Basics of proper nutrition for your health and beauty

The essence of proper nutrition, the basics of a healthy diet. Learn the principles of proper nutrition. To your attention – list of products, table, books about proper nutrition

Want to be beautiful and healthy, it is necessary to learn the basics of proper nutrition. If you do not follow your meals, eat sandwiches, canned food and dry breakfasts, may result in serious complications with health and digestion. During irregular nutrition in the body, a large amount of fats and sugar accumulates, causing the most common 21st century diseases with time – atherosclerosis and diabetes mellitus. Read: What symptoms will indicate diabetes?  With an excess of these products, most of them are deposited into cellulite and fat deposits in the abdomen, hips and buttocks. Necessarily Learn to make up a proper healthy menu, Learn the principles of proper nutrition and the basis of a healthy diet.

Proper nutrition – the essence and basics of the useful diet

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  Eat in small portions 7 times a day. This will allow not to stretch the stomach and do not overeat, but in the time you will be all day full and happy.

• Dinner should be light and no later than 20:00. The main meal is for breakfast, lunch and afternoon snack.
• Break between breakfast and dinner should be 12 hours.
• Fruits and vegetables should be at least 40% Basic ration. They contain the necessary vitamins and minerals necessary to human body.
• Include in the diet of the products from cereals and croup. It is proved that such products act as absorbents and are able to purify the body.
• Drink nuts, seeds and legumes. They contain unsaturated acids, food fibers and potassium. Nuts eat without salt in raw.
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  Eat more dairy products. They contain lactobacillia that restore the healthy intestinal microflora.

• Squirrel screaming from meat and fish. On the day, the body needs only 60 g of protein.
• Drink at least 2 liters of water everyday. Water is a real source of beauty.
• Observe the acid and alkaline balance (pH). He is responsible for biochemical processes inside the body. Saturation of cells of oxygen depends on this balance. Disruption of acid-alkaline balance leads to unsolvity of oxygen and weakening the immunimet.
• 80% of the diet should be alkalisy products. These are fruits, vegetables, yogurts, milk and some types of nuts.
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  Useful products High potassium: Kuraga, prunes, grapes, apricots, peaches, raisins and potatoes.

• Replace high-calorie products to low-calorie.
• The number of calories per day should not exceed 2000 kcal.
• Exclude from the dietary products that contain preservatives and a large amount of fats. To do this, learn the composition of the products.
• Forget about semi-finished products. They seriously ruin beauty and health.
• For breakfast Eat porridge. They contain a large amount of fiber and glucose, which allows the body for a long time. You can add fruit to porridge.
• Limit the use of fried foods, Replacing them on baked or steam.
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  Exclude from your diet gas. Instead, drink natural fruits, compotes, teas and juices.

• Stop there is a white bread and confectionery. Instead of white bread Eat coarse bread.

Table of proper nutrition

How to make the right power mode – step by step instructions

Drawing up a menu for a certain time will help balance the diet, calculate calories and enrich the organism with the necessary substances.

Step-by-step instruction of the preparation of the useful diet

• Make a daily power scheme. Start your day from breakfast, measuring its calorie. Turn on the breakfast more carbohydrates (2/3 of the daily volume), proteins (1/3) and fats (1/5).
• For lunch should be present first and second dishes.
• Dinner must be low-calorie. If you are in the period of the main meals, you make snacks, turn them on to your scheme.
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  Space all your menu. The diet must be balanced and vitamined. On the breakfast Eat porridge from cereals by adding fresh fruits or dried fruits. You can cook curd casseled, cheesery or there is just cottage cheese. If you like scrambled eggs, replace it on the steam oslet. On the lunch You can eat a couple of fruits, nuts or dried fruits. Dinner must be satisfying and full. It must necessarily include salads from fresh vegetables or fruits, fish or meat with a garnish. Alternate meat and fish dishes. It is better to eat boiled or steam vegetables, as well as rice. Once a week you can afford puree or pasta. On the dinner Nourish it is impossible, so, give up the side dish. Eat steam cutlets, stew vegetables, fish or chicken. Can make vegetable salad. Before bedtime You can eat natural yogurt or drink milk drink.

• Plan meals for the hour. Eat at the same time trying to stick to the regime.

Books about proper nutrition will help organize a diet correctly

There are many books about proper nutrition that will allow you to properly organize your diet.

• Adorya Das «Vedic culinary art»

  The book is interesting because it has a real tour of the right nutrition. There are many pictures and competent explanations in it. The author knew what he wrote.

• Governor A.I. «Medical nutrition»

  BUT. I. Governorgritz One of the bright representatives of the Kiev School of Internal Medicine. In his book about proper nutrition, it pays special attention to the basics of rational nutrition, nutritious and biological value of products, and also leads principles for building food rations. The doctor leads detailed arguments about unloading days and diet food.

• Oterkeeper G.WITH. «Salad diet»

  The book tells about the dangers of salt. The reduced content of the diet serves as the basis of many therapeutic diets. The book provides examples of a set of volatile diets and their principles. Readers will be able to find a diet to their taste and health.

• Oterkeeper G.WITH. «50 healthy nutrition rules»

  The book provides the basic principles of healthy and proper nutrition. Food helps to keep youth, health and beauty. Also here are the recipes of delicious and useful dishes that can be just cooked at home.

• Bragg Pol «Miracle starvation»

  Here are the correct starvation principles, which helps to clean the body from toxins and bring slags. With the help of starvation, you can save the heart healthy, and the body is young. Bregg Paul assures that adhering to the right starvation, you can live to 120 years old and more.

• Brezhnev B. «Kremlin Diet – Salads, Snacks, Desserts»

  Kremlin diet helped to lose weight Many celebrities, diplomats and politicians. Currently, such a diet can also be used by conventional people. With it, you can get a figure of your dreams, throwing off a couple of kilograms. Brezhnev’s book describes the main principles of the diet, has many recipes of salads, snacks and desserts.

• Blumetal Heston «Cooking Science or Molecular Gastronomy»

  In this book, the modern cook offers simple recipes for healthy food. They differ in their unusual cooking technology, but still dishes can be prepared at home.

Proper nutrition – Pledge of beauty and health. Few people boasting excellent health, using hamburgers and cola, so watch your food and will live long and happily!