Proper Nutrition As A Factor In Maintaining Human Health

Proper nutrition is not a diet for a week or a month, it is a system that must always be followed. It helps to lose weight, avoid the development of serious diseases, feel in good shape. If you are thinking about PP, then you are on the right track!

As part of proper nutrition, you will have to sacrifice your taste preferences by giving up harmful foods. In addition, it will be difficult purely psychologically. But this will only be the first day. Don't believe? Then read on.

Categories of people who need to switch to proper nutrition

Most likely, you often heard the phrase "You are what you eat." The diet really to a large extent determines our appearance, well-being and health. From food we get not only energy, but also useful vitamins and minerals. Macro and micronutrients necessary for tissue and cell repair are also found in food. That is why proper healthy nutrition is the key to good mood, beauty and longevity.

It is simply necessary to introduce the principles of proper nutrition into your life for those people who

• has problems with being overweight and wants to become slimmer;

• thinking about the transition to a healthy lifestyle;

• does not want to acquire diseases caused by the use of harmful foods and their wrong combination;

• has diseases of the gastrointestinal tract, cardiovascular system, hormonal disorders and other chronic ailments;

• concerned that their family members are healthy.

Most often, proper nutrition is started to practice for weight loss. In Russia today, about 54% of men and 59% of women are overweight. This is due to the lack of food culture in people, the use of an unlimited amount of sweet, flour, fatty, refined foods, as well as non-compliance with the daily regimen and insufficient physical activity. Being overweight isn't just unattractive. First of all, this problem affects the state of health, being the cause of a large number of serious chronic diseases, namely: diabetes, stroke, fatty liver, etc.

It is simply impossible to consider all the nuances and aspects of proper nutrition within the framework of one article, because PP is a collection of a huge amount of knowledge and different approaches to the process of eating food. However, we will provide a number of general principles that will be useful to all those who decide to switch to a healthy diet. You will only need to adjust the suggested recommendations for yourself if necessary (for example, intolerance to certain foods).

What does proper nutrition mean?

We get most of the substances necessary for life support from food and water, therefore our health, psychophysical development, appearance, ability to work, mood, longevity and quality of life in general depend on their chemical and biological composition. No other factor has such a significant impact on our body as the culture of eating behavior.

Nutrition is responsible for ensuring the proper functioning of the body. From food we get proteins necessary for the construction of cells and tissues, enzymes and hormones; fats that support the functioning of the hormonal system and the elasticity of cell membranes, and carbohydrates that provide us with energy. If a person eats too much or not enough, it can lead to serious health problems.

Improper nutrition entails a delay in physical and mental development, reduced immunity, inability to withstand negative environmental factors, chronic fatigue, early aging and even premature death. Ladies who take care of themselves and look after their appearance know for sure that the condition of the skin directly depends on the health of the digestive system, which, in turn, is influenced by the food consumed.

What kind of food can be called right? It is difficult to unequivocally answer this question, because now there are already a large number of theories in this area, and nutritionists and nutritionists are developing new ones every day. You can find a lot of conflicting information: someone recommends giving up meat, eggs and dairy products, someone sees the main harm in sugar and salt, others suggest not to subject the products to heat treatment and combine them correctly. Obviously, any strict dietary restrictions cannot be suitable for everyone and be considered beneficial.

Scientists have proven that for the correct operation of such a complex system as the human body, it is necessary to consume both animal and plant foods. For example, a lack of iron found in red meat can cause severe anemia. Therefore, the essence of proper nutrition is not in limiting daily calories and following a strict diet, but in compiling a balanced diet that includes meat, cereals, fruits, vegetables, oils and fats.

The development of a power system is the most important task in the transition to PP. But you need to stick to it not from time to time, but constantly. Only then you will not be affected by the problems of obesity, hair loss and brittle nails, skin condition and the health of the whole organism as a whole.

Nata Gonchar is the founder of MIII, president of the Association of Nutritionists and Health Coaches.

How to choose the right individual diet?

The most accurate system for selecting an individual diet is the integrative nutrition model. What do we need to know about the person who is preparing an individual diet? Here are the data:

1. Gender, age, current body composition.

   The nutrition system should be based on whether we are a man or a woman, and also take into account the person’s age and physical activity.

