:
All of the above products are easily digestible. But there is also a category of hard-to-digest foods that also need to be included, but in moderate amount on the menu. These are: chocolate, strong coffee and tea, seasonings / spices, salt and sugar.
4. Diet of proper nutrition + menu for the week
Observing the diet when proper nutrition, you need to develop a menu, adhering to the following principles:
- Fruits don't go well with anything, but are a separate meal. Due to its quick digestibility, such a snack is allowed even 1 hour before lunch / dinner.
- Different proteins don't mix(for example, fish and milk).
- Protein foods are not compatible with carbohydrates(potatoes or cereals are not suitable for meat, eggs, cheese, nuts). But this does not mean that you need to completely abandon the combination of, for example, meat and potatoes (I am sure that for many this will be almost impossible). You can simply eat meat with boiled potatoes or baked meat instead of fried potatoes.
- Cabbage is a great addition to fats(it inhibits the action of fats, leading to a slowdown in excretion gastric juice).
- High carbohydrate foods(beans, potatoes, bread) do not go well with sour foods.
- Proteins and fats are not compatible(like butter and cheese, eggs and sour cream).
- Starch intake per meal should be moderate(so, do not eat potatoes or porridge with bread).
- Whole milk consumption should be kept to a minimum.
- Green vegetables stimulate the body, so it is a wonderful base for any dish.
- Large amounts of oil or acid inhibit protein absorption.
How to eat right will be prompted by the following menu for the week:
Proper nutrition for pregnant and lactating mothers
The diet of proper nutrition for a future and nursing mother should not be distinguished by a quantitative increase, but by high-quality products and harmless cooking methods. It must be varied so that the child receives all the necessary elements in the womb, and the mother's body is not depleted from the fact that all valuable substances leave with milk.
Below I suggest you familiarize yourself with the video in more detail: How to eat right during pregnancy.
Balancing nutrition for women who have already given birth can be a little more difficult due to the appearance of colic in the tummy and allergies in the baby, as well as the desire to return to the woman's previous form.
Proper nutrition for children
Because of constant growth child, food should include enough squirrel. The high mobility of babies makes the metabolism in the body very fast, which is why children cannot stand it for a long time without food. Therefore, snacks are an essential part of their diet.
From the early age it is worth teaching the child to a small intake of salt, and preferring natural confectionery sweets - this is sweet, tasty, and also incredibly healthy. And also it is worth instilling the correct drinking regime in the child.
Proper nutrition for weight loss
Balanced diet, of course, an assistant in, but the process of losing weight can only be ensured by reducing the number of calories consumed relative to the expended. Refusal of alcohol and simple carbohydrates (cake - ice cream), fragmentation in the diet, reduction in portions, physical activity should also take place.
For muscle growth, the menu should directly consist of half of proteins, of carbohydrates and fats by 30% and 20%, respectively. Carbohydrates are best eaten after strength training (unlike muscle building requires reinforcement after physical activity) and in the morning.
You should drink more water than usual - about 3-4 liters. The feeling of hunger should not be experienced at all, so even at night you need to eat 200g of cottage cheese.
6. What products should be discarded
To know how to eat right, you must definitely give up foods from the prohibited list. Such food does not bring any benefit, and it does much harm: deterioration physical condition(and morally after such food there is nothing to do, but only want to lie down to sleep), development serious illnesses(diabetes, stomach ulcer, heart attack, etc.), weight gain, loss of attractiveness of the skin, hair, nails.
In a word, such products are the enemies of the body, with which, without hesitation, you need to part.
Harmful products include:
- purchased sauces (ketchups, mayonnaises, etc.);
- refined sugar, butter, coffee, cocoa;
- salinity, smoked meats, fried, preservatives;
- products fast food, meat finished products(sausages, etc.);
- white flour products;
- alcohol.
Conclusion
At first glance, proper nutrition seems like an incomprehensible science, but with the right attitude and a gradual transition to a healthy diet, all the rules are learned, and they quickly become a habit. Therefore, be patient, comprehend the science of a healthy lifestyle, stay healthy and beautiful!
And in conclusion, I would like to provide you with "Recipes for proper nutrition" for watching a video. Enjoy your viewing!
First you need to understand the meaning of the term "nutrition". Medical value the following is a science where basic principles are considered healthy eating... It serves to study rational nutrition, both for healthy and sick people. In addition, this science uses the influence of a modified diet on certain diseases.
Better not to look for the difference between this applied science and a normal diet, as these concepts mean the same thing. Everyday food should correspond to a person not only in taste, but also in value for health in general.
The nutritionist is engaged in the creation of personal healthy nutrition, which is the main task of dietetics. The entire diet is designed in such a way that it suits you by age, profession, body mass index, amount of muscle and fat mass and many other parameters.
