home Audience 5 Balanced nutrition menu for the week. Balanced nutrition for weight loss: from theory to practice

Balanced nutrition menu for the week. Balanced nutrition for weight loss: from theory to practice

In the last decade, more and more often in relation to health and other issues, one way or another, related to it, one can hear the phrase “correct balanced diet". This concept includes, first of all, products that help maintain health in general or some of its individual manifestations (weight control, for example). In addition, proper nutrition includes correct mode nutrition, and its structure.

The only thing that is almost not mentioned at all is the specific figures for a balanced diet. There are mainly categories of "more" or "less". But, you see, “more” for a child is not the same as for an adult. "More" for a woman is not the same as "more" for a man. And "more" - by how much?

Principles of a balanced diet

Modern nutrition does not fully meet the physiological requirements of the body due to the huge "chemicalization" in agriculture and industrial production of products. "Chemistry" is used to improve taste and for long periods of storage, and for a variety of types of one product, etc. And all this together reduces the "healthy" value of food. Therefore, the "correctness" and "balance" of nutrition implies the intake of all the necessary nutritional components in the right quality and quantity.

The principles of proper balanced nutrition for a person living in central Russia, without additional physical activity:

Strict observance of the first law of nutrition: energy balance. How many calories you ate - so many spend.
The chemical composition of the diet should match yours. physiological needs . That is, if you need a certain amount of vitamins every day, then they must come with food every day, and not just in spring or winter.
Compliance with the diet: regular and optimal distribution of food throughout the day. Numerous studies and observations prove that at breakfast and lunch we should receive about 70% of the total calories. daily ration. And for an afternoon snack and dinner, about 30% remains.
Healthy nutrition should take into account the conditions of human life, i.e. these are the same age needs, latitude of residence, degree physical activity and others (for example, when traveling to other cities).
Minimum processing. This, of course, does not mean that you need to eat everything raw. Human digestion is not adapted to a complete raw food diet. There are simply recipes where vegetables, for example, are first sautéed and then boiled. Or well-known canned food, especially pickled ones. Tasty. However, in terms of health benefits - almost none! In marinades, almost all vitamins are completely destroyed.
Diversity! Food should be varied, now stores offer a wide range of products, vegetables and fruits, do not deny yourself this.
The temperature regime of food. Better cold than hot; better warm than cold. Why? Because the temperature of our digestion does not exceed 45 0 C. At a higher food temperature, mucous surfaces suffer and digestive enzymes and cells are destroyed.
Optimism, positive and calm! Especially while eating.

The structure of a balanced diet

Since the basic metabolism in men and women differs slightly, the norms of a balanced diet for women are approximately the same as for men. Therefore, the figures in the article are averages for men and women. In any case, a slight excess or lack of BJU is compensated by the body without harm to health, when suddenly there is a desire to eat something specific.

Squirrels

Proteins are the main element of our body and the most important element in nutrition! The functions will tell about their importance in more detail:

Structural The whole body is made up of cells, and cells are 80% protein. No protein in the diet - no "bricks" for the construction of the body and organs.

Interesting to know! Therefore, the inhabitants of East Asia (Chinese, Koreans, Japanese, etc.) over the past 20-25 years have increased in height by 10-20 cm. Because they switched from traditional, mainly carbohydrate, nutrition, to European protein.

immune- Our immunity is not just an abstract “immunity of the body to infectious diseases”. The immune system is a system of special cells and proteins that are produced by immune organs. These cells and proteins recognize foreign substances and defend themselves against them in order to maintain their viability. Immune proteins include, for example, the well-known lysozyme and interferon. No protein in the diet - no immunity!
Transport- all substances in the body bind to protein and are carried by it to its destination. There is no protein in the diet - nothing is digested, it passes through "transit"!

Important! Based on this, proteins should make up 35% of the total volume eaten per day, at the rate of 1.2-1.5 g of protein per 1 kg of weight. This is approximately 80-120 grams of protein per day. The amount of proteins: 20-25% - animal, 45-50% - vegetable protein and 30% - must be given to milk protein.

Those who prefer plant foods can eat a little more plant proteins. Protein champions are legumes. Champion of champions - lentils. Who likes meat cuisine - let them eat a little more animal proteins.

Why is milk protein important - a third of the amount - about 35-40 grams per day? Man is a mammal and milk protein is completely digested. And only with milk protein the body can cover the lack of other replaceable proteins. If someone does not digest milk protein, then this is a question of a disturbed metabolism, in particular, a deficiency of the necessary enzymes. Which, by the way, is also half composed of proteins. At the same time, the fat content of milk and products is not important! On the contrary, the fatter, the more useful, and this fat content does not affect the “weight gain” (and volume).

Fats

Fats are the second most important element in the diet. Their main functions:

Membrane. The cell wall, the membrane, is a double layer of fat. The cell membrane is its fortress wall, the thicker and stronger the better. If the diet lacks the right (polyunsaturated) fats, then the cell membrane is thin and fragile. And, therefore, viruses and bacteria can easily penetrate through it.
Oxygen. Oxygen into the blood, and carbon dioxide from the blood is carried to the lungs. And their transfer occurs through the fatty layer that covers the inside of the end of the lungs - the alveoli. This layer is called a surfactant. No fat in the diet - no surfactant in the lungs - no oxygen in the blood.

Important! Fat in our diet should be 25-30% of the total volume of food. About 100 grams per day.

Milk fat is biologically the most complete. It contains all the necessary fatty acid, over 140, including irreplaceable ones. In all other fats, both animal and vegetable, the amount of acids is up to 10.

Carbohydrates

We need carbohydrates for energy, due to which all our cells live, membranes function, all metabolism takes place. All carbohydrates can be divided into two categories: slow and fast (or light).

