How do I start eating properly?Detailed instructions on how to create a menu for the right nutrition every day and create a menu.
Proper nutrition for weight loss for every day - where do you start?Detailed instructions with a menu, recipes and conditions of the right nutrition.
Real nutritional conditions
What is the right nutrition and what you have to remember while planning a healthy menu?
Eat vitamins
Many fear that they will not get the right amount of vitamins and begin to absorb various additives and multivitamins without doctors.Remember that only a medical examination contributes to finding out what you lack.In addition, a surplus of vitamins can damage.So it is better to get vitamins and useful minerals from tablets, but from food.A diet of whole grain, vegetables and fruit supplies the body everything that is necessary in an appropriate amount.
Watch packaged juice
It seems to us that juice is part of the right home nutrition.Packed fruit 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 master.Refuse juices in packages as part of the right diet for weight loss and rely on whole fruits.After all, they are saturated with useful substances and antioxidants.
Fat food
The right nutrition for women is not a rejection of fats.Of course there are fat fats, but there is also useful for our body.You not only benefit, but also play an important role in protecting the internal organs and maintaining a healthy temperature.Vitamins A, D, E and K are also only absorbed by the body with fats.Limit the consumption of trance and saturated fats that increase cholesterol levels.And add unsaturated fats to the right diet for every day.“Good” fats reduce the level of poor cholesterol and influence the functions of the heart positively.Basic products with unsaturated fats:
- avocado
- Seed
- Fish
- Soybean beans
- Linseed oil
- olive oil
Eat natural food
What is natural useful food?Fruit, vegetables, whole grains without excessive processing.When processing, manufacturers add sugar, sodium, carbohydrates and fats, which is very harmful to the body.
Food carbohydrates
Proper nutrition for weight loss - do you need carbohydrates?Surely!However, it is important to understand which specific carbohydrates you eat.The best carbohydrate sources are raw whole grains, fruit and vegetables.White bread, products with a high degree and baking products are unhealthy sources.They contribute to weight gain.
Use minely salt
Salt is not a white death, as is common.Sodium also positively influences the body in the right dosage.Salt regulates healthy blood pressure, but a high sodium level in the blood increases it.Simply refuse products with a high level of processing, in which a large amount of salt is added.As part of the proper home nutrition for women, the recommended daily sodium dose is less than 1500 mg.But it is better to individually adjust the dose with the doctor individually.
Drink a lot of water
Water is a necessary part of the right nutrition for weight loss and a healthy life.Water is contained in every organ, fabric and cells of our body.Without fluid, we cannot maintain a normal body temperature, protect the spinal cord and smear the joints.
Eat red meat
If you are not a vegetarian, you can add red meat to the diet, but in small portions.Be careful if you can provoke diabetes, cancer and cardiovascular diseases with red meat excess.
Reject fast food
Fast food fans should harm the body inappropriate in the long term.Today they feel good, and after ten years of regular use of "fast" foods, they may have health problems, including diabetes, heart disease and high pressure.Illuminate the passion for frost potatoes and generally for fast food and replace them with a passion for the number of fruit and vegetables in your diet.The body will thank you.
Read the composition of the products
It sounds a little boring, but health is simply not given.Download applications in which you will find information about the most harmful additives, substitutes and preservatives.Make a conscious decision and understand the products you eat.
Eat in small portions
The right nutrition for weight loss for every day is a balanced diet without eating excessively.Eat in small portions that offer you the desired amount of energy and advantageous substances.
Pamper yourself with your favorite dishes
It sounds tempting, what is the catch?It is completely normal to spoil yourself with pizza or desserts.The most important thing is to know the measure.Also try to "protect" delicious, for example a bacon for pizza.
Do not refuse breakfast
Breakfast is an important part of the right home nutrition for women.Get up tomorrow morning and slowly enjoy a healthy breakfast.The rejection of breakfast is unhealthy quick snacks during the day.
Do not eat low fat products
Don't be mistaken!Processed products with low fat products usually contain more salt and sugar to compensate for the taste.Dairy products without fat also do not benefit.
