Exists great amount diets to help you lose excess weight. But for some reason, few people think that it is enough to approach the issue of nutrition competently and wisely, and no restrictions will simply be needed. There are certain rules that should be followed so as not to cry on the scales, and there are also. How to eat right?
Watch your portion sizes. In short, eat less! And at home, and at a party, and in public catering. Refuse the heavy salad and replace it with a light one. And share the main dish with a friend.- Avoid large plates at home. Take a smaller plate. And accordingly, use smaller portions. Remember that the body does not need as much food as you are used to putting in. Enough to make you feel a little full.
- We eat much more if we eat while watching a movie on TV(fact proven by scientists). Learn to think of the nutrition process as refueling your car. How much fuel do you need to get your car going? Refueled and off we went.
- Try to plan your menu at least a day in advance. And even better - for the whole week. The day before your work day, think about what exactly you will feed your body? Stock up on yogurt and a couple of fruits to satisfy your hunger in a timely manner and not have to run to the store later for chips and chocolates.
- Once you have set your menu for the week, stick to it. Buy all products in advance. Tape your menu to the refrigerator and eat only what is on it. Hide the “extra” products so that there is no temptation to grab a couple of Krakow bagels or a smoked ham before dinner.
- Drink more water. This is the basis of proper nutrition. Minimum one and a half liters per day (soups, juices, tea and coffee go separately).
- Be sure to have breakfast in the morning. Breakfast should not be heavy, but must contain those nutrients, which will help you hold out calmly until lunch. Dairy and fiber are a must. See.
- Stick to your diet strictly. If there are still a couple of hours before lunch, but you are simply unbearably hungry, and you are ready to run for a hamburger, grab an apple, pear or banana. Snack on fruit - it will not do any harm, and the feeling of acute hunger will go away.
- Eat plenty of vegetables and fruits. Every day. At every meal. The most useful green vegetables are Chinese cabbage, lettuce, arugula, broccoli, cucumbers, zucchini, celery, etc. They contain the maximum amount necessary vitamins and provide uninterrupted operation Gastrointestinal tract.
- Avoid fruits in syrup(canned) and cheap fruit juices. Reduce your sugar intake with tea and coffee. If possible, replace sweets with fruits, candied fruits, dried fruits, and dark chocolate.
- Minimize your salt intake. In some cases, refuse it altogether. For example, a vegetable salad dressed with oil will not suffer at all in taste from the lack of salt. Again, a boiled egg can be consumed without salt.
- Eliminate the wrong carbohydrates(sugar, rice, flour) and introduce healthy ones (fruits and vegetables, legumes, whole grain bread).
- Don't forget about fiber! The minimum amount per day is about thirty g. Look for it in whole grains and fruits and vegetables.
- Swap unhealthy fats for healthy ones– for nuts and avocados, olive oil and pumpkin seeds, fish, etc. Reduce, if possible, to zero the consumption of red meat, whole milk products, as well as fried foods, cookies, margarine, etc.
Protein is essential. This is the source of our energy. Look for it daily in fish, beans, nuts, eggs and tofu.- Vitamin D and calcium(dairy products, beans, leafy vegetables) - you can’t live without them.
- Strictly avoid catering. Cook it yourself! Not semi-finished products, but “first, second and compote.” You can prepare it in advance and put it in the freezer, this will save time. And money – even more so.
- Consume high-calorie foods only in the first half of the day. In the second - only the lungs.
- During the day, try to burn more calories than you consume per day. Keep a notebook for the first time to see the “income and expenditure” of extra kg.
- Avoid fatty-sweet-spicy-salty.
- Any dietary restrictions are meaningless without physical activity. If you don’t want to become an old woman ahead of time, then combine your proper nutrition with proper exercise. Then your skin will not sag and your muscles will not weaken.
What is the right thing to eat for breakfast, lunch and dinner?
What to eat for breakfast
This energy boost is the basis of the whole day. Breakfast is not stored on the hips and is processed into clean energy. Requirements for a proper breakfast:
- Buns, sandwiches, toast and croissants - out. They only tire the body, which after such a breakfast wants to go back to bed.
- Pulses for breakfast are too much . The exception is buckwheat.
- The main part of breakfast should be fruit. Especially in the summer. In winter, you can replace them with dried fruits.
- Must be included in morning reception food yogurt, fermented baked milk or cottage cheese .
