Healthy lifestyle and proper nutrition. Proper nutrition with a healthy lifestyle (healthy lifestyle) gives positive results

Anna Koroleva

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The first thing that forms the basis of a healthy lifestyle is proper nutrition. That is, a balanced nutrition scheme based on several principles: regular supply of the body with a "full package" of nutrients and vitamins, a mandatory diet and taking into account the person's age.

What you need to know about proper nutrition, and how to make a menu?

What is proper nutrition?

To control your weight and create a proper nutrition scheme, it is important to navigate the products that appear in our refrigerator, and timely eliminate the excess and throw in the right. And the main guideline is the content of nutrients and the absence of additives, GMOs, etc.

Essential Nutrients, necessary for the body:

Squirrels. Or, as nutritionists say, proteins. They are needed for metabolism, building new cells, youthful skin and normal functioning of the nervous system. Where are they taken from? From eggs, meat with fish and cottage cheese. Also nuts and legumes. The most digestible proteins are from fish/meat and dairy products. The daily norm of protein is about 110 g.
Fats. They are the most powerful source of energy, a "mix" of lecithin, fatty acids, vitamins A, E, B, etc. Where do they get it from? From vegetable oils, animal fats, fish with meat, milk and eggs. The need for fats is satisfied exclusively through a combination of vegetable fats with animals. The daily norm of fats is about 130 g, of which 30 percent are vegetable fats, and 70 percent are animal fats.
Carbohydrates . Also a source of energy necessary for the full exchange of fats with proteins. When combined with proteins, carbohydrates provide the formation of certain enzymes, hormones, etc. The daily norm of carbohydrates is about 450 g.
Cellulose . It is a complex carbohydrate. Needed to enhance intestinal motility, remove cholesterol and toxins, protect the body from "pollution". Where do they take it from? From wheat bran, vegetables with fruits.
vitamins. They are needed for the normal operation of all body systems: 1 - fat-soluble (A, K, E and D); 2 - water-soluble (group B, C).

List of products for proper and balanced nutrition in the table

As you know, proper nutrition implies its balance, usefulness and easy digestibility. And in order to correctly compose a menu, you need to know how many calories a particular product contains.

Calorie soft drinks:

Calorie content of mushrooms:

White: fresh - 32 kcal, dried - 277 kcal
Chanterelles: fresh - 22 kcal, dried - 268 kcal
Fresh butternuts - 12 kcal
Fresh mushrooms - 25 kcal
Boletus mushrooms: fresh - 30 kcal, dried - 231 kcal
Fresh champignons - 29 kcal

Calorie caviar:

Kety (granular) - 250 kcal
Sturgeon (granular) - 201 kcal
Pollock (breakthrough) - 127 kcal

Calorie content of cereals:

Calorie content of sausages:

Doctoral - 257 kcal
Dairy - 243 kcal
Servelat s / c - 453 kcal
Salami - 576 kcal
Sausages: beef - 215 kcal, pork - 330 kcal
Sausages: beef - 229 kcal, pork - 284 kcal

Caloric content of fats, oils:

Melted pork fat - 882 kcal
Mayonnaise 67% - 624 kcal
Cream margarine - 746 kcal
Vegetable oil: linseed - 898 kcal, olive - 898 kcal, sunflower - 899 kcal
82.5% - 747 kcal, ghee - 885 kcal

Calorie content of dairy products:

Meat/poultry calories:

Calorie content of vegetables:

Calories in dried fruits and nuts:

Nuts: peanuts - 555 kcal, walnuts - 662 kcal, cashews - 647 kcal, almonds - 643 kcal, pistachios - 555 kcal, hazelnuts - 701 kcal
Dried fruits: raisins - 285 kcal, dried apricots - 270 kcal, dates - 277 kcal, prunes - 262 kcal, dried apples - 275 kcal
Seeds: sunflower - 582 kcal

Calories in fish and seafood:

Calorie sweets:

Calories in berries/fruits:

Calorie flour products:

Bagels / bagels - 342 kcal
Bun - 261 kcal
Lavash - 239 kcal
Drying - 335 kcal
Rye bread - 210 kcal, wheat - 246 kcal
Wheat crackers - 327 kcal

Egg calories

Omelette - 181 kcal
Chicken eggs - 153 kcal, quail - 170 kcal, duck - 176 kcal, ostrich - 118 kcal