Fast carbohydrates are those that give us energy quickly. These are: 1. sugar (sucrose), 2. starch (potato), 3. white flour and all products from it, 4. bananas are one of the few fruits that contain not fructose, but sucrose. Fast carbohydrates are the reason diabetes, from excess weight and volume! And only people with high energy loads - athletes, with hard physical labor or children during periods of rapid growth spurts can change their carbohydrate diet in the direction of increasing fast carbohydrates. All other categories of citizens should reduce the amount of fast carbohydrates.

Important! Carbohydrates in the diet should be approximately 35-40% of the total volume, of which we give 50% to fast and 50% to slow carbohydrates.

Water

Water in the diet is, figuratively speaking, what you can wash your face with. All! No soup, no juice, no tea - these are all solutions. Specialists make an exception for green tea if it is sugar free.

Medium physiological norm for a person - 30-40 ml per 1 kg of weight. For a person with a weight of 70-80 kg, you get 2-2.5 liters. During the day. That's right: 100 ml. every hour, including night.

If you want to teach yourself to drink water, you need to always have a bottle or a jar of water in front of your eyes. I saw - drank a couple of sips, woke up - took a sip. For example, put in the places of its location (kitchen, rooms, at work, etc.) 4-5 half-liter bottles. As soon as they saw it, they took a couple of sips. So the required amount of water is collected per day.

If swelling appears, it means that your kidneys are not working properly! In this case, it is necessary to check this kidney function and restore it. Conduct an independent express analysis. At night, within two hours before bedtime, drink up to one and a half liters of water. If you "swim" by morning - this is a bell! So, you need to take care of the kidneys.

Products for a balanced diet

Based on the products described below, you can create your own full menu according to your budget and taste preferences. They will tell you how to form your diet correctly.

Eggs - in any form, at least 1 per day, provided there is no allergy to them.
Fiber: Vegetables, fruits, bran and grain bread.
The best live yogurt: kefir or biokefir, sour cream with berries, fruits, or raisins. IN last resort with your own jam. You can make excellent smoothies based on kefir, a simple and tasty option for both breakfast and snacks.
Meat - best cooked in foil in the oven or steamed. The use of meat should not be abused, especially fatty (pork, goose), it is better to give preference to chicken, veal.
From cereals - buckwheat is universal in composition: there are many useful substances, but other cereals should also be included in the diet.
Fish. From fish universal mackerel. It also contains a wide range of useful substances.
Dairy products - daily up to 500 ml of milk, 50-100 grams of cottage cheese and cheese per day, you can drink a glass of kefir at night.
Fats in the form vegetable oils. 2-3 tablespoons for dressing vegetable salads. Minimum for cooking. It is important to remember: the oil must be unrefined and not deodorized! Even better if there is sediment at the bottom of the bottle. Animal fats no more than 200 grams per week.
Vitamin and mineral complexes to replenish the missing substances in the diet and normalize their metabolism.

You need to limit your diet:

Fast carbohydrates: premium flour and products from it, sugar, sweets, confectionery, cheap milk chocolate, condensed milk, jam (especially industrial);
Rice, semolina,
Potato (starch);
Boiled sausage, sausages, various smoked meats;
Marinades;
Bananas - they have a lot of sugar;
Margarine and mayonnaise should be completely removed from your diet.

If you switch to the right balanced diet and do not chase fast and great results, then with the right metabolism overweight and centimeters simply will not form, and the existing ones will disappear on their own without harm to health and sagging skin. That is why proper nutrition - best diet for weight loss.

Just be patient and set yourself a deadline of 1 year. And if you also connect moderate long-term physical activity, the results will be faster and more significant! And the mirror will become your best friend!

In this article, we will tell you about what excites every man and every woman who cares about their health and the health of their loved ones - about the basic rules and principles of a balanced diet. We will also provide an example right menu for a week.

The Basics of a Healthy Diet

What is a balanced diet? First of all, this. You need to learn how to eat regularly and on time. Divide meals into 5-6 parts: breakfast, lunch, dinner and 2-3 snacks. It is also desirable to observe the daily rate of proteins, fats and carbohydrates. Secondly, but no less important, is the choice of healthy products. Remember that both a man and a woman should include food with vitamins, minerals and trace elements in their menu. You should consider your age and energy expenditure. for many years, will allow you to lose weight and maintain your weight without debilitating diets.

Basic principles

There are a lot of principles of proper nutrition, we will list the main ones for you:

Eat often, in small portions, so you avoid overeating and at the same time you will not feel hungry.
Drink a glass of water 15-20 minutes before each meal, and water with lemon also improves digestion. It is necessary to drink at least two liters during the day, but remember that you do not need to drink food. After eating, at least an hour must pass before next appointment water.
every bite that goes into your mouth, don't rush through your meal.
Make a varied menu for every day, cook delicious meals, otherwise your stomach will rebel.
Forget about fatty, fried, various ready-made sauces - the same mayonnaise; sausage, smoked meats, canned food, fast food, sweet soda and other food waste.
Limit your salt and sugar intake.
Give up alcohol in favor of healthy tasty drinks - freshly squeezed juices, homemade compotes and lemonades, water.
Include seasonal vegetables and fruits in your menu, they have much more vitamins.
If you really want something sweet, eat it, but only before 12 noon or save it for the next day if the time has already passed. At the same time, it is better to replace standard sweets such as sweets or cake with honey or dried fruits.
Eat on a schedule, don't skip meals.
Never snack on the go.
Do not starve, do not diet, otherwise all the lost kilograms will return in double volume.
Have time to stop in time - you do not need to eat at the table so that you already feel full in the process. This feeling will catch up with you 10-20 minutes after the end of the meal.
Keep a food diary, so you can control what you have already eaten, how much and how to adjust your menu for the week and for every day.
If you are hungry, listen to yourself, it is likely that this is just thirst. Drink a glass of water and after 10-15 minutes, most likely, you will stop feeling hungry.
Do sports every day physical exercise will only enhance the result of proper nutrition. The daily minimum is the good old exercise.

