Proper nutrition, we choose a healthy lifestyle. HLS: nutrition and diet for health and weight loss (M)
Diet Madeleine Gestan. The diet of the French nutritionist and psychotherapist Madeleine Gestant is a success with the stars of French cinema and show business to maintain a healthy shape and maintain a figure. In addition, the M. Gestin diet helps cleanse the body. Duration: 2 days a month, but it can be weekly and semi-annually - depending on the state of health and desired goals.
Madeleine Gesthan, a French nutritionist and psychotherapist, believes that the diet should not be rigid: to feel hunger, in her opinion, is very harmful. It allows you to use honey, chocolate, dried fruits, jam, nuts in reasonable quantities from time to time in the mode of maintaining optimal weight. In this case, honey must certainly be real, chocolate - bitter, jam - made exclusively from selected and ripe fruits and berries. It is permissible to eat 125 g of dark chocolate per week. The same applies to dried fruits - dried apricots and prunes (several pieces per week). You need to chew them as slowly as possible - this allows you to dull the hunger and improve the absorption of sugars.
During the diet, you need to lie as much as possible, because the body does a difficult job: you can not distract it with additional load. In addition, the horizontal position helps to remove toxins, the natural drainage of tissues, improves blood circulation and reduces pressure on the walls of the stomach. Vertical, according to the authors, complicates metabolic processes.
vegetables and greens (carrots, tomatoes, onions) fruits (orange, grapefruit)
honey, cocoa, dried fruits
lemon juice, mineral water without gas
seasonings - olive oil, mustard
Sample menu for one day:
In the morning, before getting out of bed, drink half a liter of water.
Breakfast - prepare and drink a drink: a glass of milk, 1 teaspoon of honey and 1 teaspoon of cocoa powder. (Milk serves as a source of calcium and proteins, chocolate - magnesium, honey - energy and trace elements.) Eat an orange or grapefruit 15 minutes before or after a drink.
Drink a liter of mineral water without gas until noon.
Lunch - 200 g of low-fat fish or chicken. Garnish - only vegetables.
2 hours after lunch, drink a glass of kefir with 1 teaspoon of honey.
At 16 o’clock, drink the so-called hydromel - a drink that lowers appetite: the juice of one lemon, 0.25 liters of water and 1 teaspoon of honey. You need to drink it in small sips.
Dinner - drink a purifying broth in small sips. His recipe: 1.5 liters of water, 1 kg of leek (removes toxins), 500 g of carrots (vitamin A), 500 g of tomatoes (potassium), several caraway seeds (removes toxins). Cook for 20 minutes. Strain, do not salt. First, drink three cups of broth with an interval of 10 minutes. Then eat vegetables from the broth. Better season them with olive oil and mustard.
At night - eat a glass of yogurt with 1 teaspoon of honey (calcium is better absorbed at night).
Diet Mayo
This particularly low-fat and low-calorie diet has nothing to do with the world-famous American Mayo Clinic.
Because such an emphasized protein food will quickly become a torment if you try to get enough of 1000 calories and several grams of fat per day.
Permitted a large number of eggs and to them very low-fat pieces of fish and meat, as well as some potatoes, vegetables and fruits. Too small to provide an adequate supply of vitamins, minerals and vital unsaturated fatty acids.
Attention should be paid to a large number of eggs. It is not recommended for people with high fat and cholesterol levels.
DIET ON THE WORLD
In the Mayr course, the patient eats only one dry bread and some milk in the morning. With good chewing, such food saturates.
However, it does not provide a supply of essential vital substances. Vitamin and mineral preparations can help here.
This course is already conceived only as a short-term intestinal recovery. For long weight loss, this course cannot be recommended, because too little protein is supplied here, the muscles of the body are destroyed and the person weakens.
HEALTH: NUTRITION AND DIETS FOR HEALTH AND LOSS OF WEIGHT
Low salt diet
This diet is quite effective and is often prescribed by doctors for obesity. During cooking, do not salt food at all, and to give it a taste, you can add a pinch of salt immediately before serving. Moreover, the amount of salt should not exceed 3-4 g per day.
It is necessary to reduce the amount of food eaten at a time, but increase the number of meals to 4 - 5. Never overeat, after eating there should be a feeling of slight hunger.
Avoid - baking, pasta, jam, sugar, grapes, bananas, spices, pickles, smoked meats, spicy and sour dishes, watermelon, cereals.
To a reasonable extent, you can eat lean meat and fish, low-fat soups, not more than 200 g of rye or wheat bread, vegetables, cabbage, cucumbers, tomatoes, beans, zucchini, carrots, eggs, cottage cheese, tea, coffee (potatoes, beets and dairy products possible, but not much).
