How to start eating right?Detailed instructions on how to get proper nutrition and make a menu for each day.
Proper 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 proper nutrition and what you need to remember while planning a healthy menu.
Vitamins
Many are worried that they do not receive the right amount of vitamins and begin to absorb various additives and multivitamins without doctors.Remember, only a medical examination will help find out what you don't have.In addition, excess vitamins can harm.Therefore, it is better to get useful vitamins and minerals not of compresses, but of food.A diet of whole grains, vegetables and fruits will provide the body all that is needed in proper quantity.
Packed juice
It seems to me that juice is part of proper domestic nutrition.However, packed fruits nectar is more harmful than useful due to the high sugar content.Many types of fruit juices contain high concentration sugar, with which the body is difficult to deal with.Refuse juices from packages as part of the proper nutrition for weight loss and depends on whole fruits.After all, they, in turn, are saturated with useful and antioxidant substances.
Eating fat
Proper nutrition for women is not a fat rejection.Obviously, there are fat fats, but they are also useful for our body.They not only benefit, but also play an important role in protecting internal organs and maintaining a healthy temperature.In addition, vitamins A, D, and K are absorbed by the body with fats only.Limit the consumption of saturated trance and fats that increase cholesterol.And add unsaturated fats to the proper nutrition for every day."Good" fats reduce bad cholesterol level and favorably affect the functioning of the heart.Basic products with unsaturated fats:
- Avocado
- Seeds
- Fish
- Soybean beans
- Flaxseed
- Oil
Eating natural food
What is natural useful food?Fruits, vegetables, whole grains without excessive processing.To processing, manufacturers add sugar, sodium, carbohydrates and fats, which is very harmful to the body.
Carbohydrate
Proper nutrition for weight loss - Do you need carbohydrates?Certainly!But it is important to understand which specific carbohydrates you eat.The best sources of carbohydrates are whole grains, fruits and vegetables.White bread, high -grade products and bakery products are harmful sources.They contribute to weight gain.
Use Minerne Use Salt
Salt is not a white death, as it is customary to think.Sodium also positively affects the body in the correct dosage.Salt regulates healthy blood pressure, but a high level of sodium in the blood increases it.Just refuse products with a high degree of processing, where a huge amount of salt is added.In the suitable domestic nutrition structure for women, the recommended sodium daily dose is less than 1500 mg.But it is better to 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 all organs, tissues and cells of our body.Without fluid, we will not be able to 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 the diet, but in small portions.Beware of excess red meat can cause diabetes, cancer and cardiovascular disease.
Refuse Fast Food
Fast food fans should think that unalterable food harms the body in the long run.Today you feel good and, after ten years of regular use of "fast" foods, you can have health problems, including diabetes, heart disease and high pressure.Light the passion for matte potatoes and generally to fast food and replace it with a passion for the number of fruits and vegetables in your diet.The body will say thanks.
Read the composition of the products
It sounds a little boring, but health is simply not given.Download apps where you can find information about more harmful additives, substitutes and preservatives.Make a conscious choice and understand the products you eat.
Eating in small portions
Proper nutrition for weight loss for every day is a balanced diet without eating too much.Eat in small portions that will provide the desired amount of energy and beneficial substances.
Dive yourself with your favorite dishes
It seems tempting, what is the problem?It is completely normal to pamper with pizza or desserts.The most important thing is to know the measure.Also, try to "protect" delicious, for example, choose a pizza bacon.
Do not refuse breakfast
Breakfast is an important part of adequate domestic nutrition for women.Get up early in the morning and slowly enjoy a healthy breakfast.Breakfast refusal is unhealthy quick snacks during the day.
Do not eat low fat products
Make no mistake!Low -fat processed products, most of the time, contain more salt and sugar to compensate for the taste.Fat -free dairy products do not benefit either.
Fiber
Fiber soluble in barley, oats, apples and beans reduces the level of "bad" cholesterol.Ten grams of fiber per day will help reduce the overall level of cholesterol, which will improve body condition.Eat oats with fruits for breakfast to recharge with useful fiber all day.
