Lately, proper nutrition has been a big focus forpeople are becoming increasingly interested. And this, of course, cannot but please, because our health largely depends on nutrition. However, unfortunately, often things do not go beyond banal interest. And all because many people are convinced that proper nutrition is a restriction in the amount of food and tasteless products. However, in fact, this is not true at all! Proper nutrition can and should be tasty! No one encourages you to eat only porridge and raw vegetables - the menu can be very varied. We will talk about proper, healthy and tasty nutrition today. And we really hope that from now on food will bring you not only joy, but also benefit.

Diversify food

Carefully analyze your menu at leastover the past week. Well, are the results impressive? As practice of nutritionists shows, the diet of a modern person is extremely meager, and the lion's share of it is made up of semi-finished products. Therefore, it is foolish to claim that you eat well if three times a week you have pasta with cutlets, and three more - dumplings. The diet of any person should include fermented milk products, fruits, vegetables, nuts, meat, poultry and fish. You cannot do without complex carbohydrates - cereals, legumes: they should make up the bulk of all calories per day. But in practice, the bulk of calories comes from sugar and fat - this is clearly not the best choice. Do not get hung up on the same products, even if they are healthy - for example, you should not eat buckwheat seven days a week, because there is also wheat groats, and rice, and corn. Do you like tomatoes? Great, but don't forget that cucumbers, zucchini, eggplants, and beans are no less healthy. Do you like salmon? But trout and even mackerel are no less worthy of your attention! If your diet is varied, your body will receive a sufficient amount of vitamins, micro and macroelements, and minerals - very soon you will simply forget about the need to take multivitamin complexes. In addition, you will eat with pleasure, because the menu will be varied. Monotony quickly becomes boring and eating will turn into just a mechanical process.

Do not forget about the protein

The most common mistake most people make- insufficient protein intake. But the body needs protein much more than fats, which the average person's diet simply abounds in. Protein is the main building material for the body - almost no metabolic process occurs without its participation. In addition, protein is the basis of muscle tissue - this should be remembered by those people who want to get rid of excess weight. Simple starvation will lead to the fact that muscle tissue will simply atrophy, and first of all. But if you consume protein, this will not happen - first, fatty tissue will disappear, which, in fact, is your main goal, isn't it? Therefore, for people losing weight, protein is necessary like air. Moreover, the menu must include both vegetable and animal protein - in approximately equal proportions. A large amount of protein is contained in the following products:

• Peas, both fresh and dried. But you shouldn't overuse them - an adult can eat a maximum of 100 grams per day
• All kinds of beans, especially pods. Fresh beans can be eaten in unlimited quantities, but dried must also be limited to the same 100 grams
• Lentils. Lentils are generally a storehouse of useful substances, including protein. But you shouldn't eat them too often - maximum twice a week

Animal protein is found in all meat, but not all meat can be considered healthy food. If you want to eat right, pay attention to:

• Low-fat varieties of poultry. It is best to eat the breast, but it makes sense to avoid the legs - they contain too much unwanted cholesterol
• Low-fat fish. The fish contains not only protein, but also phosphorus, which is necessary for normal brain activity. This is very important, given that a huge number of people are engaged in mental activity
• Low-fat meat. Of course, not all people can do without meat. But a piece of lean beef will be much more useful than a roast pork chop, believe me

Dairy products cannot be ignored either.I would like to make a reservation right away - not every adult's body is able to digest whole milk. But fermented milk products are doubly useful - they contain both protein and calcium. And people who regularly consume fermented milk products practically never have problems with their intestines. Therefore, be sure to include the following products in your diet:

• Cottage cheese, preferably home-made. If you watch the figure, you can give preference to fat-free varieties
• Kefir and yogurt. They are a source of protein, calcium and bifidobacteria, normalize the process of digestion
• Yogurts. Yogurt is a very healthy product, but only if it is natural, without the addition of artificial preservatives, flavors and colors.

If fermented milk products are still not for younew, introduce them into your diet gradually, otherwise your intestines may respond with an upset stomach. And then you shouldn't get too carried away - an adult's diet should contain no more than 0.5 liters of fermented milk products per day.

