How to start eating properly?Detailed instructions on how to achieve good nutrition and make a menu for each day.
Good nutrition for weight loss for each day - where to start?A detailed guide with an appropriate menu, recipes and nutrition conditions.
Appropriate nutritional conditions
What is the right nutrition and what you need to remember when planning a healthy menu.
Eat vitamins
Many fear not receiving the right amount of vitamins and starting to absorb various additives and multivitamins without doctors.Remember that only a medical examination will help understand what you miss.In addition, an excess of vitamins can harm.It is therefore better to obtain useful vitamins and minerals not tablets, but food.A diet of whole grains, vegetables and fruits will provide the body with all that is necessary in adequate quantities.
Refuse packaged juice
It seems to us that juice is part of good nutrition at home.However, the nectar of packaged fruits is more harmful than useful due to the high sugar content.Many types of fruit juice contain high concentration sugar, the body of which is difficult to manage.Refuse juices in the plans as part of good nutrition for weight loss and count on whole fruits.After all, they are in turn saturated with useful substances and antioxidants.
Eat fat
Good nutrition for women is not a rejection of fats.Of course, there are fats, but there is also useful for our body.They benefit not only, but also play an important role in protecting internal organs and maintaining a healthy temperature.In addition, vitamins A, D, E and K are only absorbed by the body with fats.Limit the consumption of saturated trance and fats that increase cholesterol.And add unsaturated fats to good nutrition for each day."Good" fats reduce the level of bad cholesterol and affect the functioning of the heart.Basic products with unsaturated fats:
- Lawyer
- Seeds
- Fish
- Soy beans
- Linseed
- Olive oil
Eat natural foods
What is natural useful food?Fruits, vegetables, whole grains without excessive treatment.During treatment, manufacturers add sugar, sodium, carbohydrates and fats, which is very harmful to the body.
Eat carbohydrates
Appropriate nutrition for weight loss - Do you need carbohydrates?Certainly!But it is important to understand what specific carbohydrates you eat.The best sources of carbohydrates are raw whole grains, fruits and vegetables.White bread, high degrees and cooking products are unhealthy sources.They are the ones who contribute to weight gain.
Mineply uses salt
Salt is not a white death, as it is usual to think.Sodium also positively affects the body in the correct dosage.The salt regulates healthy blood pressure, but a high level of sodium in the blood increases it.Just refuse products with a high degree of treatment, where a huge amount of salt is added.As part of good home nutrition for women, the recommended daily dose of sodium is less than 1500 mg.But it is best to adjust the dose individually with the doctor.
Drink a lot of water
Water is a necessary part of good nutrition for weight loss and healthy life.Water is contained in all organs, tissues and cells in our body.Without liquid, we will not be able to maintain a normal body temperature, protect the spinal cord and lubricate the joints.
Eat red meat
If you are not a vegetarian, do not hesitate to add red meat to the diet, but in small portions.Be careful with excess red meat can cause diabetes, cancer and cardiovascular disease.
Refuse fast food
Fast food fans should think about non -healthy food harm to the long -term body.Today, you feel good, and after ten years of regular use of "fast" food, you can have health problems, including diabetes, heart disease and high pressure.Essan the passion for gel potatoes and in general for fast food, and replace it with a passion for the number of fruits and vegetables in your diet.The body will tell you thank you.
Read the composition of products
It seems a little boring, but health is simply not given.Download applications where you can find information on the most harmful additives, substitutes and preservatives.Make a conscious choice and understand the products you eat.
Eat in small portions
Good nutrition for weight loss for each day is a balanced diet without looking too much.Eat in small portions that will provide you with the desired amount of energy and beneficial substances.
Tur up with your favorite dishes
It seems tempting, what is taking?It is completely normal to have fun with 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 refuse breakfast
Breakfast is an important part of good nutrition at home for women.Get up in the morning early and slowly enjoy a healthy breakfast.The refusal of breakfast is fast unhealthy snacks during the day.
Do not eat products with low content
Don't be mistaken!Most often more often more often more salt and sugar products to compensate for the taste.Fat free dairy products do not benefit either.
Eat fibers
Fibers soluble in barley, oats, apples and beans reduce the level of "bad" cholesterol.Ten grams of fiber per day will help reduce the overall level of cholesterol, which will improve the condition of the body.Eat oat flour with fruit for breakfast to recharge with useful fibers for the whole day.