This technique is individual for each person, so it is not recommended to use a specific diet for a group of people. There may be people in such a group. of different ages, with a different blood group and many other factors that can later negatively affect the health of the body. You should not go online and use the first diet you come across, it is better to consult a nutritionist so as not to harm yourself.
This science has several uses, for example:
1) Thanks to it, it is possible to regulate and control products that can both harm and strengthen the body; she considers a combination of certain foods;
2) you can set a specific time for the consumption of dishes and their quantity;
3) with its help, you can find out the exact temperature for cooking certain food - in addition to choosing foods that can have a beneficial effect on the body, you need to know how to prepare them.
Many of the recommendations that this science offers contribute to accelerated weight loss and improve performance. important functions and body systems. Many researchers have proven more than once that nutritional science has positive influence per person. Most of us assume that a healthy diet consists of only tasteless greens and bland foods. In reality, everything is different. The main diet is wide and varied - you can eat anything, but you need to know when to stop. Excessive overeating of certain foods can cause various problems in our body.
For an effective diet, you need not only to communicate with experts, to buy a lot healthy vegetables and fruits, the most important thing is to start with your own discipline. It is necessary to exclude for yourself night approaches to the refrigerator, ordering a far from healthy quick meal at home will not lead to the desired result. With discipline, it is possible to get used to the diet in a week. Dietetics offers not only tasty, but also healthy food.
Basic rules for a healthy diet:
Pay attention to the food you eat
Real food that was grown on a farm or field is a real rarity these days. Many people buy food in stores. They have entire departments with different kinds dairy products, bakery products, sausages and semi-finished products. Choosing the next baguette or smoked cheese, you need to ask yourself: how good is this product. Where and in what to look for warning symbols?
When buying cheese, you need to look at the label and the name, as often you can buy not a classic cheese, but "milk-containing" products. A similar term means that during production starch was used, a thickener, vegetable oil or other additive. And the milk itself is contained in small quantities. If the cheese is dominated by chemistry, flavor enhancer, thickener, etc., this will negatively affect not only your health, but also leave its mark on your waist and hips.
The percentage of fat also does not affect anything, and it is useless to be guided by this parameter. When comparing 10 gram pieces of cheese 40% and 30%, the difference in fat percentage will be about 1.5 g. First you need to look at the composition of the product.
Baguette, not effective product when losing weight. It should be replaced with grain breads, which are not made with eggs or sugar. There are times when there is no possibility and willpower to refuse bread, then it is worth eating exclusively black or gray. All the description that is written on the packaging should be thoroughly studied. To give their products a certain airiness, malt, sugar and yeast are added to them. Due to these supplements, the number of calories and the glycemic index increases several times. It is worth understanding the following - in most cases, bread cannot be called a neutral product that will not affect weight loss.
No need to get carried away with butter. Vegetable oil will be a good substitute for it. Many of us take butter with less fat. If you read the label with the composition of such an oil, you can find a significant detail - instead of using milk fat, it is changed to vegetable fat, as a result of which we get a product that is destructive to health.
Fruit yogurt is one of the great creations of marketers. Consuming it, it is impossible to get rid of extra pounds, even if they have a low fat content. To attract consumers, manufacturers add huge amounts of sugar and thickener to it. This is usually an improved starch. As a result of such preparation, lactic bacteria can not bring any benefit, because all their positive effects are nothing compared to the chemistry and the carbohydrates they contain. If you need good yogurt, it is better to buy it without additives. You can add fruits to it yourself, or even better, try to make a fermented milk treat yourself.
Complete rejection of fast food.
For effective weight loss, you need to accept a simple truth - any fast food should be avoided by you. The main task of this type of food is to completely feed a person for short term... Therefore, manufacturers will use the most satisfying and fatty components, shelf-stable products, flavor enhancers. To reduce the cost of food, you need to cook meat trimmings instead of meat; instead of butter, use margarine, which includes vegetable fats, in general, do everything to reduce the cost of the finished product at the exit.
However, some people can eat for several years in such places, and their health and weight will not change at all. This type of diet may not be right for you. Usually, the body does not favorably perceive an excess of starch, animal fat and fast carbohydrates. A meat pie, a few hamburgers and shawarma will immediately settle on the sides.
Hungry - drink water.
For many, such a phrase means starving oneself - it is not. Both hunger and thirst are only extremes of the same thing: both processes occur in adjacent parts of the brain. They have only one task - to support the body in a constant mode of operation. This can confuse thirst and hunger.
Those people who rarely drink water suffer from a similar problem. They prefer to drink tea, soda or compote. As a result, they only get half a liter of water per day. Such a replacement only confuses the body, and instead of liquid, the juice is perceived as food.