Optimal Mode

Any woman wants to eat herself and feed her family with not only healthy, but also tasty food. Proper nutrition makes this possible. We will tell you how to create the perfect menu, how you can have breakfast, lunch and dinner in a variety of ways, without overeating and at the same time maintaining health and an excellent figure.

Breakfast is one of the most important tricks food in a balanced diet, in no case do we recommend skipping it. It must be rich and nutritious. A serving should be approximately 400 kcal. Most best breakfast, of course, porridge, the most - corn, oatmeal, buckwheat. Fruits, berries, nuts, honey will help you diversify the first meal. For lunch, it is advisable to cook vegetable dishes or cereal side dishes; durum pasta is allowed. Add mushrooms, soy products, herbs to taste. Dinner should be light, like a vegetable salad plus some protein. And be sure to have dinner no later than 2-3 hours before bedtime. If you are still feeling very hungry, you can eat a handful of almonds, which are rich in both protein and magnesium, and also provide muscle relaxation and make it easier to fall asleep, these nuts are great to saturate and leave no heaviness in the stomach. Remember that a man needs a larger portion of food for breakfast, lunch and dinner than a woman or teenager.

It is necessary to follow a balanced diet throughout the week, then you will definitely achieve the desired results.

It is best to cook on a steam, on the grill or in the oven. A multicooker and a juicer will be an excellent help to any woman. When cooking, use the minimum amount of oil. The less products are heat treated, the more benefits they bring. So, it is better to freeze berries for the winter than to make jam from them.

Making a weekly list

It is important to pre-plan the menu for the week. This way you save your time and money. Based on the dishes you want to cook, you can easily make a list of products for the week needed for cooking. At the same time, take into account the wishes of family members, the availability of food in the refrigerator, upcoming holidays or the arrival of guests. When buying products, pay attention to their composition and calorie content.

An example of a daily diet

We offer your choice of a menu for the week, scheduled by day and meal. Some dishes from the presented menu come with recipes for your convenience.

First day:

breakfast - millet porridge with raisins,
snack - orange, a handful of nuts,
lunch - lean cabbage soup,
second snack - bran bun, green tea,
dinner - salad fresh cucumbers and tomatoes with the addition of green onions and dill, dressed olive oil.

Second day:

breakfast - smoothies (pour a cup into a blender oat milk, cut one banana into small pieces, put a teaspoon of coconut flakes and two teaspoons oatmeal, add frozen raspberries, mix for a minute),
snack - sandwich (whole grain bread, tofu, avocado), tomato juice,
lunch - soup with noodles, herbs and crackers,
second snack - oat cookies with berry compote
dinner - stewed zucchini with pumpkin.

The third day:

breakfast - corn porridge with pumpkin
snack - fruit and berry salad,
lunch - spinach soup with the addition of green beans, broccoli, garlic, onions, herbs,
second snack - buckwheat bread with cucumber, hibiscus tea,
dinner - grilled Brussels sprouts.

Fourth day:

breakfast - oatmeal with banana
snack - diet semolina cake (5 tbsp. semolina, 2 tsp. honey, 3 tbsp. oat milk, a pinch of soda - mix, microwave for 3 minutes), cranberry juice,
lunch - buckwheat side dish, steamed broccoli, soy cutlet (for minced meat, mix soy mass, onion, salt, spices, garlic and a little semolina),
second snack - half a baked potato with salt and tomatoes,
dinner - dietary okroshka (potatoes, radishes, fresh cucumber, green onion and lots of greenery.

Fifth day:

breakfast - barley porridge with blueberries,
snack - pear, garlic bread with tofu, ginger tea,
lunch - mushroom pickle,
second snack - coleslaw with cranberries,
dinner - brown rice with seafood and vegetables.

Sixth day:

breakfast - oatmeal pancakes (pour 4-5 tablespoons of oatmeal with boiling water, wait 5-7 minutes, add crushed banana and bake in a non-stick pan without oil),
snack - sandwich (whole grain bread, pepper slice, cucumber wedge, lettuce) and / or freshly squeezed apple juice,
lunch - red beans with mushrooms, cauliflower for a couple
the second snack is a carrot salad with garlic seasoned with soy sour cream (squeeze a small lemon into two tablespoons of soy milk, remove the finished sour cream with a spoon),
dinner - vegetable stew (beets, carrots, potatoes, zucchini, onions, tomatoes).

Seventh day:

breakfast - semolina porridge and a baked apple with cinnamon,
snack - dried fruit sweets (grind dried fruits in a blender, you can add any nuts, form balls and roll them in sesame or coconut flakes), freshly squeezed orange juice,
lunch - durum pasta with mushrooms, tomatoes and herbs,
second snack - seaweed salad with apple,
dinner - a salad of tomatoes, lettuce and green peas, seasoned with olive oil, and a loaf with soy paste (roll boiled soybeans with nuts through a meat grinder, add salt, spices, herbs).

Results

As you can see, the right menu can be not only useful and varied, but also very tasty. Each woman can use already proven recipes or come up with new ones. You don't have to follow a set menu all week, you can change the dishes as you wish. If you keep our example of the right menu with recipes in your culinary archive, soon you will not have to put in much effort, you will simply take out old records and go to the store for already familiar products to cook your favorite dishes for the whole family.

Undoubtedly, you may have doubts about how to maintain a balanced diet at work. We will answer you: very easy! You can take lunch and snacks with you in containers or order in the dining room proper food, for example, buckwheat garnish, cabbage salad and a cereal bar for dessert.

Keeping a balanced diet is very easy if you follow the above tips every day. Bon appetit!

