12 rules of healthy eating
A lot depends on how our nutrition is
organized: hair growth and color, sexual activity, but especially our health.
It must be protected from youth, so we tie it with exhausting diets,
uncontrolled gluttony and start a new stage of our life under the banner of
proper nutrition.
Proper nutrition is not a diet!
And it is necessary to understand immediately.
In contrast to the correct nutrition system, all diets are short-term, because
a person cannot last on just vegetables and water. But proper nutrition
throughout life is simply necessary! Say goodbye to colds, sores and a long
choice from many diets, problem skin and extra pounds. A well-chosen nutrition
system will help to cope with all these problems. Not everyone can convince
themselves to give up fatty foods, hot dogs and hamburgers. As with a diet,
there are rules and prohibitions. And although there are not so many of them,
you will still have to curb your gastronomic desires and adapt to a certain
diet. It is most difficult in the first weeks, when every time in a store or
restaurant you will have to remind yourself of the new principles of life and
limit yourself. But what a character training. Die-hard dieters will probably
find it easier at this stage. But then some problems will start, because their
body is not used to long periods of self-restriction in food. By the way, you
can include your significant other in the regime of proper nutrition. After
all, it's easier together, and he (she) will be happy with such trust on your
part.
It is important to note that for every person
who has any chronic diseases or is constantly sick with or without a reason, it
is mandatory to consult a doctor when drawing up a nutrition plan. Maybe you
need not just the right, but therapeutic nutrition. Today, there is enough
information on this issue in various folk medicine handbooks, but it is better
to pass tests in a specialized institution.
12 principles of proper nutrition:
1) Frequency. One of the main rules of
proper nutrition is the need to eat several times a day - preferably at least
3-5 times, but in small proportions and at the same time.
2) Diversity. Food should be varied and
not too extravagant. You don't have to become a sadomasochistic maniac who
tries to force-feed himself some spinach or cauliflower, hated since childhood.
but still, it is not possible to get out without suffering. The amount of
fatty, fried, spicy and sour food will have to be limited. The human body needs
a huge amount of organic and mineral substances for normal functioning, and
they must be present in your diet.
3) Gradualness. It is difficult to
immediately give up the usual diet, so include "healthy" foods in
your diet gradually. Buy yourself or give your girlfriend (wife, mother,
grandmother) a steamer. It will preserve all the useful substances contained in
the products, and at the same time it will protect you from fats. Also, you
should consume salt and sugar.
4) Energy balance. People are like
bunnies from the famous battery commercial. They will not reach the finish line
and will not get to the evening joys if their energy reserves are exhausted.
Food must fill our energy losses and the nutrition system must take this into
account.
5) Breakfast is mandatory. It should be
full and varied - coffee with a bun and cheese is clearly not enough. The best
option is to return to childhood to oatmeal and buckwheat. What is to
everyone's taste. If there is no time in the morning, and no one to cook, you
can snack on an apple, banana or yogurt. It is good to eat an egg in a scramble
or an omelet and instead of coffee drink a cup of freshly brewed tea,
preferably green and of course without sugar.
6) Eat on schedule. You can take wheat
bread, a muesli bar, a mixture of dried fruits with nuts, an apple or a piece
of cheese to work or to the institute. All this will help you stay in a good
mood until lunch. For those who work in the night shift, you cannot refuse to
eat, and you must eat something sweet (glucose will help the body cope with
stress and will nourish the nervous system by putting it to sleep).
7) Dilute the diet. During lunch and
dinner, do not forget about thick soups. They promote better digestion and do
not overload the stomach. The amount of alcohol should be reduced. Drink juice,
tea or mineral water without gas. But forget any carbonated water like a
terrible dream. Any carbonated water has a negative effect on the
gastrointestinal tract.
8) Sweet does not mean useful. Sweet
lovers are advised not to abuse cakes and pastries with cream, a lot of
chocolate. Useful, for example, fresh cheese with fruits or berries, marmalade,
honey. By the way, contrary to established opinion, it is better to eat
desserts before the main meal - this will help reduce appetite and prevent
overeating. Fruits eaten at the end of a heavy lunch or dinner take too long to
digest and lose all useful substances. It is better to indulge yourself with an
apple, orange or banana between meals or right before a meal.
9) Don't forget about genes. When
choosing products, try to delve into the genealogy of your family. For example,
if your ancestors are from the North, then fish and meat dishes are welcome in
your food system, but exotic fruits are not allowed to enter. Perhaps the genes
have not yet had time to "get used" to this type of food, which,
however, does not prevent you from setting up a small experiment.
10)
Fruits
and vegetables are necessary. This is one of the foundations of proper
nutrition. They must be present in your diet. They contain dietary fibers and
vitamins that are so necessary for our body. A lack of fruit in the diet can
cause thirst (having to drink a lot, increases the load on the heart and
kidneys) and the need to take "banked vitamins", which are
significantly different from natural analogues. But you should not eat only
fruits and salads for days, as this leads to upset stomach and other problems
related to the digestion process, because the protein in vegetables, so to
speak, is not enough.