So that the brain can distinguish between thirst and hunger, you need to accustom yourself to drinking water as often as possible. If you are hungry, do not go straight into the refrigerator, but rather drink clean water. If the feeling of hunger has passed, then you can not eat.
In the process of losing weight, it is worth drinking about two liters of water daily, so two problems can be solved at once:
- The body is less likely to starve, which means it needs less snacks;
- Improves liver function, which ultimately leads to an acceleration of metabolism.
It is difficult for people who have been accustomed to compotes from childhood to rebuild themselves to such a replacement. Water may seem completely tasteless, and there is no desire to drink it all the time. You can make the right diet, but without drinking water, it is almost impossible to achieve the desired results. To effectively maintain the required amount of fluid in your body, you need to do your own discipline, namely, make a regimen:
- A glass of water after lifting;
- A glass of water after the end of the working day;
- A glass of water, up to a mug of strong coffee. In any case, you cannot refuse such an energy drink, but you will receive life-giving moisture;
- A glass of water before eating.
As a result, we get about one and a half liters of liquid per day. After a month, you will develop the habit of drinking water, and at the same time your brain will warn you about the lack of moisture.
We refuse harmful snacks and constant chewing.
There is a category of people who eat up their own problems with good portions of fatty foods. And they were unlucky - after all, this is a habit. For example, you can't imagine a mug of tea without cookies or candy. A few things seem to be enough for you. In winter, however, you have to drink five mugs a day, and that turns a few sweets into 200 grams of dessert. This will not help you lose weight, it only accumulates calories.
Not only sweet teeth suffer from a similar ailment, but also people with a healthy diet. Instead of sweets and cookies, they put loads of fruits, nuts and dried fruits into their stomachs every hour. Most people cannot stop chewing, which is fixed in their minds and it is difficult to get rid of this habit.
May be various options excuses. However, this does not change the state of affairs - a healthy diet for shedding unnecessary pounds does not include mindless snacks. It is necessary to write down everything that was eaten during the day, not excluding the cream in coffee and a spoonful of milk in tea. Which brings us to a great recommendation that has stood the test of time.
You need to have a nutrition diary with you.
Some people cannot decide to take such a step. People have assumed that recording the amount of food eaten is a waste of time. “We eat every day, why celebrate it every day?” - most of us will answer. It seems to us that this is laziness. However, soon after the appearance of such a diary, you can discover many unpleasant things about your person.
Deep down, an obese person will be frightened by the fact of overeating. Then he will expose himself to unnecessary responsibility for own health, form and subsequent life. You have to throw away excuses like genetic predisposition to fullness or slow work of digestion, and to accept reality - a person is not eating properly.
Keeping such a diary will help you accurately count all calories and understand which product high content fats and proteins will also help separate carbohydrates into harmful and healthy. An effective diet will be one where these factors are taken into account.
It can record your current weight and other body parameters. With this approach, you can easily track progress, and find out which foods affect weight loss, and which only interfere.
Don't forget about the day off.
It takes a special effort to build a framework. In particular when they don't stop long time and restrict you from delicious foods. In case of constant voltage and absence fasting days, you can bring yourself to a breakdown. After this, the feeling of guilt will begin to put pressure on you, showing your weakness and helplessness, from which you want to seize your bad mood.
There is no need to resort to such diets. Better to mark a special day on your calendar when you can take a break from the recommended diet. Once a week, you can afford to eat a special sweet, fast food or something harmful that you really want. However, the dish should be the only one, and it should be eaten in the first half of the day. This will not affect the acquired figure in any way, and the psyche will receive a little rest.
Harmful foods with proper nutrition:
- Various sauces, butter;
- Meat with fat and everything that resembles it (sausage, bacon, pork);
- Pasta and semi-finished products (frozen filled pancakes, pies);
- Those dairy products that contain a lot of sugar (yoghurts with additives, various cheese curds).
Not to be overlooked bad habits: you will not be able to lose weight in the right time, without giving up smoking, alcohol. They negatively affect important organs human, and interfere with a healthy metabolism, which ultimately leads to excessive obesity.
Essential foods with proper nutrition:
- Fish and all its derivatives;
- Various cereals;
- Any fruits and vegetables and their derivatives (salads, soup);
- Non-refined oils;
- Lean meat;
- Sour milk (low-fat kefirs, natural yoghurts, cottage cheese).
Undoubtedly, the list goes on and on. However, the above elements will help create a balanced menu.
How to calculate: is it worth using a diet or not
A dietitian compiles a healthy diet based on a variety of circumstances, including body mass index. In people with normal weight, it ranges from 19 to 25. If the number is less or more, then you need to use the help of a nutritionist and make yourself a personal menu. BMI is calculated using this formula:
- Weight, divided by the square of the height.
