Correct and useful diet, menu for the week
But many were stopped by the belief that it is tasteless and difficult to eat rationally.
In order to dispel this myth, you need to concentrate and start with making a menu for a week.
Having carefully studied the list of dishes that are allowed to be consumed, you will perk up and become more closely monitor your diet.
Fundamentals of a balanced diet.
Nutrition and the energy value of food
Nutrition of food – the amount of proteins, fats, carbohydrates and vitamins that the body needs for full, productive work.
And the energy value of products (kilocalories) allows you to correctly make a menu, depending on your workload and lifestyle.
So, if you work hard, exercise, have regular physical activity, you will need more calories.
And, conversely, with a sedentary lifestyle, less energy is needed, which must be replenished.
Optimum time for food intake
Let it be a small sandwich with tea, but it will "start" the digestive system.
Otherwise, the body, not receiving food for 15 hours, includes a fasting regime.
Daily meals should be satisfying, but not superfluous.
In the evening, too, you need to eat, but not less than three hours before bedtime.
Dinner choose an easy, mainly consisting of herbal products.
For proper digestion, we need a sufficient amount of water.
In addition, the liquid helps to digest useful substances and helps to eliminate toxins.
Experts recommend drinking about 2-liters of water per day.
The right menu for a balanced diet
At the heart of a healthy diet is boiled or steamed food.
Fried foods are also allowed, but in small quantities.
It is better to give preference to stews.
It is obligatory to include in the diet different vegetables and fruits, rich in fiber and vitamins.
This menu is offered for women who pay attention to their health and preserve their natural beauty.
Breakfast: bread made with flour with honey.
Lunch: boiled salmon fillet with raw vegetables, kiwi.
Dinner: stewed turkey with vegetables.
Breakfast: fruit salad, yoghurt.
Lunch: chicken broth, bun with bran, orange.
Dinner: boiled veal, Bulgarian pepper, beans.
Breakfast: noodles with boiled chicken breast, mandarin and pear.
Lunch: tuna stewed with fresh vegetables.
Dinner: small boiled potatoes and 150 gr. low-fat cottage cheese.
Breakfast: boiled egg with ham and tomato juice, a slice of bread with bran.
Lunch: salad of raw vegetables, dressed with olive oil, mozzarella cheese, vegetable soup and avocado.
Supper: boiled cod, green peas.
Breakfast: a slice of slightly salted red fish, a bun with bran.
Lunch: sandwich with boiled pork and tomato, vegetable stew.
Dinner: toast, canned beans.
Breakfast: muesli without adding sugar, half a cup of low-fat milk.
Lunch: lentil soup, vegetable salad with avocado, croutons.
Dinner: boiled turkey breast with fresh cabbage and carrots.
Breakfast: oatmeal cooked on water with slices of raw fruit.
Lunch: vegetable soup with rice, boiled potatoes, braised cod.
Dinner: spaghetti from hard wheat, vegetable salad.
You can drink coffee, green or black tea, juices.
Menu for healthy eating of men
Given the physiological characteristics and needs of the male body, the diet of the stronger sex is somewhat different from the menu for women.
Firstly, because of the greater mass of muscle tissue a man is heavier than a woman.
This means that to maintain normal metabolism, he needs more caloric food.
On average per day you need to receive about 3500 calories.
In this case, the main source of them must be complex carbohydrates, contained in cereals, cereals, fruits and vegetables.
Power feeds on the body and fats.
It is better to give preference to vegetable fats (nuts, avocados, olives, vegetable oil, sunflower seeds).
Butter in a reasonable amount also does not harm a healthy male body.
It is also worth giving preference to oily fish.
What calorie content of fried carrots, in this article is described in detail.
It contains vitamins and Omega-3 acids, which maintain the normal state of hair, nails and skin.
Secondly, men need much more protein than women.
This need is due to a special process of cell renewal in muscle tissues.
In addition, the protein forms timely signals to the brain, regulates metabolism, and participates in stabilizing the hormonal background.
The protein necessary for the male body is found in low-fat meat, nuts, green leafy vegetables, dairy and fermented milk products.
Thirdly, for the healthy operation of the reproductive system of men, certain foods rich in protein, zinc, phosphorus, selenium, vitamin E are required.
Such food contributes to the production of the male hormone – testosterone.
Of particular importance is zinc.
If the body is deficient in this element, a man may face impotence.
To avoid problems in sexual life, use chicken liver, beans, peanuts, beef, lamb, processed cheese, pine nuts.
After all, it plays a key role in the life of every person, is the key to health, longevity and good mood.
But before you start to eat a balanced diet, you need to study the characteristics of your body, consult a specialist.
After all, each organism is unique and has its own needs.
In the presence of certain diseases in the diet you need to make products that are useful in your position.
A great video, in which you finally now can learn how to eat right.
Proper nutrition at all is not so difficult to adhere to, most importantly just want! My most important rules, for example: 1) must have breakfast, 2) drink 1,5 – 2 liters of water, 3) small physical activity during the day (usually walking). It's important not to be lazy and everything will be fine.
The menu presented in the article is balanced, but the author missed one very important detail! The food should be a fraction.
Those. proper nutrition should include not three meals, but 5-8. It is necessary to eat often (every 2-3 hours), in small portions.
For example: breakfast, lunch, lunch, afternoon snack, dinner.
Has added to a correct delivery still an agent for growing thin Syrup of Mangosteen .. I do not know, whether from it or him any sense, but like on structure natural all – http://proshlo-proverku.ru/sirop-mangustina-dlya-pohudeniya-realnye -otzyvy-tsena-gde-kupit /
And I found for myself an excellent food system from Anna Belousova – "Three ages"! Very interesting recipes, I'll tell you. Real jam. Nothing else and do not want to eat) You can find them on the site of model forms.