Dietary fiber: a useful menu for the day

Dietary fiber - a kind of carbohydrates which are not digested in the intestines, but play an important role in a healthy digestion. How do they help stomach and intestines to work better?

In order to provide the body with the necessary standard set of 2,000 calories, you can eat, for example, three large hamburger .  Or more fried chicken .  Or an entire pan of potatoes with butter ... But is this food healthy and balanced? No .  And not only because the products are not uniform we provide a sufficient amount of all components .  Just to the food eaten by us not only learned but also - after digestion - just left the body in a natural way, you need to gut it was that push out .  Alas, most of the trendy diets sin that underestimate the role of the volume of food eaten .  Without certain foods rich in dietary fiber, no one diet will not be effective, and digestion - Health .  Only food, rich in dietary fiber, allows us to form sufficient to active intestinal motility amount of food masses without increasing caloric intake .  The fibers getting into the intestines swell, making stools softer and provide a comfortable removing all processed .  By the way, an important point: to swell the fibers need to drink plenty of water, at least one and a half liters a day .

Where to look for dietary fiber ?

Almost all plant products that have not undergone profound industrial processing. This whole-grain cereals, flour of raw grains, legumes, including pods, most fruits and vegetables - cabbage, bananas, celery, carrots, apples and so on. D. Good idea - to include in your daily menu of whole-grain cereal for breakfast, vegetable salad for lunch and a casserole of brown rice for dinner. So you ensure yourself healthy digestion, which means - excellent state of health and the timely removal of waste substances.

On the one hand, the dietary fiber is not digested and, therefore, do not increase caloric intake. On the other - they create volume in the intestines, which is why we feel satiated for a long time. It is this property of dietary fiber allows us to not overeat and do not gain extra weight. In addition, dietary fiber helps to get rid of high cholesterol, causing the gallbladder actively take him out of the blood.

How can you include foods rich in dietary fiber in the daily diet? Nothing complicated:

- Breakfast - porridge made from whole-grain cereal cocktail or cereal with milk, juice or yogurt;

- On the dining side dish - boiled brown rice or fried green beans or a salad of leafy vegetables, carrots and radishes

- Dinner - two or three toasted whole-grain bread with curd cheese or fruit puree.

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Fitness food for effective workouts

It seems to be go-go in the gym, sweat out there, then three o'clock do not eat, then eat dinner cabbage leaf and glass of water ... But do not grow thin in any place! Where is the mistake? And that is, doing fitness?

Perhaps a sharp restriction fitness nutrition from the beginning of training in the gym - the main mistake beginners. Because in this case, the body immediately include "storage mode", in which "bins homeland" will be retained even the most innocuous and low-calorie foods, and all the tissues and organs will suffer from nutritional deficiency.

So remember a few simple rules:

1. Whatever you say is deducted on the Internet newfangled diet, you need   carbohydrates . Moreover, and "complex" and "simple" like sugar. How many? If you are over 20 or 50 years and menbshe your weight - from 65 to 90 kg, the daily you should eat at least 250 g complex carbohydrates   (pasta, potatoes, corn bread, cereals, porridge) and not more than 10 grams of simple - it is a regular candy. Separately, it must be said about the fruits and berries, which are also rich in carbohydrates: they should not be taken into account in the calculation carbohydrates If you eat them to 14-00 days. And later - just not recommended.
2. Fats . The daily rate of oil - a tablespoon of butter - one coffee. This includes all of the oil, which you will fill salads on what will fry meat and fish ... Just give up fat It can not be: this can lead to problems in the reproductive system.
3. Proteins . Doctors believe that a grown man can not safely absorb more than 80-100 g of pure squirrel per day. For the record - 100 grams of beef contains 28 to 40 grams of protein, about the same as in marine fish and eggs. Those who are engaged in fitness, exceed the rate of protein intake can not: there is a risk to earn unsightly lumpy muscles, where it is not necessary.

How should look like a daily ration   fitness nutrition female per day effective workout ? It depends on training, of course, but we take the average scheme: 20 minutes cardio, 40 minutes of exercise equipment, and a 20-minute pool. Let's say that you go to engage in 19 hours, after work. Then build the menu so. In the morning, at breakfast, eat a good portion of oatmeal (or cereal with berries). Day lunch vegetable soup, a piece of boiled fish or chicken and vegetable salad or stew. An hour before the workout you can drink a cup of yogurt 1% fat. At the time of the exercise and within an hour she did not eat or drink, except water. Late at night when you get home, grab a snack 50-gram piece of cheese, a cup of herbal tea without sugar or 100 g fat unsweetened yogurt. It is important that after the evening workout your body has not received any carbohydrates.

Exercising early in the morning, do without a hearty breakfast: just a pair of grain loaves with berry sauce and a cup of coffee (you can with milk or cream). After a workout before dinner try not to eat anything - no fruit or salads. At lunch Minimize the amount of all carbohydrates, but in order to get the necessary nutrients, organize early dinner (no later than 18 - 19 hours) consisting of slozhnouglevodnogo product (such as brown rice or a dish of buckwheat pasta) and unsweetened hot drink.

In those days when you do not exercise, stick to conventional dietichekih recommendations and not to load in the evenings. The first results fitness nutrition   and you will see after 10 - 12 days of the schedule.

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Simple rules for a light dinner

] Go to sleep on an empty stomach is not easy: hunger does not settle comfortably in bed, distracted, creates an unpleasant feeling in the stomach. If the last meal passed more than 4 hours, there may occur even hunger pains. So, it's time to prepare a proper dinner Lehi .

On the other hand, after a hearty dinner (especially after the holiday feasts) sleep no easier: the belly is swollen, in a horizontal position can nauseated, it is impossible to comfortably lie on your side, or turn on your stomach ... So how do you have for dinner to one side - not to recruit extra kilos, but on the other - not to feel "hungry" discomfort?

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What to feed vegetarians and fasting?

At the beginning of Lent believers, but a lot of people on our planet, and it never ends. We're talking about vegetarians - people who refuse from products of animal origin. What is important to know about the power of this concept?

Vegetarianism   - One of the oldest systems of power, which is sometimes part of religious beliefs. Today, proponents of non-animal products often guided by the opinion that plant foods gives a person all the essentials that you need for a fulfilling life. Not all nutritionists share this belief, but we must admit - vegetarians in the world is growing.

There are several trends vegetarianism . Someone refused only on meat and fish, but it still has eggs and eating dairy products, including - rennet cheese (used in its manufacture fragment of bovine stomach). Such people are called ovolaktovegetariantsami. Someone completely refuses animal products in favor of exclusively vegetable food: it vegans, most "stringent" vegetarians. However, the most common laktovegetariantsy: those who eat dairy products made without animal ingredients and plants.

If among your friends there Vegetarians And you want to invite them to visit, try to figure out what products are excluded from the diet. But in any case, you can always cover the table a delicious and varied!

For strict vegans

1. Salads and appetizers. Feel free to cook any vegetable salads that you can fill with vegetable oil or sauce with lemon juice, wine vinegar, garlic, mustard and so on. D. A great refreshing snack - grated juicy radish, "green plate" - assorted fresh herbs: dill, parsley, green onions, coriander, basil. These products stimulate the appetite and improve digestion.
2. Entree .  Do not philosophize slyly, cook what you really good at: fried in vegetable oil, potatoes with onions and mushrooms or braised cabbage with carrots and tomatoes, or stew with beans or zucchini .  By the way, some vegetables can be made vegetarian burgers: for example, if the oven baked eggplant peel and rub the pulp with a small amount of wheat flour, you get a great stuffing for savory meatballs .  It is also possible to add any spicy greens, fried mushrooms, onion, garlic, salt and pepper .  Form of mass eggplant patties, roll them in bread crumbs and fry on both sides in vegetable oil until golden brown - and wonderful dish that will appeal not only vegan but meat-eaters, you're done! Another dish is familiar to us - hash browns or pancakes .  The grated potatoes need to add salt and pepper, finely chopped onions, dill, and as a binder - a little potato starch .  Spoon potato mixture lay in hot oil and fry quickly on both sides . 

What else can apply to the table? Pasta without cream sauces and meat (but it is possible - with mushrooms, pesto or tomato, soy cheese), mashed potatoes (instead of milk and butter use vegetable cream or vegetable broth), all homemade pickles and marinades, boiled vegetables - for example, broccoli, green beans or pumpkin - with spicy sauce based on vegetable oils and spices, as well as any grains and cereals.

1. Desserts and drinks. It is a win-win: assortment of fresh and dried fruits, nuts, seeds, and sweets such as candy. Suitable and dark chocolate (it usually does not enter the milk). For tea or coffee, except for sugar, apply honey, vegetable cream. Other drinks - and soft and alcoholic - as a rule, do not contain any animal ingredients (exception - milkshakes and some alcoholic drinks with egg yolk), so feel free to put on the table and juices, and homemade fruit drinks, and wines and spirits - all taken in your company.

For laktovegetariantsev

All the dishes that we have offered for strict vegans, fully fit for laktovegetariantsev. But the latter can also offer salads, dressed with sour cream or yogurt, mashed potatoes with butter, mushroom julienne with cheese and cream sauce, and desserts with whipped cream or yoghurt dressing. In addition, laktovegetariantsy can eat any chocolate.

Several nuances:

1. If you want to make jelly or jelly, do not use gelatin and agar-agar. Gelatine - the product of animal origin.
2. Planning dessert discard marshmallow and marshmallow - often these sweets include egg powder.
3. If you want to use mayonnaise, choose a vegetarian. As usual with eggs or egg powder.