For example, a person weighs 80 kg and is 1.8 m tall.He should not worry, because his BMI will be 80 / (1.8 * 1.8) = 24.69.
There are a huge number of different diets and nutrition systems in the world. Many of them really help, but it's worth remembering that all diets are completely individualized. Therefore, do not assume that if the diet has helped others, then it will certainly help you. Proper nutrition is another matter, observance of the basic rules must be carried out throughout life, and not in a certain period of time. Rational nutrition should become a way of life. Observing proper nutrition for weight loss, you can not only keep your figure in shape, but also improve your health and make your life more harmonious.
Scientists from many countries have already proven that human body obeys the laws of thermodynamics. In this regard, at the heart of a healthy and good nutrition there is a principle: the energy value must correspond to the energy consumption of the body... But unfortunately, this condition is most often violated. Namely in this regard, the consumption of high-calorie foods (sugar, potatoes, bread, and so on) is significantly higher than energy costs. As a result, every year of life, a mass accumulates, which turns into overweight and obesity.
In addition, there is a second principle - the chemical composition of substances must necessarily individually correspond physiological needs organism. According to the rules, at least seventy different ingredients must enter the body every day. It is they that are vital, since they are not synthesized in the body. From this comes the following principle of proper nutrition - maximum variety of food.
Last but not least, the principle of proper nutrition is correct diet. Correct mode nutrition is the alternation, frequency and regularity of meals. Need in nutrients, energy and diet are selected entirely individually, depending on the needs of the body, physical activity and age.
Many people mistakenly believe that if you choose the right set of foods for yourself in terms of the amount of vitamins, carbohydrates, fats and calories, the body will receive the necessary nutrition, but this is not at all the case. In order to achieve this, the following conditions must be taken into account:
- Time of admission, conditions and frequency of food
- The number of calories of food consumed
Fundamental rules
So, in order to eat well, but at the same time not gain weight and always look your best, you need to follow the following rules of healthy eating:
1 . Eat fruits and vegetables as often as possible.
But here it is worth highlighting that you need to eat more vegetables than fruits, due to the fact that fruits contain a large amount of sucrose.
As strange as it may sound, thanks to apples, no one has yet been able to lose weight. The same goes for pears, bananas, watermelons and melons, as they are high in calories. But without them, of course, it is also impossible. You just need to make it a rule not to eat a whole bunch of bananas at a time. But as for pineapples, grapefruits and oranges, there are no restrictions, they can be eaten in large quantities.
Also, don't forget about vegetables. Vegetables are an integral part of the correct and balanced nutrition... They are high in minerals, vitamins and fiber, which are essential for weight loss.
2 . Drink as much water as possible.
But of course, you should not get carried away with this either, since this can lead to edema. The daily water intake is two liters... The ideal option is considered mineral water, which does not contain fat, caffeine and sugar, which is abundant in other drinks.
It is necessary to minimize, or better in general stop drinking Pepsi-Cola and Coca-Cola... Firstly, it is very harmful for the whole organism, and secondly, it is sweet. Water will help improve work digestive system , and of course it will have a beneficial effect on the condition of the skin.
3
... Necessarily necessary reduce the consumption of buns to a minimum, cookies, sweets, cakes and similar products.
Naturally, you cannot categorically refuse sweets. Due to the lack of sweets in the body, the mood spoils, and even decreases mental capacity... But, of course, you shouldn't eat flour products every day.
If giving up sweets is a rather difficult task, then you need to use cookies with low content fat, and cakes and pastries - no creams.
4 . Have porridge for breakfast.
Despite the fact that many argue that cereals contribute to fullness, this is not at all the case. And why gain weight if porridge is cooked in water and without adding butter? It is best to cook oatmeal for breakfast with bananas, raisins or apples. As an option - rice porridge with honey or buckwheat with a little fried carrots and onions.
The thing is that cereals contain the so-called "long" carbohydrates, which are not immediately absorbed into the body, in contrast to the "short" ones, which are contained in flour products. But in turn, cereals supply the body with energy before lunch.
5 . Constant movement.
This is especially true for those who have a sedentary job. On weekends, you can visit the pool, aerobics, fitness or shaping. If you don't like sports, you can visit nightclubs at least once a week.
You can also substitute walking by bus or taxi, as this is a versatile weight loss tool. Just take into account that you need to walk quickly, you need to take at least a hundred steps per minute. And an evening walk will help your stomach to digest food faster.
6 . Attending massage to improve metabolism.
Often stagnation occurs in the body due to a sedentary lifestyle and many other factors. Therefore, if there is no time or opportunity to go in for sports, you need to visit hardware massage, the so-called R-sleek. It is very arrogant to hope that the body can cope with all the loads on its own.
Er-slick promotes the removal of excess fluid from the body, lymph exchange and improves general condition.