How to make a menu of proper and balanced nutrition for every day - examples for a day, week, month

Approximate menu for every adult who is tuned to a healthy lifestyle (this diet can be supplemented and changed according to preferences, but taking into account the rules of a healthy diet):

Monday

Breakfast: weak tea + homemade cottage cheese (additives - prunes, dried apricots, raisins)

At lunch: salad (vegetables + flaxseed oil) + a slice of black bread + a slice of beef (boil) + compote
For dinner: vegetables (stew) + jelly

Between meals are allowed: drinking yogurt, up to 1.5 liters of water, orange, almonds (no more than 50 g), pomegranate juice.

Tuesday

Breakfast: porridge (additives - honey, grated apple or berries) + semi-sweet herbal tea + 3-4 slices of cheese
At lunch: chicken broth with vegetables + a piece of baked (or steamed) light fish + yeast-free bread
For dinner: Greek salad + chicken (boil, at the reception - no more than 150 g)

Allowed during breaks: walnuts, up to 1.5 liters of water, apple and kefir.

Wednesday

In breaks: up to 1.5 liters of water, no more than 100 g of light cottage cheese, avocado.

Thursday

In the morning – muesli with milk + semi-sweet tea + curd cheese
At lunch: cream soup with spinach + paella + compote
For dinner: tea + salmon (bake) with herbs + toast

In between: up to 1.5 liters of water, yogurt and ripe berries.

Friday

For breakfast: oatmeal (add honey and crushed almonds) + tea with a slice of lemon
At lunch: broth (chicken) + potatoes (boil) with 5 g of oil and herbs + compote
For dinner: salad (seaweed and seafood) + bran bread + tea

In breaks: up to 1.5 liters of water, fruit cocktail.

Saturday

In breaks - up to 1.5 liters of water, dried apricots, 1 pomegranate

Sunday

For breakfast: buckwheat with 5 g butter + milk
At lunch: vegetable soup + bran bread + tomato + boiled fish
For dinner: freshly squeezed juice + casserole (carrot)

In breaks: up to 1.5 liters of water, 1 grapefruit, no more than 50 g of hazelnuts.

Features of proper and balanced nutrition

The food we eat every day plays a big role in both health and figure. Exhausting diets and serious physical exercises are not needed, if the diet is balanced and the menu is carefully thought out.

True, the principles of healthy eating will be slightly different for an ordinary adult, for an athlete, a baby or a nursing mother.

Balanced and proper nutrition during pregnancy - the basics of nutrition for pregnant women

As you know, the expectant mother has to eat "for two." That is, the need for nutrients and vitamins increases exponentially.

The basic rules of healthy nutrition for the expectant mother:

The basics of proper and balanced nutrition and menus for the growth of children and adolescents

Given the intensive growth of toddlers and schoolchildren, hormonal changes, the development of all body systems and high activity, a healthy diet for children should include a full range of nutrients.

Basic principles of healthy nutrition for children:

Proper nutrition for muscle mass - the rules of a balanced diet for athletes

For people who are actively involved in sports, a healthy diet involves a serious increase in the diet of elements that help reduce body fat and build muscle mass.

Principles of healthy nutrition for athletes:

Dietitian advice on proper and balanced nutrition - where to start?

- Before you fulfill your cherished dream and switch to a healthy diet, you need to remember its main principles.
1 is the power mode. That is, always at the same time, and 4-5 times a day, in accordance with the schedule of work or study. You can't beat the mode!

2 - choice of products. In advance, make lists of products "under the ban" and lists of those that will be useful. Immediately - with calorie numbers. Start from these lists and from the number of calories needed for the day, making up the menu.

3 - make a menu at least a week in advance. This will save you both time and nerves.

healthy eating It is one of the components of a healthy lifestyle. What we eat greatly affects the general condition of the body. After all, there are products - useful, and there are harmful. By choosing healthy foods in our diet, we improve our health, help our body to be stronger and more resilient, and prolong our life. But malnutrition can lead to sad consequences and a whole bunch of diseases such as diabetes, cardiovascular disease, obesity, high blood pressure and many others.

It’s good if parents instill a culture of a healthy lifestyle and healthy eating, including from the very birth of a little person.