2. State of health today (functional and laboratory studies for state markers). For example, one of the key markers directly for a nutritionist is working with macronutrient deficiencies (vitamin D, iron, iodine, selenium, magnesium, B12, B9).

3. type of metabolism.

4. Genetics of vitamin absorption, detoxification, carbohydrate and fat metabolism. For example, depending on a person's receptors, someone will absorb vitamin D better, and someone worse.

5. Place of residence and time of year outside the window. For example, there is an adaptation of enzyme systems to "native" products, or more frequent cases of diarrhea during the holidays (our gastrointestinal tract cannot digest exotic products).

6. Stress level and mental type.

7. Individual characteristics and taste and organoleptic preferences.

And the diet needs to be adjusted each time due to:

• Season change.

• Change in the health status of the client.

• Change in food preferences.

• Decrease or increase in stress levels and correction of mental type.

• Recovery of deficits.

That is, the selection of the optimal diet is an individual, painstaking work, regular checking and changing directions.

Simple principles of proper nutrition

How to switch to proper nutrition? First of all, you need to firmly decide to acquire this useful habit. Follow the basic recommendations below, which are approved by all nutritionists, and the result will not be long in coming.

The principles of proper nutrition:

• Stop eating fast food and limit sweets in your diet.

• Eat seasonal vegetables and fruits. Cucumbers and tomatoes from the greenhouse, as well as apples and pears brought from warm countries, are grown on fertilizers and treated with chemicals to extend their shelf life. Therefore, instead of the benefits of vitamins, you buy accumulators of nitrates and other harmful substances.

• Foods such as sugar, refined butter, white flour, and refined grains should be consumed as little as possible. They do not contain fiber, which is necessary for the normal functioning of the gastrointestinal tract and the preservation of beneficial microflora. You can replace them with whole grain flour, brown sugar or honey and unrefined vegetable oils.

• Drink more water. It is water, not coffee and juices that the body needs. The daily rate is different for everyone. Based on the ratio that for every kilogram of weight you need 30-35 ml of pure water. Eliminate lemonades and carbonated drinks completely - they are high in sugar.

• Eat protein foods. Protein is necessary for muscle recovery, it serves as a building material for cells. Such products include meat, fish, dairy products, mushrooms, nuts, seafood, eggs, seeds.

Cooking rules:

• Add a variety of cold-pressed vegetable oils to your meals. They are very useful, as they contain unsaturated fatty acids needed by the body. Make it a rule to always have several types of oils in the kitchen: olive, sesame, linseed, walnut and pine nut oils. Do not forget that unrefined oils are not used for frying, as they oxidize during the heating process and turn into oxidized fats that are harmful to the body.

• Prepare food properly. The less products are cooked, the more vitamins and nutrients are retained in them. For example, cereals and pasta should only be cooked for a few minutes. Italians, when preparing traditional pasta, always leave it aldente - a little undercooked. Meat and fish should not be eaten raw, as they may contain parasites. It is best to steam, boil or stew foods, but completely refuse frying.

• Eat fresh and natural foods. Include in your diet as little as possible processed foods and ready-made meals from the store. There are many chemical additives in such food: flavor enhancers, dyes, preservatives. They increase the load on the liver, retain toxins in the body, and worsen metabolism. It is better to cook a delicious chicken in the oven than to buy even the most expensive and high-quality sausage or sausages.

Meal mode:

• Stick to a strict diet. It is equally bad to take too long breaks between meals and constantly chew something. A complete diet is based on 2-3 meals, one snack is possible and everything is very individual. If the time between meals is more than five hours, then the body will repair cells. Yes, when a person has tired adrenal syndrome, then long pauses are bad, but in other cases it is not scary, and sometimes even useful. Get rid of the habit of eating in front of the TV. So you eat much less, and the feeling of satiety will come faster.

• Be sure to eat fruits and vegetables. Nutritionists recommend eating at least 300 grams of vegetables and the same amount of fruit every day. They contain essential vitamins and fiber. Slice an apple, cucumber, or carrot ahead of time and don't forget to take this healthy snack with you to work or on the road.