The massage is based on the principle of rotary thermocompression (in other words vibration and pressure with heat), which also helps to get rid of cellulite and improve the appearance of the buttocks.
7 ... While eating need to focus on food.
While eating, you only need to think about it.
In no case should you watch TV, read or talk. Otherwise, the brain may not understand that there is already enough food, and even if the body already has enough food, it will psychologically feel hunger. As a result, any portion may be small, for this very reason there will be an excess of calories.
9 . Say NO to alcohol.
Naturally, no one forces you to completely abandon alcoholic beverages. Simply, when there is a reason to drink and there is no desire to refuse, it is worth remembering that drinks that contain alcohol contain a huge amount of sugar, which will negatively affect the figure and the health of the body as a whole.
You should make it a rule to drink no more than one glass of wine at a time. It is worth remembering that alcoholic beverages, especially vodka, entail a large amount of high-calorie snacks that are not the best way will affect the figure.
11 ... In no case do not go to the store on an empty stomach.
The thing is that in a hungry state, you can buy excess products that absolutely do not resemble with proper nutrition.
It is necessary to learn the basic policy: when buying food, you need to focus on products of plant origin and, of course, do not forget about meat and fish.
12 . Change your diet constantly.
You should not dwell on a certain selection of dishes, you need to constantly come up with and implement new recipes. If today is porridge for breakfast, then tomorrow - spinach with chicken, and the next day - shrimp and avocado salad.
13 ... Take it as a rule - do not eat after seven o'clock in the evening.
Of course, it is simply impossible for many to realize this. Most come home from work after seven, and they also need to be in time for dinner. Dinner at work is considered the ideal option, but if this fails, then there are two ways:
- Give dinner to the enemy
- Dinner after seven in the evening, but in this case, it should be light. It should include fruits or vegetables. Also, you can eat three hundred grams of low-fat yogurt or cottage cheese.
And of course, the main thing here is not at all "seven o'clock", but that you need to have dinner at least three hours before bedtime.
15 . Calories need to be counted.
If the energy consumption is significantly greater than the consumption, then there can be no question of any figure. But it is not always the case. You can simply count the calories in the foods you eat. To keep fit, you need to consume no more than 1200 calories per day, in order to lose weight - 800 calories. And when buying goods, you need to pay attention to the calorie content of 100 g.
Products that extend life
For most people who value their health, know how to eat right and keep their figure in good shape, there is an excellent opportunity to maintain vigor of body and spirit. Next, we will focus on products that extend life.
1. Apples
Apples contain a large amount of trace elements and vitamins in their composition, which can improve the functioning of blood vessels and the heart and, of course, enhance immunity.
Also, apples contain a large amount of quercetin, a substance that has an anti-inflammatory effect, inhibits the development cancer cells and affects free radicals.
People who eat at least one apple a day are not at risk of Alzheimer's.
2. Fish
For those who care about the heart - vascular system, it is necessary to periodically replace meat with fish. If you eat fish at least three times a week for lunch, then the risk of heart attack will significantly decrease. This is due to the fact that it contains fatty acid Omega-3s, which, in turn, have a great effect on cell membranes.
According to statistics, the population of those countries that consume fish in large quantities, for example, the Eskimos or the Japanese, are much less likely to get heart disease - vascular diseases than those who do not eat fish.
4. Strawberries
Many people believe that lemons have more vitamin C than other fruits and berries, but this is not entirely true. For example, in strawberries, there is several times more of it.
In addition, strawberries are high in iron, which in turn will help boost immunity. Also, strawberries are rich essential oils and dyes that stop and prevent the appearance cancerous tumors, helping to curb the formation of special enzymes.
6. Hot chili
By including in your daily diet chili peppers, after just two weeks, will speed up the metabolism, which will lead to weight loss.
Due to the spicy taste of pepper, due to the content of capsacin in it, more gastric juice is produced, and this, in turn, prevents reproduction harmful bacteria in the intestines and stomach.
7. Green tea
Green tea improves metabolism and, as a result, weight loss, if you drink at least four cups a day.
This tea contains catechin, a bioactive substance that is beneficial to the human body. But in black tea it is not, it is destroyed during the preparation process.
Men who prefer green tea over black are immune to prostate cancer and atherosclerosis.
How to combine products correctly
1. How to eat protein correctly
During the intake of protein foods, you can eat any foods that do not contain starch in their composition.
- celery
- spinach
- zucchini
- green bean
- root vegetable tops and cabbage
When consuming foods that contain starch, it is advisable to supplement them with unflavored, leafy green vegetables. You can add radishes, cabbage, bell pepper or tomatoes.
2. How to use starch correctly
Starch does not mix well enough with other products. But despite this, foods that contain starch, cannot be combined with each other.