So, I repeat, a healthy diet is a guarantee. Here are 10 simple rules to follow:

Eating well and varied. Vitamins, macronutrients and minerals are constantly needed by our body. They are contained in different products, that is, the more varied the menu, the greater the set of useful substances enters the body.
You need to eat more often, observing the regime. Breakfast lunch and dinner. Fruit can be eaten in between. Fractional nutrition helps to reduce weight, and is also indicated for certain diseases.
Can't skip meals. Firstly, the body is depleted, a feeling of rapid fatigue appears, and secondly, after that, at the next meal, more of it is eaten, which does not benefit the body at all.
Salt and sugar intake should be reduced. High salt intake leads to high blood pressure, kidney and joint diseases, and high sugar intake leads to diabetes and excess weight. In addition, sugar and salt are found in many ready-made products. From sweet carbonated drinks should be abandoned altogether, replacing them with mineral water.
Eat more whole grains. These include bread with bran, or from wholemeal flour, cereals from unpolished grain. Whole-grain foods are high in vitamins and fiber, so they reduce hunger, but are low in calories.
Eat fruits and vegetables daily. Fruits, berries and vegetables are an important source of minerals and vitamins.
Eat fish at least once a week. Especially, oily fish containing omega-3 fatty acids, which help prevent heart disease, is useful.
Need to drink more clean water. Coffee, tea, soft drinks do not count.
Reduce the amount of fat you eat especially animals. Their excess is deposited in the body and impairs the functioning of the pancreas and liver.
Give up fast food. With it, you get overweight, and depression.

Now we see that healthy eating does not limit our diet at all, but rather expands it.

Healthy eating is not an endless, the mention of which causes discomfort and associations with the need to limit the quantity and variety of food consumed. On the contrary, it is hearty, varied and tasty.

Many modern people choose two main things for their physical and emotional development: firstly, proper nutrition as a factor in a healthy lifestyle, and secondly, physical activity. In fact, these two concepts are inseparable, since only jointly ensure the success of a person.

The consumed products supply the body with the necessary building material and energy. In humans, and especially in women, there is a constant cellular renewal, these processes are reflected in energy consumption. Food is also a source of substances that are involved in the synthesis of enzymes, hormones, and other regulators.

Nutrition principles

Metabolic processes are entirely dependent on the food taken. Its composition, properties, as well as quantity are able to determine the rate of human growth, as well as its physical development. The basis of the food consumed affects the individual's ability to work, his life expectancy, the frequency of diseases and the condition of the nerves. With food, we get a sufficient (although not always) amount of proteins with carbohydrates, as well as fats, important minerals, a complex of vitamins and vital microelements.

All the main theories describing how are constantly striving to solve the main task: to extend the active life of a person. Within its framework, scientists have identified points that should be summarized here. A person needs:

Acceptance of natural and fresh products, the displacement of semi-finished products from the diet.
Balanced diet. The menu should consist of a variety of food groups. It is undesirable to replace them or exclude them from the diet. Compliance with proportions is an immutable postulate.
Snacks from fruits, nuts, dried fruits. At the same time, it is required to exclude crackers, chips, chocolates, cookies as snacks.
Food restrictions. It is advisable to limit the consumption of sugar, salt and white flour. Products such as ready-made store-bought sauces, sweet sodas and alcohol should be completely abandoned. All of them have a healthy alternative.
Pay maximum attention to physical activity. The amount of food eaten should be balanced by physical activity.
Cook food properly. It is better to eat food in steamed, baked or stewed form. Fried, smoked, highly processed foods will do much more harm than good.
Compliance with the basis of the diet - fruits and vegetables in fresh or dried form.
The predominance of plant foods on the menu will ensure good digestion, saturate you with all the necessary elements and give you a lot of energy. While meat products take energy rather than give; it's heavy food. Pay attention to what a large selection of cereals, cereals, vegetables and fruits is in our time in stores.

Nutrition with herbal ingredients

Vegetable proteins are more useful than animal proteins, and their intake fully satisfies human needs. Hence the conclusion: it is better to abandon meat and dairy products in favor of vegetable. This way you are more likely to deliver “great quality” protein with your meal.

Fats in their structure represent a complex material. Getting into the human body during nutrition, and especially women, they break down into simple materials under the action of gastric juice: vitamins and microelements. In addition, they provoke the secretion of bile, which stimulates intestinal peristalsis.