- Milk in pure form For breakfast you can only eat it before six in the morning. For example, with cinnamon - it provides vigor.
- Ideal breakfast - fruit salad , seasoned with yoghurt or fermented baked milk. You can also add berries and nuts.
- For second breakfast you can eat porridge (for example, oatmeal), fruit and a small piece of dark chocolate.
What to eat for lunch
For the most part, we eat lunch very quickly, without really thinking about what we are eating, and throwing what we have at hand into the firebox. Because the job is waiting. A this technique food requires a serious approach. And of course, sandwiches are absolutely not suitable for lunch. As a last resort, you can order lunch to the office or find a canteen with hot lunches. Requirements for a proper lunch:
- At lunch you don’t have to limit yourself in food , but this meal should not occur later than two o'clock in the afternoon.
- For the first course you can eat, for example, borscht, for the second - buckwheat side dish and two hundred grams of chicken breast. Don't forget about salad (fresh vegetables only) and yeast-free bread. For the third - compote or juice from fresh fruits.
- Avoid smoked and fried meats at lunch . Replace it with steamed meat and plenty of vegetables.
What should you eat for dinner?
How does dinner usually go? We eat a lot of everything (and certainly with dessert), after which we collapse on the sofa in front of the TV to digest all this abundance of food. Moreover, while you come home from work, while you prepare dinner, while you gather the whole family at the table, the clock hands are confidently approaching ten in the evening. As a result, we spend the night digesting food instead of resting. So how should it be? Requirements for a proper dinner:
- Dinner should be light. The optimal time for dinner is no later than four hours before bedtime. Preferably around six o'clock in the evening.
- For dinner you should not eat pulses – they should be eaten in the first half of the day.
- The best dishes for dinner are steamed or raw vegetables . Certainly not meat and chips and a huge piece of cake.
- You can drink warm milk before going to bed , seasoned with a spoon of honey - it promotes restful sleep and quick fall asleep.
Correct menu for the day
Since morning:
A glass of water immediately after you get out of bed. Get yourself into this habit.
Breakfast :
- A couple of dried breads.
- Fruit salad with yogurt.
- Or a vegetable salad with vegetable oil.
- 100 g cottage cheese (cheese).
- Tea, coffee, maybe with milk.
Lunch:
- 100 g of berries (fruits).
- Natural juice.
Dinner:
- Soup (lean, fish, vegetable puree soup, or low-fat broth).
- About 150 g of fish, turkey or chicken (not fried). Baked or stewed. No “tasty” skins or crusts! For example, salmon kebab or turkey stew.
- Salad (fresh vegetables only!) with vegetable (olive) oil.
- Garnish – maximum four tablespoons. It is preferable to avoid it altogether, replacing it with a larger portion of salad. Or stewed vegetables.
Afternoon snack:
- 100 g of berries or fruits.
- Tea-coffee, juice or water. You can use low-fat yogurt. Choose.
Dinner:
- A couple of dried breads.
- Any vegetables. It is better if you follow the “tradition”: fresh vegetables and vegetable oil.
- 100 g of cheese or cottage cheese, plus a boiled egg.
- Boiled (baked) chicken (turkey) breast. Or boiled (stewed) fish.
- Drink optional.
And the most important thing to remember: we eat only to live, and not vice versa.
According to them, it seems that their diet is balanced, and they eat exclusively healthy foods and do fitness, but for some reason the scale needle is frozen in place.
There may be several reasons for this, and one of them is the diet.
The best way to control your appetite and stay active during the day is to eat 4 to 5 small meals a day.
At the same time, the dishes should be healthy, low-fat and healthy, so that you are full and do not feel the desire to “eat” anything extra.
- Never go more than 4 to 5 hours without food. This may seem strange, but main mistake leading to excess weight - systematic malnutrition. It has been proven that with 1 - 3 meals a day, people consume significantly more calories than with 4 - 5 meals a day.
- However, it is important not only to meticulously choose foods for your diet, but also to know at what time you need to eat each of them in order for it to bring maximum benefit. The point is that in different time day, the body requires foods of a certain nutritional value.
So, what exactly should you eat at each meal to stay slim and fit?
Breakfast (6 - 9 hours)
Research shows that 35% of women neglect their morning meal. Some people “don’t have enough time,” while others strive to reduce their total calories consumed during the day.
However, as practice shows, the effect is exactly the opposite. During the day, the body will try to catch up, and as a result, you will unnoticed by yourself eat much more food than you could.
