How to start eating well?Detailed instructions on how to get to adequate nutrition and make a menu for each day.
Adequate nutrition for weight loss for every day: Where to start?A detailed guide with a menu, recipes and proper nutrition conditions.
Adequate nutritional conditions
What is adequate nutrition and what you should remember during the planning of a healthy menu.
Eat vitamins
Many are concerned that they do not receive the correct amount of vitamins and begin to absorb several additives and multivitamins without doctors.Remember, only a medical exam will help discover what you lack.In addition, excess vitamins can damage.Therefore, it is better to obtain useful vitamins and minerals not of tablets, but of food.An integral grain diet, vegetables and fruits will provide the body with everything necessary in an adequate amount.
Packaging juice rejection
It seems to us that juice is part of the proper nutrition of the home.However, the nectar of packaged fruits is more harmful than useful due to the high sugar content.Many types of fruit juices contain high concentration sugar, with which it is difficult to deal with the body.Rechete juices in packages as part of adequate nutrition for weight loss and trust entire fruits.After all, they, in turn, are saturated with useful substances and antioxidants.
Eat fat
Proper nutrition for women is not a rejection of fats.Of course, there are fatty fats, but they are also useful for our body.Not only do they benefit, but they also play an important role in the protection of internal organs and the maintenance of a healthy temperature.In addition, vitamins A, D, E and K are absorbed by the body only with fat.Limit the consumption of trance and saturated fats that increase cholesterol.And add unsaturated fats to adequate nutrition for each day."Good" fats reduce the level of poor cholesterol and favorably affect the functioning of the heart.Basic products with unsaturated fats:
- Avocado
- Seeds
- Fish
- Soy beans
- Linseed oil
- Olive oil
Eat natural food
What is useful natural food?Fruits, vegetables, integral grains without excessive processing.When processing, manufacturers add sugar, sodium, carbohydrates and fats, which is very harmful to the body.
Eat carbohydrates
Adequate nutrition for weight loss: Do you need carbohydrates?Certainly!But it is important to understand what specific carbohydrates eat.The best carbohydrate sources are raw integral grains, fruits and vegetables.White bread, high -grade products and baking products are unhealthy sources.It is they who contribute to weight gain.
MyPy uses salt
Salt is not a white death, as it is customary to think.Sodium also positively affects the body in the correct dose.Salt regulates healthy blood pressure, but a high level of sodium in the blood increases it.Simply reject products with a high degree of processing, where a large amount of salt is added.Within the framework of adequate household nutrition for women, the recommended daily dose of sodium is less than 1500 mg.But it is better to individually adjust the dose with the doctor.
Drink a lot of water
Water is a necessary part of adequate nutrition for weight loss and a healthy life.Water is contained in each organ, tissues and cells of our body.Without liquid, we cannot keep the normal body temperature, protect the spinal cord and lubricate the joints.
Eat red meat
If it is not a vegetarian, do not hesitate to add red meat to the diet, but in small portions.Be careful with the use of red meat, you can cause diabetes, cancer and cardiovascular diseases.
Reject fast food
Fast food fans should think that unhealthy food harms the body in the long term.Today it feels good, and after ten years of regular use of "fast" food, it can have health problems, which include diabetes, heart disease and high pressure.Illuminate the passion for icy potatoes and in general with fast food, and replace it with passion with the amount of fruits and vegetables in your diet.The body will say thanks.
Read the composition of the products
It sounds a bit boring, but health simply does not happen.Download applications where you can find information about more harmful additives, substitutes and preservatives.Make a conscious choice and understand the products you eat.
Small in small portions
The adequate nutrition for weight loss for each day is a balanced diet without eating in excess.Coma in small portions that will provide the desired amount of energy and beneficial substances.
Make yourself with your favorite dishes
Sounds tempting, what is the capture?It is completely normal pizza or desserts.The most important thing is to know the measure.In addition, try to "protect" the delicious, for example, choose a bacon for pizza.
Do not reject breakfast
Breakfast is an important part of adequate household nutrition for women.Get up early morning and slowly enjoy a healthy breakfast.The rejection of breakfast is unhealthy fast snacks during the day.
Does not eat low fat products
Do not fool yourself!Low fat processed products, more frequently, contain more salt and sugar to compensate for flavor.Fat -free dairy products do not benefit either.
Eat fiber
Soluble fiber in barley, oats, apples and beans reduces the "bad" cholesterol level.Ten grams of fiber per day will help reduce the general level of cholesterol, which will improve the condition of the body.Eat oatmeal with fruit for breakfast to recharge with useful fiber throughout the day.