Animal fats, which include milk and dairy products, are quite harmful for the proper functioning of the human body. They contain enzymes that are dangerous for our body. Some people generally get sick from drinking milk because they don't digest lactose well. Therefore, they are considered more useful, since they lower cholesterol in the blood and contain polyunsaturated acids, which are required to restore the heart and blood vessels.

An excellent fuel for the body of women are carbohydrates. They are different: fast substances are instantly absorbed, but complex components are first processed by the digestive canal, which releases simple elements from them. The main difference between various carbohydrates is the speed of penetration of glucose into the blood. It is the main element of carbohydrates. The rate of increase in blood glucose when consuming different carbohydrates determines their benefits and harms, this is especially important for diabetics. Knowing the properties of the food consumed, you can easily control the weight, preventing the appearance of fat accumulation.

We advise you to monitor the correct ratio of incoming proteins, carbohydrates, fats in the body - this is the basis. These proportions have long been known and average in fractions of 1:4:1. This proportion is true for both women and men.

Diet and calories

Particular attention should be paid to the calorie content of dishes. The amount of calories taken with food should fully cover the energy costs of women and men. It all depends on the age, the nature of the daily work performed and the habitual way of life. Correctly calculate your own calorie intake for your daily diet, using the calorie table for this.

An important role in a properly organized lifestyle of women and men has a diet. It is necessary to eat food in small portions. The menu is divided into 6 receptions. Such a nutrition system will allow not to overload the gastrointestinal tract, improve metabolism and easily satisfy the feeling of hunger.

Morning meals should be about 25% of the daily diet, 35% - lunch, afternoon tea - about 15%, and in the evening - the remaining 25%. The last time you eat should be no later than 3 hours before bedtime. For lunch, eating well-digestible foods, which include vegetables and fruits, is suitable. In the evening, you should not abuse dishes that cause flatulence, burdening the motor and secretory activity of the digestive organs. When compiling a diet, time should also be given to such issues as the intervals between meals, the time spent on the process itself.

If food is quickly absorbed and poorly chewed, this can lead to excessive stress on the gastrointestinal tract, resulting in poor absorption (digestion). During too hasty eating, women and men very slowly lose the feeling of hunger, which is why overeating is possible. Therefore, the duration of lunch should be no less than half an hour. Regular violations of the diet contribute to metabolic disorders, which leads to the appearance of diseases: gastritis, ulcers, acute pancreatitis, myocardial infarction.

It should be understood that proper nutrition in compliance with all recommendations will help slow down the aging process in women and men, reduce the risk of heart disease, the vascular system, and prevent the development of diabetes and hypertension.

You can be sure that the transition to a balanced diet will give a quick result, and for this you just need to start. Physical activity will help with this. Only in combination with it, sleep will normalize, immunity will increase, more energy will appear: a person will begin to feel physically and emotionally healthier and more confident.

A person who has chosen a healthy lifestyle for himself must think about proper nutrition. After all, what we eat greatly affects the state of our body, mood, performance. Food is the most important element, without which the existence of a living organism is impossible. Therefore, taking care of your health, you should definitely think about choosing the right food and following a number of healthy eating rules. Healthy lifestyle and proper nutrition are one whole. Because it is impossible to imagine one without the other. Let's pay attention to the concept of proper nutrition and decide what is right and how it should be done with health benefits.

Healthy lifestyle and proper nutrition

Proper nutrition for a healthy lifestyle is not just important, it is the basis! The body receives strength, is saturated with the necessary elements for the development and maintenance of health from those foods that a person consumes throughout his life. And you can’t eat healthy buckwheat in the morning, and eat fast food in the evening and say that you follow a healthy lifestyle. Diets, temporary refusals of harmful products or rare, periodic use of healthy natural food - all this has nothing to do with a healthy lifestyle. A healthy lifestyle involves strict adherence to the rules of nutrition and the use of only a healthy diet. Do you think it's difficult? Nothing like this! A person who has accustomed his body to proper nutrition does not even accept the smell of low-quality food. Believe me, the body feels what it needs and what is alien to it. Having tried a healthy diet and got used to eating right, you will not want to go back to a messy unbalanced type of food of your own free will. Therefore, everything is in your power and depends only on your desire.