Breakfast does one more thing the most important function- it “starts” the metabolic process. That is, the foods that you eat during the day will be absorbed by the body faster and to a much greater extent.
According to the findings of nutritionists, from 6 to 9 a.m. digestive enzymes most active. At this time, it is recommended to eat protein foods. Proteins are digested slowly, which will keep you from feeling hungry until lunch. It is better to avoid carbohydrates - insulin levels are still low, and carbohydrate foods cause a decrease in blood sugar. As a result, by 11 o'clock in the afternoon you will want to eat again.
The best choice
1. Low-fat cottage cheese/yogurt.
Yogurt is the most useful product. It is rich in protein, calcium, magnesium, as well as beneficial microorganisms that enhance immunity and improve the functioning of the gastrointestinal tract. But this only applies to natural yogurt. When you add various fruit fillers, sugar automatically appears in the yogurt. Therefore, even if the jar says “0% fat,” but the yogurt is strawberry, cherry, peach, etc. - then with a minimum of benefits, there are plenty of calories in it.
2. Cheese Yes, most cheeses are high in fat and calories. But they also contain a lot of calcium, and the cheese also contains linoleic acid. It reduces the risk of cancer, cardiovascular diseases and diabetes, and also... promotes weight loss, as it prevents fat from being deposited. To prevent cheese from harming your figure, watch the portion size (the daily intake of this product per day is 2 - 3 thin slices or 4 cubes the size of dice), and remember the eastern wisdom: “In the morning cheese is gold, in the afternoon it is silver, and in the evening it is lead.”
3. Oatmeal Oatmeal is a storehouse of fiber, complex carbohydrates and microelements; it contains a high percentage of vegetable protein. Oatmeal is good for the liver and pancreas, regulates blood sugar levels, its fiber has a beneficial effect on metabolic processes, removes excess glucose, cholesterol, toxins and heavy metals.
4. Milk Milk can reduce blood pressure, and the calcium it contains is not only good for teeth and bones, but also prevents the deposition of fat in the body. According to studies by Italian scientists, subjects who included low-fat dairy products in their diet, all other things being equal, lost weight 35% faster than those who excluded them from their diet.
5. Eggs This product contains about 6g of protein. In addition, it is rich in vitamins A, B6, B12, E, and the yolk contains rare vitamin K, folate, iron, lutein, which is necessary for maintaining vision, and choline, which helps remove fat from the liver.
As for the cholesterol contained in eggs, according to many nutritionists, only 30% of it is absorbed, and therefore does not pose a serious threat to the heart.
Lunch (12 - 13 hours)
Lunch should include:
1. Proteins (fish, seafood; meat, poultry - give preference to lean parts). Any cooking method: stew, bake, boil, grill - just don’t fry!
2. Starchy foods (brown rice, wholemeal pasta, potatoes, whole grain bread, legumes).
“Proper” starch-containing foods belong to the category of complex carbohydrates. They are digested more slowly, keep you feeling full longer, and do not increase your sugar levels or excess weight. Moreover, they are all rich in fiber, without which weight loss is impossible. Fiber-rich foods are low in calories and have almost no fat. Fiber is like a sponge: absorbing moisture, it swells and thereby perfectly satisfies hunger.
The best choice
1. Brown rice It has a beneficial effect on the condition of hair, skin, teeth, nails, and is indispensable for digestion. The shell of brown rice has a lot of fiber, and it itself is rich in vitamins A, PP and group B, essential microelements and phytonutrients, while being devoid of fat, cholesterol and sodium.
2. Pasta (made from wholemeal flour) Provides you with fiber and folic acid, which is necessary for reproductive function and iron absorption. A standard serving of pasta (and this is one glass, no more!) made from durum wheat will not cause any harm. the slightest harm your figure.
3. Buckwheat porridge It contains iron, pectin, which improves digestion, as well as lecithin, which is necessary for the liver and pancreas.
4. Potatoes Source of antioxidants, vitamin C, potassium. A standard serving is one fist-sized tuber - about 100 kcal. Only fried potatoes are harmful to your figure (and not only!), and also seasoned with fatty, high-calorie sauces - cheese, sour cream, butter. This “zest” can add up to 150 kcal to a dish, and several centimeters to your waist.