4 postulates of proper nutrition for weight loss

Proper nutrition for weight loss should be based on the following principles:

1. Don't Overeat

   Food intake is necessary for the functioning of our body. We get energy from food. Every person has a different calorie requirement. It depends on age, sex, height, weight and physical activity. In order not to gain excess weight, you need to consume as much energy as you expend. Our body spends calories not only on basic metabolism (breathing, organ function, mental activity), but also on physical activity.

    

   In adolescence, a person needs much more energy than in the elderly. During pregnancy, it is important for a woman to consume more vitamins and minerals. Those who engage in manual labor need to eat more than those who lead a sedentary lifestyle. On average, for women, the daily norm of kilocalories is 2000, for men - 2600.

2. Balance your diet

   It's not just how many calories you eat that matters, but what macronutrients they come from. Various nutrients, vitamins and minerals play a role in the functioning of the body. It is necessary to eat foods that contain both proteins, fats, and carbohydrates.

   Now diets are popular that require you to completely abandon any of the listed macronutrients. This can lead to a lack of essential nutrients and malfunction of the body.

3. Eat everything but in moderation

   Many people think that tasty food is by definition unhealthy and leads to weight gain. This is a misconception, since the quantity and frequency of meals is important. All food groups are important and should be consumed. It is only necessary to observe the proportions according to the pyramid of proper nutrition. It is worth limiting sweet, fatty, very salty and alcohol.

4. Create a varied menu

   Proper nutrition for every day provides a varied set of products from all groups. It is also important to vary the food within them. So, for example, you should try to eat a variety of cereals, vegetables and fruits, as they are rich in various vitamins and minerals. If the menu is complete, you will get all the necessary nutrients from food, and you will not have to take additional biological food supplements and vitamins.

   It is important to review your diet so that you do not eat the same thing every day. It happens that a person consciously does not use some products due to their intolerance or allergy. Then the menu becomes monotonous. Care must be taken to ensure that there are no nutritional deficiencies, and also to look for alternative sources of their receipt.

Useful and harmful products

Conventionally, food products are divided into "useful" and "harmful". Healthy food must be consumed daily, as it contains vitamins, minerals, micro and macro elements that are needed for normal life and maintaining health. Such food is easily digested, does not cause problems in the gastrointestinal tract and metabolism.

Useful products include:

1. Fresh vegetables, fruits and berries (contain a lot of fiber and vitamin C).

2. Buckwheat, oatmeal, rice, quinoa, millet, etc. (contain B vitamins, vitamin E, magnesium, potassium, folic acid).

3. Walnuts, hazelnuts, pine nuts, almonds, cashews (contain vitamins, fatty acids, protein).

4. Chicken meat, turkey (source of protein, amino acids, vitamins A, B, E).

5. Sea and river fish, shrimp, mussels, squid (contain protein, polyunsaturated acids, vitamins D, E, B12, calcium, phosphorus, zinc).

6. Fermented milk products such as cottage cheese, kefir, yogurt, etc. (contain calcium, protein, amino acids, A, B12, carbohydrates).

7. Green tea (contains vitamins, minerals, polyphenols).

8. Olive, coconut, sesame, linseed and other virgin oils (contain phospholipids, linoleic and other polyunsaturated acids, vitamins A, D, E).

9. Honey (contains vitamins, microelements, glucose, fructose, phytoncides, fast carbohydrates).

10. Whole grain bread (source of fiber, digestive enzymes, amino acids).

11. Eggs.

12. Legumes.

13. Offal (beef liver, cod liver).

14. Greens.

15. Seeds.

16. Sprouts.

These products, which make up proper nutrition, are useful and important for human health. Their use in the right combination and quantity is the key to longevity and excellent health.

It is recommended to boil cereals in water and eat them with vegetables seasoned with vegetable oil. Nutritionists do not advise combining cucumbers with tomatoes, as they interfere with the absorption of vitamins contained in each other. Meat, fish and poultry are best consumed with cabbage, zucchini, radishes and cucumbers. But fruits are advised to eat separately, either before or after the main meal.