Fiber food
Soluble fiber in barley, oatmeal, apples and beans reduce the level of "bad" cholesterol.Ten grams of fiber a day will help reduce the total cholesterol level, which will improve body condition.Eat oatmeal with fruit for breakfast to charge with useful fiber all day.
Products of the right nutrition
The appropriate nutrition for weight loss for every day comprises a variety of products:
- Fruits and berries, including avocados, bananas, oranges, blueberries, strawberries and apples
- Egg
- Meat including beef, chicken, turkey and lamb
- Nuts and seeds, including almonds, coconut, walnuts and hazelnuts
- Vegetables, including asparagus, cabbage, peppers, carrots, potatoes, broccoli, cucumber, tomatoes and onions
- Fish and seafood, including sardine, mollusks, crabs, tuna, trout, shrimp and inkfish
- Muesli, including brown rice, oatmeal, Hercules, buckwheat and film
- Legumes, including green beans, red and white beans and lenses
- Dairy products such as milk, yogurt, cheese
- Apple cider vinegar
- Dark chocolate
Proper nutrition for women: menu for every day
We offer a simple food designer for planning the right menu for every day.Choose the size of the portions and products taking your daily calorie calorie into account.
Breakfast
Perform the metabolism with breakfast.As part of the first meal, it is better to eat protein products, for example omelett, a sandwich with salmon or lean ham and dairy products.Make sure that you, for example, give useful carbohydrates and fiber for breakfast, e.g.And remember that it is better to skip dinner than breakfast.
snack
Small frequent portions help to control blood sugar.So pay attention to 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.Products that are saturated with complex carbohydrates are charged with energy and increased performance.A good option for lunch is salmon or chicken on rye bread with vegetables or dairy products with low -fat content.You can also dine with soup with beans and rye rolls.
snack
To keep dinner, reinforce a handful of dried fruits, seeds or nuts.Another option is a slice of bitter or dark chocolate.Ferben snacks with a low calorie, 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 chicken fillet with vegetables or salmon, sardine, squid and serve it with baked vegetables or fresh salad that is hidden with linen or olive oil.Alternative side dishes - brown rice, film or pasta
A healthy dinner is a mixture of proteins and carbohydrates.
Proper nutritional recipes
Protein pancakes for breakfast
Ingredients:
- 200 ml cream
- 1 egg
- 200 g spinach
- 170 g buckwheat flour
- 1 teaspoon of baking powder
- A pinch of peppers
- Olive oil for roasting
Preparation method:
- Put the spinach in a colander and pour boiling water.Mix the cream and egg in a separate bowl.Pour the water out of the spinach and drive it together with eggs and cream until a homogeneous mass.
- Put all dry ingredients and 1 teaspoon of salt in a bowl and gradually add puree made of spinach.If you become too thick the mixture, put a little water into the condition of the liquid dough.
- Heat the pan and prepare the pancakes for the appearance of blisters over medium heat.Serve with an eggs.
Open sandwich with chicken for lunch
Ingredients:
- 2 chicken breast without skin
- 1 teaspoon of sunflower oil
- Lettuce
- 2 tablespoons of Greek yogurt
- 1 tablespoon of grated parmesan
- 1 teaspoon of fresh lemon juice
- 2 thick breads
- 1 small clove of garlic
Preparation method:
- Heat the pan.Grate the chicken with oil, season with salt and pepper and throw it into the pan for 7 minutes until it is cooked.
- Next, break the leaves of the salad.Mix the yogurt, parmesan, lemon juice with 1 tablespoon of water.
- Fry the bread and grate with garlic and pour the sauce.
- Cut the chicken breast diagonally and place the pieces on the toast on the leaves of the salad.Pour the sauce at the end.
Chicken with crispy crumbs for dinner
Ingredients:
- 4 chicken breast without skin
- 2 thick bread slices made of non -enfianized flour
- 2 teaspoons of dried herbs
- 400 g 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 and open the chicken breast in two halves.Next, throw them in the oven.
- Then hit the bread to the crumb and mix with the green.Mix tomatoes with garlic, vinegar and tomato puree.Cross the sauce along the chicken and sprinkle with bread crumbs.
- Bake the dish for 20-25 minutes until the chicken becomes soft.
- Cook the beans until they are cooked and serve them with chicken.