In total, it is necessary to eat proteins per day - up to 130 g, fats - up to 90 g, carbohydrates - up to 120 g.
Macrobiotic diet
The word "macrobiotic" sounds scientifically solid, and this will undoubtedly give you weight in a party of dieters. The term "macrobiotic" comes from the Greek words "macro" - "large" and "bio" - "life". This means that a macrobiotic diet helps a person to live a long, healthy and, of course, happy life. The diet is based on the use of food products traditional for the climatic zone in which a person lives. To follow such a diet, you need oriental asceticism, because it was precisely in the East that macrobiotic originated.
As you know, everything flows, everything changes. Night is replacing the day, youth is replacing old age, and the “hunchback” Cossack is replaced by the white Mercedes. Understanding these changes and the connections between them helps a person achieve harmony of body and soul. According to Eastern philosophy, the world is subordinated to two opposite and at the same time complementary forces - yin and yang. According to macrobiotics, all products have different energetic orientations - some more yin, some yang, and the human task is to strive to achieve a balance of these two forces. For those who are not very well versed in Eastern philosophy, here are some common characteristics yin and yang.
First, yin characterizes the feminine and has a tendency to expand. Yang is a masculine beginning and tends to shrink. George Osawa, the author of the modern macrobiotic concept, characterizes the acid reaction of the product as yin, and the alkaline reaction as yang. The taste of yin products is spicy, sour and sweet, and yang is salty and bitter. Unlike conventional nutrition, a macrobiotic diet forms a slightly alkaline environment in the circulatory system, which provides a higher energy level of the body, immunity against colds, good digestion, strengthens bone tissue - at least adherents of this method of nutrition claim. they say that modern food includes too many products that give yin to a person, that is, conventional nutrition favors an increase in the external dimensions of the human body. The most obvious sign of yin status is overweight. Macrobiotic nutrition gives the appearance of a person features more characteristic of yangs - harmony, muscularity. When yin and yang are balanced in macrobiotic nutrition, the desire to eat “unhealthy” foods (ice cream, cake, Coca-Cola) does not arise. Probably...
Now that we have understood the concepts of Eastern philosophy, we will move on to the foods in the macrobiotic diet that will help us lose weight. excess weight and gain health, moreover, to foods "good", edible. Firstly, it is whole grain (neither yin nor yang prevail in it): buckwheat, rice, wheat, corn, barley, and millet. They can be eaten in any form: boil, fry, bake.
Secondly, these are vegetables - minerals and vitamins that a person needs for life and growth. And the best and most nutritious of them is cabbage. It contains more vitamins, proteins and minerals per kilogram of weight than in meat. A good source of minerals and complex carbohydrates are root crops: carrots, pumpkin, rutabaga. But only foods grown in the same conditions where a person lives should be eaten. Therefore, the American needs to eat sweet corn, which is grown in the United States, and the Russian - buckwheat, which is grown in Russia. Eating an African banana for both is death (a joke), but in fact it means ignoring the close connection between the body and what surrounds it, provoking various diseases. Yin vegetables such as potatoes, eggplant, sorrel, tomatoes and beet tops should also be avoided, as they contain oxalic acid, which slows down calcium absorption.
Now let's move on to the beans. Most often, soy cheese tofu is used in macrobiotic cuisine. It contains a higher percentage of protein than chicken meat. Unfortunately, in our country people are not used to eating soya and often look askance at those who praise it. Though soya products inexpensive, tasty and easily digestible, they should be consumed in small quantities, like the rest, protein-rich foods. Again, according to macrobiotics, seaweed and fish are considered good for eating. However, both must necessarily be fresh. If possible, include white fish meat and fresh seaweed in your macrobiotic diet.
Seasonings play an important role in the diet. Of these, you can use sea salt, soy sauce, natural mustard, horseradish, onions and parsley, unrefined oils and gomashio. Do not be alarmed. Gomashio - a mixture of ground together sea salt and fried sesame seeds. However, seasonings should not be abused in the same way as natural sweeteners. The latter are recommended only for irregular consumption in food and are dried fruits, raisins and fresh fruits. Sugar, chocolate and honey are excluded in the macrobiotic diet. Also, a week you can eat no more than two handfuls of “snacks”, but not potatoes with herring, but almonds, peanuts, pumpkin seeds, sunflower seeds and walnuts (preferably fried). The most important thing to remember is that you can eat only natural products without additives, preservatives, chemical dyes, etc. In childhood, we were all taught to chew food thoroughly, and this is one of the principles of macrobiotic nutrition. Chew each serving of food that you take in your mouth at least 50 times. This also requires willpower. From a macrobiotic point of view, the formula “drink as much as you want” or even “drink as much as possible, because all harmful substances are excreted from the body with water” is a very bad recommendation. According to macrobiotics, a person receives enough water with food. In addition, you can use only water for drinking, slightly brewed real black tea without additives or a chicory-based drink.