The benefits of fruits and vegetables

Vegetables and fruits are something you can't live withoutan adult will not be able to do without them. If there are too few of them in the diet, health problems will begin - constipation, dysbacteriosis, vitamin deficiency. Vegetables and fruits contain a lot of substances, without which health begins to rapidly deteriorate. Fiber is necessary for the normal digestion process. And without normal digestion, human health is generally at great risk. An adult should eat at least three raw vegetables or fruits a day. Of course, heat-treated fruits are also useful, but it is also necessary to eat raw ones. Moreover, it is wiser to give preference to those vegetables and fruits that grew in the region of your residence. Although our apples are not as beautiful as, for example, Polish ones, they are certainly much more beneficial for health. The exception is the winter season, when there are no other vegetables and fruits except imported ones. There is no escape here - something is better than nothing. But in the summer, support domestic producers. Especially since our vegetables and fruits are much cheaper. As they say, a trifle - but nice. White, yellow and orange vegetables and fruits are especially useful - for example, carrots, broccoli, cabbage. They contain a huge amount of vitamin C and E, as well as carotene and antioxidants. The latter, by the way, are necessary for a modern person like air, since they perfectly remove free radicals. And free radicals, as you know, tend to accumulate in the body and over time provoke the development of cancer. Antioxidants, if they enter the body in sufficient quantities, neutralize the negative effects of radicals before they have time to harm the body. In addition, scientists have found that antioxidants significantly slow down the aging of the body, which cannot but interest the fair sex. Vitamin E, in turn, enhances the effect of antioxidants many times over. In addition, regular consumption of sufficient amounts of vitamin E has the most positive effect on the cardiovascular system, improves vision, and reduces the risk of developing cataracts. And beautiful skin cannot be achieved by any tricks if vitamin C does not enter the body in sufficient quantities.

Harm of sweets

There can be no talk of proper nutrition and thatif your diet is full of sweets. Of course, many of the fair sex find it very difficult to give up their usual morning bun or well-deserved chocolate bar after a hard day at work. But if you care about your figure, health and are thinking about proper nutrition, you will still have to do this. And first of all, you need to give up baked goods, especially sweet ones - buns, rolls, cakes should no longer be welcome guests in your home! Firstly, this is sugar that no one needs. And secondly, the only thing that can be left - and then in small quantities - is bran bread: a few pieces for breakfast, no more. Candies, ice cream, milk chocolate - all these are extremely undesirable delicacies, which contain nothing but simple carbohydrates, which give the body nothing but extra calories. However, you shouldn’t think that from now on you are deprived of sweets - there are still some things you can allow yourself, even if proper nutrition is a way for you to get rid of excess weight:

• Absolutely any dried fruit
• Sweet fresh fruit
• Marshmallow and pastille
• bitter chocolate

Although, of course, in this case, remember aboutmoderation - one piece of pastila will not cause any harm, but a kilogram - this is already a clear excess, which will not have the best effect on the volume of your charming bottom, as well as on the state of the digestive system. And your pancreas does not need such a load at all.

Drinking regime

It is very important to pay attention not only to whatwhat you eat, but also what you drink. The drinking regime is extremely important and there are several rules that you should remember. And not just remember, but strictly follow. If you do not do this, all the principles of proper nutrition will not bring any sense. So:

• Drinking fluid volume

An adult weighing about 60 kilograms,should drink about 2 liters of liquid. And we mean drinking water, not teas and soups. However, there is a very important caveat - if you suffer from high blood pressure or any kidney or bladder diseases, be sure to talk to your doctor. It is quite possible that you will be recommended a different volume of water.

• What drink

Packaged juices, carbonated sweet water,coffee - all these drinks should be completely excluded, as they do nothing but harm. Plain drinking water, unsweetened compotes and homemade fruit drinks, natural juices are excellent and beneficial for your health. However, you shouldn't overdo it with natural juices - they often contain a lot of sugar.

• Remember about calories

If you have made healthy eating an alternativediets for weight loss, remember - everything that is not water is already food. And a glass of compote and even more so natural juice contains quite a lot of calories. If you follow these fairly simple rules, your body will thank you - many health problems will disappear, your complexion will become ideal, and the changes in your figure will pleasantly surprise you. Of course, at first it will be very difficult for you. Most likely, one "wonderful" day you will decide to leave this whole idea with proper nutrition. But gather all your will into a fist - very soon such nutrition will become your way of life and will bring only joy.

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