How to eat: detailed instructions

Proper nutrition - it's tasty and healthy diet. He needs to feel good and look great. According to the World Health Organization, a healthy diet preventsHealthy eating. the risk of diabetes, cardiovascular disease, stroke and cancer.

Share your advice about proper nutrition for your chance to win gifts: juicer Scarlett SC-JE50S16, multivarku Scarlett SC-MC410S09 or citrus Scarlett SC-JE50C07. To do this, click on the form below, log in by using the profile "VKontakte" or Facebook and send your advice. the text length should not exceed 500 characters.

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What is proper nutrition

It is important to understand that proper nutrition - it is not a diet. There are no forbidden foods, and severe restrictions.

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However, there are basic principles of nutrition:

1. Do not consume more calories than the body needs.
2. Power must be balanced and comprised approximately 30% of proteins, 20% - from fats and 50% - of carbohydrates (80% of them are complex).

Complex carbohydrates are found in grain products (cereals, durum pasta, whole wheat bread), potatoes, corn, beans. They are slowly digested in the body and provide a uniform amount of energy over a longer period (3-5 hours).

Simple carbohydrates are found in the bakery and confectionery products, fruit, dairy products, sugar (Pure carbohydrate), honey. They are rapidly cleaved in the body and give a strong surge of insulin, which converts them into fat.

Calculate on calculatorHow many calories you need to consume per day.

Before you go on a proper diet, be sure your current diet: what and how much to eat, how many calories you consume in a day. For convenience, download for power control applications (FatSecret, MyFitnessPal and others). So you will understand when overeat, and you will have the motivation to change dietary habits.

The daily diet should prevail vegetables, cereals, whole wheat bread, meat, fish, eggs, dairy products, nuts, unrefined oils and other products. Eat fruit in the morning and in small quantities (they have a lot of sugar). Limit the consumption of sugary, starchy foods and fat - is harmful to health. However, if you want to eat a piece of cake, eat it. Nothing terrible will happen, but know the measure and do not get carried away.

How to quickly cook a healthy breakfast

Do not skip the morning meal

Do not neglect breakfast and eat in the morning. So you run a metabolism that has slowed down during the night, and get the necessary energy after sleeping.

Scientists at Harvard Medical School have shownBreakfast is 'most important meal'. That breakfast reduces the risk of cardiovascular disease and Type II diabetes. In addition, breakfast allows you to not overeat during the day. Such a possibility is formed by the consumption of complex carbohydrates. They have long split and permanently deprive us of the feeling of hunger.

According to the results of scientific researchAssociation between Eating Patterns and Obesity in a Free-living US Adult Population.People who skip breakfast, 4.5 times more likely to suffer from obesity.

Many people do not eat breakfast due to the fact that in the morning do not want to eat, but it is only a matter of habit. Start eating in the morning, and your body will get used to the new diet.

Breakfast can divide into two meals. So after a dream you do not overload the body, and when at work you will need the energy, eat the rest.

Prepare breakfast in multivarka

Scientists advised to eat for breakfast porridge. It is very nutritious and containsOats nutrition facts and calories. a large amount of complex carbohydrates that are digested for a long time and give long-lasting energy boost. In addition, oatmeal lowersOat beta-glucan reduces blood cholesterol concentration in hypercholesterolemic subjects. cholesterol. You can boil the porridge in water or milk. The first embodiment of a diet, a second - a more tasty.

If in the morning not in the mood, desire and time to prepare, cook breakfast multivarka.

In the evening, pour all the ingredients and set the timer delay start. To your awakening porridge is ready - no fuss at the stove and the early rise. There is a nuance: porridge in multivarka get thick, so add more liquid.

You can put in oatmeal banana, apple, strawberries or cherries. Berries and fruits contain simple carbohydrates that give an instant boost of energy, as well as necessary for the functioning of the brain. Also include in the morning diet foods rich in protein.

Another option breakfast - cottage cheese casserole. In multivarka it turns out very tasty, like a cheesecake. Add dried fruits, fruits, seeds, chia or flax to make breakfast the most useful. But do not abuse the simple carbohydrates, because they contain a lot of calories, and the effect of their actions quickly.

How to quickly cook delicious vegetables

How useful vegetables

Vegetables - an essential part of proper nutrition. They contain vitamins, minerals and fiber, which cleansesDietary fiber: Essential for a healthy diet. our body and helps the bowel. In addition, vegetables are low calorie. Scientists recommend eating 5 small servings of vegetables and fruit per day (⅓ of the daily diet).

Use multirezku and blender

To quickly cook vegetable salad, stew or soup refills instead grater or use a kitchen knife multirezku.

Since cooking is much easier and faster. You can select the mode depending on the hardness of fruits and vegetables and easily chop carrots, beets, potatoes, zucchini, cabbage and other vegetables. You can grate cheese or nuts. After use, simply wash multirezku. It does not take much space and it is easy to use.

A good way to eat more fruits and vegetables - to do fruit and vegetable smoothies. Just upload to blender fruit or vegetables and wait a couple of minutes. In addition, it is a good assistant in the preparation of soups, mashed potatoes.

Smoothies can drink for breakfast or satisfy hunger between basic meals.

However, too much should not get involved with them. In use, liquid food is allocatedSmoothies 'can damage your teeth'. less saliva, due to which increases the risk of caries. In addition, the stomach is necessary for the normal operation of solid food and smoothies can disrupt the intestinal function.

How to quickly cook soup

Eat soups

Soup - a good option for proper nutrition. Soup low in calories (calorie noodle soup - 48 kcal per 100 g of pea - 61 kcal per 100 g, boiling - 42 kcal per 100 g of Borsch - 49 kcal per 100 grams) and contain vegetables and herbs. Furthermore, soup preventsNutrition: the health benefits of soup. overeating at lunch and throughout the day (due to the fact that we are saturating soup faster thanks to the broth).