Probably, there is no such person who would not want to be healthy and slim. Unfortunately, over time, the figures of many of us cease to be distinguished by the elegance of lines. And the point here is not even the presence of a few unwanted kilograms, but rather the fact that excess weight is a formidable enemy to human health. Almost all life support systems suffer from obesity, but the cardiovascular and digestive systems are the worst.

If you ask many obese people, how much do they eat? In most cases, you can hear the answer, "which is not much at all." Sometimes, of course, this is not true, but in some cases it is true. Few people know that it is important not only how much food you take, but how balanced your diet is.

What is a balanced diet?

A balanced diet is a state of diet in which the body receives all the ingredients it needs in the right ratio. Probably, everyone has known since childhood that the main components of food are: proteins, fats, carbohydrates, vitamins and trace elements. But, unfortunately, most of humanity will not answer the question: in what proportions should the substances listed above be?

This ratio should correspond to the following numbers: 1x1x4.5. I will decipher: one part of protein, another portion of fats, four and a half - carbohydrates. Of course, we are talking about food here. healthy person, besides not engaged in heavy physical labor. In the presence of certain diseases, the ratio of the main components may change in one direction or another, but that's another story.

By the way, this ratio has been derived for a long time. Back in the early twentieth century, scientists knew perfectly well what components of what we eat. The process of digestion itself was also known, as well as the mechanisms of biological transformation of the main components of food.

The main concept of a balanced diet is a direct relationship between the quality of metabolic processes and the correct ratio of the main nutritional ingredients. It is also vital that the body receives all the essential components, that is, those substances that it is not able to synthesize, but more on that later.

Squirrels

When protein enters our body, it is broken down into constituents - amino acids, which are divided into two comprehensive groups: nonessential and nonessential. This characteristic is dictated by the body's ability to independently synthesize some of them.

Below is a list of some of the essential amino acids:

Valine;
Leucine;
Isoleucine;
Methionine;
Threonine;
Tryptophan;
Phenylalanine.

It should be noted that not all protein-rich foods contain a large number of essential amino acids. Experts agree that animal food is more valuable in this regard. Products such as: meat, fish, poultry, milk, can hardly be replaced by vegetable analogues. With all due respect to people who practice vegetarianism, their diet can hardly be called complete. This situation especially noticeable by a growing organism.

Unfortunately, it is very difficult, if at all possible, to voice the daily protein intake for a person. It all depends on many factors: metabolic characteristics, physical activity, and so on.

Fats

Fats are absolutely essential for normal life of any organism, because it is from them that most of all cell membranes consist. All Restricted Diets fatty foods shouldn't go on indefinitely. An uncontrolled diet can only cause harm to health. This is worth remembering.

It should be replaced that a person's need for fats directly depends on the climatic zone. So, people living in the southern latitudes need to eat less of those than people living in the northern regions.

Unfortunately, animal-derived lipids are not very useful, as they contain a large amount of saturated fat. It is they who lead to an increase in cholesterol levels and, as a result, to the appearance of such formidable diseases as ischemic disease heart and myocardial infarction.

In contrast, lipids plant origin formed through unsaturated fat which are very beneficial for our body. Seafood, such as fish, can also be included in this category.

It is generally desirable to exclude a product such as margarine from the diet or, according to at least, use very rarely. The reason for this lies in the presence of special components of the latter - trans fats.

Carbohydrates

Carbohydrates must be included in the diet of every person. The most useful representatives of this group can be called plant fibers. These substances practically do not break down in the intestine, but due to their properties, they well stimulate the motility of the gastrointestinal tract. Science also knows their ability to adsorb some toxins, thereby helping to improve digestion processes.

All carbohydrates are divided into two groups: polysaccharides and monosaccharides. Monosugars are represented mainly by glucose, fructose and sucrose. These substances are very quickly absorbed into the blood, thereby contributing to the rise in insulin levels. This releases energy, often referred to as empty calories.

It is desirable to limit the intake of monosaccharides and to give preference to polysaccharides. The latter are found in large quantities in various cereals and vegetables.

Vitamins and trace elements

These substances enter our body mainly due to food of plant origin. Many experts say that the population of central Russia is prone to year-round beriberi. Therefore, it is recommended to take multivitamin complexes once or twice a year.

Conclusion

Proper nutrition alone may not be enough to stimulate your body. We should not forget about physical activity, as it can have a beneficial effect on everything. vital organs. Be active, eat balanced and be healthy!

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We have reviewed the most healthy foods for daily nutrition, but a truly balanced diet would not be the same without many other important foods. Listed below are foods that should also be included in the diet, at least every week.

Meat

Certain types of meat are included in the diet of every people of the world in different quantities.

Benefit:

Meat is valued primarily for great content proteins. And proteins, as you know, are the basis for the functioning of all body systems. Also, meat contains all the necessary amino acids, useful material such as zinc, potassium, selenium, iron, sodium, calcium, vitamins D3, K2, A, E, C, PP, group B (B2, B5, B6, B12), etc.

Regular consumption of meat helps to strengthen the immune system, has a positive effect on the functioning of the stomach and functioning nervous system, normalizes metabolism, increases the level of hemoglobin in the blood, improves the condition of the skin, hair, nails.

Contraindications:

People with increased level cholesterol levels, it is recommended to reduce the consumption of red meat to a few times a month. It is necessary to limit or refuse the consumption of meat as much as possible for people with diseases of the cardiovascular system, liver, kidneys, as well as for gout, atherosclerosis.

For children:

It is believed that for proper development meat products must be present in the child's diet. Meat begins to be gradually introduced into the diet starting from 7-8 months in small quantities. For feeding children, it is recommended to use only dietary meat.

Features of use:

TO dietary species meats include: chicken, turkey, beef, rabbit meat.

It is most useful to eat meat cooked on steam, boiled or baked. Fried meat increases the level of bad cholesterol. If you're grilling meat, it's better on the grill.

It is necessary to choose the meat eaten very carefully. It should be fresh, of high quality and as environmentally friendly as possible.

Meat does not need to be eaten every day, 3-5 times a week will be enough. It is especially recommended to reduce the amount of meat consumed or exclude its consumption on days when other products containing animal proteins (cheeses, eggs, dairy products), as well as fish or seafood are included in the menu.

It is also recommended to alternate the consumption of red meat and poultry meat. For example, in the Mediterranean diet, preference is given to poultry meat (it is recommended to eat no more than 3 times a week), while red meat is consumed a maximum of once a week or even less often.

It is also useful to arrange the so-called "fasting" days, including only vegetarian dishes in the diet.

100-150 gr. per day. Because one meal human body able to absorb no more than 30 gr. protein of animal origin.

nuts

Among the most beneficial species Nuts are isolated: walnut, hazelnut, almond, pine nut.

Benefit:

Due to their composition, rich in beneficial fatty acids, nuts are very beneficial for the mind. They also contain a large amount of vitamin E, A, antioxidants,

Nuts are a source of energy, useful for the cardiovascular system, strengthen the immune system, have a beneficial effect on the condition of the skin, hair and nails.

Contraindications:

In adults, nuts can cause allergies, exacerbations of skin diseases (eczema, psoriasis, urticaria, neurodermatitis, diathesis), weight gain. It is also not recommended to use nuts for people with diseases of the pancreas, intestines, liver, peptic ulcers, pancreatitis and high acidity.

During pregnancy:

Can be used in the absence of contraindications 1-2 times a week in moderation.

For children:

Children under three years of age are not advised to give nuts, as they are difficult to digest and are a strong allergen. After three years, it is best to start introducing nuts into the diet in small quantities and in crushed form. It is better for children prone to allergies to start giving nuts after 7 years.

Features of use:

A walnut with a light skin is more useful. All types of peeled nuts are recommended to be stored in the refrigerator, for longer storage, place in the freezer. Nuts in the shell keep well and for a long time.

It is most beneficial to eat nuts raw and chew them thoroughly. Before use, soak the nuts in hot salty water 8-12 hours. Then the nuts are washed, peeled (if possible) and dried for low temperatures in an open oven. These simple manipulations will help reduce the content of antinutrients (phytic acid, enzyme inhibitors) in nuts.

Pine nuts do not need to be soaked.

Ready-made nuts are best stored in the refrigerator for no more than 6 months.

No more than 30-50 gr. per day.

Fish

The most useful is considered to be wild fish of the salmon family (Atlantic salmon, salmon, trout and Pacific salmon, coho salmon, sockeye salmon, mackerel, etc.).

Benefit:

Salmon species of fish contain the largest amount of healthy omega-3 fatty acids. Also sea fish rich in amino acids, vitamins A, D, PP, H, group B, as well as iodine, phosphorus, potassium, magnesium, sodium, etc.

Plus, fish is a source of easily digestible healthy protein.

Regular consumption of fish in food reduces the level of cholesterol in the blood, serves as a prevention cardiovascular diseases and diseases thyroid gland, normalizes the functioning of the nervous system, favorably affects the condition of the skin, hair, nails.

Contraindications:

Individual intolerance.

During pregnancy:

For children:

It is recommended to introduce into the diet of the child after 9-10 months. The fish must be thermally processed. It is best to start feeding with half a teaspoon and gradually bring it up to 70-100 gr. Fat varieties fish begin to be given to children only after 3 years.

Features of use:

It is best to eat fresh fish caught in its natural habitat. The danger of eating fish grown on an industrial scale is the content of antibiotics in it, chemical substances harmful to our body.

If it is not possible to include good natural fish in the diet, then you can take purified omega 3 or cod liver oil in the form of supplements.

The most harmful species of fish: catfish, pangasius, Taiwanese catfish, tilapia, Atlantic cod, turbot, salt, rhombus, glossa, kalkan, limed, sole, halibut, eel, atlantic tuna.

One serving must be at least 100 gr.

Liver

The most useful of all offal is beef liver.

Benefit:

Beef liver contains calcium, magnesium, sodium, potassium, phosphorus, iron, vitamins A, C, D, E, K, PP, group B, essential amino acids.

The use of beef liver is prescribed for iron deficiency anemia, diseases of the kidneys, nervous system, obesity. It is also recommended to include the liver in the diet for atherosclerosis, osteoporosis, weak immunity, diabetes. In addition, the liver improves heart function, cleanses the blood, increases hemoglobin, destroys cholesterol plaques, relieves stress, normalizes metabolism, favorably affects the condition of the skin, hair, nails.

Contraindications:

People with high cholesterol should reduce liver consumption. Use with caution in people with gastrointestinal diseases, peptic ulcers, gastritis.

During pregnancy:

For children:

Features of use:

It is best to choose a liver of even dark red or Brown, homogeneous structure, without streaks from animals grown in environmentally friendly areas on natural feed.

The liver is most useful to use boiled or stewed, it can also be used to make pates, casseroles, pancakes, pies.

The liver is cooked very quickly, usually 2-3 minutes, the main thing is not to subject it to too long heat treatment, as it will become too tough. Before cooking, you can soak the liver in milk for 30 minutes, then its taste will be more tender.

No less useful, in comparison with beef, chicken liver.

150-200 gr. in a day.

Kelp

These brown algae are better known as seaweed. Possess specific smell and taste.

Benefit:

Laminaria, first of all, contains a large amount of natural bioavailable iodine, as well as alginates ( natural sorbents), fatty acids, amino acids, vitamins A, C, PP, E, D, group B, as well as calcium, magnesium, sodium, potassium, iron, etc.

Eating kelp strengthens the immune system, cleanses the body, prevents atherosclerosis, hypothyroidism, normalizes metabolism, has a beneficial effect on the cardiovascular system, and promotes weight loss.