Proper nutrition as a way of life

There is only one way to preserve youth, beauty and health! You need to choose the path of a healthy lifestyle for yourself. Otherwise, it just won't work. You can even settle in a fitness room, tirelessly visit beauty salons and have the personnel of the best doctors in the world, but all this will not help you prolong your years of life, remaining in good health and with an attractive appearance, if you eat anything, drink all sorts of filth, do not take time for active loads. But what could be easier? Start with a healthy diet. Let proper nutrition become a way of life and fit your way of thinking. Then you don’t have to look for doctors who can fix what you have eaten for years. After all, bad food does not always harm immediately. It has a prolonged effect on our body. Eating tons of who knows what throughout life, many then look for a way to get rid of the consequences of such disordered eating overnight. And most of the time it makes no sense. Because proper nutrition for a healthy life is a must!

How to force yourself to eat right?

There are some practical tips to help beginners get used to the idea that proper nutrition is essential for a happy and healthy life.

Proper nutrition is not a punishment or deprivation! If you learn how to make up your diet, taking into account the necessary balance of vitamins, microelements and bioactive substances, you will not feel hungry during the day, you will not think about excesses and will not feel any discomfort.

Healthy eating is not a diet. You simply remove the excess and choose the best forever! You need to eat everything that your body really needs and you should not exchange your health for the sake of momentary pleasure from some junk food.

Proper nutrition is a conscious approach to dieting and eating. When you understand what is useful, what is harmful and why everything is so, you will stop reaching for “forbidden” food. After all, one cannot feel pleasure by saturating oneself with a source of fast carbohydrates, from which extra pounds are at the waist; carcinogens that provoke cancer; fats, which often cause pancreatitis and hepatitis, etc.

Proper nutrition is not a myth, but a reality! Man is a rational being. He can determine what is bad and what is good for his health and consciously refuse the harmful, and choose the healthy for his diet.

Healthy eating can become a good habit! After all, habit is a great thing that has a huge impact on our lives. It is not necessary to form bad habits, it is better then to create useful attachments.

No need to force yourself to eat right, you should want to maintain a healthy lifestyle. Proper nutrition is something that you need to come to consciously. Strict limits are not needed, there must be a sincere desire to maintain health, purity of soul, to become better and more perfect.

Healthy nutrition is what provides a solid foundation for a healthy lifestyle, which means it improves well-being, stabilizes vital energy, and creates a positive mood background. So why not try to get so many good things, abandoning the bad and choosing the good?

Given all of the above, it is easy to learn how to eat right and get used to this principle of eating food as a way of life.

Healthy eating rules

In addition to the fact that you should not eat harmful, but you need to make up your diet, saturating it with healthy, rich in vitamins and trace elements, you should pay attention to the rules for eating food. It turns out that there are a number of healthy eating rules that should be followed by adherents of a healthy lifestyle. If you adhere to the following recommendations, you will get the process of saturating the body of food as close as possible to the ideal. These rules are followed by yoga. And they, as you know, have true wisdom in terms of preserving youth, health, beauty, external and internal purity.

Alcohol in any amount is harmful, so it should never be an addition to the meal in any quantity!
You can't overeat. Food should saturate, and stuffing the stomach to a distended feeling is not only harmful, but even unsafe.
Eat only when the body feels the need for food. Do not eat for fun, to "kill" time or for the company. You should have fun in other ways, but not by eating food.
You need to eat food at room temperature. Don't eat too cold or too hot. This is harmful to the digestive tract and interferes with the authentic taste of foods.
Do not heat food in the microwave. This is not useful at all, and even harmful. Cook food only with the use of natural sources of heat, cold.
Choose products of natural plant origin. Do not eat products created by chemical processing, genetic engineering, etc.
Killer food is not the best element of the diet. Think of the soul, keep the body healthy. It is not so tasty to eat the tissues of a dead animal or to consume poultry in the form of a fetus in an eggshell.
Prepare food in a good mood. All negativity is transferred to food. Anger, sadness, melancholy do not make products useful and do not give a good taste to food, but they carry a negative charge to the body.
Make sure that all elements of food consumed at a time are combined. Do not mix many different components. This knocks the body out of an even, calm rhythm of digesting foods.
Eating should be done in a calm, appropriate environment. Do not eat in the hustle and bustle. It will not bring benefit and comfort.
Follow the diet. Chaotic meals at different times destabilize the normal background in the body. As a result, "surprises" may appear, which are the fruit of disordered eating.
Physical activity should be carried out 45-60 minutes before meals and 30 minutes after meals. Maybe a little later, but not earlier.
Eat only what you like. If a product seems stale, tasteless, or does not match your preferences, discard it. Take what you like now and want to eat. Of course, it should be a useful natural product.
Saturate your diet with fresh, uncooked foods. If you ate porridge today, complement it with fresh fruit or a fresh vegetable smoothie. The body really needs dietary fiber and fiber. All this is found only in fresh plant foods.
Drink only pure natural drinks. Discard canned compotes and juices. Don't drink lemonade. Do not drink tea, coffee. Fresh fresh juice, pure water, herbal tea, fresh fruit smoothies - this is what will benefit and will not have a harmful effect on the body.
Eat slowly and chew each bite thoroughly. Don't drink plenty of water with food. Drink measured sips. Enjoy your meal.
Eat food only in pleasant company or alone.