It is better to exclude harmful products from the diet, or at least reduce their consumption to a minimum. They contribute to weight gain and slow down the metabolism, which leads to health problems:

1. Snacks (chips, crackers, salted nuts).

2. Alcohol.

3. Shop semi-finished products and fast food.

4. Pastries, especially sweet ones.

5. Products fried in oil.

6. Ketchup and mayonnaise.

7. Smoked products and sausages.

8. Sweets.

9. Fast food.

10. Packaged juices, carbonated drinks.

It is better to replace sugar with honey, and add quite a bit of salt to ready-made dishes. In the health food section, you can find salt that contains less sodium chloride and more beneficial minerals, such as sea salt or pink Himalayan salt.

Vitamins and minerals for the body

Components of a complete healthy diet

Nutritional density is the concentration of micronutrients needed by the body per 1 kcal. The more nutrient-dense the diet, the better for health. Vegetables, berries, and some animal products are among the most nutrient-dense, while grains and legumes are the least dense.

The principles of a complete diet:

• Quality water.

• Quality proteins, fats, carbohydrates and fiber in the diet.

• Sufficient amount of vitamins and minerals.

• Flavonoids and antioxidants in the diet.

• Probiotics and prebiotics in the diet.

• Superfoods in the diet.

• Replenishment of vitamin and mineral deficiencies.

• We reduce the amount of antinutrients and pro-inflammatory foods.

We present to your attention the main components of a complete diet.

Proteins are organic substances made up of amino acids. Necessary for the body as a building material for new cells and strengthening existing ones. They are the main component for the synthesis of enzymes, hormones and the functioning of the immune system.

All proteins are formed in the cell from 20 basic amino acids and only a part of them can be synthesized by the body.

Proteins of animal origin.

• Complete, close to the amino acid composition of human proteins.

• They have a high degree of digestibility - 90-95%.

• The share of protein in meat accounts for an average of about 20%.

• Poultry meat contains 15-25% protein, offal 15-20%.

• About 40% of the amino acids contained in the proteins of muscle tissue are irreplaceable.

Vegetable proteins.

One plant product does not contain all the necessary amino acids and proteins of plant origin, so they are called incomplete.

The most complete plant protein:

• Hemp seed protein is the most balanced and digestible vegetable protein. Of all plant proteins, the chemical structure is most similar to animal proteins.

• Amaranth can be put in 2nd place, its features: a lot of protein in the grain (11-19%). It has the highest coefficient of proximity to animal protein (75%). In terms of lysine content, no other plant can compare with it. According to the content of threonine, phenylalanine, tyrosine and tryptophan, it is equal to milk protein.

• Oats and buckwheat can be put in 3rd place in terms of the balance of the amino acid composition.

Basic Rules:

#one. Variety of species.

• animal: chicken, turkey, rabbit, wild-caught fish (various), eggs, cottage cheese, cheese, goat cheese;

• vegetable: lentil, mung bean, chia seeds, vegetable protein.

#2. The combination of 50/50 vegetable and animal.

Without protein, normal functioning of body cells is impossible. This is a building material that is the basis for the formation of skin, hair, nails, cartilage, blood vessels, capillaries, internal organs and muscles, including the heart. In addition, the functions of protein include the transport of oxygen and nutrients to all organs and tissues, the production of certain hormones and enzymes, and the fight against toxins. In a word, a sufficient intake of protein is necessary not only for athletes and bodybuilders, but for every person.

Organic compounds that are composed of esters of glycerol and fatty acids.

A lot of fats are concentrated in the subcutaneous tissue and in adipose tissue, they are also found in muscle tissues and the liver.

Fatty acids are classified according to their molecular structure. One of the characteristics of fatty acids is the degree of saturation:

• Saturated;

• Monounsaturated;

• Polyunsaturated.

The degree of saturation of a fatty acid is determined by the number of double bonds between carbon atoms in its molecule. If all bonds in the molecule are single, then the fatty acid is classified as saturated.

The most resistant to damage, to frying, to thermal decomposition are saturated fats (their bonds are strong). It is advisable to fry, protecting the oil: for example, add a little water so that it boils away at the end, or add spices - turmeric, its antioxidants, to protect the oil from decomposition.