Contraindications:

The use of kelp is contraindicated in nephritis / nephrosis, furunculosis, hyperthyroidism, exacerbations of gastrointestinal diseases.

During pregnancy:

For children:

Laminaria can be introduced into the diet of a child after 2 years. It is better to start with a small amount and gradually bring it up to 30-50 gr.

Features of use:

Kelp is equally useful raw, dried or frozen. During conservation, most of the nutrients are destroyed. Seaweed can be used in salads (preferably with soy sauce rather than mayonnaise) and soups. These beneficial algae not only used in food, but also in cosmetology.

It is important to eat only algae growing in ecologically clear waters, since they pass through themselves a large amount of water, which may contain harmful substances. Therefore, be sure to ask the manufacturer.

Algae in the form of a powder is taken 1 tsp, in fresh 50-100 gr.

Spinach

This extremely valuable plant is a rich source of nutrients.

Benefit:

Spinach contains a large amount of vitamins A, C, E, K, PP, group B, minerals - potassium, sodium, magnesium, calcium, zinc, selenium, iron, etc.

It is rich in such useful substances as: folic acid, choline, vitamins E, A, K, C, group B, minerals - magnesium, calcium, iron, potassium, zinc and others.

Among useful properties spinach, we can distinguish such as: strengthening immunity, cleansing the intestines, increasing the body's resistance to stress, has anti-inflammatory properties, normalizes blood pressure,

Contraindications:

During pregnancy:

It can be used in the absence of contraindications in moderation.

Features of use:

Also, spinach contains a large amount of phytic acid and oxalates, which prevent the body from absorbing minerals such as calcium, magnesium, zinc and others. Therefore, it is not recommended to use this plant in large quantities.

It is recommended to include young spinach leaves in the diet first of all, as they contain a smaller amount of oxalic acid. Oxalic acid can be neutralized by adding a small amount of milk.

Spinach is best eaten fresh or cooked, and can be added to soups, baked goods, garnishes, smoothies, and more.

1 cup of fresh spinach per day.

Unfiltered apple cider vinegar

This natural product, obtained by fermentation (fermentation) from natural apples, it contains all the beneficial bacteria. It is important that apple cider vinegar is organic, unfiltered and unpasteurized, such vinegar is cloudy and sediment from beneficial bacteria, enzymes and trace elements. Despite its "sour" origin, such a product does not enroll the body.

Benefit:

Raw apple cider vinegar is rich in vitamins (A, C, E, P, group B), antioxidants, amino acids, minerals (potassium, phosphorus, magnesium, boron).

Apple cider vinegar has antifungal, antibacterial and anti-inflammatory properties, reduces appetite, speeds up metabolism, strengthens the immune system, cleanses the body, lowers cholesterol and blood sugar levels, normalizes blood pressure, improves digestion, eliminates heartburn, accelerates wound healing when applied externally.

Contraindications:

Not recommended for people with inflammatory diseases Gastrointestinal tract, peptic ulcers, bladder, liver, as well as hyperacidity and hepatitis, pancreatitis, cholecystitis. And also combine the consumption of vinegar with medication courses.

During pregnancy:

Can be used in the absence of contraindications in moderation . Helps to cope with toxicosis.

For children:

Contraindicated in children under 3 years of age.

Features of use:

Add 1 tsp. vinegar in a glass of water and taken in the morning on an empty stomach. Shake the bottle before use. After drinking unfiltered apple cider vinegar recommended to rinse your mouth clean water to prevent damage to tooth enamel. It is important to remember that vinegar should not be taken for a long time.

Vinegar can also be seasoned with salads, added to meat marinade, bone broth before cooking, and other dishes.

No less popular are external methods of using healthy apple cider vinegar, for example, for hair and facial skin.

No more than 1-2 tsp. in a day.

Ginger

This spicy root is native to Asia and has been known for thousands of years for its medicinal properties.

Benefit:

Ginger is rich in vitamins A, C, group B, minerals - potassium, iron, zinc, calcium, magnesium, etc.

Ginger has antibacterial, antifungal, immunostimulating, anti-inflammatory and tonic properties, and also normalizes the digestive tract and metabolism, thins the blood, reduces toxicosis and headache, helps to cope with the symptoms of a cold, and more.

Contraindications:

Stop using ginger acute stages diseases of the gastrointestinal tract, peptic ulcers, gastritis, pancreatitis, cholelithiasis, hemorrhoids, liver diseases, high temperature, hypertension, inflammatory skin diseases (dermatitis, eczema, psoriasis, urticaria, seborrhea, etc.). It is also important to know that the use of ginger affects the absorption of certain drugs.

Features of use:

Ginger is commonly used as an additive to dishes, pastries, and also for cooking. healthy drinks(most popular: ginger, lemon and honey, or you can add lemon balm leaves and lingonberries).

However, it is worth abusing this spice, it is best to take courses in the morning in the winter-autumn period to maintain immunity.

Enough 3-5 gr.

Kiwi

This useful berry is China, but now it is grown in many warm countries. Some scientists consider this fruit the most useful in the world.

Benefit:

This fruit contains a large amount of vitamin C, as well as vitamins A, E, K, group B and antioxidants. Also, kiwi contains such useful substances as potassium, calcium, phosphorus, magnesium, iron.

Regular consumption of kiwi improves immunity, normalizes digestion, prevents the formation of kidney stones, cleanses the body, and serves as a preventive measure. colds, improves metabolism, helps burn fat.

During pregnancy:

It can be used in the absence of contraindications in moderation. On early dates helps to cope with toxicosis.

Features of use:

The most useful is the yellow kiwi (Gold Kiwi) from New Zealand.

It is best to buy slightly soft kiwis, but without damage. If you purchased hard fruits, then give them time to ripen.