For example, bread and potatoes are digested in completely different ways, so if they are consumed together, they will interfere with each other. In order for starchy foods to be well absorbed by the body, they must be thoroughly chewed. This kind of food is best for lunch. Root vegetables and light vegetables go well with starchy foods.
3. How to eat fruit properly
Almost all fruits are very healthy. combine with nuts, also vegetables and root vegetables that do not contain starch.
In no case should you eat fruit for a snack, let them better replace dinner or breakfast. It is equally useful to eat fruit half an hour before meals.
It is great to combine those fruits that are ripe in one season.
Correct food intake throughout the day
Immediately after waking up, the human body has not yet earned breakfast, because energy has not yet been expended. For this reason, you should eat light foods for breakfast, such as fresh or steamed fruits, vegetable juices, or fruit purees. Fruits and vegetables are quickly digested by the body, but nevertheless, they quickly fill the body with energy.
In parallel with proper nutrition, we advise you to follow the daily routine. It is advisable to get up a little earlier than six o'clock in the morning so that both body and spirit are in good shape.
Immediately after waking up, you need to drink one glass a little warm water... Thanks to this, the work of the digestive tract will start. You need to start breakfast when the body itself requires it. It is advisable that breakfast consists of fruits or light cereals.
From twelve o'clock to two o'clock in the afternoon, you can afford to eat quite abundantly. After a good dinner, you need to sit for a while and breathe calmly, closing your left nostril. According to many doctors, this stimulates the digestion.
At six to seven o'clock in the evening, you need to have a little dinner, including vegetables and proteins in your food. After the evening meal, you need to do the same breathing exercises as at lunch.
V recent times, the topic of proper nutrition is becoming more and more popular. And this is not at all surprising, because natural beauty has confidently entered fashion, the manifestation of which is possible only with the correct daily routine and diet. Having overpowered yourself in nutrition once, you simply cannot stop, since you will feel a significant, and most importantly positive, difference both in your well-being and in appearance. So, today is the topic of proper nutrition.
The essence of proper nutrition
First of all, the essence of proper nutrition, of course, is the complete exclusion of all harmful products from the diet. Just do not try to do it all at once and in one day - it will still not work, but the mood will drop. Start by gradually reducing the amount of unhealthy foods and foods, then everything will go easier from a psychological point of view. Start with fast food first, then fried, fatty, smoked, etc. It is not recommended to completely exclude fried and other things from your diet (except for fast food and cola). Let it be a little, but a part will remain present. This is due to the fact that the body does not wean from it. Otherwise, if sometime in the future you have to eat something of this, then the body may simply reject the food.
Proper nutrition includes a meal plan. Eating a little is useful, you also need to eat at the same time. Designate in advance the period in which the meal will be made and try to adhere to it as much as possible. Then your body will work like a "clock".
You need to eat often (about 5-6 times a day), but in small portions. This will allow you to constantly feel full without stretching your stomach.
Have dinner no later than 2 hours before bedtime. It doesn't have to be six in the evening. If, for example, you go to bed at 12 at night, but the last time you need to eat is no later than ten in the evening. At the same time, do not forget that dinner is the "lightest" food, just like the portion. Eat so that the total time between breakfast and dinner is 12 hours.
40% of the total diet should be fruits and vegetables. They contain a lot of vital vitamins and minerals, as well as fiber, which regulates the work gastrointestinal tract and watches over.
Try to include cereals for breakfast. They are nutritious and very healthy. And the absorbents included in their composition also help cleanse the body, and this beautiful figure and !
Do not neglect nuts, legumes and seeds, they are high in dietary fiber, unsaturated acids and potassium. Eat them, preferably without salt, and nuts only raw.
Fermented milk products should be present on your table every day - this is the basis for a healthy intestine and maintaining its microflora.
The body should receive at least 60 g of protein daily. It can be extracted from animal products such as meat, eggs, milk, etc. Lean on fish - a rich source of phosphorus.
Follow water-salt balance... You need to drink at least 30 ml of water per kilogram of weight per day.
Fall in love with dried fruits, if before that you treated them coldly. They will be invaluable.
The number of calories per day, with proper nutrition, should not exceed 2,000.
Give up white bread towards gray. It is desirable that coarse flour is used in its manufacture.
Separate food
Supporters of separate meals adhere to the rule that not all products are combined with each other. And there is a grain of truth in this. For example, tomatoes and cucumbers, contrary to their usual use in tandem, are not very compatible with each other. Of course, after eating them, no one will run to the toilet, but they can cause increased gas formation. Therefore, it is better to try to eat them separately with a small gap. It is also worth mentioning that if you dig deeper, your head can go spinning. Each specialist has his own opinion about separate food. Some people consider the same products to be compatible, while others, on the contrary. Get ready to learn all the basics from your own experience.
