How to effectively combine healthy foods for the beauty of the body and for performance? We offer options. Find out our secrets for combining your favorite goodies.
What is food for us? - A source of taste pleasure, firstly. And energy, secondly. This is how we perceive it. To maintain beauty and health, it is easier for us to pay for cosmetic procedures, instead of balancing the diet and eating healthy foods, getting the necessary elements from simple and favorite dishes. And if you also think badly, maybe you need to “feed your brains”. About the right "food" combinations that "heal" the body and mind. Let's talk?
Made for each other
The products offered are tasty and nutritious in their own right. But "working" in pairs and uniting, their usefulness brings maximum benefits. In the TOP list of "eleven", healthy foods that can complement, enhance, increase at times the beneficial properties of "a neighbor in misfortune to be eaten."
What does the body and figure need for harmony and admiring glances? - Natural products. Balanced diet. Rejuvenating effect… The list is not finished.
What does the brain need - a "greedy" organ that consumes 20% of all calories and 60% consists of lipid (fat-containing) cells? - Clear thinking. Fast reaction. Food without preservatives. Antioxidants. Favorite vitamins. Favorite elements are glucose, omega-3 and omega-6 fatty acids.
So, 11 almost perfect couples.
What is proper nutrition?
The term "proper nutrition" does not mean something supernatural, invented in space, or the like. Everything is extremely simple here.
This is a balanced diet , in which there is enough of all the useful things our body needs, such as macro- and micronutrients.
In short, your diet should have enough proteins, fats, carbohydrates, vitamins and minerals. If this is not the case, then your diet will not be correct.
And all these diets that seem to help you transform your body on one bread and kefir are very far from proper nutrition.
The main principle of "proper nutrition" is the preservation and improvement of health . There will not be much health on bread with kefir. It can lose weight and succeed, but it’s unlikely to live a long and happy life.
Green tea and lemon: a duet of vivacity and aroma
The components of a cup of hot green tea, caffeine and theanine, increase alertness, help focus and be attentive. Theanine also reduces stress by replacing the lullaby at night. Natural antioxidants do each their own. Catechin energizes, slowing down the aging process. Theobromine speeds up metabolism, stimulating the release of stored fat. Green tea "gives" the skin protection from UV rays. Neutralizes the feeling of hunger.
Lemon does not need a detailed description. Its loading dose of "ascorbic acid" enhances the effect of tea catechins, leaving 80% in the body for use.
Recall that the temperature of tea should not exceed 56 ° C. Clarity of consciousness "provokes" warm or moderately hot tea. The first brew "pulls out" 50% of the nutrients, the second - 30%, the third leaves 10%. And on the fourth ... nothing. In the zest of a lemon, vitamin C is almost 3 times more than in the pulp.
So you will think - is it worth brewing tea twice or is it better to gnaw on a lemon peel?
Metabolic diet: a path to beauty and health
One of the main methods of treating metabolism, along with increasing the level of physical activity and quitting smoking and alcohol, is a special diet, which is significantly different from conventional weight loss methods. With metabolic syndrome, there is a significant increase in the flow of fatty acids into the blood, causing atherosclerosis and liver pathology. Therefore, the metabolic diet should primarily provide a decrease in the level of fatty acids in the blood and at the same time promote weight loss and lower blood pressure.
Employees of the World Health Organization, who have been studying cases of metabolic syndrome for several decades, have developed their own version of a diet that has a positive effect on the hormonal system. The main principle of such a weight loss program is to reduce the calorie content of the diet.
The diet for metabolic syndrome is a completely balanced diet, which includes all the substances necessary for the body and does not have any contraindications. This dietary technique allows you to limit the synthesis of fat-accumulating hormones (estrogens and insulin) and stimulate the production of fat-burning ones (testosterone, somatropin, adrenaline, etc.). You can adhere to such a program for an unlimited amount of time without risking exacerbation of chronic diseases or harming your health.
In order for the metabolic diet to give the expected results, a number of rules must be followed.
Golden Rules of the Metabolic Syndrome Diet
- Refusal of fried foods in favor of baked dishes;
- Limiting the use of salt, canned food and semi-finished products.
- Reducing the consumption of meat and animal fats (low-fat meat dishes are allowed to be consumed no more than once a day, and no more than six times a week).