5. Whole grain bread Rich in fiber, complex carbohydrates, vitamins and microelements. The main cereal grain - wheat - contains a record amount of antioxidants orthophenols, fighters against cancer cells. But they are not present in white bread at all - they were discovered by scientists only in the shell of the grain, which ends up in bran and wholemeal flour, but is cleaned off during the production of premium baking flour.
6. Legumes They are a storehouse of plant proteins, fiber and complex carbohydrates, but they are completely free of harmful saturated fats.
5. Salad from fresh vegetables with olive or vegetable oil.
6. A few words need to be said about soups . Don't underestimate this dish. Soups - the best remedy from hunger. They will “warm” your stomach and improve your nutritional system. An American study found that those who occasionally include soup in their lunch intake consume 100 kcal less than those who refuse it. Moreover, this deficit is not compensated during the day. Give preference to soups with a thick consistency - from pureed vegetables or puree soups - they will simultaneously serve as both the first and second course, because if you choose soup, it is better to refuse appetizers and main courses that day. In winter, soup is food not only for the body, but also for the soul, striving for warmth and peace.
Afternoon snack (16 - 17 hours)
At 16 - 17 hours it is time for carbohydrate food - the insulin level is maximum.
Now best choice will be:
- fruit or fruit salad,
- dried fruits,
- some nuts
- 30g dark chocolate (cocoa content - at least 70%). Cocoa beans are a source of antioxidants and flavonoids, which reduce the risk of cardiovascular disease.
Just for an afternoon snack (not for breakfast) , as many girls who watch their figure do), 1-2 times a week you can allow yourself to enjoy dessert. Do not deny yourself sweets at all - severe restrictions will only lead to breakdowns. The main thing is to observe moderation in everything. It is better to give up snacks rich in saturated fats, cookies, pastries and biscuits, and switch to light desserts. One serving of low-calorie dessert contains about 120 kcal. For example, coffee or berry mousse, yogurt cake, or fruit in jelly are suitable.
Dinner (18 - 20 hours)
One of the most "controversial" meals. Some are of the opinion: you should never eat after 18:00; their opponents argue that only the total number of calories consumed during the day matters, and not the time of the meal... But the truth, as is often the case, is in the middle. The healthiest and “safest” dinner for your figure is light, but not “hungry”. It should consist of fish or lean white meat and a vegetable side dish (steamed vegetable dishes are ideal).
It is highly undesirable to eat red meat in the evening.- it takes a long time to digest, and digestive enzymes are practically not produced after 19:00.
A common belief is that salads are the best food for dinner.,
not entirely true. The fact is that during their processing, the pancreas, which is set to rest, is subjected to heavy load.
High carbohydrate foods should also be avoided. They will raise your blood sugar levels, which will create the illusion of hunger, causing you to overeat.
Subject to correct mode unexpected attacks of hunger are not scary for you or your figure. If you still want to eat something at night, a cup of weak green tea with a spoonful of honey or a glass of warm milk will help you out. They are reducing gastric secretion and have a general calming effect.
Good day, my dear readers. Many people associate losing weight with staying in the gym around the clock and going on a hunger strike. Yes, physical exercise have a beneficial effect on forms. But the most important thing is what you eat and how you cook it. Therefore, I decided to talk about what you need to eat to lose weight. The right diet It will help you easily say goodbye to excess weight without harming your body.
I'll tell you a secret - when fighting for a slim figure, a huge number of products are permissible. However, you need to be very serious about choosing the food you will consume. When losing weight, foods that speed up metabolism are very good. Read more about what you can enjoy in the article “”. Here I will briefly talk about each food group.
Cereals
This group of products is rich in plant fibers, which are beneficial for our digestive system And . Thanks to them, a feeling of satiety comes quickly and lasts a long time.
In addition, consuming cereals is beneficial because the body is saturated with valuable elements. These include phosphorus, zinc, magnesium, niacin, iron, selenium, etc. These substances have a beneficial effect on the body. Among other things, they speed up metabolism.
- buckwheat;
- rice (brown, black and red are especially good);
- rye;
- oats;
- barley.
Meat and fish
This is a valuable protein, so necessary for building muscle tissue. Refusal of meat when losing weight leads to the accumulation of adipose tissue and the simultaneous loss of muscle tissue. And yet, the body spends a lot of energy on digesting meat. And after such a meal you forget about the feeling of hunger for a long time.
Nutritionists advise giving preference to lean varieties of meat - lean beef, rabbit, chicken or turkey. Also add an egg to your diet.
