How do we start eating well?Detailed instructions to get into proper nutrition and make a menu every day.
Proper nutrition for weight loss every day - where do you start?Detailed guide menu, recipes and appropriate nutritional conditions.
Proper nutritional conditions
What is the right nutrition and what you need to remember when designing a healthy menu.
Eat vitamins
Many fear that they will not receive the right amount of vitamins and start absorbing various additives and multivitamins without doctors.Remember that only a medical examination will help you figure out what is missing.In addition, excessive levels of vitamins may be harmful.So it is better to get vitamins and useful minerals not from tablets, but from food.The diet of wholegrain cereals, vegetables and fruits is necessary for the body in sufficient quantities.
Refuses the packaged fruit juice
It seems to us that juice is part of the right home nutrition.However, the packaged fruit fiction is harmful than more useful due to its high sugar content.Many types of fruit juices contain high concentrations of sugar that is difficult to cope with the body.Fold the juices in the packages as part of the proper nutrition of weight loss and rely on the whole fruit.After all, they are saturated with useful substances and antioxidants.
Eat fats
Nutrition for women is not a rejection of fats.Of course, there are fat fats, but they are also useful to our bodies.Not only do they have benefits, they also play an important role in protecting internal organs and maintaining a healthy temperature.In addition, vitamins A, D, E and K are absorbed by the body only with fats.Limits the consumption of trans- and saturated fats that increase cholesterol.And add unsaturated fats for proper nutrition every day."Good" fats lower bad cholesterol and have a positive effect on heart function.Basic products with unsaturated fats:
- Avocado
- Seeds
- Fish
- Soy-bean
- Linseed oil
- Olive oil
Eat natural food
What is a natural useful food?Fruits, vegetables, whole grains without excessive processing.During processing, manufacturers add sugar, sodium, carbohydrates and fats, which is very harmful to the body.
Eat carbohydrates
Proper nutrition for weight loss - do you need carbohydrates?Sure!However, 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 levels of products and baking products are unhealthy sources.They contribute to weight gain.
Use salt for the next time
Salt is not white death as usual to think.Sodium also positively affects the body in proper dosage.Salt regulates healthy blood pressure, but high blood levels increase it.It only denies the products with high processing, where a huge amount of salt is added.For women, the recommended daily sodium ration is less than 1500 mg for women.But it is better to adjust the dose separately with the doctor.
Drink a lot of water
Water is a necessary part of the proper nutrition of weight loss and healthy life.The water is located in every organ, tissues and cells of our body.Without fluid, we cannot maintain normal body temperature, protect the spinal cord and lubricate the joints.
Eat red meat
If you are not vegetarian, feel free to add red meat to your diet, but in small portions.Be careful with red meat outlets that can provoke diabetes, cancer and cardiovascular diseases.
Fold the fast food back
Fast food fans need to think about healthy foods in the long run.Today you feel good, and for ten years you can have health problems after regular use of "fast" foods, including diabetes, heart disease and high pressure.Illuminate the passion for frosty potatoes, and usually for fast food, and replace with the passion of the number of fruits and vegetables in the diet.The body thanks.
Read the composition of the products
It sounds a bit boring, but health is not given.Download applications where you can find information about the most harmful additives, substitutes and preservatives.You can choose and understand the eating products.
Eat in small portions
Proper nutrition of weight loss every day is a balanced diet without exaggeration.Eat small portions that provide the amount of energy you want and the beneficial materials.
Pamper yourself with your favorite food
It sounds seductive, what is the catch?It is perfectly normal to indulge in pizza or desserts.The most important thing is to get to know the measure.In addition, try to "protect" the delicious, for example, choose a bacon for the pizza.
Don't deny breakfast
Breakfast is an important part of home nutrition for women.Get up early in the morning and slowly enjoy your healthy breakfast.Refusal of breakfast during the day is unhealthy quick bite.
Do not eat low prey products
Don't be fooled!Processed low greasy products, most often contain more salt and sugar to compensate for the taste.Fatless dairy products also do not benefit.
Eat fiber
Soluble fiber in barley, oatmeal, apples and beans lower the "bad" cholesterol.Ten grams of fiber a day helps to reduce the overall level of cholesterol, which improves body condition.Eat oatmeal with fruit for breakfast to fill a useful fiber all day.