- The predominance in the diet of cereals, vegetables and fruits, pasta from durum wheat, cottage cheese and sour-milk products, wholemeal bread.
- The inclusion in the menu of foods rich in magnesium - nuts, legumes and dried fruits that help maintain the cardiovascular system.
- Exclusion from the diet of easily digestible carbohydrates (daily dose of sugar should not exceed 20 grams).
- Eating small meals, at least 6 times a day.
- Measured and slow food intake. Scientists have noticed that people with metabolic syndrome eat too fast. As a result, nutrients do not have time to be absorbed into the blood in sufficient quantities, causing a feeling of satiety only when the stomach is full.
- To prevent discomfort from flatulence in the first weeks of dieting, it is recommended to take enzyme preparations.
Variations on an apple-chocolate theme
Healthy foods are apples and dark chocolate.
“An apple for dinner and you don’t need a doctor,” people say. Apples are low in calories. The catechins in the peel activate the gray matter, increasing intelligence. Chocolate flavonols invigorate the brain during overwork and help “wake up” in the morning. Endorphins evoke feelings of pleasure by stimulating positive moods and thoughts. In case of force majeure, bitter chocolate with more than 75% cocoa will help, so that at the right time, give a worthy rebuff to opponents and relieve stress from the emergency. The delicacy, although uplifting, is almost not “deposited” on the waist and hips.
Catechins contained in apples and dark chocolate quercetin “in a bundle” strengthen the immune system, reduce fragility and capillary permeability, improving blood circulation in the brain.
Tomatoes and beef liver - simple and tasty
Tomato lycopene is an antioxidant that protects the skin from UV radiation and free radical damage. Carotenoids are "responsible" for external beauty.
The liver is the main source of energy in the diet. It is low in calories and gives you a feeling of satiety. A valuable source of micro and macro elements. Iron deficiency is especially felt in women on critical days. Tomatoes will help to “pull out” the maximum iron from the beef liver, their ascorbic acid will contribute to this. The liver can “respond with an extract” of potassium. Liver with tomatoes - healthy food. Feel free to bake and stew them together. And the recipe for a tender homemade beef liver pate - see the blog.
Chicken breast and rosemary: a savory combination
Meat. Who doesn't love him. And rightly so. A valuable source of animal proteins, vitamins of group B. Its regular use increases efficiency, stimulating the brain and the body's defenses, strengthens the nervous system, improves memory and sleep. Niacin (nicotinic acid) is responsible for converting food energy into muscle energy. One chicken breast contains a daily amount of niacin, which, in addition, gives the body stamina and gives strength.
Nutritionists express their pros in favor of boiled and stewed meat, but not fried and baked. To help with your favorite meat dishes, it is recommended to add rosemary. Its woody aroma and bittersweet taste is not lost during heat treatment, the spice's antioxidants are an excellent neutralizer of harmful carcinogens. Rosemary has been scientifically proven to treat neuroses. Check out 6 interesting chicken breast recipes from around the world on our blog.
©Food To love
Avocado and spinach - green in trend
Both avocado and spinach are a swan song for nutritionists. These healthy foods were not described except by the lazy. And indeed, the perfect couple on a plate deserves attention.
Avocado "treats" the brain from anemia. Fatty acids of the fruit increase the elasticity of blood vessels, reduce cholesterol levels. Antioxidants and vitamin E improve memory and rejuvenate brain cells. Spinach complements the avocado. Vitamin A and lutein, normalize metabolic processes. They themselves are inactive, but in combination with vegetable fats (in avocados) they are activated. Spinach iron "increases" hemoglobin. Potassium is a fatigue fighter. Spinach has a lot of it. A glass of chopped green leaves contains 15% of the daily dose of vitamin E. Folic acid is a help to the brain for memory and attention.
There are more fats in an alligator pear (avocado) than carbohydrates. But calories are converted into energy, and not transformed into fat folds. 125 g of avocado contains only 200 kcal. Regular use of the product helps smooth wrinkles due to unsaturated fatty acids, vitamins A and E. Beta-carotene is a good alternative to olive oil.
