"You are what you eat."This truth has been known to people for hundreds of years. And what do we eat? Coffee, processed foods, fatty and fried foods make up the lion's share of the entire diet of a modern person. Everyone has become so accustomed to this that they do not attach any importance to it. And it is in vain. Both women and men should eat right. And women especially. Proper nutrition for women means a lot, a lot. Why? Let's try to understand this issue in more detail. Perhaps, if you review your menu, you will be able to avoid many problems and prevent the emergence of new ones. To begin with, you need to understand what the concept of "proper nutrition" itself means. For example, what's wrong with dumplings or chebureki? But let's take everything in order. Since the topic of our conversation today is "proper nutrition", we will talk about the principle of nutrition, and not just about healthy foods.
What is useful for proper nutrition?
You might smile and ask,why do you need this most correct diet at all, because you are already living well. It is not bad, but for how long? And do you realize that many of the problems you already have are connected precisely with the fact that you are eating fundamentally wrong? An incorrect diet can lead to the following consequences:
- Excess body weight
How many women do you think are happy with theirfigure? According to statistics, there are only about 18 percent of such lucky women. Another 8 percent of the fair sex dream of gaining a few kilograms. The rest of the ladies are engaged in an exhausting, almost never-ending struggle with extra pounds. Moreover, in most cases, this struggle comes down to strict dietary restrictions - in other words, to various conceivable and inconceivable diets. Most often, this ends unsuccessfully - a breakdown in the diet. But even if a woman has extraordinary willpower and says goodbye to extra pounds, they very quickly return. And sometimes they even grab their friends. The result - again excess body weight, again exhausting diets. And so - all your life. However, you can get by with much less bloodshed - just reconsider your diet. If you switch to a healthy diet, you are guaranteed to lose extra pounds. Of course, it will not happen as quickly as on a strict diet. But you didn't "eat" the fat in a week either, right? This method of losing weight will not cause any harm to your health. In addition, the extra weight will not come back.
- Skin condition
Did you know that enlarged clogged pores(blackheads) and pimples are very often nothing more than the result of poor nutrition? A familiar problem? Pay attention to your diet - artificial preservatives and colors, sweets (especially cocoa and chocolate), bakery products will nullify all your efforts to get rid of pimples.
- Condition of hair and nails
Thin, split ends, brittle nails -These problems are also very often the result of poor nutrition. And if you do not reconsider your views on nutrition, you are unlikely to cope with these problems, no matter how much money you spend on various medicinal shampoos and nail strengthening products.
- The state of the gastrointestinal tract
And it goes without saying that it is from nutritiondepends on the condition of your gastrointestinal tract. Today, gastritis occurs in every third person. Every sixth "lucky enough" to encounter such a misfortune as gastric ulcer. And it is easy to guess that "snacks", semi-finished products and other harmful food played a significant role in this.
Basic principles of proper nutrition
Proper nutrition - conceptcollective. And speaking about proper nutrition, we must not forget that it is very important not only what you eat, but also how. And also what you drink. But let's talk about everything in order.
- Refusal of harmful products
It goes without saying that first of allIt is necessary to exclude harmful products. There are quite a lot of such products - this is everything that contains a large amount of artificial preservatives and dyes. Moreover, even regular milk can be harmful - pay attention to its expiration date. It is quite natural that natural milk cannot be stored for six months, right? Chips, crackers, chewing gum and other goodies - on a strict black list! Can't imagine life without crackers? Fry them yourself. Do you love eating chips while watching TV? Believe me, crispbread is perfect for this role. Try to replace fatty pork chops with boiled chicken breast - your body will definitely thank you.
- Method of cooking
In addition to choosing food, it is very importantcook them properly. Chicken breast, breaded in breadcrumbs and fried in a huge amount of oil, with fried potatoes - this is clearly not an example of healthy eating. But the same chicken breast, steamed, with boiled or baked potatoes in the oven, will be much healthier. Frying is not the best way to cook food at all. It is best to boil or steam the products - fortunately, the cost of a steamer is not that high. It is best to refuse animal fats, but olive oil should always be in your refrigerator.
