Healthy eating is not only a good figure, but also a solution to many health problems, significant savings and care for the environment. Fortunately, this process does not require a complete rejection of your favorite foods, and it is easy to start eating right. If you follow the following rules, then your diet is not as bad as it may seem.
Healthy eating is not only a good figure, but also a solution to many health problems, significant savings and care for the environment. Fortunately, this process does not require a complete rejection of your favorite foods , and it is easy to start eating right. If you follow the following rules, then your diet is not as bad as it may seem.
In half an hour of planning a menu for a week, you will receive many benefits: a varied and healthier diet , reduction of food waste, savings, optimization of routine. Preparations help a lot to spend less time in the kitchen on weekdays and eat healthy - for example, cooking broth for soup or grains for whole grain bowls. You can do it every weekend or once a month and freeze. So you will have no reason to reach for semi-finished products even after a very hard day. Healthy recipes for the whole family are very easy to find on the Internet.
According to WHO recommendations, you should eat at least 400 g of fiber per day. This is about 5 large vegetables and fruits. A sufficient amount of dietary fiber in the diet regulates the level of sugar and cholesterol, removes harmful substances. You have a huge choice, the main thing is not to forget that fruits contain more sugar and that potatoes contain a lot of starch, not fiber. For those who do not like vegetables, it is easy to disguise them - add cutlets to the minced meat for softness or to fruit smoothies, prepare a fragrant sauce based on chopped vegetables and greens.
Complete rejection of animal products is harmful to health and requires the right approach: proteins and iron from legumes and vegetables are absorbed worse than from meat and eggs . Because of this, you need to think carefully about plant substitutes and monitor the level of the necessary trace elements. However, animal products are more fatty at a lower volume, and the meat industry is more environmentally damaging. It is important to maintain a balance. For example, switching to a Mediterranean diet with a predominant amount of vegetables, legumes, fish, eggs and cheese.
According to the recommendations of the WHO, the ratio of BZV should be 1:1:4. It is easy to imagine it in the form of a plate divided into 3 parts: ⅔ is occupied by carbohydrates, ⅓ - proteins and fats. For example, a large side dish of rice with vegetables and fish, which combines proteins and fats. Special services will help to calculate BVH in a complex dish such as soup or stew.
If you know how complex carbohydrates differ from simple ones and in which products they are found, you are already on the way to proper nutrition . If not, it's time to learn. Simple carbohydrates (sugar, refined flour) give the body a quick jump in energy, but they easily turn into fat deposits. And complex carbohydrates (cereals, vegetables, legumes, nuts) are absorbed slowly, providing a long-lasting feeling of satiety and an even release of energy.
The norm of salt consumption per day is up to 5 g (less than a teaspoon), sugar - up to 50 g (about 2 tablespoons). With an excessive amount in the body, they lead to excess weight, swelling and cardiovascular diseases. Unfortunately, these substances are contained in almost all raw and industrial products , so it is quite difficult to clearly control their consumption. Because of this, doctors recommend not to get carried away with sweet and salty food, read the composition of products and taste dishes before adding seasonings.
If you do not have individual restrictions or a medical diet, specialists recommend eating 4-5 times a day with an interval of 3-4 hours. This is necessary so that energy is spent evenly and does not turn into fat reserves, and the digestive tract is not overloaded. Try to monitor your diet : how much food you put on your plate and how much is enough to fill you up. Most likely, you need less food than you normally consume. It's also easy to confuse hunger with thirst: if you want to have a snack before lunch or dinner, try drinking a glass of water and waiting 10 minutes.