Low-calorie spinach gives the effect of quick satiety, which means it is an ideal addition to the dishes of those who monitor their weight. Can these healthy foods be made more nutritious? - Certainly! - Eat them in pairs! - an excellent combination of many dietary indicators. On the art of choosing fruit and how to cut it correctly, see the blog.
©Hungry Boyfriend
The whole truth about metabolic syndrome
Metabolic syndrome is a complex name for metabolic, clinical and hormonal disorders that act as risk factors for the onset and development of diabetes and cardiovascular diseases. According to endocrinologists, this metabolic disorder is spreading like an epidemic among people of all ages. Today, every fourth person suffers from this disease, while 10 years ago the number of cases was 70% lower. Not so long ago, it was believed that the metabolic syndrome is characteristic of middle-aged people, predominantly female.
However, recent studies conducted under the auspices of the American Diabetes Association indicate that the disease is showing a very steady increase among adolescents and young adults. Globally, the number of young people affected by this disease is estimated at about 2.5 million. Thus, the metabolic syndrome is one of the most urgent problems of modern medicine associated with an unhealthy lifestyle. Nevertheless, it is not worth taking such a diagnosis pessimistically. After all, you can get rid of metabolic syndrome in the initial stages by simply changing your lifestyle and choosing the right diet.
How to recognize metabolic syndrome?
As mentioned earlier, metabolic syndrome in the early stages is easily reversible. In order not to miss the moment, it is worth knowing the main signs of this disease.
The following symptoms should alert you:
- Waist circumference is more than 80 cm in women, and over 94 cm in men.
- Constant desire to eat something sweet, after eating which there is a surge of new strength, which quickly passes.
- Frequent outbursts of rage during the day, disappearing after eating.
- Any skipped meal causes weakness and drowsiness.
- Eating meat food makes you want to sleep, and eating sweet food saturates you with energy.
- Frequent thirst and night sweats.
- Increased and increased heart rate after eating sweets.
How to prevent metabolic syndrome?
- It is worth abandoning the excessive presence of fat in the diet.
- You should consume less sugar - no more than 6 teaspoons per day, taking into account the "hidden" sugar.
- You need to eat more fruits and vegetables - about 500 grams per day.
- Try to keep your weight in the normal range.
- You should move more - walk at least 10 thousand steps a day.
Oatmeal and orange juice - a classic of the genre?
Let's rephrase our favorite movie character: "Oatmeal, girls!" Porridge is a classic breakfast. Nutritionists welcome a simple formula: oatmeal + freshly squeezed orange juice. Thiamine, phosphorus, magnesium make oatmeal a “fighter” against fatigue. And soluble fiber maintains normal blood sugar levels. The recipe for oatmeal for breakfast can be peeped on our blog.
Orange juice is the record holder of vitamin C with all the ensuing benefits for the body and brain. Internal antiseptic and energy drink. The potassium in orange juice supports muscle cells, and the low-calorie content of the drink prevents you from gaining weight.
Phenols of the oat-orange tandem show properties in all their glory, normalizing the work of digestion, removing toxins from the body.
We remind you to squeeze the maximum juice out of an orange, heat the sunny fruit in the microwave. You will be surprised at the effect!
Parsley and lemon - a pair of generalists
Parsley contains a lot of carotenoids, antioxidants that activate the brain. Calcium, folic acid, beta-carotene - are responsible for the regeneration and restoration of cells. Vitamins of group B are anti-stress and anti-cellulite. Fiber allows you to feel a "full stomach". Want to have a toned body - include parsley in the menu. It is called the "female grass" for its ability to alleviate the condition on critical days.
Pan-lemon in the citrus series is distinguished by the fact that it "guarantees" strong immunity, restores the body's defenses, and normalizes metabolism.
Iron is difficult to absorb by the body, and paired with vitamin C, the process is greatly accelerated. Without an "ascorbic engine" iron has a hard time. Parsley and lemon are a versatile combination. This is a dressing for salads, and a marinade for dietary meat, and smoothies. The field is unplowed for culinary experiments. Let's experiment with benefit?
©Las Vegas Food Adventures
Tomatoes and olive oil - a familiar combination
Tomatoes are the champion of lycopene content. It slows down the development of atherosclerosis. Cell regeneration is also his “work”. Olive oil is an elixir of youth, a champion of healthy fatty acids - the best partner for juicy tomatoes. Entire treatises have been written about the effect of oil rejuvenation, the list of valuable substances rolls over.