Products of proper nutrition
Nutrition for losing each day contains various products:
- Fruits and berries including avocado, banana, orange, blueberry, strawberry and apple
- Egg
- Meat including beef, chicken, turkey and lamb
- Nuts and seeds including almonds, coconut, nuts and hazelnuts
- Vegetables including asparagus, cabbage, sweet pepper, carrot, potatoes, broccoli, cucumber, tomato and onions
- Fish and seafood, including sardines, molluscs, crabs, tuna, trout, shrimp and squid
- Cereals including brown rice, oatmeal, Hercules, buckwheat and film
- Legumes including green beans, red and white beans and lenses
- Dairy products including milk, yogurt, cheese
- Apple vinegar
- Chocolate
Proper nutrition for women: menu every day
We offer a simple food designer to design the right menu of every day.Choose the size of the portions and products, taking into account the unique daily calories.
Morning
Run your metabolism with breakfast.As part of the first meal, it is better to eat protein products such as omelette, salmon or lean ham sandwiches and dairy products.Be sure to add useful carbohydrates and fiber for breakfast, such as a black whole grain bread toast and some.And remember to miss dinner than breakfast.
Snack
Frequent parts help control blood glucose levels.So be careful to take a break on a healthy snack.For example, strengthen a handful of nuts, yogurt with shells or bananas.
Dinner
A healthy lunch is a mixture of proteins and carbohydrates.Products saturated with complex carbohydrates are filled with energy and increased power.Lunch is a great opportunity for salmon or chicken with rye bread with vegetables or low -fat dairy products.You can also have dinner with beans and rye buns.
Snack
To keep for dinner, strengthen a handful of dried fruits, seeds or nuts.Another option is a slice of bitter or dark chocolate.Prepare low -calorie snacks such as apples or bananas.
Dinner
Dinner has the right to exist.Combine proteins, fats and fibers at the end of the day.For example, make chickens filled with vegetables or salmon, sardines, squid and serve with fried vegetables or fresh salad, canvas or olive oil.Alternative garnish - brown rice, film or pasta
A healthy dinner is a mixture of proteins and carbohydrates.
Proper nutritional recipes
Protein pancake 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 peppers
- Olive oil for baking
Method of preparation:
- Place the spinach in a filter pot and pour boiling water.Mix the cream and egg into a separate bowl.Pour the water from the spinach and guide the egg and cream until homogeneous mass.
- Place all dry ingredients and 1 teaspoon of salt in a bowl and gradually add a puree from the spinach.If the mixture is too thick, add some water to the condition of the liquid pasta.
- Heat the pan and prepare the pancake for the appearance of bubbles in medium heat.Serve with egg paste.
Open the sandwich with chicken for lunch
Ingredients:
- 2 chicken breasts without skin
- 1 teaspoon of sunflower oil
- Salad leave
- 2 tablespoons Greek yogurt
- 1 tablespoon grated parmesan
- 1 teaspoon fresh lemon juice
- 2 thick bread
- 1 small garlic clove
Method of preparation:
- 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 salad leaves.Mix the yogurt, parmesan, lemon juice with 1 tablespoon of water.
- Bake the bread, rub it with garlic and pour the sauce.
- Cut the chicken breasts diagonally and put the pieces on the toast on top of the salad leaves.Pour the sauce at the end.
Chicken with crisp crumbs for dinner
Ingredients:
- 4 chicken breasts without skin
- 2 thick slices of bread made from uniFIANIZED flour
- 2 teaspoons of dried herb
- 400 g of chopped tomatoes
- 1 garlic clove
- 1 teaspoon balsamic vinegar
- 2 teaspoons of tomato puree
- 350 g frozen green beans
- A handful of parsley
Method of preparation:
- Heat the oven to 190 degrees.Divide the chicken breasts in half and open.Then throw them into the oven.
- Then beat the bread into the crumbs and mix with the greens.Mix the tomatoes with garlic, vinegar and tomato puree.Put the sauce along the chicken and sprinkle with bread crumbs on top.
- Then bake the dish for 20-25 minutes until the chicken is soft.
- Boil the beans until cooked and served with chicken.