When two incompatible foods end up in the stomach at the same time, it is difficult for the body to digest them, and not oxidized proteins and carbohydrates are sent to fats. The time interval for a safe meal of "assorted" food is 2 hours.
By eating exclusively compatible foods, you make your stomach easier to work with. This helps to normalize.
You can see product compatibility in the table below. Select two products, one at the top and one on the side, at the point of intersection, look at the number, and then its decoding. For example, sauerkraut and meat are marked with "5" - this indicates high degree compatibility. While meat and pasta have a compatibility level of "1", which is very bad.
How to eat right
Ideally, the maximum amount of food on your table should be prepared or grown by yourself. Unfortunately, on the shelves of shops, both vegetable and grocery stores, there are a lot of goods treated with chemicals or grown with their use. And this is already wrong. There will be an illusion that you are eating healthy food, thereby killing yourself on the sly.
But even among so many pesticides, you can find decent food. But it is problematic to detect it "by eye". It will be useful to purchase a nitrate meter. With him you can go to shops and markets, checking the quantity harmful substances in vegetables and fruits.
Consume 60% of daily allowance carbohydrates, 30% protein and 20% fat. For lunch, be sure to eat the first and second. Dinner is the lightest, low-calorie.
If you want to eat right, learn how to make a menu. Determine the duration yourself, but from experience, the most optimal time a week counts. There will be an opportunity to purchase everything you need on the weekend. Try to eat freshly prepared food, it contains the maximum amount nutrients... Upon subsequent heating, they can be lost and the food itself loses its original taste.
Read the nutritional literature written by doctors. Do not take books by unknown authors or those who are far from medicine. This will save money and preserve precious health.
Proper nutrition: breakfast
Breakfast is the most important element proper nutrition. It has been scientifically proven that people who neglect their morning meal are 4 times more likely to be obese than those who eat in the morning. It facilitates the launch metabolic process and is very important for those without harm to health and diets. Skipping breakfast means a 30% lower metabolism.
Someone is looking for reasons why he does not eat in the morning, but someone just does. No time? So you don't need a lot to cook it. We bring to your attention examples of several breakfasts that are prepared quickly and at the same time are very healthy and nutritious.
Protein breakfast
A protein breakfast can be used if you want to tidy up your figure. Proteins are very beneficial for muscles and are simply indispensable for physical activity.
- An omelet or scrambled eggs cooked in the usual way is the very thing. You need to cook in sunflower or olive oil, but not in margarine! In addition, you can eat green pea, bell peppers or tomatoes.
- Cottage cheese, to which a spoon with your favorite berries is added, does not require cooking at all, but it is tasty and healthy.
- A soft cheese such as ricotta with a spoonful of jam.
It is not advisable to eat meat for breakfast, since the gastrointestinal tract is just beginning to work, and this food will be very heavy for him.
Breakfast on carbohydrates
Carbohydrates are a source of both physical and mental energy. Therefore, at intellectual activity it is better to give preference to him.
- Porridge comes first! And among them the leaders are oatmeal and buckwheat. Cooked in water or milk - it doesn't matter, its useful properties they still will not lose. But millet, corn, pearl barley and other cereals do not lag behind (with the exception of semolina). Slow carbohydrates give energy for at least 4 hours, which is just enough until lunchtime.
- Fruit salad. Of course, this option is more suitable for the summer period. In winter, making it more problematic. But if possible, you can have breakfast and an assortment of fresh fruits seasoned with natural yogurt without additives.
This is just a small example of what you can eat in the morning without spending a lot of time on it. As an assistant, you can purchase a multicooker that will work in a delayed mode, preparing, for example, porridge for your awakening.
Proper nutrition: lunch
In today's world, where the employment of people simply crosses all boundaries, it is difficult to find time for a full meal. But, as mentioned earlier, it must necessarily consist of dishes of two categories: the first and the second. It is difficult to carry such portions from home, but possible. To do this, you need to purchase special food containers with division. Or, if you don’t find, two containers with tight lids.
If there is a canteen next to work, then it is better to go there at lunchtime. There you can enjoy a fresh soup and a main course. Only in the dining room, and not in McDuck and the like.
Proper nutrition: dinner
As the famous proverb says, "... give your dinner to the enemy." It didn’t come without a reason. By the evening, the body, like you, wants to rest, it prepares for sleep and it can no longer overpower heavy food. Try to compare for yourself. You worked all day, came home exhausted, all thoughts are only about the soul and the bed. But that was not the case, you are forcibly forced to unload the coal cars. How do you like this alignment? Your body feels the same when, instead of a light meal, you eat plenty of fatty and heavy foods.