The body does not produce lycopene, but it needs it very much. Absorption of lycopene is dependent on dietary fat. To get the daily allowance, you need to eat about two kg of tomatoes. And with olive oil, a serving of salad is enough.
During heat treatment of tomatoes with fats, optimal absorption of nutrients is achieved. Why not combine affordable and healthy food into one whole? Beneficial for the figure, body and movement of thought.
Proper nutrition to maintain weight. 12 rules for maintaining the achieved weight
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Official nutritionist of our site. Author of dozens of articles on dietetics and the book "Fundamentals and Nuances of Dietetics". Specialist in the field of dietetics, gastroenterology, aesthetic medicine and hydrotherapy with 10 years of experience.
Rank in: 1 () Date: 2014-03-12 Views: 22,281 Rating: 5.0
And the goal has been reached! Phew, lose weight! Hooray! And what's next? Many mistakenly believe that the most important thing is to “lose” excess weight, and then we’ll figure it out somehow. However, in reality, it turns out that it is much more difficult to keep and maintain this same weight than to get rid of hated fat.
How to save the long-awaited result obtained by such labors?
The most important thing is to initially treat getting rid of the “superfluous” not as temporary measures, but as acquiring new eating habits, mastering a new lifestyle. Remember that the word "diet" is translated from Greek as a way of life? So this should be your motto now.
Let's turn to practice. At this stage, your body gets used to the new weight. This addiction lasts about 2-3 years. Therefore, in order to save all your efforts, it is enough to adhere to at least insignificant, if not intense, but systematic physical activity.
So, here are some rules that will help you keep the weight off:
1. Try not to use refined foods in your daily diet (sausages, sausages, margarine, canned food, semi-finished products), but rely on natural ones - meat, fish, eggs, milk, dairy products, fruits, vegetables. Be sure to trim any visible fat from the meat.
2. Love cereals - oatmeal, buckwheat, barley - these are the most useful cereals, which are very valuable complex carbohydrates that saturate our body with the necessary energy.
3. Do not fry anything in oil and others, or use the minimum amount so that you get no more than 1-2 teaspoons of vegetable oil and no more than 5 grams on your plate. other fat.
4. From sweets, give preference to non-fat delicacies: marshmallows, marmalade, marshmallows. Try to use them from 16 to 18 hours - it is at this time that a physiological decrease in blood glucose occurs in our body. Well, keep it in moderation, of course. Let's say one marshmallow or 2-3 marmalades "won't make the weather" and they won't harm the figure.
5. For side dishes, choose vegetables (except potatoes), that is, combine: meat + vegetables, fish + vegetables, cottage cheese + vegetables (or fruits).
6. Give preference to vegetarian soups or cook soup on lean meat (skinless poultry, beef, fish).
7. Use to determine portion.
8. Don't forget to drink water evenly throughout the day until 7 p.m. This will speed up the metabolism due to enhanced lymphatic drainage.
9. Do not take breaks between meals for more than 4 hours, as this slows down the metabolism in the body. To do this, arrange small snacks for yourself from vegetables, fruits, low-fat cottage cheese, fermented baked milk or kefir.
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10. After a plentiful feast, be sure to make the next day unloading (no more than 30-35 grams of fat per day and 1200-1300 kcal for women and 1500-1600 kcal for men) and do unscheduled physical activity ..
11. Be sure to get good sleep. When we get enough sleep, our body produces the satiety hormone leptin, and we feel less hungry during the day, and when we don’t get enough sleep, ghrelin. At the same time, the appetite increases.
12. Regularly engage in physical activity 2-3 times a week, this is quite enough to maintain weight and stimulate metabolism. The key here is to be systematic.
As you can see for yourself, there is nothing "terrible" and unbearable here. Just treat your "changes" with more responsibility, and then your beauty and health will please you for a long time. Good luck!
You can also order an individual nutrition program for yourself from the author of this article - Margarita Kuts - the official nutritionist of the site Your Trainer.