Mexican diet
The Mexican diet is designed for 4 days.
During this period, you can lose 2-3 kg, if you have not achieved the desired result, repeat it after 2 days. The plus of this diet is that all products are available, minus - still I really want to eat the first 2 days.
breakfast - a cup of unsweetened coffee, orange, 2 eggs.
lunch - 8 prunes
dinner - an orange and 1 egg
breakfast - coffee and a piece of cheese
lunch - an orange and 1 egg
dinner - a glass of kefir and pear
breakfast - a glass of strong sweet tea
lunch - cucumber, tomato and a piece of cheese
dinner - a glass of milk
breakfast - muesli with juice
lunch - cucumber, tomato and salad (but not spicy)
dinner - 2 oranges.
HEALTH: NUTRITION AND DIETS FOR HEALTH AND LOSS OF WEIGHT
DIET MELANI GRIFFIT
Do you like seafood like Melanie Griffith loves them? Try her diet option. In three weeks it will be possible to lose more than 5 kg. The effectiveness of the Melanie Griffith diet is not in doubt, since fish contains much less calories than meat. For example, 150 grams of grilled cod contain only 200 calories, and 150 grams of steak - twice as much! Even oily fish such as trout or mackerel, if cooked on the grill, will contain only 250 calories.
Adding to the proposed diet some other products that increase sexual activity: mushrooms, celery, grapes, so that you feel sexy!
Now make a menu of one breakfast, one lunch, one dinner and two snacks.
Breakfast:
Two slices of bran bread, lettuce, tomato, 50 g of tuna in its own juice;
25 g of unsweetened cereal with milk, bread toast with bran, a little marmalade, one small banana;
One toast, 50 g of sardines in its own juice, a glass of lemon juice, tomato, sliced;
50 g of mushrooms boiled in a small amount of chicken broth, one soft-boiled egg, one slice of well-grilled low-fat bacon, one crispbread, half a glass of orange juice.
150 g of any marine products (shrimp, crab, shellfish, etc.), weighed without shells, and a large portion of mixed salad seasoned with lemon juice;
90 g canned salmon or tuna, a large portion of a mixed salad seasoned with lemon juice, one small bun;
One toast, one fishcake with a tablespoon of tomato sauce, a large portion of a salad of green vegetables seasoned with lemon juice;
A sandwich of two small slices of bran bread with a salad and one of the following toppings: two mashed sardines; one grilled and chopped fish stick; 50 g paste of crab or salmon.
In addition, the diet includes fresh fruit (optional) - an apple, an orange, a pear, two plums or a small banana.
150 g of smoked ham, boiled in water, 12 g of spaghetti in tomato sauce, canned celery, broccoli or cabbage;
Fishcake, 50 g green peas, 75 g chips, a large portion of mixed salad;
250 g of grilled chicken (skinless), green beans, baked tomatoes, 50 g of mushrooms boiled in a small amount of chicken broth, a large portion of green salad seasoned with lemon juice, a glass of diet yogurt;
75 g of lean fried meat with gravy or casserole of 150 g of white fish, mushroom soup, onions, tomatoes and spices; 125 g jacket jacket potatoes, a large portion of cabbage, cauliflower, canned celery;
150 g of any oily fish (herring, mackerel, trout), bread-crushed in breadcrumbs (25 g) and baked in foil with the addition of grated lemon peel, lemon juice and 6 g of margarine, zucchini or cauliflower, broccoli, lemon slice.
The dinner diet also includes fresh fruit.
Alcohol and snacks:
A glass of dry wine or two glasses of aperitif; crispy bun with salad; a small Mars bar or two dry biscuits; 150 g of grapes.
DAIRY DIET
Every day, drink 1 liter of milk in a glass every 2-3 hours.
This diet is very harsh, but you can withstand it, especially since it is not harmful to the body.
In no case do not apply it for more than five to seven days.
HEALTH: NUTRITION AND DIETS FOR HEALTH AND LOSS OF WEIGHT
Diet of Montignac
Montignac offers a typical moderately low-calorie diet, very close, if not almost identical, to the so-called “Mediterranean” diet, one of the diets officially recommended by WHO and the Harvard Medical School for the treatment of obesity.