Kiwi skin is considered no less useful than the pulp. The main thing before use, do not forget to thoroughly rinse the fruit and clean it of villi.

Usually, kiwi is eaten fresh or added to desserts, salads, drinks, smoothies, etc.

No more than 1-2 fruits per day.

Bell pepper

South America is considered the birthplace of this vegetable, but now they are grown almost everywhere. The most popular variety of vegetable pepper is Bulgarian.

Benefit:

It contains a large amount of vitamins A and C, as well as vitamin P, group B, magnesium, phosphorus, zinc, iron, iodine, potassium sodium and others.

Regular consumption of bell pepper strengthens the immune system, helps cleanse the body of toxins, has an antibacterial effect, normalizes digestion, prevents atherosclerosis and thrombosis, has a positive effect on the condition of the skin, hair, nails, as well as vision, improves brain function, promotes fat burning.

Contraindications:

It is not recommended to use Bell pepper fresh for people suffering from inflammatory skin diseases (dermatitis, eczema, psoriasis, urticaria, seborrhea, etc.), gastritis, hyperacidity, peptic ulcers, epilepsy, hemorrhoids, as well as liver and kidney diseases. Contraindicated in people with individual intolerance.

During pregnancy:

For children:

It is recommended to introduce sweet pepper into the diet after heat treatment as a puree after 10 months. And fresh, not earlier than 1.5-2 years. You need to know that green vegetables become bitter after heat treatment.

Features of use:

It is important to remember that bell pepper Stimulates appetite and lowers blood pressure.

Ripe sweet peppers can be eaten raw or used for salads, side dishes, soups, stuffing, canning. It is useful to use fresh pepper without removing the white pulp, but even after heat treatment, useful substances remain in these vegetables.

It is enough to eat 1-2 vegetables a day.

Zucchini

A type of zucchini with a light green or dark green skin.

Benefit:

Regular consumption of zucchini helps cleanse the body, normalizes blood sugar levels, has a positive effect on digestion, heart function, prevents constipation, prevents ARVI, promotes weight loss, and improves eyesight.

Contraindications:

Not recommended for people with kidney and gallbladder disease. Contains oxalates, which interfere with the absorption of calcium. Raw is not recommended for gastritis and peptic ulcers.

During pregnancy:

It can be used in the absence of contraindications.

For children:

Zucchini is a healthy and hypoallergenic product, therefore it is recommended as a first complementary food.

Features of use:

This vegetable, unlike zucchini, is well stored at room temperature. Zucchini can be eaten with the skin on (even raw), but you must first wash the vegetable thoroughly. Young vegetables are best absorbed, they are also considered the most delicious.

The most useful zucchini are steamed, baked in the oven or grilled. The main thing is not to cook them too long so that they do not have time to become sour.

Zucchini can be used to make stews, pancakes, caviar, casseroles, soups, and even pies! Also, this vegetable can be stuffed, baked, used as a side dish.

There are no specific rules or restrictions.

In addition to the listed products, it is recommended to include in a balanced diet, first of all, as many vegetables as possible, such as cucumbers, radishes, tomatoes, cabbage, beets, pumpkin, asparagus. As well as a variety of fruits, such as bananas, pineapples, apricots, pomegranates, pears, peaches, papaya, figs.

A lot has been said about the importance of proper balanced nutrition by nutritionists and doctors. For most, the phrase "proper nutrition" sounds intimidating because of the pictures drawn in the imagination: steamed cutlets, Lilliputian serving sizes, fresh vegetables…

"Oh!" - we sigh heavily, - "goodbye, tasty food! Is the situation really that dire?

Does a balanced diet have to forever carry the label of “tasteless”? Is it really impossible to put it on an equal footing on the scale of "delicacy" in a row with a meal that includes french fries, cream cakes and sweet juices?

Let's figure it out.

The theoretical side of a balanced diet

A healthy lifestyle, calls to follow which are heard from everywhere, includes not only the rejection of addictions, physical activity, positive thinking, but also a balanced diet. The statement: “Our health is in our hands” is not without meaning, because a person’s lifestyle is 50% more likely to go to the hospital for the help of qualified specialists.

As they say, rely on medicine, heredity and ecology, but don’t make a mistake yourself!

If we talk about a balanced diet in general, then we should highlight the following "golden rules" or the principles of this, without a doubt, worldview:

Water is the source of life, so its daily use in an amount of 1.5 liters is not just another problem for losing weight, but a necessity.
As building material cells and tissues of living organisms are proteins and minerals: their inclusion in the diet is mandatory.
Fats and carbohydrates help the human body not to faint from a lack of strength and energy: in order to make the next approach to gym should be refreshed.
Vitamins and trace elements are responsible for metabolism.

This is the information that slowly leads to the essence of the theory of balanced nutrition: the inclusion of a certain amount of all types of nutrients in the daily menu.

food according to the pyramid

A pyramid divided into sections with products helps to visually present a balanced diet. Moving from the base to the top, you can get acquainted with the food, the use of which should be in or out of priorities.

The basis of the pyramid of proper balanced nutrition is cereals or grain foods. Cereals, bran or grain bakery and pasta.

The useful plant fibers, minerals, vitamins and carbohydrates contained in cereals make them indispensable elements of proper nutrition. Daily rate within 200 grams.

A step above are fruits and vegetables. The composition of the second component of the pyramid includes vitamins, minerals, fiber and vegetable fiber.

The fruit or vegetable part on the plate should be about 50% of its area. For fruits and vegetables, there is an approximate daily limit of 4.5 cups.

The third position from the bottom is occupied by products of animal origin. Meat, dairy and seafood contain protein, the existence of a person without which for a long time is impossible.

Legumes, nuts, seeds come to the aid of vegetarians.

The top of the pyramid includes all the "negative" foods, the use of which, with proper nutrition, must be minimized. They are fatty, sweet and salty foods, alcohol.