Some weight loss experts believe that the best meat is fish from cold waters. It is rich not only in proteins, but also in iodine and. These elements are important for the normal functioning of the thyroid gland, which is responsible for the speed metabolic processes. Choose. For example, flounder, tuna, cod, pollock, etc. And seafood should not be neglected. Include shrimp and squid in your diet.
When it comes to protein, don’t worry about taking in more than 20-30 grams at a time. It will sink in later. I recently read an article, and there are even more offers to eat there. Include any protein at every meal.
Vegetables
This group of products is low in calories. Vegetables are also rich in fiber, the digestion of which requires the body to spend a large amount of energy. Plant fibers improve the functioning of the gastrointestinal tract and normalize metabolism. In addition, fiber prevents fats from food from being completely absorbed.
- cabbage (cauliflower, white cabbage, broccoli);
- tomatoes;
- cucumbers;
- pepper;
- zucchini
- turnip;
- celery (root), etc.
Fruits
Most fruits have low carbohydrate content. Therefore, they do not have much effect on blood glucose levels. Fruits are also rich in fiber, the benefits of which I have already mentioned twice above :)
Those who are losing weight can eat:
- grapefruit,
- apples,
- avocado,
- pomegranate,
- pear,
- kiwi,
- peaches,
- pomelo and other fruits.
The famous American writer of the twentieth century, Fran Lebowitz, said this: “Food is an essential part of a balanced diet.” Sometimes it's not what you eat, but how you do it that matters. The timing of meals and their correct distribution throughout the day play a significant role. The benefits and energy value depend on this.
Some gastronomic stereotypes are so ingrained that millions of people spend a lot of effort on useless or even harmful things every day: an apple before meals, alcohol before bed and no food after six! Not all of them are true or useful to the extent that we would like, and "With taste" will tell you why.
What not to eat on an empty stomach
Not all foods are equally good at different times of the day because the body has its own routine. Some minerals and vitamins will be absorbed at night, some in the morning, and some need to be combined with others for better absorption.
So, you shouldn’t start your day with the above products, and especially with coffee. On an empty stomach, this drink is extremely bad and can cause gastritis.
The most unwanted guests on the morning menu are oranges. Better start the day with cheeses, eggs, oatmeal or other grains.
And so, having started the day with the right breakfast, it is advisable to end it with the right dinner, while focusing not on six in the evening, but on your own regime. These are the main ones proper nutrition conditions.
What not to eat before bed
You can eat three hours before bedtime, but that’s not all. It will be especially useful for those losing weight to know about this, because many of the foods listed below are deposited in problem areas as fat if consumed before bed.
And remember about coffee, which you should not drink not only on an empty stomach, but also at night. The list of prohibited foods includes sweets (even dark chocolate) and all kinds of chips, crackers, and sticks. The latter can seriously affect the condition of your skin even without use at night; for example, while watching a movie, they will still weigh you down a couple of extra kilos.
But don't tighten your belts! Just know what can you eat at night: dairy products (cheese, cottage cheese, yogurt), bread, vegetable and fruit salads. This is what time of day you can indulge in citrus fruits and bananas, but know when to stop. It’s even better to eat vegetables with “negative calories” before bed, that is, those that take more energy to process than they provide: beets, celery, apples.
Start your day with a glass of clean warm water, have a hearty breakfast with delicious porridge, and stock up on almonds, dried apricots or dried apples for an afternoon snack. End the day with a fruit platter or
Where is the truth and where is fiction, the head of the regional nutritional center of the Moscow Regional Research Clinical Institute helped us figure out. M.F. Vladimirsky Inna Sergeevna Pichugina.
Myth 1. There are special diets for “eliminating” fat only from the stomach and thighs.
Not true
I.P.:— There is no diet that can correct certain parts of the body. Solving the problem in the hips and abdomen is possible only with total loss weight. If you want to reduce the size of your waist and hips in relation to the overall proportions of your figure, various options will be effective. cosmetic procedures(SPA, wraps, manual or hardware massage) and physical exercises that affect subcutaneous adipose tissue in a specific area.
Myth 2. Before 12, you can eat anything, after 18, you can’t eat anything.
Not true
I.P.:— Recommendations to limit yourself to food after 18 hours have no scientific basis. A light dinner is not contraindicated, but the last meal should occur 3-4 hours before bedtime. As for the statement that before 12 you can eat as much as you want, this also does not seem to be true. If you eat simple carbohydrates in large quantities - that is, sweets and starchy foods, for example - I very much doubt that you can avoid unpleasant consequences. And it makes no difference what time you eat it all.