Broccoli and beef - vitamin potential in action
In the botanical family, broccoli (asparagus) stands out for its particular vitamin content. One dark green head (approximately 600 g) contains more than 900% (!) of the daily value of vitamin C and 770% of the daily dose of vitamin K. Broccoli is a source of valuable amino acids for the skin, a natural antibiotic. Cabbage is good as an independent dish and as a side dish for meat. For example, for beef. It contains a lot of protein - a building material for muscle cells. Beef is a source of iron, essential amino acids, vitamins, creatine. According to studies, people who eat a lot of beef are less prone to stress and anxiety.
Without beef protein, broccoli's vitamin A is absorbed very slowly. Cabbage vitamin C improves the absorption of iron from meat. Steamed beef and blanched broccoli are excellent diet companions for active people and healthy foods.
Brussels sprouts and pork are healthy foods
Brussels sprouts are a diet food. Accelerates the burning of excess calories. It has a lot of protein, which is not inferior in value to meat. A good reason to cook dishes with Brussels sprouts is the presence of a "heap" of elements that in the body are converted into a substance with an abstruse name .... Try reading - diindolylmethane (DIM). We will not find out “who topped up what”, but according to the status, it is a powerful immunity booster and protection for new brain cells. It has been scientifically proven to successfully resist the growth of cancer cells.
Pork is fatty meat and is hardly suitable for a daily menu. But ... in the diet should be ... at least sometimes. Pork is a source of selenium. To maximize its effect, serve pork paired with Brussels sprouts. Sulforaphane in cabbage increases the effectiveness of selenium by more than 10 times.
Menu of proper nutrition to maintain weight?
Save so as not to lose?
At least 8 glasses of water per day. Water is water. Tea, coffee, compote are liquids! Not enough water - poor metabolism, excess fat and cellulite. Do you need it? 1-2 Glasses of water go into the body on an empty stomach, that is, the first. This is how we wake up the body and improve metabolism.
In the event that you broke loose, then ... continued as if nothing had happened. But - she worked off the muck eaten by sports.
To improve metabolism, we drink: water with lemon, metabolic tea (we steam a couple of circles of ginger, a pinch of cinnamon, a circle of lemon and cayenne pepper on the tip of a knife. Only for healthy stomachs. To improve metabolism, we eat: dishes with the addition of cinnamon, ginger, pepper; we eat grapefruits, lemons. We eat breakfast, lunch, dinner, and also have a snack. We never go hungry. We drink a lot of tea without sugar. We eat after six. We don’t eat 2-3 hours before bed. We sleep 7- 8 hours a day, otherwise the body feels stress and accumulates fat. And it also becomes overgrown with cellulite. We do self-massages, wraps, take baths with sea salt (colorless. We minimize the amount of industrial products (sausages, sausages, canned food, etc.). We try to eliminate polyunsaturated fats, we play sports, we love ourselves!
Menu:
Number 1: When you need a powerful breakfast.
Morning: bran oatmeal (I use Nordic) plus 1/4 teaspoon honey, plus cinnamon to taste, plus 0.5 banana. Tea or coffee with half an orange. Snack: an apple (cut into slices and sprinkled with cinnamon) and half an orange. Lunch: greens wrapped in pita bread, cheese, pieces of meat, vegetables. Lubricate with two drops of low-fat sour cream or curd president 0%. For dessert: an apple. Snack: kiwi, half an apple and half an orange, chopped. Dinner: green salad plus chicken or fish baked in a sleeve with spices. During breaks, we drink any tea without sugar, coffee, water with lemon.
Number 2: When you need a powerful dinner.
Morning: 1% milk, half a banana, mix other fruits in a blender. Snack: half an apple plus a couple of dried fruits and nuts. Lunch: low-fat broth with bran bread, a piece of meat. Snack: carrot, half an apple. Dinner: a small portion of durum pasta seasoned with tomato juice, spices, chopped broccoli and green beans. Green salad. During breaks, we drink any tea without sugar, coffee, water with lemon.
Number 3: when you need a good lunch.
Morning: two small sandwiches (halves) with avocado sprinkled with salt, a couple of slices of cheese, a couple of pieces of pepper. Tea or coffee with half an orange. Snack: an apple (cut into slices and sprinkled with cinnamon) and half an orange. Other fruits and berries can be used (but not a banana or grapes. Lunch: oven-baked potato slices “according to Selyansky” (salt quarters with skin, put on a baking sheet greased with olive oil, add spices, bake for 40 minutes), salad, mushrooms. On dessert: fruit Snack: fruit or a glass of 1% kefir Dinner: green salad plus chicken or fish baked in a sleeve with spices In breaks we drink any tea without sugar, coffee, water with lemon.