This is an incomplete list of rules. But this is the main thing! All this should definitely be taken into account when embarking on the path of a healthy lifestyle and observing the principles of proper nutrition.

Proper nutrition is the main principle of a healthy lifestyle!

In conclusion, I would like to say that people who want to become healthy and maintain youth and beauty for many years should understand the following. Healthy eating is a way of life! This is not the only, but a single facet of true existence in this world. If you learn to eat right and make it your way of life, you will surely comprehend other facets of a useful, more perfect being. A person who exists correctly lives beautifully! Only by taking the right approach to nutrition as the basis of your life, distributing the loads correctly and revising your inner world, you will be able to find the key to maintaining health, beauty of the soul, body and create a fertile ground for self-development.

Eat right and be healthy!

Many people live disease-free through their own efforts. You can live an interesting rich life for many years, and it will become happy for you. Lifestyle is your personal style. Make it better.

Good Food Choices Lead to Good Results

Health food theory seeks to solve a global problem. I wanted to improve my health, to make my body stable, fully assimilating all the valuable elements, so that the metabolic process would be restored in a timely manner - a guarantee and guarantee of good health. She began to eat at the set hours, taking into account the set of dishes and their quantity. For a normal person without deviations in health, doctors recommend eating up to 4 times a day. At that moment, I had a whole bunch of diseases based on which I developed a program to improve my body. I had heart problems, I needed to regain weight, get rid of gout, all my joints ached, headaches bothered me, pressure presented surprises. I decided to take heart and become healthy. I'll let you know in advance that I succeeded.

I started a healthy diet with a table

It included the selections I needed with vitamins. You should know this list of products and change their consumption daily, alternate, even in small quantities.

1. Peas for soups, spinach, brain peas, buckwheat, green onions, vegetable oil (preferably corn).

2. Butter not more than 20 grams per day, meat up to 3 times in seven days, liver, lactic acid products, fish three times, eggs, beans.

3. Flour, cereals, bran bread, oatmeal, beef liver, pumpkin seeds, vegetables, berries, fruits, if you want milk, then drink diluted with water.

4. Apples, celery, kohlrabi, corn, nettle, soy, banana, pear, watermelon, eggplant, squash, sweet red and yellow peppers.

5. Hot peppers, tomatoes, cucumbers, pumpkin, turnips, carrots, radishes, parsnips, parsley, radish, mint, orange, these products contain vitamins E, A, C, in combination they enhance the effect.

Turkey contains omega 3, composition is close to fish

My breakfast is 1/3 of the entire daily portion, for lunch and dinner I leave 1/4 of the entire diet. Four meals a day is considered the best option. With this nutrition system, our body better absorbs all the vitamins that come with food. Proper nutrition is inseparable from a healthy lifestyle, I had to distribute food according to the time of intake, taking into account their properties and energy content. Foods with a high percentage of protein, which include fish, beans with meat, should be eaten in the morning or in the afternoon. They activate the central nervous system. Two hours before bedtime, eat sour-milk products, fruits and vegetables, a turkey with a slice of bread (required) and cheese, they produce melatonin, which improves sleep.

These products unload the digestive act. Do not drink coffee with tea before going to bed, the nervous system is activated, sleep is disturbed. Food should not be hot or cold. For complete assimilation of food, it must be very carefully rubbed with teeth so that it is completely enveloped in saliva. This helps to reduce the load on the stomach, it has no teeth. Do not talk at dinner, do without a TV.