A rational balanced diet is 3-4 meals, the intervals between which should not exceed four hours (with the exception of sleep). With three meals a day, breakfast is about 30% of the total calories, lunch is up to 50%, and dinner is 20%.

A quarter percent of the daily calorie intake is given to breakfast with four meals a day, about 15% to lunch, about 45% to the daily and about 15% evening receptions food.

The components of the dinner plate should be dominated by fruits, vegetables, sour-milk products. Meat, fish, beans, hot spices, caffeine and chocolate, as the main stimulants of the nervous system, postpone until tomorrow.

Diet and balanced nutrition: differences

A balanced diet, even for weight loss, is not a diet. Of course, the action of the diet provides people from all over the world to lose extra pounds in a matter of time, but have they thought about the consequences ...

The dangers that warn the human body at the exit from most diets are excluded with proper nutrition. A balanced diet is a way of life in which a person does not experience stress on the way to achieving the goal of a healthy and strong body.

A feature of diets is the restriction in the consumption of certain substances: proteins, fats or carbohydrates. Due to the shock experienced by the body, there is a sharp decrease in weight, which, after the restoration of the usual diet, returns as quickly as it left.

Meanwhile, the principle of proper nutrition is to provide the body with all the elements necessary for healthy life. The main thing is to maintain balance and adhere to proportions.

You can learn about the basics of a balanced diet from the video.

How to switch to proper nutrition

A clean balanced diet is impossible without tracking the quantity, energy value and nutritional value of food (in other words, subtracting calories), the quality and regularity of meals, calculating the fluid you drink and the energy expended.

Basics:

Variations of meals for proper nutrition

To your attention, 5 menu options for each meal, which can be distributed over the week!

So, as a breakfast with a balanced diet, use:

oatmeal with the addition of honey, nuts, fruits;
diet pancakes from chopped banana and chicken egg;
fat-free cottage cheese, combined with herbs and cucumber;
omelet from chicken eggs, tomatoes, peppers and mushrooms;
muesli with dried fruits, seasoned with yogurt.

Feel free to dilute your morning meals with glasses of freshly squeezed juice, tea or coffee without the addition of sweeteners.

When merging proper nutrition and lunch, the following variations are obtained:

baked potatoes with vegetable salad;
brown rice seasoned with stewed vegetables;
chicken fillet in addition to white cabbage salad;
boiled beef with beans stewed with vegetables;
steamed vegetables and fish;

Drink a glass of tea or water 10-15 minutes before eating: this way you will reduce your appetite and, accordingly, the amount of food you eat.

Complete your gastronomic routine using the options:

vegetable salad with red onion and cheese;
boiled lean meat with fresh herbs;
buckwheat+ fruit;
fruit and nut assortment;
mix of vegetables, fruit.

Have snacks between main meals. Depending on hunger, for lunch or an afternoon snack, according to the rules of a balanced diet, fruits, bars, cottage cheese, dried bread are consumed.

Balanced menu for vegetarians

Vegetarianism is divided into several additional currents that allow or prohibit the consumption of dairy products and eggs.

Strict vegetarianism, which involves compiling a menu of food exclusively of plant origin, is called veganism and requires considerable attention: if you miss the slightest mineral, vitamin or protein type, a vegetarian can die or stock up a wide range health problems.

Therefore, the process of creating a vegetarian menu must be approached with intelligence and responsibility.

Vegetarian breakfast options:

boiled buckwheat with onion-carrot roast;
mixture of barley and barley porridge, jam;
oatmeal / flakes with fruit;
semolina and banana;
cheese pancakes smeared with jam;

For lunch ideas for animal-free people, consider:

vegetable soup, carrot and nut salad;
beans stewed with vegetables, cabbage salad;
cheese and vegetable soup;
cucumber salad with greens, pea or chickpea soup;
sea kale in addition to mushroom soup.

Evening meal according to vegetarian menu may consist of:

Planning to go vegan? Start with a smooth rejection of meat, then dairy products and eggs.

How to lose weight with a balanced diet

Lose weight without hunger - this is how proper nutrition works. No harm to health!

Saturation only vitality, inspiration and energy.

Slimming with a balanced diet for weight loss will be more effective when included in the diet more vegetables with fat-burning properties: turnips, cabbage, carrots, corn.

The fact is that the difficulties that the body encounters when digesting these gastronomic fat burners make it spend more energy than it receives.

It is important to focus on fresh vegetables with a fibrous structure (peppers, zucchini) and greens. Completely exclude sweet, starchy foods and fried foods.

Put a taboo on semi-finished products and products of the meat processing industry.

In addition to the new diet, connect physical activity: losing weight according to the “training + proper nutrition” scheme is considered the most optimal and harmless to health. The main thing is to choose your favorite sport ( hiking, cycling, tennis, dancing) and exercise regularly, adhering to the rule: physical activity a few hours before meals.

Use video tutorials, mobile workout apps, or visual exercise photos online. Sign up for a nearby fitness club - be active.

In order to create a balanced menu for weight loss, stick to the variations of dishes listed above and do not forget about the “golden truths”.

Through the mouths of the people...

Proper nutrition is a panacea for excess weight. I went into hibernation as a plump teddy bear, and in the spring I woke up as a charming little inch, and all thanks to what? Of course, proper nutrition. Minus thirteen kilograms in three months.

- Valeria, 31 years old

I personally have problems with overweight Never was, and here with a skin - were. It was always embarrassing that a 20-year-old girl like me could not get rid of the unfortunate acne on her face. Supplements, masks, scrubs - nothing helped. But as soon as she set about changing my, literally, inner world everything is gone. Within a few months I was able to give up. foundation, concealer, etc.

- Tatiana, 25 years old

You can learn about a balanced diet from the point of view of a vegetarian from the video.

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