Remember, it's best to stay hungry at all, eat whatever comes handy for weeks. Carbohydrates cannot be eaten in the evening, in addition to the figure, this will negatively affect the state of the gastrointestinal tract. Dinner may include small amounts of fiber and protein.
It can be fish with vegetables, boiled chicken breast, unsweetened fruits or vegetables, protein omelet (the same omelet, only yolks need to be removed before frying), etc.
Snacks on the right diet
Snacks are needed in order not to feel exhausting hunger in the intervals between main meals. Snacks also need to be done at the same time. You will determine it for yourself on your own, based on personal preferences and basic routine.
A snack for that and a snack that should be low-calorie and nutritious just enough so as not to interrupt the appetite for lunch or dinner, for example.
As a rule, fruits, vegetables, nuts, slices of cheese, natural yogurt, kefir, dried fruits, etc. are chosen for the role of "support". It is very convenient to take them with you to work or on the street, to places where you need to replenish energy reserves without spending time.
And remember, no chocolates, sandwiches and other pests!
Meal menu for the week
As mentioned earlier, the menu should be composed based on personal preference, based on the rules for the distribution of proteins, fats and carbohydrates. We will give an approximate weekly menu. You can stick with it, or make up your own.
Monday:
- in the morning muesli or oatmeal;
- borscht and cottage cheese casserole for lunch;
- for dinner, poultry meat with fresh vegetables.
- millet porridge seasoned with raisins;
- chicken noodle soup and fruit salad for lunch;
- stewed fish with rice and vegetables for dinner.
- morning oatmeal(on water or milk - optional);
- cabbage soup with bread and cottage cheese casserole for lunch;
- stew with vegetables for dinner.
- for breakfast, millet porridge seasoned with honey;
- for dinner, ear and potato casserole with broccoli;
- for dinner, steamed chicken cutlets and vegetable salad.
- barley porridge with dried fruits for breakfast;
- borscht and cottage cheese casserole for lunch;
- fish with rice and fresh vegetables for dinner.
- muesli in the morning;
- green soup with whole grain bread and rice baba with fruit for lunch;
- baked meat with vegetables for dinner.
Sunday:
- scrambled eggs with bread and cheese for breakfast;
- buckwheat and meatball soup, cottage cheese cake for lunch;
- meat stew with vegetables for dinner.
Proper nutrition: a menu for every day
When composing a menu of proper nutrition for every day and sticking to it, try not to forget about the following:
- Never overeat. Leave the table a little hungry. Remember, the volume of your stomach is the palms folded together in a "bowl". All that is from above is an overabundance. The feeling of "imaginary" hunger goes away in 10-15 minutes.
- Eat slowly, chewing each bite thoroughly - this way the food is better absorbed, and you will quickly fill up with a small amount of food.
- Don't eat when you're angry or sad. This is emotional hunger - you can't encourage it!
- The optimal interval between meals is 3-4 hours. Try to avoid omissions.
- Eat breakfast no later than 2 hours after waking up, and it is better to arrange lunch between 13 and 15 hours.
- Sometimes, thirst can be perceived as hunger. Therefore, if the opportunity arises, drink a glass of clean water and check if you really wanted to eat.
Try to adhere to these simple rules and you will notice how your body will transform in a short time.
Proper nutrition for weight loss
The main reason people put on extra pounds is because they neglect their own diet. The indiscriminate eating of everything that comes to hand, in huge amount- cannot pass without leaving a trace for the figure. The body can hold on for a month, six months, a year, but then the metabolism is disrupted and it begins to lose ground. On the sides, stomach, legs, impartial fat appears, once appetizing places are overgrown with cellulite and self-dislike arises.
Wise ancestors have always repeated: "a wedge is knocked out by a wedge" and were 100% right. If the reason for the weight gain and increase in size was nutrition, then you need to return everything to square one in the same way. Not diets, but proper nutrition, which will be balanced. You should not wait for super fast results, and the figure was not lost in one day. But you need to know that the forms returned in this way will not disappear, and the work will not go down the drain.
Everything that is written above can be used both for those who are satisfied with their body and health, but want to start eating right, and for those who want to change their figure for the better.
Attention, proper nutrition will help you lose weight only if the cause of excess weight is in disorderly meals. If the violations are caused by third-party diseases, then first you need to cure them, and only then engage in weight loss. Get diagnosed by a specialist, and then make a decision.
Proper nutrition recipes
With how to eat right, now it does not hurt to learn a couple of recipes for dishes that are suitable for a balanced diet. To this end, we suggest that you familiarize yourself with the video, which shows three recipes: for breakfast, lunch and dinner. They are very simple and this makes it even tastier.
Believe in yourself, set a goal for yourself and boldly go towards it no matter what. Remember, at the finish line you will find an attractive lady, shining with health and full of energy - this is you, the leader. healthy image life!
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