Prepare the soup in multivarka

Simmer soup - it is difficult and long, but with the help of Multivarki process becomes much easier. No need to stand at the stove and monitor the cooking, enough to load all the ingredients and press the "Start" button. So you save time and effort.

The most useful Soup prepared on water, chicken or beef broth (they contain less fat and 15 and 4 kcal per 100 g, respectively). If you cook the beef, water after the first boil and drain better on a new water to cook soup.

In order to make diversity vegetable soups with a blender (pumpkin, tomato, mushroom, cheese, lentils or peas). As to the filling cream soup instead of using Greek yogurt (one cup nonfat Greek yogurt contains about 130 kcal and 0 grams of fat, one glass cream - 450 calories and 45 grams of fat).

You can eat soup with bread, but instead take the white wholegrain. It contains 9 g protein per 100 g, dietary fiber provides the organism, useful for the heart and helps to control weight. But be aware to stop and get along with one or two pieces.

helpful hints

Cook vegetables, meat and fish a couple

Meat and fish - the main source of protein. For example, in a chicken meat contains 22-25 g of protein per 100 g of the product in beef - 18 g. Among the most useful species of fish - salmon and tuna. 100 g of salmon contains about 20g of protein and 6.5g of unsaturated fatty acids. The tuna - 25 g protein per 100 g of product. Protein is found in other kinds of meat, dairy products, nuts, but they contain a sufficient amount of fat, which is also worth paying attention to when drawing up the diet.

To preserve nutrients and taste of fish, meat and vegetables, cook them in steamer. It's simple, fast and helpful. Prepared foods loaded in a steamer, poured water and press the button "Start".

Steamer - a good purchase for supporters of proper nutrition. Dishes in her prepared without fat and oil products do not burn, do not follow the process of cooking. In addition, the steamers have multiple levels, so two or three meals can be prepared at one time. Another plus a double boiler - it is easy to wash, because there is not fat or burnt food.

Use the maximum multivarku

In multivarka can not only cook soups and porridge, but other cereals. They are a source of complex carbohydrates and are an important part of the daily diet. Therefore it is necessary to include in the menu, buckwheat, rice, barley, and legumes. Do not neglect the pasta from durum wheat and potatoes. The main thing - to diversify your diet and make it balanced (50% carbohydrate, 30% protein and 20% fat).

In addition, multivarka can make yogurt for snacks or breakfast, cook stew, stew and fry the meat. When cooking do not need to add oil, eating a less caloric. The point is that in multivarka effortlessly get a tasty and healthy dish and saves time.

Make filling and sauce

If you decide to eat right, refuse purchased mayonnaise. It calorie (680 kcal per 100 grams), and a source of saturated fat.

Vegetable Served with lemon juice and olive oil. If you really want to make mayonnaise at home: in a blender, whisk the egg yolks, olive oil, mustard, salt, sugar and pepper. Calorie homemade mayonnaise - about 280 kcal per 100 g

With the blender can be prepared and other dressings, such as avocado sauce, garlic and herbs or Greek yogurt, garlic and herbs. A delicious sauce to the meat can be cooked with tomato, plums, garlic, olive oil and basil leaves.

Instead of ketchup make in a blender the tomato paste and peanut butter instead of the purchase, prepare your own (without sugar, with honey).

Bring snacks

Most often, we eat junk food out of the house when he ran eat a chocolate bar, a packet of chips or fast food. This food - a source of simple carbohydrates, sugar and fat, which does not benefit the body. It is better to take with a useful snack nuts, fruit, unsweetened yogurt, cottage cheese or bread.

Plan your meals

Eating right is easier if you know in advance that you will be there during the day. Plan your diet and prepare dishes for two or three days in advance. Arrange cooked on containers and take them with you when you leave the house.

drink water

The human body 55-65% of water. Dehydration only 2% significantly reduces efficiency and leads to lethargy and apathy. Therefore, it is important to drink water. It is as much a part of good nutrition, as well as healthy food.

Calculate the daily fluid intake rate can be as follows: 40 ml for each kilogram of body weight. If you weigh 60 kg, the need to drink 2.4 liters. It is not only the water in pure form, but also tea, coffee, liquid soups and other foods.

Try not to drink tea and coffee with sugar, fruit juice and sugary soda. They contain large amounts of sugar, which is harmful for the body.

Eat at one and the same time

Try to eat at the same time each day. Diet helps to improve fat burning and metabolism.

Eat three meals a day (breakfast, lunch, dinner) or eat 5-6 small meals. research proved that the big difference in the number of meals there. However, if during the day you love snacking on chocolates, biscuits, cakes and fast food, give preference to frequent meals. You feel hungry - Eat some nuts, fruits or vegetables.

Get rid of waste products

Do not keep the house harmful products. Potato chips, popcorn, chocolate bars - everything is delicious, and sometimes they can afford. But resist the temptation to be much easier if junk food is not at hand.

Layfhaker Scarlett and give prizes for the life hacking

We remind you about the action Layfhakera and Scarlett. Share your advice and get a chance to win cool gifts: juicer Scarlett SC-JE50S16, multivarku Scarlett SC-MC410S09 or citrus Scarlett SC-JE50C07.

Conditions are simple:

• Click on the form at the beginning of the text and log in by using the profile "VKontakte" or Facebook.
• Send us your advice. the text length should not exceed 500 characters.

Life hacking we gather our readers special page. There you can share tips on caring for clothes, maintaining order at home and taking care of themselves. February 11 edition Layfhakera choose the best life hacking, which the author will get useful prizes from Scarlett.