Basic Rules:

1. Fry in oils: coconut, avocado, ghee.

2. Raw - linen, olive, sesame, hemp, pumpkin, grape seed - the first cold pressing.

3. Natural fats - avocados, nuts, fish, eggs, flax seeds, hemp and chia.

4. Eliminate plastic fats - refined oils, hydrogenated oil, trans fats.

Organic compounds found in all living organisms.

The main function of carbohydrates is to provide the body with energy. Although carbohydrates as sources of energy can be replaced by proteins and fats, nevertheless, the absence of carbohydrates in food can adversely affect health. The absence of carbohydrates in food is manifested by symptoms resembling starvation. There is a rapid loss of water and sodium.

Simple carbohydrates:

Water-soluble white crystals, sweet tasting, rapidly absorbed, substrate for fermentation reactions. They have a higher glycemic index, cause jumps in insulin in the blood.

They are found in juices, fruits, sweets, rolls, potatoes and white rice.

Complex carbohydrates:

In addition to polysaccharides, they contain fiber necessary for normal digestion of food. The chemical structure of complex carbohydrates is such that they gradually release energy without causing a sharp release of sugar into the blood. Thanks to them, after eating, a feeling of satiety is maintained for a long time. The source of slow carbohydrates are vegetables, legumes, cereals, whole grains.

Basic Rules:

1. Women's cereals (green buckwheat, millet, quinoa, amaranth) with soaking for 12 hours.

2. Starchy vegetables (beets, pumpkin, carrots, tomato, eggplant).

3. Natural sweets - 100% chocolate with berries, fruits, berries, dried fruits.

4. Choose carbohydrates with a low glycemic index (a relative classification of carbohydrates in foods depending on how quickly/how strongly they raise blood glucose levels).

The lack of carbohydrates is manifested by rapid fatigue, lack of desire to engage in vigorous activity, poor health. However, excessive consumption of carbohydrates is fraught with obesity, atherosclerosis and diabetes. Be especially careful with simple (or fast) carbohydrates.

A food component that is not digested by the digestive enzymes of the human body, but is processed by beneficial intestinal microflora.

Functions of fiber:

• gives a feeling of fullness;

• slows down the intake of sugar;

• forms a protective layer on the surface of the intestine;

• improves the outflow of bile;

• normalizes cholesterol levels;

• is food for microflora, absorbs toxins and their metabolites.

Basic Rules:

1. Soft and natural from vegetables and fruits.

2. Greens in prepared form - smoothies from green vegetables.

What kind of water can be called high quality?

• Water must be purified from heavy metals and bacteria, from pollutants and toxic substances. But at the same time, the water should not be sterile.

• water pH. Hydrogen index, which reflects the concentration of free hydrogen ions in water and shows the degree of acidity and alkalinity of water. The ideal pH of water is 7.5-8.0.

How to increase your water intake (recommendations for adults):

• carry water with you at all times;

• drink in small sips throughout the day;

• glasses of water can be drunk only in the morning on an empty stomach - about 2 glasses.

Essential micronutrients. Based on solubility, vitamins are divided into fat-soluble - A, D, E, K, and water-soluble - C and B vitamins.

Fat-soluble vitamins are stored in the body, where they are stored in adipose tissue and the liver. Water-soluble vitamins are not stored in significant amounts and are excreted in the urine if they are in excess. This explains the high prevalence of hypovitaminosis of water-soluble vitamins and hypervitaminosis of fat-soluble vitamins.

The most nutrient-dense foods (according to common deficiencies):

Vitamin A (highest to lowest): liver, red meat, poultry, fish, shells, carrots, onion family, dark green leafy vegetables, sweet potatoes.

Vitamin D (highest to lowest): fish, grain-fed dairy cows, oysters, eggs (farmed chickens), shrimp, shells, mushrooms, tofu, cod liver.

Vitamin E (highest to lowest): nuts, seeds, green vegetables, avocados, olives, organic meats, shells, unrefined vegetable oil, oily fish.

Vitamin K (from highest to lowest): eggs, full-fat dairy products from grain-fed cows, liver, fish, cruciferous, asparagus, cucumbers, plums.

Vitamin B6 (highest to lowest): Peppers, onion family, pistachios, liver, fish, meat, sunflower seeds, garlic, dark green leafy vegetables.

Vitamin B9 (highest to lowest): Organic meats, green vegetables, legumes, beets, asparagus, avocados, papaya, strawberries, seaweed.

Vitamin C (from highest to lowest): rose hips, citrus fruits, cruciferous, leafy vegetables, peppers, kiwi, berries, tropical fruits, melons, herbs, sweet potatoes.

Macronutrients:

Contained in the body in large quantities: from a few grams to hundreds of grams. They are part of the main tissues: bones, blood, muscles. Macroelements include: sodium, potassium, calcium, phosphorus, iron, magnesium, chlorine, sulfur.

Trace elements:

Chemical elements present in organisms in low concentrations (usually thousandths of a percent or less). The group of trace elements includes: zinc, iodine, fluorine, silicon, chromium, copper, manganese, cobalt, molybdenum, nickel, boron, bromine, arsenic, lead, tin, lithium, cadmium, vanadium and other substances.

Flavonoids are found in plants, leaves, roots, flowers, fruits, wood.

Berries and fruits containing bioflavonoids: chokeberries, black currants, blueberries and blueberries, cranberries, red currants, kumquats, black currant juice, grapefruit, lemons, limes, red grapes, raspberries, oranges, cherries, strawberries, pears, plums, apples , bananas, apricots.

Basic Rules:

1. Rainbow on the plate - at least 3 colors of vegetables in one meal.

2. Berries - protein smoothies with berries and soaked nuts.

Substances that inhibit the processes of oxidation in the body.

Foods containing antioxidants: Brazil nuts, wheat germ oil, rosehip tea, cranberries, blueberries, black plums, pistachios, almonds, parsley, turmeric.

A nutritious diet should include adequate amounts of probiotics and prebiotics.

Probiotics: Coconut yogurt, fermented juices, fermented drinks, nut cheese (sesame, almonds, etc.), apple cider vinegar, fermented vegetables.

Prebiotics: chicory root, onion, garlic, unripe bananas, artichokes.

Antinutrients are antisubstances found in foods. But, in addition to the beneficial effect of the product itself, they harm a person in a certain way, affecting him.

Minimize or exclude:

1. Sugar - removes magnesium, chromium, vitamin C antagonist.

2. Coffee is an antivitamin, causing problems with the absorption of group B and vitamin C, as well as magnesium (leads to stress).

3. Gluten - contains opioid peptides - gluten exorphin, gliadorphin. It damages the walls of the intestine, seeping through them causes autoimmune lesions in the thyroid gland, and a number of other autoimmune diseases. It is found in several cereals, particularly wheat and related cereals such as: semolina, bulgur, durum wheat, einkorn wheat, spelled, barley, malt, rye, kamut.

4. Lactose - contains A1 betacasein, which under the influence of intestinal microflora is converted into an opioid peptide - casomorphin. Contained in dairy products.

5. Yeast - similar to gluten, can lead to the development of food intolerances, allergies and autoimmune diseases.

Add one or more superfoods to your diet every day:

Spirulina. Algae over 1 million years old! It contains more than 200 minerals and combines this with high nutritional value - it contains all 8 essential amino acids, and 70% of easily digestible protein!

Aloe vera. Anti-allergic and anti-stress remedy, natural adaptogen. Accelerates cell regeneration processes, stimulates collagen synthesis. Aloe vera juice is rich in vitamins, minerals, fiber and enzymes.

Wheat sprouts. Contains the amino acids lysine and tryptophan, 70-80% chlorophyll, active iron, 19 amino acids, 90 out of 102 important minerals! Natural biostimulant, immune assistant, source of additional minerals, enzymes and amino acids.

Turmeric. Natural antiseptic and antibacterial agent. Natural liver detoxifier. It has a pronounced anti-cancer effect, against several types of cancer.

Matcha tea. Matcha is a fine powder of quality tencha green tea. Due to the fact that tea is consumed in powder form, this greatly increases its benefits! First of all, matcha is an antioxidant, lowers cholesterol, promotes concentration, and increases energy levels. Contains iron, potassium, calcium and a significant amount of protein!

Ginger. Antimicrobial, immunostimulating effect, beneficial effect on the entire process of digestion. Protects against colon cancer. Ginger is a catalyst for metabolic processes, lowers the level of sugar, cholesterol and blood clotting. Being a probiotic, it has a stimulating, carminative effect on the intestines. It is recommended to use fresh daily, as a seasoning or a base for tea.

Pistachios. The main reason pistachios make this super list is their direct effect on adiponectin hormone levels. This is a hormone that turns fat accumulation on and off! Its amount may be reduced due to genetic problems, or may be due to chronic insufficiency of subcutaneous fat and, as a result, breakdown of metabolic mechanisms and accumulation of visceral fat. Pistachios are also a good source of resistant starch! The consumption rate is up to 30-50 grams per day!

cocoa beans. The main value in them is epicatechin, a flavonoid that protects the heart and blood vessels, natural bitterness. The second value is the protector of the nervous system - magnesium! Beans are also rich in chromium and unsaturated fatty acids! Naturally increases the level of the hormone of happiness - serotonin. 

Recommendations for compiling a daily diet

After waking up, drink a glass of water before breakfast.

The formula for the perfect breakfast:

• Fats up to 65%

• Protein 20%

• Carbohydrates 15%.

The formula for the perfect lunch:

• Protein 25%

• Fats 15%

• Fiber (greens and vegetables) up to 60%.

Ideal scheme for lunch:

• protein;

• warm (in the cold season) vegetable soup (warm okroshka or miso);

• fresh herbs and vegetables.

Dinner is eaten not only by us, but also by our bacteria, so it should be rich in fiber.

The Formula for the Perfect Dinner:

• Carbohydrates up to 75%

• Fats up to 15%

• Protein up to 10%

Ideal scheme for lunch:

• Large bowl of vegetable salad with probiotic dressing - 3-4 types of vegetables: boiled, baked, fermented, raw.

• A small amount - legumes, cereals, mushrooms, algae, etc.

9 tips for a healthy diet

Proper nutrition is a healthy habit that takes 21 days to consolidate, according to experts. If you decide to follow it, it is important not to deviate from the intended goal even a step, then you will achieve the result. Follow our simple tips to make the transition to PC easier:

1. Answer for yourself why you want to change your habitual diet. It is important that you clearly understand the reason for your choice. For example, the goal may be to lose a few pounds, improve appearance or improve the body as a whole.

    

2. Keep a food diary. This is important to reinforce the habit of eating right. It will help you analyze what mistakes you make. You can use one of the special applications, paid or free, which are presented in a wide variety in the AppStore and GooglePlay. Install the program on your phone and control your food intake throughout the day. When you learn to eat right without a diary, the application will not be needed.

3. Change your diet gradually. If you immediately give up your favorite, but not very healthy dishes and start eating only healthy food, this will lead to depression and a breakdown. Introduce a new habit by smoothly replacing one product with another.

4. Don't be categorical. If you cut out dinner completely or stop eating desserts, chances are you won't last long. This will only lead to the fact that the phrase "proper nutrition" will disgust you. Allow yourself goodies, but little by little in the morning. And for dinner, eat something light, such as eggs, chicken, cottage cheese or fish.

5. Eat at home. Do not visit cafes and restaurants until you finally introduce proper nutrition into your life. This will make it easier for you to give up unhealthy foods.

1. Don't go shopping with an empty stomach. The feeling of hunger will definitely force you to buy something that is not included in the diet of proper nutrition.

2. To follow the diet, set reminders on your phone for meals and drinking clean water.

3. Connect with those who share your aspirations. In a circle of like-minded people, it is much easier to stick to new good habits. It's great if your family supports you. Then family dinners will not turn into a real test.

4. Pay no attention to those who will condemn your new taste preferences. Learn to adequately respond to attacks from the outside. And stop going to tea parties at work, where you will definitely be tempted by sweets and cakes.