How to start eating the right?Detailed instructions on how to come to proper nutrition and prepare a menu for each day.
Proper nutrition to lose weight for each day - where to start?A detailed guide with a menu, recipes and conditions of proper nutrition.
Proper nutritional conditions
What is the right nutrition and what you need to remember when planning a healthy menu.
Eat vitamins
Many begin to adopt various additions and multivitamins from the correct quantities of vitamins and without physicians.Remember, only a medical examination will help you understand the lack of lack.In addition, many vitamins can damage.Thus, the vitamins and useful minerals are better to get from food, not from the tablets.A diet of all grains, vegetables and fruits will provide everything necessary in the body.
Give up packed water
It seems to us that the juice is part of the right home nutrition.However, the packaged fruit nectar is more harmful than useful due to high sugar content.Many types contain high concentration sugar where the fruit juice is difficult to cope with the body.Reject the dishes as part of proper nutrition and trust in all fruits for weight loss.After all, in turn, they are satisfied with useful substances and antioxidants.
Become greased
Proper nutrition for women is not rejecting oils.Of course, there are fat oils, but it is also useful for our body.They do not benefit only, but also play an important role in maintaining the internal organs and keeping a healthy temperature.Also, Vitamins A, D, E and K are absorbed only with fats by the body.Limit the consumption of saturated oils that increase trance and cholesterol.And add unsaturated oils for proper nutrition for each day."Good" oils reduce poor cholesterol levels and have a positive effect on heart functioning.Unsaturated Oily Basic Products:
- Avocado
- Seed
- Fish
- Soybeans
- Linen oil
- Olive oil
Eat natural food
What is natural useful food?All grains without fruits, vegetables, excessive processing.When processing, manufacturers add sugar, sodium, carbohydrates and oils that are very harmful to the body.
Eat carbohydrates
Do you need carbohydrates for proper weight loss?!However, it is important to understand which specific carbohydrates you eat.The best sources of carbohydrates are raw grains, fruits and vegetables.White bread, high-scale products and bread products are unhealthy sources.Are the contributions to weight gain.
Salt using meme mine
Salt, white death is habit to think.Sodium also affects the body in the right dose.Salt regulates healthy blood pressure, but a high sodium in the blood increases him.Just give up the products with a high processing of a large amount of salt.As part of the relevant home feeding for women, the recommended daily sodium dose is less than 1500 mg.But it is better to adapt the dose to the doctor.
Drink water
Water is the necessary part of weight loss and proper nutrition for a healthy life.The water is in each body, tissues and cells of our body.We will not maintain normal body temperature without fluid, maintain the spinal cord and oil.
Eat red meat
If you are not a vegetarian, pull red meat to the diet, but in small parts.Be careful of red meat, can incite diabetes, cancer and cardiovascular diseases.
To give up fast food
Fast food fans should think or healthy food damage the body in a long time.Today you feel good and can be diabetes, heart disease and high pressure, including health problems after regular use of a ten-year "fast" meal.Shine the passion for frost potatoes and usually fast food and replace passion with the number of fruits and vegetables in your diet.The body will thank you.
Read the contents of the products
Sounds a little bored, but health is not only given.Download applications you can find information about most harmful additions, substitutes and preservatives.Make a conscious choice and understand the products you eat.
Eat in small parts
Proper nutrition to lose weight every day is a balanced diet without excessive nutrition.Eat in small parts that will provide you with the desired energy and useful items.
Pamper yourself with your favorite dishes
It sounds attractive, what is the catch?Pamper yourself with pizza or desserts is completely normal.The most important thing is to know the size.In addition, try to "protect" the delicious ones, for example, choose a pig for pizza.
Don't give up on breakfast
Breakfast is an important part of the relevant home nutrition for women.Stand early in the morning and enjoy a healthy breakfast.The refusal of breakfast is fast snacks during the day.
Don't eat low -fat products
Don't fool yourself!The more exhaust products to compensate with the taste, the most used products contain more salt and sugar.Oil-free dairy products do not benefit.
Eat fiber
The fiber "bad" decreases the "bad" cholesterol level in the barley, oatmeal, apple and beans.On the day, ten grams will help reduce the overall level of cholesterol to improve the condition of the body.Please eat oatmeal with fruit for breakfast to fill with a useful fiber for all day.