Food taken on time helps to prevent the stomach and intestines. You need to eat a little, within the permissible limits, which reduces the load on the work of the stomach, do not overeat, this will lead to the accumulation of fats in the body, diseases appear, the immune system will decrease. With proper nutrition, pain syndromes of the disease will noticeably disappear. A healthy lifestyle depends on sports, I continue to do gymnastics, I quit smoking. Eliminate hot peppers from your menu and you will reduce situations with heartburn or gastritis, gout will recede.

The best is considered to be a menu that contains meat no more than 250 grams per serving, fish the size of a palm per person, lactic acid products, vegetables and fruits. Food containing carbohydrates satisfies the feeling of hunger for a long time, but will not bring much benefit. Products from flour and sugar I reduced to a minimum. Sweets were replaced with honey. The dish should always be prepared before eating, eat freshly prepared or should be today's. Otherwise it is useless. I try to diversify my diet and eat balanced meals.

For lunch I take homemade food and have a snack of 8 pcs. nuts, almonds, dried fruits, green vitamin salad or fermented milk products, I gnaw raw vegetables and fruits, because they contain vitamins with a large number of trace elements. With this food, the metabolic rate in the body increases. It is recommended for people with increased body weight and people who are prone to depression to eat only raw fruits and vegetables. In spring and summer, I increase the menu of plant foods. In winter, I added foods rich in protein and fats to food.

Weight begins to add when the energy imbalance fails. Try to calculate the value of your diet in advance. At first it will seem difficult, then you will think differently. Get used to it and teach your children to eat a piece of black bread with honey in the morning on an empty stomach 20 minutes before meals. Honey, like iodine, creates a gentle cleansing of the stomach.

Additional Health Efforts

When purchasing food products, we try to find out exactly their origin, purity and quality of each product, but we do not always remember the regularly used water. The quality and taste of cooked dishes depends on it. I distribute approximately protein, fat and carbohydrates. On average, in terms of the ratio of components, nutrition is 1: 1: 4; for people who are engaged in light work - 1: 0.8: 3; and the big physical activity - 1:1:5. When treating the heart, I use a lot of red tomatoes. They contain lycopenes, which destroy free radicals and have a powerful oxidant effect, save cells from overgrowing. I drink tomato juice. It has been proven that a thermally processed tomato is much healthier.

I add weight-reducing spices to food: cinnamon lowers cholesterol, burns fats, and cardamom with pepper removes them from the body. I eat cabbage, it has properties that destroy diseased cells, improves immunity. Low and high pressure is restored by increased drinking of water up to 10 glasses per day. Celery, cucumbers, greens absorb water, swell and cleanse the intestines like a broom, there will never be constipation. When heartburn and belching appeared, I drank kefir with 4 cloves of garlic, which eliminates the destruction of the esophageal mucosa. You can not drink mint at this moment, it opens the esophagus, carbonated water, any fatty food. Chocolate increases acidity and opens up the esophagus.

Liver, meat of different varieties are champions in the content of iron, which provides oxygen exchange in the body. In women, iron is lost during the menstrual cycle, which causes severe sharp pains. Experts recommend eating these products on critical days, they restore iron consumption, pain decreases. Joints are helped by ginger, lemon juice. Lingonberry, its leaves and cranberries leach the body. Blood is especially acidified from meat.

All green foods are rich in vitamin K

It is necessary to use with vegetable oil, it is enough quite a bit. In order for plaques not to be deposited on the vessels, the body needs vitamin K, with which calcium does not harden. Enough 10 young leaves (no more) of sorrel per day, collected before July 1, kidney stones will appear from late collection. Wash the plucked greens, put in water and can be stored for 3 days. I do this with dill and parsley. I save vitamins in soups: I put water on fire, boil for 5 minutes, throw in salt, it will remove the remaining oxygen from the water, and only then I put food in boiling water. All the ingredients put into the soup will remain intact. The leader in the content of vitamin K for blood clotting is spinach. Lots of it in broccoli, watercress. Without it, bones will break easily.

Eat potatoes until 2 pm, then absorption decreases, everything goes into fat. Never eat in the evening the same food that you have already eaten during the day. Be healthy.

Lidia Petrovna Smirnova, Yelets, Russia.