Proper nutrition products
Proper nutrition for weight loss for each day includes a variety of products:
- Fruits and fruits, including avocados, bananas, oranges, blueberries, strawberries and apples
- Eggs
- Meat, including beef, chicken, turkey and lamb
- Walnuts and seeds, including almonds, coconut, walnuts and hangers
- Vegetables, including asparagus, cabbage, pepper, carrots, potatoes, broccoli, cucumbers, tomatoes and onion
- Fish and seafood, including sardines, mollusks, crabs, tuna, trout, shrimp and squid
- Cereals, including brown rice, oats, Hercules, Sarracene wheat and film
- Legumes, including green beans, red and white beans and lentils
- Dairy products, including milk, yogurt, cheese
- Apple cider
- Dark chocolate
Proper nutrition for women: menu for every day
We offer a simple food designer to plan the correct menu for every day.Choose the size of portions and products taking into account your individual daily calorie.
Breakfast
Run the metabolism using breakfast.As part of the first meal, it is best to eat protein products, for example, omelet, a sandwich with salmon or lean ham, as well as dairy dishes.Be sure to add carbohydrates and fibers useful to breakfast, for example, a black -grain bread toast and a portion of fruits.And remember that it is better to jump dinner than breakfast.
Snack
Small frequent portions help control blood sugar.So be sure to pause for a healthy snack.For example, reinforce a handful of nuts, yogurt with mussels or a banana.
To have lunch
A healthy lunch is a mixture of protein and carbohydrates.Saturated products with complex carbohydrates are charged with energy and increased performance.A great option for lunch is salmon or chicken in rye bread with low -fat vegetables or dairy products.You can also dinner with soup with beans and rye bread.
Snack
To endure dinner, reinforce a handful of fruits, seeds or dried nuts.Another option is a slice of dark or bitter chocolate.Find low -caloric snacks, for example, apples or bananas.
To have lunch
Dinner also has the right to exist.Combine protein, fat and fiber at the end of the day.For example, prepare chicken fillet stuffed with vegetables or salmon, sardines, squid and serve with baked vegetables or fresh salad, hidden with linen or olive oil.Alternative Traces - Brown Rice, Movie or Pasta
A healthy dinner is a mixture of protein and carbohydrates.
Proper nutrition recipes
Protein pancakes for breakfast
Ingredients:
- 200 ml of cream
- 1 egg
- 200 G Spinach
- 170 g of sarraceno wheat flour
- 1 teaspoon of yeast powder
- A pinch of paprika
- Olive oil
Preparation Method:
- Place the spinach in a sieve and pour boiling water.Mix the cream and egg in a separate bowl.Pour the spinach water and drive -a along with eggs and cream to a homogeneous mass.
- Put all dry ingredients and 1 teaspoon salt in a bowl and gradually add the spinach puree.If you get too thick from 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 paste.
Open sandwich 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 fresh lemon juice
- 2 Thick Bread
- 1 small tooth of garlic
Preparation Method:
- Heat the pan.Grate the chicken with oil, season with salt and pepper and play in the pan for 7 minutes until cooked.
- Then break the leaves of the salad.Mix yogurt, Parmesan, lemon juice with 1 tbsp of water.
- Fry the bread and rub it with garlic and pour the sauce.
- Cut the chicken breasts diagonally and place the pieces in the toast on the leaves of the salad.Pour the sauce at the end.
Chicken with crispy crumbs for dinner
Ingredients:
- 4 Skinless chicken breasts
- 2 thick slices of bread made of non -sick flour
- 2 teaspoons of dried herbs
- 400 g of chopped tomatoes
- 1 garlic clove
- 1 teaspoon balsamic vinegar
- 2 teaspoon of tomato puree
- 350 g of frozen green beans
- A handful of parsley
Preparation Method:
- Heat the oven at 190 degrees.Divide the chicken breasts in half and open.Then play them in the oven.
- Then beat the bread in the crumb and mix with vegetables.Mix the tomatoes with garlic, vinegar and puree of tomatoes.Discard the sauce along the chicken and sprinkle with bread crumbs on top.
- Then bake the plate for 20 to 25 minutes until the chicken is soft.
- Boil the beans until you cook and serve with chicken.