Proper nutrition products
Adequate nutrition for weight loss for each day includes a variety of products:
- Fruits and berries, including avocados, bananas, oranges, blueberries, strawberries and apples
- Eggs
- Meat, which includes beef, chicken, turkey and lamb
- Nuts and seeds, which include almonds, coconut, nuts and hazelnuts
- Vegetables, such as asparagus, cabbage, sweet pepper, carrots, potatoes, broccoli, cucumbers, tomatoes and onions
- Fish and seafood, including sardine, molluscs, crabs, tuna, trout, shrimp and squid
- Cereals, which include comprehensive rice, oatmeal, Hercules, Sarraceno wheat and film
- Legumes, which include green beans, red and white beans and lentils
- Dairy products, which include milk, yogurt, cheese
- Apple vinegar
- Dark chocolate
Adequate nutrition for women: menu for each day
We offer a simple food designer to plan the correct menu for each day.Choose the size of portions and products taking into account your individual daily calorie.
Breakfast
Execute metabolism with breakfast.As part of the first meal, it is better to eat protein products, for example, tortilla, a sandwich with salmon or lean ham, as well as dairy dishes.Be sure to add carbohydrates and fiber useful to breakfast, for example, a roasted of black integral grain and a portion of fruits.And remember that it is better to omit dinner than breakfast.
Sandwich
Small frequent portions help control blood sugar.So be sure to pause a healthy snack.For example, reinforce a handful of nuts, yogurt with mussels or a banana.
Dinner
A healthy lunch is a mixture of proteins and carbohydrates.Complex carbohydrate saturated products are charged with energy and higher performance.An excellent option for lunch is salmon or chicken in rye bread with vegetables or dairy products with low fat content.You can also dine with soup with beans and rye bread.
Sandwich
To hold on to dinner, reinforce a handful of dried fruits, seeds or nuts.Another option is a portion of bitter or black chocolate.It supplies low rating snacks, for example, apples or bananas.
Dinner
Dinner also has the right to exist.Combine proteins, fats and fiber at the end of the day.For example, prepare a chicken fillet filled with vegetables or salmon, sardine, squid and serve them with baked vegetables or fresh salad, hidden with linen or olive oil.Alternative garrisons: brown rice, film or pasta
A healthy dinner is a mixture of proteins and carbohydrates.
Adequate nutritional recipes
Breakfast protein pancakes
Ingredients:
- 200 ml of cream
- 1 egg
- 200 g of spinach
- 170 g of Sarracene wheat flour
- 1 teaspoon baking powder
- A pinch of paprika
- Olive oil for frying
Preparation Method:
- Place the spinach into a strainer and pour boiling water.Mix the cream and egg in a separate bowl.Pour the water from the spinach and drive along with eggs and cream to a homogeneous dough.
- Place all dry ingredients and 1 teaspoon of salt in a bowl and gradually add the puree of the spinach.If it becomes too thick, the mixture, add some water to the state of the liquid mass.
- Heat the pan and prepare the pancakes for the appearance of bubbles over medium heat.Serve with an egg peve.
Open the sandwich with lunch chicken
Ingredients:
- 2 skinless chicken breasts
- 1 teaspoon of sunflower oil
- Salad leaves
- 2 tablespoons of Greek yogurt
- 1 tablespoon of grated parmesan
- 1 teaspoon of fresh lemon juice
- 2 leaves of thick bread
- 1 small garlic clove
Preparation Method:
- Heat the pan.Grate the chicken with oil, season it with salt and pepper and take it to the pan for 7 minutes until it is cooked.
- Then, break the salad leaves.Mix yogurt, Parmesan, lemon juice with 1 tablespoon of water.
- Fry the bread and rub with garlic and pour the sauce.
- Cut the chicken breasts diagonally and place the pieces in the toast on the salad leaves.Pour the sauce at the end.
Chicken with crispy crumbs for dinner
Ingredients:
- 4 skinless chicken breasts
- 2 thick slices of bread made of disinfianized flour
- 2 teaspoons of dry herbs
- 400 g of chopped tomato
- 1 clove of garlic
- 1 teaspoon of balsamic vinegar
- 2 teaspoons of tomato puree
- 350 g of frozen green beans
- A handful of parsley
Preparation Method:
- Heat the oven to 190 degrees.Divide chicken breasts in half and open.Then take them to the oven.
- Then gathers the bread to the crumb and mix with vegetables.Mix tomatoes with garlic, vinegar and tomato puree.Dynamics the sauce along the chicken and sprinkle with bread crumbs at the top.
- Then bake the plate for 20-25 minutes, until the chicken becomes soft.
- Boil the beans until they are cooked and serve it with chicken.