Montignac excludes foods with a high glycemic index and saturated fats are almost eliminated. Montignac recommends focusing on fiber, vegetables and fruits, mushrooms, prefer fish to meat. Eat bread only at breakfast, and exclude bread at other meals.
Montignac breakfast recommends starting with juice or fruit on an empty stomach - that is, filling the volume of the stomach low calorie foods. There is some discrepancy with the theory. The fact is that juices contain a high amount of easily accessible carbohydrates - fructose. And according to Montignac, obesity is a consequence of an excess of insulin, and an excess of insulin is a consequence of an excess intake of carbohydrates with a high glycemic index.
In fact, Montignac provides almost all modern nutritional views. The only noticeable difference from the traditional recommendations healthy eating - This is a ban on the simultaneous consumption of fats and carbohydrates. After taking proteins and fats (without carbohydrates), the body will perforce have to strengthen gluconeogenesis, that is, the formation of carbohydrates from fats (and with a lack of calories, and from muscle tissue) of your own body.
However, excess insulin is also a consequence of the so-called insulin resistance, i.e. decrease in the sensitivity of fat and muscle cells to the action of insulin, which is caused by excess weight, a high content of fats in these cells and genetic factors. The decisive role of food fats in the development of obesity is now quite well proven by large studies. Therefore, no less justified is the reduction of fat stores in fat cells - and this is best achieved on a low-fat diet.
The diet is effective from the very first weeks of its observance, since preference is given to foods rich in appetite-reducing fiber.
Many foods are forbidden, but the amount of food taken is not limited. This somewhat softens the torment generated by the prohibitions. In addition, such a diet is quite rich in protein.
The advantage of this diet is that it is fully compatible with a normal lifestyle. However, you can not adhere to such a diet for a very long time.
HEALTH: NUTRITION AND DIETS FOR HEALTH AND LOSS OF WEIGHT
CARROT DIET
In three days you can lose 3.5 kg ...
Grate carrots on a medium-sized grater (as much as you want, in principle, but I did not eat more than one medium carrot at a time). Be sure to squeeze lemon juice in there, you can add honey (but so that in total a maximum of 1 tbsp.spoon is obtained per day). With each meal you can add one fruit: apple, kiwi, grapefruit, orange, pomegranate. You can rub the apple there, or you can. Instead of the last time, for dinner, you can eat grapefruit.
Adverse environmental and social factors make health more difficult modern man. Avoiding many diseases and their consequences without additional efforts becomes almost impossible. That is why it is important to think about a healthy lifestyle that will help minimize the negative effects of the environment. A special place in this is occupied by healthy and thoughtful nutrition. Consider the possibility of implementing this aspect of healthy lifestyle.
The principles of healthy eating:
- adherence to food intake;
- drawing up a diet;
- sufficient fluid intake;
- freshness and naturalness of food.
Diet
It is necessary to take as a rule not three traditional meals, but five. Bring lunch between breakfast and lunch, and afternoon tea between dinner and lunch. You can add the sixth trick. A light snack after dinner after a glass of kefir or a small portion of vegetables is acceptable if you get too much break from dinner to sleep. However, it should be remembered that any last meal, including this one, should take place at least 2-3 hours before bedtime.
Between meals, intervals of not more than 5 hours are allowed. But with five meals a day, the break is usually up to three hours, which avoids the feeling of hunger. It is generally accepted that the main meal is breakfast, which should energize for the whole day. Although almost half of the daily calories on the advice of nutritionists should be at lunchtime. For evening meals (afternoon snack, dinner), it is better to leave dishes with a minimum calorie content, since it is necessary to gradually prepare for sleep and reduce the activity of all body systems.
Food Composition and Diet
Since we are talking about the calorie content of products, it is better to consider this issue separately. Not only is the distribution of calories during the day, but also the daily diet itself. Daily calorie content for the average person is 1200-1500 kcal. This indicator is averaged to maintain health or weight loss, depending on body mass index. But the number of calories should not be lowered below the minimum mark, as this can lead to excessively rapid weight loss and various health problems. With significant physical and mental stress, calories increase to 2000-3000 kcal, and for professional athletes - up to 5000 kcal.
Most of all, carbohydrates should be included in the diet, as this is an important element for energy. With an average activity, it is recommended up to 100-200 g. For professional athletes, the norm can be doubled. The body also needs proteins, as the basic units of building and repairing tissues. A day you can also eat up to 200 g. But with a sedentary lifestyle, 100 g is enough. And of course, you can not exclude fats from food. Their share will be up to 30 g for physical inactivity, up to 40-50 g for moderate mobility, and up to 60 g for athletes.