Number 4. Morning: fried egg with tomato, 1 bran bread, a couple of pieces of carrot and pepper. Tea or coffee. Snack: kefir, apple with cinnamon. Lunch: salad, a few slices of meat, a couple of slices of cheese, carrots, fruit. Snack: a couple of dried fruits or nuts. Dinner: boiled chickpeas or beans, fish, vegetable slices. During breaks, we drink any tea without sugar, coffee, water with lemon.
Number 5. Morning: 1% cottage cheese with fruit and honey, a couple of whole grain crackers. Snack: kefir. Lunch: scrambled eggs wrapped in stewed vegetables, a couple of slices of cheese, fruit. Snack: fruit. Dinner: brown rice with vegetables, a small piece of chicken.
Vegetables and yogurt - a low-calorie couple
The term "vegetables" refers to a range of edible parts of certain plants. Each of the vegetables has its own beneficial benefits, which, to varying degrees, affect the body and the brain. The properties of antidepressants, antioxidants, the presence of vitamins, amino acids, minerals ... For 100 calories, you can “nibble” as much as 370 g of carrots, eat 400 g of boiled beets, 750 g of fresh cucumbers or 590 g of tomatoes.
Natural yogurt retains all the benefits of milk. For the brain, yogurt “cooked” tyrosine in its composition, a stimulus for the conduction of nerve endings; tryptophan is a natural remedy for insomnia.
Vegetable fiber helps calcium to be absorbed, giving the body maximum benefits. Choose yogurt with normal, not low fat, no additives. If you don’t know what is tasty and satisfying to eat, stop at a low-calorie couple: vegetables with yogurt are healthy foods. Natural yogurt is suitable as a dressing for salads and other dishes as an alternative to high-calorie sauces and mayonnaise. What else can you substitute for mayonnaise? - See the blog.
Author: Elena Chuiko
An example of a balanced diet menu for women for every day
Let's look at examples of proper nutrition for girls and analyze it by proteins, fats, carbohydrates and calories.
There are several options for how to calculate the desired calorie intake for girls. For example, you can use the Harris-Benedict formula. Or just use online calculators, fortunately in our age of technology, you won’t be burned at the stake for this.
I use a slightly different way. I first determine the required number of proteins, fats and carbohydrates, and then distribute them by product. But I want to note that all these methods will show you a figure that in most cases will keep your weight in one place .
To lose weight, you need to reduce calories, and to gain, you need to increase.
Here is an example of a nutrition program for a girl weighing 70 kg for every day:
Breakfast:
- Oatmeal 50 g
- Eggs 3 pcs.
- Nuts 15 g.
Snack 1:
- Hard cheese 50 g.
- Honey 20 g.
Dinner:
- Buckwheat 40 g.
- Chicken fillet 150 g
- Vegetable salad (tomatoes, cucumbers, cabbage, lettuce), seasoned with vegetable oil (5 g) 150 g.
Snack 2:
- Apple 300 g.
Dinner:
- Hake fillet 200 g
- Vegetable salad (tomatoes, cucumbers, cabbage, lettuce), seasoned with vegetable oil (5 g) 150 g.
Snack 3 (before bed):
- Low-fat cottage cheese 150 g.
Now let's see what can be included in the diet for a girl who weighs about 50 kg.
Breakfast:
- Oatmeal 70 g
- Raisin 30 g.
- Banana 1 pc.
- Eggs 3 pcs.
Dinner:
- Buckwheat 60 g.
- Chicken drumstick 2 pcs.
- Vegetable salad (tomatoes, cucumbers, cabbage, lettuce), seasoned with vegetable oil (5 g) 150 g.
Dinner:
- Lentil 40 g
- Vegetable salad (tomatoes, cucumbers, cabbage, lettuce), seasoned with vegetable oil (5 g) 150 g.
- Calamari 200 g.
Snack before bed:
- Kefir 1% 0.5 l.
If you need to make a diet in such a way as to lose weight , this article will help you.
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