- Drinking regime
In most cases, people don't pay any attentionwhat they drink. And very - very in vain! Carbonated drinks, packaged juices, coffee - all this has an extremely negative effect on human health. And in most cases, also on body weight, by the way. It is much healthier to drink clean drinking water, green tea and freshly squeezed juices. And the volume of liquid is also very important - you need to drink at least one and a half liters of liquid per day, not counting soups.
- Frequency of food intake
The pace of modern life dictates its ownspecific features of food intake. As a rule, these are snacks during the day and a very heavy dinner. And this should never be done, since it disrupts both the gastrointestinal tract and metabolism. Ideally, meals should be fractional - portions should be small, and the break between meals should not be longer than three hours. And do not come up with various excuses - "there is nowhere to cook at work", "the chef orders unhealthy food" and so on. Instead of the usual hamburger, you can buy an apple or yogurt, right? And in a cafe instead of fried potatoes you can order a vegetable salad, right? Now that's healthy food for you!
Switching to proper nutrition
So, with that, what is proper nutrition for womenIt is simply necessary, we have figured it out. What's next? And then apply the acquired knowledge in practice. Of course, in fact, it is not as easy as it may seem at first glance - it is very, very difficult to give up your eating habits. If you have an iron will, you can do it in one day - get up in the morning and into a new life. But for most people, this task is on the verge of fantasy. In order for you not to break down and not abandon the idea of switching to a healthy diet, do it gradually. To begin with, give up the harmful product that is easiest for you to part with. After a week, add another product - and so on until only healthy foods remain in your menu. Of course, this will take some time. But it is not for nothing that popular wisdom says that the quieter you go, the further you will be. Otherwise, you will simply give up on this whole idea of healthy eating and return to dumplings and fried chops. And we have already talked about the dangers of such a diet above. And your self-confidence may also suffer - self-flagellation is very typical for girls. And remember - if you could not resist and ate something harmful again, do not give up under any circumstances. Well, you ate and ate - this is not a reason to give up a healthy lifestyle, right? If you have doubts about this or that product, or you just can’t figure out what to eat now, go to a nutritionist. In addition, this specialist should also be visited by those people who suffer from one or another chronic disease - the doctor will also help to adjust the diet.
Sample menu
It seems that everything is more or less clear.But to make the picture complete, we suggest you familiarize yourself with an approximate menu of healthy eating. Of course, it is very conditional and you can change it according to your taste and desire. But you will still get an approximate idea. So:
- Breakfast
For breakfast, cook oatmeal with milk,add some butter. Also, a cheese sandwich and tea wouldn't hurt. Such a breakfast will provide you with energy until lunch and you simply won't need any snacks. Breakfast plays a huge role in general - it is absolutely unacceptable to skip it. Otherwise, snacks and metabolic disorders are simply guaranteed. Any porridge will do for breakfast. But the main condition is - it shouldn't be instant porridge, which you just need to pour hot water over. Such porridge doesn't contain any useful nutrients, only preservatives and flavor enhancers. Therefore, it is much wiser to spend a little time and cook normal porridge.
- Lunch
Second breakfast or, as it is now customarylunch should not be skipped either. Have some fruit or yogurt - whatever you like best. But don't overeat - just have a small snack. Of course, you should only eat if you feel like it.
- Dinner
For lunch it is advisable to eat some vegetableor chicken soup, a piece of meat with vegetables as a side dish. If you have to dine out, the soup can easily be replaced with some tasty and healthy salad - for example, Caesar salad.
- Afternoon snack
For an afternoon snack, you can eat any fruit or vegetable, or drink drinking yogurt. You can add a piece of bread to the yogurt. Or a piece of rye bread.
- Dinner
A proverb about having to give away your dinnerenemy, is not far from the truth. Of course, you shouldn't give away your entire dinner. But remember - dinner should be light enough. For example, eat cottage cheese with fruit. Just add chopped fruit to regular cottage cheese, and you can dress it all up with drinking yogurt. Just before bed, if you feel hungry, you can drink a glass of kefir or weak unsweetened tea. As a rule, after about a month of eating this way, you will notice amazing changes in your body. And believe me, if you manage to stick to a healthy diet for a month, you are unlikely to want to go back to your previous lifestyle. Firstly, it would be foolish to exchange the lightness and excellent health that healthy eating provides for women. Secondly, the extra pounds that are quickly flying away will discourage any desire to eat some terribly harmful junk. We recommend reading:
