Feeling good. What you need for good health: nutrition, sleep and rest

From now on we will not talk about magic or plastic surgery. And preserving youth we will create practical techniques and life rules, following which you can at any age (if you wish) remain healthy, full of strength and vitality.

Hormone of youth

Not long ago, scientists discovered the hormone melatonin, which helps the body fight free radicals that cause aging, prevents the occurrence of cancer, ensures strong healthy sleep and as a consequence, . In a word, he does everything possible to make our lives long and active.

The body increases its production after you eat something rich in carbohydrates, for example, pasta with vegetables, bananas, potatoes baked in their skins, porridge. You should also not forget about vitamins that increase melatonin production, in particular vitamins B3 and B6 (elderly people are more likely to suffer from a deficiency of the latter). Dried apricots, sunflower seeds, whole wheat grains are a storehouse of vitamin B3. And you will find vitamin B6 in carrots, soybeans, hazelnuts, lentils, and also in salmon fish.

Life-giving moisture for well-being and beauty

About the bottom of the supermodel to the question “How do you manage to look so good?” - answered that the recipe is extremely simple: drink more water, less coffee, and in the morning lubricate your lips with mayonnaise to moisturize. It looks like the model was lying a little: it is well known how much time and money stars spend on their appearance. However, she is right about one thing: good health and beauty are impossible without a sufficient amount of life-giving moisture.

It is estimated that per day we excrete up to 15 glasses per day through the kidneys, lungs and skin. These losses must be replenished in full, because, according to doctors, a significant number of diseases are associated with a lack of clean water. There is not enough water - this means that metabolic products are not removed from the body in a timely manner, and it becomes polluted; the urinary system suffers; salt deposits appear; diseases arise digestive system... Therefore, regular consumption of water is one of the main conditions for good health. For this purpose, doctors recommend drinking 1.5-2 liters of water daily, and juices, coffee, and tea are not taken into account.

Cleanliness is the key to good health

And because of stress and poor nutrition The body of most of us is polluted. Toxins are absorbed into the blood and enter the various organs and strike them down. The skin also suffers - the main thing excretory organ: the more toxins in our body, the worse its condition. So, no matter how prosaic it sounds, timely bowel movements are the key to good appearance, good health And wellness.

E a morning portion of oatmeal, simply brewed with boiling water, fermented milk products and raw vegetables should become a mandatory item in your diet if you want to have healthy skin and excellent health.

Intimate talk

Take the advice of Dr. Chia from Thailand, who developed the original warning system various diseases based on oriental medicine. The recommendations of the eastern healer are very popular in Europe and the USA. Dr. Chia teaches her patients how to feel good through what they call the inner smile. An inner smile allows you to establish broken connections in the body.

Make it a rule to smile at the organ that is bothering you several times a day, talk to it: tell it, for example, that you love it. Rest assured, your conversation will not go unnoticed!

Physical education is a friend of good health

And active physical exercise promote greater blood circulation, which is responsible for ensuring that all organs and tissues of our body receive oxygen on time and in sufficient quantities. By the way, the “bags” under the eyes are the result poor circulation. By playing sports, you can get rid of them in 1-2 months. And the bags will disappear and your health will improve.

For good health, older people need physical education no less than young people, only the loads should not be Olympic, but regular. For example, a daily hour-long walk. And in the summer, during the swimming season, it’s a good idea to “walk on the waters”: go into the water up to your hips or chest and wander around for 20 minutes. This exercise is good because the load is distributed evenly, and significantly more calories are burned than in a summer cottage.

Dream - best medicine for well-being

The simple truth that sleep is necessary for a person to restore body and spirit has long been proven scientifically. Can you really talk about feeling good if you haven’t slept at night, especially in old age? One sleepless (or restless, interrupted sleep) night reduces brain metabolism by 7%. And this is a lot. Each such loss takes several days to recover. Try to determine the duration of sleep you personally need (this will happen on the fourth day), then try to stick to it and, if possible, not reduce it.

Remember also that an hour of sleep before midnight is equal to two after. This is true for the quality of rest for yourself, your brain, your body, and your skin, your well-being. Sleep consists of several cycles that are repeated many times during the night. And only the phase of the so-called “slow recovery”, which is so necessary for the full restoration of the body, occurs only late in the evening until midnight.

Ministry of Health warns

We won’t read lectures about the dangers of smoking, let’s just say that a cigarette smoked just before bed will negate all your efforts to take care of your face. Even if you are not going to part with your bad habit, at least try not to smoke at night. And put off your first cigarette until 12 noon.

Inner glow for well-being

When you go up to the mirror, smile at your reflection: this simple “facial” exercise will help you get into an optimistic mood. A person, regardless of age, looks much better if his face lights up with a smile

And avoid people who constantly grumble and grumble. Negative emotions no good good health. Try not to respond to aggression with aggression. Sooner or later, negative energy returns to the one who sends it.

Be curious. Admiration for the world around you and various hobbies cause a sparkle in your eyes, illuminate inner light your whole appearance and help maintain interest in life. And you are guaranteed good health.

Thus, you can create good health yourself, if you have the desire.

Our body is a reflection of what we eat

It's no secret that obesity has become a huge problem. modern people– we move less, consume large amounts of fatty foods, high-calorie sauces, and sweets. There are endless temptations everywhere, and manufacturers compete to see who will offer the next super product that no consumer can resist. The result of this race can be observed on the streets of any metropolis - according to statistics, almost every second resident of developed countries is overweight. Obesity, unfortunately, leads to problems not only in aesthetics and self-esteem, but also to serious consequences for the body: the risk of many diseases is directly proportional to the amount excess weight. Diabetes, heart problems, gastrointestinal problems, reproductive problems - this is only a small part possible diseases arising from non-compliance with the diet.

The good news is that last years taking care of the condition of your body has begun to become fashionable: more and more calls to engage in sports are being heard from the state, public organizations, organic and dietary products, the press disseminates advice on how to eat healthy.

The basics of healthy eating, or how to eat healthy

When creating a healthy eating menu, there are several things to keep in mind: general rules: firstly, you need to eat often and in small portions. It’s most convenient to get yourself a small plate that can hold a handful-sized portion. No need to be afraid of hunger! A healthy diet involves 5-6 meals per day. It is also good to accustom yourself to eat at the same time - this will stabilize the functioning of the stomach and will promote weight loss.

Second important rule– remember about calories. There is no need to scrupulously calculate them throughout your life every time you eat; just watch your diet for a week or two, and the habit of automatically “estimating” the calorie content of food will appear by itself. Everyone has their own calorie intake; you can find it out, for example, by using a special calculator that is easy to find on the Internet. For example, a woman is 30 years old, weighs 70 kg with a height of 170 cm and is small physical activity About 2000 kcal are needed per day. To lose weight, you need to consume 80% of calories from the norm, that is, in our example, about 1600 kcal per day. Additionally, there is no point in cutting down your diet - the body will simply slow down its metabolism, and such a diet does more harm than good.

Rule three - we maintain a balance between “income” and “expenses”, that is, the energy that is spent by the body on basic metabolism, work, sports, and calorie intake. Food includes four main components: proteins, fats, carbohydrates and dietary fiber - all of which are necessary for our body. The only question is which of them (fats and carbohydrates are different), in what quantities and proportions to consume. Approximate recommended values are 60 g fat, 75 g protein, 250 g carbohydrates and 30 g fiber. The fourth rule is to drink water. Often we don’t want to eat, our body simply mistakes a lack of fluid for hunger and forces us to eat something that we really don’t need. One and a half or more liters of clean drinking water will help get rid of pseudo-hunger, make the skin more elastic, improve the general condition of the body, and speed up the metabolic process.

And the fifth rule is to choose products wisely. Read labels, composition and calorie content of products, exclude fast food, mayonnaise sauces, products with chemical additives, preservatives, and dyes from your diet. You must know what you eat, and then the path to beauty and health will become quick and enjoyable.

Healthy food

We will try to answer eternal question“What to eat to lose weight?” The main thing when creating a menu for a healthy diet is maintaining a balance between expenses and consumed products.

So, you definitely need to include in your healthy diet every day:

cereals, in the form of porridges and muesli, rich slow carbohydrates, which will provide our body with energy;
fresh vegetables(cabbage, carrots) provide the body with dietary fiber - cellulose;
legumes are a rich source vegetable protein, especially necessary for those who rarely or do not eat meat at all;
nuts, especially walnuts and almonds, have a beneficial effect on the entire body and are a source of polyunsaturated fatty acids omega-6 and omega-3, trace elements;
dairy products: natural yoghurts(no added sugar), kefir, skim cheese provide calcium and improve the functioning of the gastrointestinal tract;
saltwater fish contains protein and essential omega-3 fatty acids;
fruits and berries are a storehouse of vitamins, heal the skin and protect the body from diseases;
lean meat - chicken breast, rabbit, beef are a source of protein.

Healthy products should not contain preservatives, artificial colors, palm oil. It is better to limit pickles - you can treat yourself to them from time to time, but you should not get carried away.

If you have a problem with excess weight, then you should give up sugar altogether, even if you have a sweet tooth and cannot live without a cup of sweet coffee in the morning - sweeteners will solve this problem. Don't be afraid of them, quality substitutes for natural basis harmless, contain virtually no calories and taste good.

Strictly prohibited!

We've decided on healthy foods, let's look at the list of foods that are incompatible with a healthy lifestyle and proper nutrition:

Sweet carbonated drinks. They do not quench thirst, irritate the gastric mucosa, and, as a rule, contain a monstrous amount of sugar - about 20 g in each glass, artificial colors and flavors, and preservatives.
Deep fried food. French fries, chips, crackers and anything that is fried in large amounts of oil should be eliminated from the diet. Carcinogens, no useful substances and fat is not what a healthy body needs.
Burgers, hot dogs. All such dishes contain a mixture of white bread, fatty sauces, meat of unknown origin, appetite-stimulating seasonings and a large amount of salt. What do we get as a result? A real calorie “bomb” that instantly turns into folds on the body and does not carry any nutritional value.
Mayonnaise and similar sauces. Firstly, they completely hide the natural taste of food under spices and additives, forcing you to eat more, and secondly, almost all mayonnaise sauces from the store are almost pure fat, generously seasoned with preservatives, flavors, stabilizers and other harmful substances.
Sausages, frankfurters and semi-finished meat products. There is hardly any need for any explanation at this point - just read the product label. And this is only official data! Remember that under the “pork, beef” items in the composition, skin, cartilage, and fat are most often hidden, which you would hardly eat if they were not so skillfully processed and beautifully packaged.
Energetic drinks. They contain a heavy dose of caffeine combined with sugar and high acidity, plus preservatives, dyes and many other components that should be avoided.
Lunches instant cooking. Noodles, mashed potatoes and similar mixtures, which just need to be poured with boiling water, instead nutrients contain large amounts of carbohydrates, salt, spices, flavor enhancers and other chemical additives.
Floury and sweet. Yes, yes, our favorite sweets are some of the most dangerous products. The problem is not only the high calorie content: the combination of flour, sweet and fatty foods multiplies the harm several times and instantly affects the figure.
Packaged juices. Vitamins and other beneficial substances almost completely disappear during processing. What benefit can there be from a concentrate diluted with water and flavored with a fair amount of sugar?
Alcohol. Enough has already been said about its harm to the body; we will only note once again that alcohol contains calories, increases appetite, interferes with the absorption of nutrients, and if not observed minimum doses– slowly destroys the body, because ethanol is a cellular poison.

The transition to a balanced healthy diet will not be a burden if you follow simple recommendations.

First of all, don't starve yourself. If you feel discomfort, eat an apple, some nuts, dried fruits or muesli.

Secondly, drink a lot and choose healthy drinks. Chicory is good for weight loss - it suppresses hunger due to the large amount of fiber in its composition and has a beneficial effect on the body. Also useful green tea, especially with ginger.

Diversify your diet! The more different healthy foods you consume, the more your body receives various microelements, vitamins, and amino acids.

If you really want something forbidden, eat it for breakfast. Of course it's better to refuse harmful products at all, but at first it helps to think that sometimes you can still pamper yourself.

The fewer unnatural ingredients in food, the better. Do you want to eat? healthy foods– it is better to choose a piece of meat instead of sausage, fresh vegetables instead of canned ones, muesli instead of buns.

Creating a “Healthy Eating” Menu

How to start eating right? First of all, you need to find out how many calories your body needs. Let's say it's 2000 kcal daily. In order to lose weight, you need to consume 1600 kcal per day, distributing it over 5-6 meals.

So let's make up healthy menu daily meals:

Breakfast. Should be rich in slow carbohydrates and proteins, it can include:

oatmeal, muesli or grain bread;
kefir, unsweetened yogurt or a piece of cheese.

Second meal– light snack between breakfast and lunch:

any fruit weighing approximately 100-200 grams, or some nuts, dried fruits;
100 grams of cottage cheese or unsweetened yogurt.

Dinner should be the largest meal of the day:

100 grams of buckwheat or brown rice, pasta made from durum flour. You can add carrots, onions, peppers to the dish;
boiled chicken breast;
A salad of fresh vegetables seasoned with yogurt, a small amount of soy sauce or flaxseed oil.

Afternoon snack, between lunch and dinner - one more easy reception food:

A small piece of fruit or a glass of freshly squeezed juice, preferably from vegetables.

Dinner– light and tasty:

100-200 grams of lean beef, rabbit, turkey, chicken, fish or legumes;
Salad made from cabbage, carrots and other fiber-rich vegetables.

And finally, a couple of hours before bed:

A glass of kefir, chicory or drinking unsweetened yogurt.

Throughout the day, you can drink unlimited quantities of water, green tea and chicory drinks with natural extracts of rose hips, ginger or ginseng.

Portion sizes are approximate and will depend on individual parameters - daily norm calories, weight loss rate and others individual factors. In any case, it is better to consult a nutritionist.

IN Lately more and more people are starting to think about healthy way life and correct mode nutrition, in particular. They try to stick dietary nutrition, control the quality of food consumed, but, unfortunately, few people care about their diet, and this is no less important. Diet has a huge impact on the processes of digestion and absorption of food, as well as on the condition of the body as a whole.

Biorhythms of the body

The diet should be selected taking into account many factors. One of the most important is the body’s biorhythms and individual organs. For most people, the word “biorhythms” is something vague and unreal, although this word defines specific processes in the human body. Our body is designed in such a way that the organs do not work with constant intensity, but cyclically: sometimes more intensely, sometimes more calmly. There are periods of maximum efficient functioning of the organ, and there are also periods of rest. A person must organize his life activities in accordance with the work of the body, then he will work more efficiently and harmoniously. Imagine what will happen if you drink a lot of fluid while your kidneys are resting and Bladder, or perform physical exercise during the period of rest of the heart. The organs will be forced to work “through force”, without rest, and this will lead to poor health and rapid “wear and tear” of the body.

Breakfast

Food should also be taken in accordance with the functioning of the digestive and excretory organs. Maximum activity stomach is observed from seven to nine o'clock in the morning. It is at this time that you should take breakfast. Breakfast should be the main meal of the day; it should be hearty and rich. If you eat from seven to nine, you can be sure that all the food will be digested and nothing will be deposited in “fat reserves.” This is especially important to know for people who want to lose weight. During breakfast, you can eat a lot without fear of gaining weight. Hearty breakfast launches metabolism at full capacity, and food will be digested well.

Dinner

From nine to eleven o'clock the spleen and pancreas work. They stimulate the processes of food digestion. From eleven o'clock the heart begins to work actively. Eating at this time, that is, from eleven to one, is not recommended, especially for people with heart pathologies, because eating food will make the heart work harder, and this can lead to arrhythmia, tachycardia and even heart attacks.

From one o'clock until three days You can start lunch. Lunch should not be as dense as breakfast and consist mainly of protein foods and fats. Carbohydrates will interfere with the digestion of proteins and fats, because they are processed much faster and provide a lot of energy. The body simply will not need to digest other food.

Dinner

Dinner should be from five to half past six in the evening. It is not recommended to have dinner later, since the kidneys work actively from five to seven in the evening, and after that there is a period of rest. Fatty and heavy meals in the evening will cause kidney problems, ranging from edema to urolithiasis. And the stomach has difficulty digesting food eaten after nine in the evening. For dinner it is better to eat light carbohydrate food, it is quickly broken down into energy, and at night the body can fully rest. Overeating in the evening will lead to poor health, swelling of the face and limbs, unhealthy and inadequate sleep. Late dinner leads to stagnation of food in the gastrointestinal tract and its rotting, resulting in flatulence, belching and heartburn.

Nutrition for illnesses

For a number of diseases, nutritionists recommend eating not three, but five or six times a day. In this case, you should eat small portions with a break of three hours. You should not snack between meals, as this will overload your stomach.

Nutrition process

Remember that you need to eat slowly, chewing your food thoroughly. You should only drink very dry food; it is better to drink no earlier than an hour after eating. Water dilutes gastric juice, complicating digestion processes and causing food fermentation in the stomach and intestines. It is necessary to drink after meals (an hour later), since the pancreas has given up juices to digest food, and it needs to restore the supply digestive enzymes. You need to drink a glass of water.

You need to drink enough water throughout the day, one and a half to two liters. Water is necessary for metabolism and cleansing of the body. If you have problems with your kidneys, then it is better to drink the required amount of water before six o’clock in the evening, in order to avoid unnecessary stress on the kidneys. If you don’t feel like drinking at all (there are such people too), this is a reason to think that not everything is in order in the body, and start drinking, at least a little.

The intense rhythm of life of a modern person forces him to violate the biologically determined diet, and this leads to problems with overweight, digestive organs and well-being. Try to organize your day so that your body works harmoniously, and you will maintain your health for many years!

Every person dreams of waking up refreshed and energetic. But the reality is completely different, and most of us have great difficulty opening our eyes. Modern life passes on high speed, and not everyone is able to cope well with the level of stress that comes our way throughout the day. Prolonged fatigue is the cause of many diseases and... But who else, if not us, is able to change the situation in order to again feel a surge of vigor.

Physical exercise and normal eight-hour sleep help with this. And proper nutrition stimulates the body to release more energy, which will help cope with most stress. Let's look at proven strategies that will increase our energy.

Add Omega 3

Studies conducted by nutritionists have shown that daily consumption of omega-3 fatty acids leads to increased levels of concentration and energy. Therefore, it is advisable to include at least one source of such a substance in the diet. It can be found in fish, seeds and tree nuts. Now available nutritional supplements containing omega-3. Although they are useful, good nutrition they cannot be replaced.

Be ready to snack

The amount of energy in the body is determined by the amount of sugar in the blood. That's why long abstinence from eating leads to fatigue and a feeling of hunger. If you don’t have anything healthy on hand for a snack, then unhealthy things will be used. To prevent this from happening, you need to prepare some nuts or dried fruits in advance. They will help satisfy hunger and replenish sugar. You can also eat yogurt, berries and some fruit.

Quit strict diets

Diets aimed at restricting the body's calorie intake, in the end, only bring harm. When a person does not receive enough energy through food, he immediately experiences fatigue. In addition, the body turns on the process of energy saving, which leads to a slowdown in metabolism. As a result, the desired weight loss occurs much more slowly. And if at this moment a person begins to eat more, then weight gains faster. The optimal solution for this issue is to eat as much as the body needs.

Nutrient-rich foods

The body needs many vitamins and nutrients for proper metabolism. If a person eats incorrectly, he will eventually become tired. Therefore, when eating, you should give preference to foods with high nutritional value. These can be nuts, fruits, legumes, vegetables, grains. On the other hand, the use artificial sweets, fatty foods, refined bread will give the body a lot of calories, but not nutrients, which will ultimately lead to obesity and fatigue.

Drink more

In order for the human body to function normally, you need to monitor your water balance. Only in this case can we talk about vigor and energy. In this case, it is better to give preference to purified and mineral water, and try to avoid juices and sports drinks. In the summer, it is recommended to carry a small bottle of water with you.

Don't forget about antioxidants

They help the human body resist harmful chemicals. An increased amount of the latter leads to fatigue and various diseases. Most antioxidants enter the human body through plant foods. Therefore, it is best to use vegetables and fruits that have a rich color in food.

Caffeine - cheerfulness or fatigue?

When drowsiness or fatigue sets in, some people resort to a proven remedy - a cup of coffee. Immediately after this comes vigor and a charge of energy. But the effect produced is temporary. At the end of it comes fatigue and a feeling of hunger. This is caused by the fact that the body was stimulated by caffeine, but did not receive any nutrients to replenish energy reserves. Besides, constant use Coffee is addictive and creates unnecessary problems. Therefore it is better to replace it green tea, which contains not only caffeine, but also antioxidants.

Be sure to have breakfast

No matter how tempting it may be to skip breakfast, it's best not to do it. For the human body, it serves as a kind of start for normal exchange substances. In addition, breakfast provides the necessary energy for effective work. To get a boost of energy in the morning, you need to give preference to fruits, cereals and cottage cheese in your diet.

How does your diet change in the summer? More greens, vegetables, fruits - this is understandable, but what other products do you prefer in the warm season, and which ones do you refuse? Your view on summer menu There is an ancient Indian teaching - Ayurveda. Here is a list of products that will help with overheating and diarrhea.

In summer, all healthy people can eat foods from this list. It is also useful to follow this diet when your body needs cooling, drying, grounding and additional internal space. Foods on this list have therapeutic effect for inflammation, increased acidity stomach, anger, excessive emotionality, overheating, diarrhea, acne, rashes and other ailments associated with pitta imbalance.

The basic principle: enhance sweet, bitter and astringent tastes.

Avoid: spicy (hot), sour, salty.

Cereals

These grains are best eaten cooked.

Most suitable: barley, White rice basmati, millet, oats, white rice, whole unprocessed wheat.

In small quantities: brown rice

Dairy

Most suitable: unsalted butter, cottage cheese, fresh (curd) cheese, ghee ( melted butter), milk.

In small quantities: hard unsalted cheeses.

Sweeteners

Most suitable: maple syrup, rice syrup.

In small quantities: honey.

Oils

Most suitable: ghee, olive.

In small quantities: Avocado, canola, corn, coconut, soybean, sunflower oil.

Fruits and berries

Most suitable: apples, avocados, blackberries, blueberries, cantaloupe, coconut, cranberries, dates, dried fruits, figs, grapes, lemons, limes, nectarines, pineapple, prunes, raisins, raspberries, strawberries.

In small quantities: apricots, bananas (only very ripe ones), cherries, grapefruits, oranges, pineapples.

Vegetables

In winter, vegetables must be cooked. But in summer, pitta people can eat raw vegetables. It is also beneficial to consume freshly squeezed juices from green vegetables.

Most suitable: artichokes, asparagus, bean sprouts, Bell pepper, broccoli, Brussels sprouts, White cabbage, cauliflower, celery, cilantro, watercress, cucumber, green pepper, kale, leafy vegetables, lettuce, mushrooms, onion(carefully cooked), peas, pumpkin, seaweed, zucchini, zucchini.

In small quantities: beets, carrots, corn, eggplant, garlic (thoroughly cooked), parsley, potatoes, spinach, sweet potatoes, ripe tomatoes.

Nuts and seeds

Most suitable: coconut, sunflower seeds, pumpkin seeds.

In small quantities: Pine nuts, sesame seeds.

Meat, fish and eggs

If you can't give up meat, reduce your consumption to 2-3 times a week.

Most suitable: chicken, egg whites, River fish(trout), turkey.

In small quantities: beef, duck, egg yolk, lamb, pork, sea fish, venison and other types of red meat.

Legumes

Most suitable: urd (black mung bean), chickpeas, mung bean, split peas, soybeans and soy products, tofu.

In small quantities: adzuki (angular beans), kidney beans, navy white beans, pinto beans.

Spices

Most suitable: cardamom, chamomile, coconut, coriander, dill, fennel, lemon verbena, peppermint, saffron, spearmint, turmeric.

In small quantities: basil, Bay leaf, black pepper, cumin, cinnamon, cumin (jeera), ginger (fresh), oregano, rosemary, thyme.

Seasonings, sauces, chocolate

Most suitable: carob with sweeteners from the list above.

In small quantities: mayonnaise, sweet mustard.

Beverages

Most suitable: water, milk, coconut milk, bitters and astringents herbal teas and decoctions - from chicory, dandelion, hibiscus, strawberry leaf, wheatgrass (wheat sprout juice) and other freshly squeezed juices from green vegetables.

In small quantities: spiced or black tea, fruit juice, half diluted with water.

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Discussion

Comment on the article "List of products for the summer: proper nutrition for good health"

Over the past few years, it has become fashionable to limit carbohydrate intake - the so-called low-carb diet. Oleg Iryshkin, candidate of medical sciences, doctor sports medicine and sports nutrition, expert nutritionist of the federal network of fitness clubs X-Fit. Cereals Cereals are very important in the diet, since they are the main suppliers complex carbohydrates And How...

Nutrition for a nursing mother: what foods cause colic? During the first months after the birth of the baby, a nursing mother needs to adhere to a simple diet. It is necessary to limit the consumption of foods causing bloating: legumes, sweets, cabbage. It is better not to eat fresh vegetables and fruits yet; they can also cause bloating and colic. They should be consumed in cooked form - boiled, baked. It is undesirable to eat foods that are too fatty, overcooked, spicy or smoked. WITH...

Discussion

I strict diet I didn’t adhere to it and everything was fine. She ate everything, but within reasonable limits. My son was born in the middle of summer; how can mom manage without fresh vegetables and fruits? This enriches the composition breast milk. And all babies have colic. A clockwise tummy massage with Chicco massage oil helped us a lot.

I never followed a diet. I ate everything, but watched the baby’s reaction. I didn’t notice that any product affected his well-being.

Each of us strives to eat tasty and healthy. We women try to watch our calories. sufficient quantity protein in your diet, include healthy foods in your menu, and drink water regularly. All these actions help us stay beautiful, healthy and in great shape. An important factor in healthy eating is proper cooking. With uncontrolled heat treatment products lose most of their nutrients. Moreover, with strong...

I read your list of products, we have much less allowed. What about millet cereals, broccoli, cauliflower? 04/14/2016 15:30:18, Nata343.

Discussion

There are websites that offer menus based on products.

We’ve been eating the same way since August, I cook a lot, my child is also 3, so we have a choice, McMaster pasta is made from corn flour and buckwheat and rice flour, corn flour has not caught on with us, it’s bitter, but pancakes with corn starch are a blast , the main thing is a good frying pan, try it with water and jam, cutlets without eggs come out dry, I mix the minced meat with boiled buckwheat or rice, it seems ok

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We have one like this
1.Mythological stories of Ancient Greece
2.Russian folk and Arabic tales
3. Bylin in the Kyiv cycle
4. Krylov's fables
5.Aesop's Fables
6. Gagarin-Mikhailovsky "Children's Topics"
7. Nekrasov "Grandfather Mazai"
8. C. Perrault "Ricky with a tuft"
9. A. Milnn "Winnie the Pooh"
10.Garshin "Frog Traveler"
11. Koval "Nightingales"
12. Dmitriev "On the nature of big and small"
13. Gaidar "Hot Stone"
14. Paustovsky "Steel ring"
15. Dragunsky "Girl on a Ball"
16.Petrushevskaya "Tales"
17. Kozlov "Fairy Tales"
18. Ian Larry "The Unusual Adventures of Krik and Vali"
19. Lagerlöf "Nils's Journey with the Wild Geese"
20. Darrell "My Family and Other Animals"
21. Harris "The Tales of Uncle Remus"
22. Lewis "The Lion, the Witch and the Wardrobe"
23. Rodari "Gelsomino in the Land of Liars", "The Adventure of the Blue Arrow"
24. Kipling "What gives a berbel a hump"
25.Rasp "The Adventures of Munchausen"
26. Seton-Thompson "Street Singer"
27.Baum "The Wizard of Oz"
28. Proysler "Little Ghost"
29. Travers "Mary Poppins"
30.Golyavkin "Stories"
31.Ruskin "When Dad was Little"
32. Hogarth "Muffin and his merry friends"
33. Uspensky "Crocodile Gena"
34. Bazhov "Silver Hoof"
35. Gubarev "The Kingdom of Crooked Mirrors"
36. Prokofiev's "The Magician's Apprentice"
37.Lagin "Old Man Hottabych"

1. Russian folk epics: about Ilya Muromets, about Alyosha Popovich, “Dobrynya and the Snake,” “Volga and Mikula.”

3.I.A.Krylov. (Optional) “Crow and Fox”, “Elephant and Pug”, “Swan, Pike and Crayfish”, “Quartet”, “Wolf and Lamb”, etc.

4.Ch.Perrot. "Fairy Gifts"

5.Ts.Topelius. " Sunbeam In November".

6. A.S. Pushkin. Poems and fairy tales.

7.I.S. Turgenev. "Mu Mu".

8.F.I.Tyutchev. Poetry.

10.A.A.Fet. Poetry.

11. L.N. Tolstoy. “Filippok” and other stories and fairy tales for children (optional).

12.N.A.Nekrasov. Optional: “Grandfather Mazai and the Hares”, “Little Little Man” and other poems.

13. A.P. Chekhov. Optional: “White-fronted”, “Vanka”, “ Horse surname"etc. (optional).

14. D.N. Mamin-Sibiryak. Optional: “Winter quarters for Studena”, “Grey neck”, “Adoption”, “Spit”, etc.

15.A.I.Kuprin. Optional: “Elephant”, “White Poodle”, etc.

16. S.A. Yesenin, “Kachalov’s Dog” (“Give me a paw, Jim, for luck...”), etc. (see [link-2]) (optional).

17.K.G.Paustovsky. Optional: “Warm Bread”, “Dishesive Sparrow”, “Steel Ring”, “Guys About Animals”, “Cat Thief”, “The Adventures of the Rhinoceros Beetle”, etc.

18.S.Ya.Marshak. By choice: “So absent-minded”, “Postman”, “Good day”, “Master - scrapmaster”, “Luggage”, “Mustachioed - striped”, etc.

19. Leonid Panteleev. Optional: “Honest word”, “On a skiff”, “Marinka”, “Private Guard”, “About Squirrel and Tamara”, “The letter “you”, etc.

20. A.P. Gaidar. Optional: “The Tale of a Military Secret, About Malchish-Kibalchish and His Firm Word”, “Hot Stone”, “Hike”, “Blue Cup”, “Dugout”, “Timur and His Team”, “R.V.S. .”, “Distant Countries”, “On the Count’s Ruins”, “The Fate of the Drummer”, etc.

21.M.M.Prishvin. Optional: “Fox Bread”, “Golden Meadow”, “Birch Bark Tube”, “ Queen of Spades"," Guys and Ducklings ", etc.

22.Jack London, "The Wolf".

23.E. Seton-Thompson “Chink”.

Even if you don't need to lose weight, it's still worth watching your diet. Correct balanced diet every day helps to maintain health and high level energy, in addition, significantly improves the quality of life. Usually people buy certain products, prepare food for the week and eat the same thing. We advise you to prepare various dishes from a basic set of cereals, meat, vegetables and add to your daily menu vegetables and fruits. Don't forget to drink...

Monthly grocery list. Girls, the situation is such that my husband is going to advanced training courses, and during this time his salary is being cut significantly, I haven’t prepared any greens since the summer. We don’t eat yoghurt, I still can’t get around to buying a yoghurt maker, and I don’t want anything that’s on sale.

Discussion

I summed up your products at our prices near Moscow - it turned out to be 6670 rubles. On average, food for three of us costs 10,000-11,000, but we buy all sorts of sweet indulgences, and, in addition, this amount includes a couple of snacks in fast food.
For me, your list is missing tea, coffee, flour (there is margarine for baking, but no flour, strange :), fermented milk products and sweets.

I don’t know about you, but here, if you buy more cheese or meat than you need, they will gobble up everything there is. No savings)

Of course, in the freezer there is always a supply of frozen vegetables and fruits (I make it myself in the summer) and you make a list of the products that you throw away - in a couple of months, look at this piece of paper and evaluate what and how much less you need to buy :-) 04/25/2011 16 :50:39, Fire.

Discussion

I cringe when I have to throw away food, so the counter turns on in the store - DO NOT buy too much
besides, I have a hole in my head, I’m used to keeping a piece of paper in a visible place and writing down as soon as it hits me that I need to buy it. Over the course of a week, the list is replenished, and with it I go to the store and market. Maybe you buy the usual set of products, without considering whether you need them this time.

Everything in our termite mound is eaten, and there isn’t even enough for the end of the week of what was bought specifically for the week.

I went and donated blood for a hemo test - determining a list of foods by blood type. We advise you to read: overalls for summer 2011. endometriosis 2 degrees. family clinic kashirka.

Discussion

Are you still losing weight? Raw vegetables would only bother me if the baby had stomach problems. I only eat boiled frozen ones. Now there is no raw vegetable variety (By the way, I lost weight when I fasted strictly for 3 weeks due to Manyasha’s dermatitis. I ate corn and rice porridge, boiled green vegetables, rye bread, jam and olive oil, 1 apple and 1 banana - 2 kilos straight from the bush.

Why do you need to lose a lot of weight? I cut out flour and sweets and stopped eating after six, the weight went down. I really don’t know how this will affect the GW, so far TTT seems okay. It seemed to me (from the photographs) that you are a very slender girl)))

And accordingly, products made from them - bread, pasta, flour, cookies, pies. How much is that? to balance this disadvantage. In the summer we have similar flowers growing in the meadow near our dacha, I just don’t remember whether the leaves are the same or not.