Of course, these substances can only be obtained from natural products:
- Cereals, grains, products from wholemeal flour;
- Meat, fish and seafood, poultry (preferably non-fat varieties: rabbit, turkey, chicken breast, beef, cod, pike);
- Vegetables (raw and processed), herbs, seaweed;
- Fruits, berries, dried fruits, nuts;
- Animal products: milk, cheese, eggs, honey, kefir, etc.
Healthy Cooking Methods
In addition to the composition, the processing method is important. It is believed that in raw form, eating more naturally. However, in this case, only plants remain in the diet, and the number of substances necessary for the body is only animal in nature. But regardless of the selected product, the method of its preparation remains important. For starters, you should abandon frying and smoking. This leads to the formation of combustion products, which are carcinogenic and negatively affect digestion.
Cooking in the oven also raises many questions, since oxides are formed with this processing method. The so-called golden crust, beloved by all, has the most harmful effect. However, if you bake in the oven under a foil or simmer for a long time at low temperatures, then the food will turn out to be more healthy. And it is important to exclude animal fats from cooking, since it is they that are most susceptible to transformation into carcinogens. It is better to replace them with vegetable or not to use any oil at all.
The desired heat treatment methods are:
- cooking;
- steaming;
- quenching;
- baking.
Rules for organizing a meal
When the products are selected, the food is already cooked, it remains only to eat it. It looks pretty simple, although in fact many of us eat incorrectly, which leads to digestive problems and insufficient absorption of nutrients. First of all, we note that the use of liquids, especially when cold, negatively affects digestion. Despite the fact that you need to drink up to two liters per day, it is better to drink liquid between meals. It should be at room temperature or warm. You can drink a drink 10-15 minutes before a meal to stimulate digestion. It is not allowed to drink fluid during and after meals.
Another important factor in proper nutrition is the duration of the meal. Slow eating contributes to the proper processing of food by the body. So with thorough chewing, food enters the stomach of saliva that has been primarily processed by enzymes and is crushed. This is especially important for animal foods that are harder to digest. Moreover, long time consumption even with a small portion gives a feeling of fullness. It usually occurs in about half an hour. If there is fast, then the illusion of hunger remains.
Harmful products
As mentioned above, even the most useful product improper handling becomes dangerous. But there is food that in any form is harmful to humans. To maintain a healthy diet, you should abandon it. For example, sausages, sausages and other meat-containing products currently have many complaints about their composition and production. The same applies to cheese and dairy products with the replacement of animal fats with vegetable fats. In this case, the alternative is not very useful, it only reduces the cost of the goods.
Chips, instant soups and other freeze-dried foods are another scourge of our time. Of course, concentrates cannot be useful, especially given the high salt content. Sauces that add flavor with fortifiers, salt and sugar are also harmful. Recovered juices, by the way, are also not related to natural ones. This is almost an artificial drink. The same goes for canned food. Preservatives added for preservation and proper long-term storage make the products, if not dangerous, then empty in terms of nutritional value. Chewing gums, sweets, candies should also be excluded, since pure sugar itself and what is prepared from it are incredibly harmful. It leads to diabetes and obesity.
In addition to juices, among drinks it is also worth giving up soda, especially sweet drinks, beer and alcohol. In the latter case, not only the alcoholic products themselves are harmful, but all kinds of additives and preservatives. The manufacturing technology of most of them is changed beyond recognition (compared with the original recipes) to reduce the cost and extend the shelf life. Although alcohol itself in large quantities negatively affects health.
Thus, the best choice will be natural products with gentle heat treatment. Compliance with the regime and proper preparation of the diet will help maintain all body functions in the norm, as well as develop and improve. The combination of a healthy diet and adequate sports loads, as well as the rejection of bad habits is the key to a healthy lifestyle.
Staying healthy, attractive and young is possible and necessary.
To do this, sometimes it is sufficient to simply adjust the daily diet.
Proper nutrition not only allows you to tidy up the figure. A competent and careful approach to your own health through the rational preparation of the menu will help get rid of problems with the skin, nails, hair and, ultimately, with self-esteem.
By proper nutrition, it is customary to mean following a rational menu. Every day, the body must receive the necessary amount of minerals, proteins, vitamins, fats, complex carbohydrates.
Unfortunately, refusal of breakfast and too late dinner, snacks with junk food level the benefits of even the most valuable products. To prevent this, you should adhere to the rules of good nutrition.
Products located at the bottom of the pyramid are recommended to be eaten as often as possible, and products from the top should be consumed in limited quantities or completely excluded from your diet.
The basic principles of good nutrition for weight loss
Every day, it is best to start with a glass of clean water, which will normalize the metabolic mechanism and start the functioning of not only the gastrointestinal tract, but also the whole body.