Myth 3. Even on a diet, you need to have a hearty and regular breakfast.
Is it true
I.P.:- You definitely need to have breakfast! As a rule, for most working people, the next full meal is possible only in the evening, but regular nutrition is necessary to maintain normal digestion, weight and, accordingly, health. The intervals between meals should not exceed 5 hours, since food must not only be received, but also absorbed, providing nutrition to every cell of the body. So, by depriving yourself of breakfast, you are missing out on a rare opportunity to eat properly. What to eat for breakfast? Porridge will do, dairy products, omelette, grain bread.
Myth 4. Those losing weight need to give up bread.
Not true
I.P.:- Replace bread made from premium flour with grain bread without flour - and there will be no problems with your figure. After all, dietary fiber from bread helps normalize metabolism, which means it helps to lose weight, cleanses the body of metabolic products and toxins, removes excess cholesterol and sugar, and improves intestinal motor function. In addition, whole grain bread retains all biological active substances and vitamin E.
Myth 5. To lose weight, you need to use sweeteners.
Not true
I.P.:- There is a sweetener made from plant materials - stevia (honey grass). An extract is isolated from it, which is 200 times sweeter than sugar. Stevia does not increase blood sugar levels, thereby not triggering the release of insulin. Then how exactly increased level Insulin promotes weight gain, with fat being deposited primarily in the abdomen.
However healthy person Still, there is no need to consume foods for diabetics (and a sweetener is one of them). To lose weight, I would recommend a balanced diet excluding the consumption of simple carbohydrates: chocolate, cream products, pastries, pies. Also exclude glazed cheese curds, curd mass, baked goods (products made from puff pastry and shortcrust pastry), halva, ice cream. For those who cannot live without sweets, you can eat dried fruits, honey, sometimes marshmallows, and marshmallows (in reasonable quantities).
Myth 6. With age, all women gain weight, nothing can be done about it.
Not true
I.P.:— Women at a certain age really begin to gain weight: during menopause, production decreases. female hormones, and this promotes the formation of fat deposits. The threat of hypertension, atherosclerosis, diabetes mellitus, coronary disease hearts and other things.
However, it is possible to treat the symptoms (and prevent) menopausal syndrome - both the right lifestyle and balanced diet occupy not the last place in this.
To stay in shape, you need to reduce your fat intake. Eliminate from your diet foods containing “hidden” fats: sausages, glazed cheese curds, curd mass, baked goods, chocolate. Food needs to be baked in the oven, boiled, stewed. Consumption of animal products in combination with physical activity allows you to save muscle tissue. Introduce fish into your diet (2-3 times a week). Fat sea fish contains polyunsaturated fatty acid(PUFAs), which help reduce cholesterol fractions in the blood. Besides, in fish oil contains vitamin D, which plays a key role in calcium metabolism, and therefore protects against osteoporosis. Seafood is also a source of protein: shrimp, squid, mussels, which contain PUFAs, B vitamins, iron, calcium, iodine. Also in the arsenal modern medicine there is also medications, which will help improve your well-being and control your weight, they can be prescribed by a gynecologist-endocrinologist.
Myth 7. Vitamins should only be taken in winter; fresh vegetables and fruits are enough in summer.
Not true
I.P.:— According to statistics from the Institute of Nutrition of the Russian Academy of Medical Sciences, vitamin C deficiency occurs in 100% of the Russian population, B vitamin deficiency in 70%, and beta-carotene deficiency (a precursor of vitamin A) in 60%. So everyone needs vitamins, and even more so in order to prepare for vacation and sunbathing.
To get enough vitamins, to modern man you need to eat right and take extra vitamin complexes. Beta-carotene, B vitamins, especially PP and B12, help strengthen the protective upper layer of the skin; vegetables and fruits, fish, cottage cheese, buckwheat, almonds, and grain bread are rich in them. Sun rays reduce the amount of vitamin C in the skin, so try to eat currants, citrus fruits, kiwi, bell peppers, herbs, tomatoes, etc. more often.
However, technological progress, unfortunately, has led to an increase in the share of refined and canned food products that have less vitamin value. For example, when making high-grade flour, up to 80-90% of all vitamins are lost, so it is better to eat dark or grain varieties of bread. In general, every adult should take advantage of any available vitamin-mineral complex. The main thing is to focus on meeting the daily needs of the body.
Myth 8. Sweets cause acne.
Not true
I.P.:- We are what we eat. The health of our skin largely depends on the state of the digestive organs and the nature of the food consumed. However, don't blame it all on sweets. Usually people with problem skin, first of all, a gentle diet is recommended gastrointestinal tract. And this means giving up smoked meats, spicy foods, fried foods, meat broths, sausages, pickles, mayonnaise, ketchup, alcohol, coffee, cocoa, carbonated sweet and fizzy drinks. Avoid eating canned and processed foods. It's better to eat a sandwich made with grain bread and butter than a bowl of cereal with sugar and flavorings. It is better to drink green tea with honey or dried fruits than to eat sweet yogurt with a month's expiration date. It's better to make pasta sauce from tomatoes and herbs than to pour ketchup on them. You are recommended natural food, no preservatives. Cook it yourself.
Myth 9. Pregnant women should eat whatever they want.
Not true
I.P.:— Nutrition in the first months of pregnancy should be balanced in proteins, fats, carbohydrates and calorie intake. Because the child receives everything necessary for growth from the mother’s blood. Animal proteins must be consumed: through meat and low-fat fish, dairy products, eggs. This is approximately 100 - 150 g of veal or beef, or 150 g of cod, pike perch, sea bass, hake. Low-fat cottage cheese - 100 g, cheese - 50 g, fermented milk drink - 200 g. It is enough to eat no more than 2 - 3 eggs per week. The remaining proteins (vegetable) will come from eating vegetables, fruits, legumes, and cereals. For example: buckwheat crumbly - 200 g, vegetables - 100 g, fruits - 300 g.
The amount of fat during this period is 80 g. It is enough to consume 25 - 30 g of unrefined vegetable oil per day. If you are prone to obesity, then you even need to reduce your fat intake per day.
But a pregnant woman’s need for carbohydrates increases - up to 400 g per day. Just keep in mind that if you are obese and prone to it, the amount of carbohydrates should be gained from wholemeal bread, grain products, and not sweets. It is advisable to include rosehip decoction in your diet and use multivitamins for pregnant women as prescribed by your doctor. Milk and dairy products are the main suppliers of calcium. Natural pink salmon, mackerel, cod liver, dried mushrooms, and green peas are rich in phosphorus. Plant products are rich in magnesium, especially seaweed, watermelon, wheat bran, apricots, oatmeal, beans, millet, peas, buckwheat and pearl barley, mackerel, squid, eggs. By including these products in your diet (egg - 1 piece, wholemeal bread - 100 g, oatmeal with milk, 50 g of cereal + 150 g of milk, 100 g of watermelon), you will provide the daily requirement for magnesium for a pregnant woman (450 mg) .
And be sure to take daily walks of 40 minutes to 1 hour. If you are prone to weight gain, 1 fasting day per week (meat or fish) is also recommended.
Myth 10. If you have gastritis, you absolutely cannot lose weight.
Not true
I.P.:- If you eat right, you can chronic gastritis successfully control your weight. Here are some recommendations for those who want to lose weight, but are afraid of harming their stomach:
1. Eat no more than 400-500 g of food at a time, try to eat at the same time every day.
2. It is important to eat small meals at least 4 times a day. The last meal is advisable three hours before bedtime.
3. Eat slowly, chewing each bite for at least 25 seconds. This way the stomach receives mushy food processed by saliva, which is easy for it to digest. Plus, when you chew your food thoroughly, the central nervous system receives information about the composition of food and gives commands to the secretory parts of the stomach to produce the appropriate enzymes in the required quantities.
By the way, this rule is also very useful for those who want to lose weight: you feel full much faster, so you eat less and don’t gain weight.
4. To quickly restore stomach function, your diet should contain a sufficient amount of protein (meat, poultry, fish, eggs, dairy products).
5. From your diet, exclude foods that linger in the stomach for a long time and stimulate secretion. of hydrochloric acid. These are meat broths, stringy meat, sausages, smoked fish, pickles, fried foods, saturated fats (beef, lamb, lard), margarine, Rye bread, canned food, mayonnaise, ketchup, vegetables that cause bloating (white cabbage, legumes, onions), alcohol, natural coffee, tea, cocoa, carbonated, sweet and fizzy drinks, chips.