Discussion

The problem is not so much in not feeding wheat, rye, barley and sometimes oats. And accordingly, products made from them - bread, pasta, flour, cookies, pies. How much is that? to balance this disadvantage. If you just give what you can find from what is left, the child may have other problems: (Therefore, you need to increase! the number of products, primarily with high content fiber without gluten, iron and B vitamins. Fiber comes from fresh vegetables and fruits, beans, legumes and lentils, seeds and dried fruits. Iron comes from game meat, poultry and dried fruits. Group B includes nuts, seeds, legumes, eggs, milk, fish, lean meats, dried fruits and green leafy vegetables.
It is also necessary to provide foods high in beta-carotene and vitamin A, which help protect the mucous membranes in the small intestine.
Let me remind you that gluten eneropathy is an autoimmune disease. The child’s body mistakes gluten for an antigen, a foreigner, and launches an immune attack against it. As a result, the wall small intestine, covered with small villi, is damaged and begins to atrophy. This makes it difficult to absorb nutrients in general. In short, the child eats and eats, but the brain does not receive nutrition :(
Therefore, vitamin A is important. It is important for all children, but especially here.
Beta carotene is found in apricot, carrots, pumpkin, broccoli, sweet potato (orange), spinach, watercress, melon, nut butter, mango, papaya.
Hidden gluten (gluten) can be in ready-made soups and sauces (wheat flour is added). Solution - cook it yourself, add flour from peas, lentils, corn, rice. It is very easy to grind it yourself in a regular coffee grinder, just for one time, for preparation.
Hidden Gluten may be in lemon-barley water, malt, barley enzymes (sometimes used to make rice and soy milk).
Hidden grains (gluten) can be in caramel, maltose, malt, malt flour, citric acid, maltodextrin, modified starch.
Hidden gluten can be in margarine, vegetable protein, sometimes soy sauce, beer, mustard, tomato ketchup, powdered gravies, bouillon cubes, curries and other seasoning mixtures.
Oats contain the prothiene avenin, which has properties similar to gluten but can be tolerated by many. If this is the case, don’t overuse oats, use wisely and get it checked.
What we eat most often:
1. Borsch, or chicken soup with rice noodles.
2. Cutlets: they contain chicken, or lean meat, or fish;
rice;
bean flour, or lentil flour, or pea flour;
ground black pepper or paprika, or turmeric - or other spices - are very important;
flaxseed meal, or ground sunflower seeds, or ground pumpkin seeds;
grated zucchini, or grated carrots, or grated pumpkin, or grated beets;
eggs;
cold-pressed (unrefined) sunflower or olive oil, or with the addition of sea buckthorn oil.
Garnish: potatoes, buckwheat, rice. Buckwheat porridge, rice porridge, or with berries, or with fruits, or... with lactose-free milk.
3. Tea black, or green, or red, or with raspberries, or cranberries, or blueberries, or lotus, or milk thistle, or... Compote. Juices.

My plan with the same tasks was something like this:

Breakfast (must have 3 options at least)
- oatmeal according to your recipe
- protein omelet (2-3 egg whites + skim milk)
- 0% cottage cheese + grated apple (or any other fruit) - no more than 100 g.
- maybe a piece of cheese
- you can have Finnish rye bread with cottage cheese or sugar-free jam

Dinner:
- meat or fish (no larger than a deck of cards) + salad (400 g). First you have to eat the salad.
- you can have vegetable soup + salad + meat (poultry or fish)
- you can have miso soup + sashimi + salad

Dinner (be sure to force yourself to cook!!! - this really builds willpower - you’ll eat soon anyway, you need to try)

Large salad (400 g) + omelette,
Salad + steamed vegetables (or even better, steamed).
Salad + oyster mushrooms with eggplants (there is a super tasty and quick recipe),
You can have cottage cheese with fruit (sybarite), you can have a salad with seafood (cucumbers + boiled squid). There are a lot of recipes, it’s better to think about it a week in advance, what you need and when, and buy everything in advance - it will be easier.
IMPORTANT:

Oh, well, I like it! “It is known that with hepatitis B..!” WHAT A LOT?! Those are still prejudices! Believe me, peas and milk will NOT make a child swell! And prunes won’t make him poop any better either! Nothing can save you from colic except time! Drugs like Espumisan can help a LITTLE. Think for yourself: if a child’s digestive problems were solved simply by the mother’s DIET, how simple it would be! However, with your diet, for some reason your child STILL has a stomach ache! A diet for breastfeeding implies hypoallergenicity, and only if the child IS allergic to anything. But you cannot deprive yourself, and therefore your child, of vitamins and microelements! only because someone out there “It is known that with breastfeeding...” I have been breastfeeding for 5.5 months. I eat ABSOLUTELY EVERYTHING, the first two months were in summer-autumn, and I ate grapes, melons, watermelons, apricots, strawberries, raspberries - the list goes on and on, in short, everything that is considered allergens. No diathesis! And colic began at 3 weeks and ended on Sashkin’s birthday - 3 months. Espumisan and Plantex did not help us. Diathesis appeared only after eating half a kilo of marmalade and marshmallows at one time. I have been drinking since the first day of breastfeeding and still have at least 1 liter of milk per day. We have never had diarrhea, and we also don’t know what constipation is. You only need to completely eliminate cigarettes and alcohol, and that is, some: cabbage will make my baby bloat and milk too, I don’t take vitamins because my baby is allergic to coloring elements, but I can’t resist smoking: just a pack per week - light type is possible. The poor child is deprived of all the most useful things, but he swallows plenty of nicotine.