For breakfast, it is very useful to eat cereal, lunch should be as satisfying and varied as possible. Dinner needs to be made as easy as possible.
Important!The last meal should be moved 1.5-2 hours before bedtime. This will allow you to meet the next day vigorous, fresh and rested.
Make a balanced menu. However, it is not recommended to set severe restrictions, although you should not be too hard to use sweets. In the right diet should be enough protein, fat and carbohydrates. Be sure to eat fruits and vegetables.
In addition, you need to make snacks useful. The optimal analogues of sweets and fast food will be:
- candied fruit;
- nuts
- dried fruits.
Regardless of the time of day, it is worth giving up smoked meats, fried and fatty treats. Stewed, baked and boiled dishes will be more useful for the figure and health.
Other important rule proper nutrition - adherence to the daily routine. The interval between meals should not be more than 4.5 hours. Otherwise, it is almost impossible to avoid overeating. Leading nutritionists recommend eating at one time. This will help to teach the stomach to eat during a certain period, which in turn significantly improves metabolism.
If you adhere to these principles for at least one week, you can feel that your health is getting better every day.
Proper nutrition: a menu for every day
Making a diet for every day of the week can seem complicated. As an example, use the option below.
An alternative is a menu of pictures.
Attention! You can always afford apples baked with cottage cheese and honey, or a tiny slice of dark chocolate.
This weekly menu offers a variety of dishes that are also suitable for vegetarians. They can be varied, including in the menu when necessary.
It is recommended not just to follow the recommendations, but to cook your own food according to your mood.
Menus for Athletes: Nutrition Options
The proper nutrition menu for athletes is slightly different from the standard version. The thing is that for the formation of muscle tissue you need a lot of protein. It is equally important to enrich the athlete's diet with carbohydrates, which are necessary for him to generate energy.
Important! As a rule, a sports diet is supplemented with special cocktails that are taken before or immediately after a workout.
Menu option
| First breakfast |
|
|
| Lunch |
|
360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates |
|
52 kcal, 0.3 g protein, 0.2 g fat, 12 g carbohydrates | |
|
Dinner |
|
135.5 kcal, 9.3 g protein, 4.8 g fat, 14.7 g carbohydrates |
|
about 50 kcal, 1 g of protein | |
|
251.8 kcal, 14.8 g of protein, 19.5 g of fat, 4.2 g of carbohydrates | |
|
||
| High tea |
|
180 kcal, 1.5 g protein, 21 g carbohydrates |
|
46 kcal, 0.1 g protein, 0.1 g fat, 11 g carbohydrates | |
| Dinner |
|
193.2 kcal, 25.6 g protein, 4 g fat, 13 g carbohydrates |
|
165.6 kcal, 5.8 g of protein, 11.8 g of fat, 6.4 g of carbohydrates | |
|
150 kcal, 2.9 g of protein, 3.2 g of fat, 4.7 g of carbohydrates |
Proper nutrition for the whole family
Making a weekly menu with the right and wholesome dishes will be somewhat more difficult, since many factors will have to be considered.
To make the diet truly valuable and correct, it is recommended to take into account:
- the degree of physical activity of each family member;
- age;
- individual characteristics.
If the need to take into account age is understandable and understandable, questions may arise with the degree of physical activity.
For example, a man whose work involves hard work and intense physical activity needs more calories than a woman.
When the lifestyle is mostly sedentary, it is recommended to exclude fatty meats and butter from the daily menu.
Taking into account the individual characteristics of each family member will help to avoid health problems. For example, someone from the household is being treated for gastritis.
An ideal wholesome breakfast is banana oats. Oatmeal in combination with this sweet fruit provides an anti-inflammatory effect, which favorably affects the mucous membranes of the stomach.
If one of the relatives is struggling with obesity, then it is worth avoiding harmful, high-calorie foods on the menu.
Regardless of individual characteristics, a full breakfast should be for every member of the family.
Important! After eating, a person should feel full or light hunger. The effect of oversaturation is unacceptable!
When forming weekly menu It is worth considering: cooking for all 7 days is not worth the advance. The maximum benefit is provided only by freshly prepared food. This especially applies to pastries, salads and snacks.
Another important rule for creating a weekly rational menu concerns cooking with the number of people.
But almost any family will do:
- oatmeal, rice, buckwheat;
- boiled chicken;
- assorted vegetables;
- fruit;
- muesli;
- kefir;
- salads from fresh vegetables and herbs.
Advice! It is important to combine proper nutrition with physical activity. You need to dance, swim, walk, play sports, run, play as much as possible.
It is worth giving up food on the run, in front of a TV, book or computer.
While eating, you should concentrate mainly on the amount of food eaten. This approach provides maximum saturation and prevents overeating.
To avoid harmful dishes on the family table, it is recommended to compile a list of products for a week in advance. An exemplary option is presented in the table below.
|
Fresh vegetables |
|
| Onion | 6 pieces medium size or 0.5 kg |
| Bell pepper | 0.5 kg |
| Garlic | 2 heads |
| Carrot | 7 pieces or approximately 600 g |
| Cauliflower | 0.5 kg |
| Broccoli | 0.5 kg |
| White cabbage | 1 fork or 2 kg |
| Tomatoes | 1.5 kg |
| Potatoes | 2 kg |
| Eggplant | 2 pieces |
| Cucumbers | 1.5 kg |
| Radish | 300 g |
| Zucchini | 3 medium sized pieces |
| Spinach | 0.5 kg |
| Dill, basil, parsley | 1 bunch |
|
Fruit |
|
| Fresh berries | 0.5 kg |
| Bananas | 2 kg |
| Oranges | 1.5 kg |
| Tangerines | 1 kg |
| The apples | 1.5 kg |
| Grape | 600 g |
|
Dried fruits and nuts |
|
| Almond | 200 g |
| Dried apricots | 200 g |
| Raisins | 200 g |
| Prunes | 200 g |
|
Grocery |
|
| Buckwheat | 0.5 kg |
| Paste | 400 g |
| Oatmeal | 0.5 kg |
| Muesli | 2 packs of 400 g |
| Granulated sugar | 300 g |
| Canned olives | 1 can |
| Cinnamon | 1 sachet |
| Vegetable oil | 200 g |
| Seasonings for fish and meat | 1 sachet per bag |
|
Dairy products, meat, fish and eggs |
|
| Beef tenderloin | 1.5 kg |
| Chicken breast | 6 items |
| Chopped meat | 0.5 kg |
| Eggs | 30 pcs |
| White fish fillet | 1 kg |
| Red fish fillet | 1 kg |
| Sour cream | 0.5 kg |
| Milk | 3 l |
| Yogurt | 3 l |
| Kefir | 3 l |
| Hard Cheeses | 200 g |
| Butter | 200 g |
| Low fat cottage cheese | 1.5 kg |
Compiling such a list and following it will save not only problems with compiling the menu, but also from daily trips to the supermarket.
Many people live without disease through their own efforts. You can live an interesting, busy life. long yearsand she will be happy for you. Lifestyle is your personal style. Make it better.
Quality choice food products leads to good results
The theory of healthy food seeks to solve a global problem. I wanted to improve my health, make my body stable, fully assimilate all the valuable elements, so that the metabolic process was restored in a timely manner - a guarantee and guarantee of good health. She began to eat at set hours, taking into account the set of dishes and their quantity. For a normal person without deviations in health, doctors recommend eating up to 4 times a day. At that moment I had a whole bunch of diseases based on which I developed a program to improve my body. I had heart problems, I needed to restore weight, get rid of gout, all joints ached, headaches bothered, pressure brought surprises. I decided to gather my courage and become healthy. I will inform you in advance that I succeeded.
I started a healthy diet by compiling a table
It included the selections I needed with vitamins. You should know this list of products and change their consumption daily, alternate, even in small quantities.
1. Peas for soups, spinach, cereal peas, buckwheat, green onions, vegetable oil (preferably corn).
2. Butter no more than 20 grams per day, meat up to 3 times every seven days, liver, lactic acid products, fish three times, eggs, beans.
3. Flour, cereals, bran bread, oat flakes, beef liver, pumpkin seeds, vegetables, berries, fruits, if you want milk, then drink diluted with water.
4. Apples, celery, kohlrabi, corn, nettle, soy, banana, pear, watermelon, eggplant, squash, red and yellow peppers.
5. Hot pepper, tomatoes, cucumbers, pumpkin, turnips, carrots, radishes, parsnips, parsley, radishes, mint, orange, these products contain vitamins E, A, C, in the complex they enhance the effect.
Turkey contains omega 3, similar in composition to fish
My breakfast is 1/3 of the total daily portion, for lunch and dinner I leave 1/4 of the total diet. Four meals a day is considered the best option. With this food system, our body better absorbs all the vitamins that come with food. Proper nutrition is inseparable from a healthy lifestyle, I had to distribute food according to the time of intake, taking into account their properties and energy content. Foods with a high percentage of protein, which include fish, beans with meat, should be eaten in the morning or in the afternoon. They activate the central nervous system. Two hours before bedtime, eat dairy products, fruits and vegetables, turkey with a slice of bread (required) and cheese, they produce melatonin, which improves sleep.
These foods unload the digestive act. Do not drink coffee with tea before bedtime, the nervous system is activated, sleep is disturbed. Food should not be hot or cold. For complete assimilation of food, it is necessary to rub it very carefully with your teeth so that it is completely enveloped in saliva. This helps to reduce the burden for the stomach; it has no teeth. Do not talk at dinner, do without a TV.
Food taken on time helps prevent stomach and intestines. You need to eat a little bit, within the permissible limits, which reduces the load on the stomach, do not overeat, this will lead to an accumulation of fat in the body, diseases appear, the immune system. With proper nutrition, the pain syndromes of the disease will noticeably disappear. A healthy lifestyle depends on sport, I continue to do gymnastics, quit smoking. Exclude hot peppers from your menu and you will reduce the situation with heartburn or gastritis, gout will recede.
The best is considered the menu, which contains meat no more than 250 gr portion, fish the size of a palm per person, lactic acid products, vegetables and fruits. Foods containing carbohydrates satisfy hunger for a long time, but will not bring much benefit. Products from flour and sugar I reduced to a minimum. Sweets replaced with honey. The dish must always be prepared before use, is freshly prepared or should be today. Otherwise, it is useless. I try to diversify my diet and eat balanced food.
For lunch, take homemade food and snack 8 pcs. almonds, dried fruits, green vitamin salad or fermented milk products, rodent raw vegetables and fruits, because they contain vitamins with large quantity trace elements. With this food, the metabolic rate in the body increases. It is recommended for people with increased kilograms of the body and for people who are prone to depression to eat only raw fruits and vegetables. In the spring and summer I increase the plant food on the menu. In winter, she added protein and fat rich foods to her food.
Weight starts to gain when the energy imbalance fails. Try to calculate the value of your diet in advance. It will seem difficult at first, then you will think differently. Accustom yourself and teach children to eat a piece of black bread with honey on an empty stomach in the morning 20 minutes before eating. Honey, like iodine, creates a gentle cleansing of the stomach.
Supplemental Health Efforts
When purchasing food, we try to find out exactly their origin, purity and quality of each product, but we do not always remember the regularly used water. The quality and taste of the prepared dishes depends on it. I distribute approximately protein, fat and carbohydrates. On average, the ratio of components of food is 1: 1: 4; for people who are engaged in light work - 1: 0.8: 3; and a lot of physical activity - 1: 1: 5. For heart treatment, I eat a lot of red tomatoes. They contain lycopene, which destroy free radicals and have a powerful oxidative effect, save from cell overgrowth. I drink tomato juice. It has been proven that heat-treated tomato is much healthier.
I add spices to reduce weight: cinnamon lowers cholesterol, burns fats, and cardamom with pepper removes them from the body. I eat cabbage, it has the properties to destroy diseased cells, increases immunity. Low and high pressure is restored by increased drinking water up to 10 glasses per day. Celery, cucumbers, greens absorb water, swell and cleanse the intestines like a broom, there will never be constipation. When there was heartburn and belching, I drank kefir with 4 cloves of garlic, eliminates the destruction of the mucous membrane of the esophagus. You can not drink peppermint at this moment, it reveals the esophagus, sparkling water, any fatty foods. Chocolate increases acidity and opens the esophagus.
Liver, meat of different varieties are champions in terms of iron content, which provides oxygen exchange in the body. In women, iron is lost during the menstrual cycle, which causes severe severe pain. Experts recommend eating these products on critical days, they restore iron consumption, pain is reduced. Ginger, lemon juice helps joints. Lingonberry, its leaves and cranberries leach the body. Blood from meat is especially acidified.
All green foods are rich in vitamin K
It is necessary to use with vegetable oil, it is quite a bit. To prevent plaques from being deposited on the vessels, the body needs vitamin K, calcium does not harden with it. Enough 10 young leaves (no more) of sorrel per day, collected before July 1, kidney stones will appear from late harvest. Wash torn greens, put in water and can be stored for 3 days. I do this with dill and parsley. I keep vitamins in soups: I put water on fire, boil for 5 minutes, throw salt, it removes the remaining oxygen from the water, and only then put the food in boiling water. All the ingredients in the soup will remain intact. Spinach belongs to the leader in the content of vitamin K for blood coagulation. A lot of it in broccoli, watercress. Without it, bones will break easily.
Eat potatoes before 2 p.m., then absorption is reduced, everything goes into fat. Never eat the food that you already ate in the afternoon. Be healthy.
Lidia Petrovna Smirnova, city of Yelets, Russia.