Appropriate nutrition products
Good 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, including beef, chicken, turkey and lamb
- Nuts and seeds, including almonds, coconuts, nuts and hazelnuts
- Vegetables, including asparagus, cabbage, sweet pepper, carrots, potatoes, broccoli, cucumbers, tomatoes and onions
- Fish and seafood, including sardine, molluscs, crabs, tuna, trout, shrimp and calamars
- Cereals, including brown rice, oats, Hercules, buckwheat and film
- Legal, including green beans, red and white beans and lenses
- Dairy products, including milk, yogurt, cheese
- Apple vinegar
- Dark chocolate
Appropriate 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 the portions and products taking into account your individual daily calorie.
Breakfast
Run the metabolism using breakfast.As part of the first meal, it is preferable to eat protein products, for example, an omelet, a salmon or lean ham sandwich, as well as dairy dishes.Be sure to add carbohydrates and fibers useful for breakfast, for example, a toast of black whole grain bread and a portion of fruit.And remember that it is better to jump for dinner than breakfast.
Snack
Small frequent portions help control blood sugar.So be sure to take a break for a healthy snack.For example, strengthen a handful of nuts, yogurt with molds or bananas.
Dinner
A healthy lunch is a mixture of protein and carbohydrates.Products saturated with complex carbohydrates are loaded with energy and increased performance.An excellent option for lunch is salmon or chicken on rye bread with vegetables or dairy products with a low -fat content.You can also dinner with soup with beans and rye bread.
Snack
To hold dinner, strengthen a handful of dried fruit, seeds or nuts.Another option is a slice of bitter or black chocolate.Acknowledge low calories snacks, for example, apples or bananas.
Dinner
Dinner also has the right to exist.Mix proteins, fats and fibers at the end of the day.For example, prepare the chicken fillet stuffed with vegetables or salmon, sardine, calmar and serve them with vegetables in the oven or fresh salad, nestled with linen or olive oil.Alternative accompanying dishes - Brown rice, film or pasta
A healthy dinner is a mixture of protein and carbohydrates.
Appropriate nutritional recipes
Protein pancakes for breakfast
Ingredients:
- 200 ml of cream
- 1 egg
- 200 g of spinach
- 170 g buckwheat flour
- 1 teaspoon of baking powder
- A pinch of paprika
- Olive oil for frying
Preparation method:
- Put the spinach into a colony and pour boiling water.Mix the cream and the egg in a separate bowl.Pour the water from the spinach and drive it with eggs and cream to a homogeneous mass.
- Place all the dry ingredients and 1 teaspoon of salt in a bowl and gradually add in spinach puree.If you get the mixture too much thickness, add a little water to the liquid dough.
- Heat the pan and prepare the pancakes for the appearance of bubbles over medium heat.Serve with an egg.
Sandwich open with chicken for lunch
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 thick breadslings
- 1 small clove of garlic
Preparation method:
- Heat the pan.Grate the chicken with oil, season with salt and pepper and throw it in the pan for 7 minutes until cooked.
- Then break the leaves of the salad.Mix the yogurt, the parmesan, the lemon juice with 1 tablespoon of water.
- Fry the bread and rub it with garlic and pour the sauce.
- Cut the chicken breasts diagonally and place the pieces on the toast on the salad leaves.Pour the sauce at the end.
Chicken with crisp crumbs for dinner
Ingredients:
- 4 skinless chicken breasts
- 2 slices of thick bread in unfinforced flour
- 2 teaspoons of dried herbs
- 400 g chopped tomato
- 1 garlic clove
- 1 teaspoon of balsamic vinegar
- 2 teaspoons of tomatoes
- 350 g frozen green beans
- A handful of parsley
Preparation method:
- Heat the oven to 190 degrees.Divide the chicken breasts in half and open.Then throw them in the oven.
- Then beat the bread with a crumb and mix with green vegetables.Mix the tomatoes with garlic, vinegar and tomato puree.Darmed the sauce along the chicken and sprinkle with crumbs of bread on top.
- Then cook the dish for 20-25 minutes, until the chicken becomes soft.
- Boil the beans until they are cooked and serve it with chicken.