Proper nutrition products
Different products of proper nutrition to lose weight for each day include:
- Fruits and berries including avocados, bananas, orange, greens, strawberries and apples
- Egg
- Including meat, beef, chicken, Turkey and lamb
- Hazelnuts and seeds including almonds, coconuts, walnuts and hazelnuts
- Vegetables including Kushkonmaz, cabbage, sweet peppers, carrots, potatoes, broccoli, cucumber, tomatoes and onions
- Fish and seafood including Sardina, Mollusks, Crabs, Tuna, Trout, Shrimp and Squid
- Grains, including brown rice, oatmeal, Hercule, buckwheat and film
- Legums, including green beans, red and white beans and lentils
- Dairy products, including milk, yogurt, cheese
- Vinegar
- Chocolate
Proper Nutrition for Women: Menu every day
We offer a simple food designer for planning the correct menu for each day.Given your individual daily calories, select the size of the parts and products.
Breakfast
Take metabolism using breakfast.As part of the first meal, protein products are better to eat a sandwich, such as omelet, salmon or lean ham, as well as milk containers.For example, a toast of black grain bread and fruits, be sure to add useful carbohydrates and fiber to breakfast.Remember that it is better to go through the food better than breakfast.
Snack
The small frequent parts help control blood sugar.So be sure to take a break for a healthy snack.For example, strengthen the yogurt with a handful of nuts, mussels or a banana.
Lunch
A healthy lunch is a mixture of protein and carbohydrates.Saturated products with complex carbohydrates are accused of energy and growing performance.An excellent choice for lunch is the salmon or chicken in a rye bread with low-fat content vegetables or dairy products.You can also have dinner with the soup with beans and rye bread.
Snack
To start eating, strengthen a handful of dried fruit, seeds or nuts.Another option is bitter or dark chocolate slice.For example, pick up the low-and-calorie snacks for apples or bananas.
Lunch
Dinner also has the right to be.At the end of the day, combine proteins, oils and fibers.For example, chicken elephant adjust vegetables or salmon, squid or cooked vegetables or baked vegetables or beans, paste it with canvas or olive oil.Alternative side dishes - brown rice, movie or pasta
A healthy dinner is a mixture of proteins and carbohydrates.
Proper Nutrition Recipes
Protein Pancake for breakfast
Ingredients:
- 200 ml cream
- 1 egg
- 200g spinach
- 170 Q buckwheat flour
- 1 teaspoon of bread powder
- A pinch paprika
- Olive oil to fry
Preparation method:
- Put spinach in a stove and pour hot water.Stir cream and eggs in a separate bowl.Pour the water from spinach and drag together eggs and cream until a homogeneous mass.
- Put all the dry ingredients and 1 teaspoon of salt in one bowl and gradually add puree from spinach.If you get too thick mixed, add a little water to the state of liquid dough.
- Heat the ceiling and prepare Pancake to the appearance of bubbles over medium heat.Serve with an egg paste.
Open a sandwich with chicken for lunch
Ingredients:
- 2 chicken breasts without skin
- 1 teaspoon sunflower oil
- Salad leaves
- 2 tablespoons Greek yogurt
- 1 tablespoon fried parmesan
- 1 teaspoon fresh lemon juice
- 2 thick bread
- 1 small garlic
Preparation method:
- Heat the ceiling.Lubricate the chicken with oil, close with salt and pepper and throw it in a 7 minute pan until cooking.
- Then, break the leaves of the salad.Mix the yogurt, parmesan, lemon juice with 1 tablespoon of water.
- Fry the bread and rub with garlic and pour the sauce.
- Cut the chicken breasts diagonally and put the pieces on top of the salad leaves.Pour the sauce at the end.
Chicken with crispy scraps for dinner
Ingredients:
- 4 chicken breasts without skin
- 2 thick slices made of non-thick flour
- 2 teaspoons dried herbs
- 400g chopped tomatoes
- 1 garlic
- 1 teaspoon of balm vinegar
- 2 teaspoons tomato puree
- 350 g frozen green beans
- A handful of parsley
Preparation method:
- Heat the oven to 190 degrees.Divide and open the chicken breasts in half.Then, throw in the oven.
- Then knock the bread crumb and mix with greens.Mix tomatoes with garlic, vinegar and tomato puree.Demise the sauce along the chicken and sprinkle with bread crumbs on top.
- Then, cook the meal for 20-25 minutes until the chicken is soft.
- Boil the beans until the cooking and serve with chicken.