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What to buy products: rules for filling the fridge

Every time you go shopping, we are faced with a problem: how to wisely to fill your fridge, what products to buy? Let competently plan the grocery shopping.

The first - fruits and vegetables!

Everyone knows that fruits and vegetables are rich in vitamins, minerals, carbohydrates and vegetable dietary fibers, which are necessary for normal functioning of our digestive system .  But how much of these foods to buy and eat, to accurately cover the needs of your body and it does not "go too far"? Experts in the field of healthy food found the answer to this question: the average daily rate - 5 servings .  This is at least 3 servings of vegetables and 2 servings of fruit .  One serving of fruit - is the amount of sliced ​​fruit that fits in the palm of one, one serving of vegetables and fruit - something that fits in two hands .  Of course, strictly adhere to these restrictions do not - in the end, all fruits and vegetables have different caloric, and thus, for example, zucchini can be eaten much more than sweet bananas .  By the way, keep in mind that among the vegetables, too, there are two "high-calorie champion" - is avocado and olives .  However, to abandon them in any case impossible - it is an excellent source of polyunsaturated fatty acids, essential for our health .  Just do not include the plants in your daily diet in large quantities .

What to buy products   on? We leave the meat, fish and dairy products ... Without protein our body can not be working well. Particularly - without animal protein. His best sources - milk, yogurt, cottage cheese, cheese, meat, poultry, fish, seafood and eggs. The main thing - to choose these products. Here are a few simple tips:

1. If you choose to read the label of cheese: good, if it is the fat content of not more than 30% of dry matter.
2. Of the variety of dairy products, give preference to products with the lowest fat content.
3. Choose meat with minimal visible fat. The remaining areas on the piece just cut the fat before cooking. Keep in mind that the most dietary meat varieties include beef, turkey, chicken fillet and suckling pig flesh.
4. Meats and meat specialties - food is not for every day. Sometimes, of course, you can afford a bit of boiled ham poultry or beef.
5. Fish can be any fat: lean varieties such as cod, are rich in quality protein and fat - for example, salmon or herring - the valuable Omega 3 we need for a good working of the heart and blood vessels. Seafood contains easily digestible protein and almost no fat - so cook them as often as possible.

And finally - the drink!

  Of course, the best drink - water, simple or mineral. It contains no calories and is ideal thirst quencher. A worthy alternative to water - herbal or fruit teas, cooked without added sugar. With the help of this tea can not only diversify the menu, but also to achieve an additional effect - or vice versa invigorating, relaxing.

Sometimes the beverage may be a juice, a fruit or vegetable. However, due to the fact that, in addition to vitamins and minerals, fruit juices contain sugar, they must be diluted with water in a proportion - 2 parts water to 1 part of juice. This will reduce their caloric content. Incidentally, the calorific alcohol - eg wine - can also be reduced by diluting it.

But sodas with sugar not only quench your thirst, but also can cause excess weight. You should not abuse them.

If you're going shopping ...

Going to the grocery store, ask yourself the question - Are you hungry now? If yes, then eat something, for example, fruit, vegetables or low-fat yogurt. The fact that a hungry person often fills his cart in the supermarket is not the most useful products: he wants something calorie, tempting. After eating in front of shopping, you will be able to resist the urge to buy, such as cake or ice cream packaging fat. So, you take one more step to good health and graceful figure!

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Cheese as the best dessert

Sometimes you can hear that "saturates the cheese for a long time." Why is it saying and what else is remarkable that a popular product?

Why after cheese for a long time do not want to eat? To answer this question, we need to understand - how to do? In the process of maturing cheese from the milk fat part of the bunch is split into fatty acids. Once in the stomach, and then into the small intestine, the free fatty acids enter into contact with the mucosa of the intestinal tract, which causes the production of hormone-specific substances - enteroanthelone. Enteroanthelone stomach and slows down as it "closes" it for a while. Moving food from it slows down, and the brain receives a signal that we are full. That is why cheese - a better product to complete the meal.

  Since the cheese produced from the milk of different animals - cows, goats, sheep, buffalo and so on. D. - It is concentrated nutrients that product, moreover, in easily digestible form. Cheese is rich in protein, which is essential to us as the "building material" for organs and tissues. The amino acids phenylalanine and tryptophan, which are also rich in most cheeses, provide long-term feeling of satiety, and psychological comfort after meals. Calcium and phosphorus strengthens our bones and teeth, as well as regulate the heart and brain. The cheese has a lot of vitamins A and B2 - are responsible for the condition of the skin, mucous membranes, as well as for energy metabolism.

  By the way, do you know why the French cheese plate served it for dessert? Because cheese is really protects teeth from decay. Tooth decay occurs when bacteria living in the mouth begin to produce acids that leach out of the enamel minerals. In order to stop the process of washing and restore the balance of these minerals is to finish the meal with a piece of cheese: according to Professor L. Shtёsser given in the journal "Phoenix", a protective effect of cheese is based on strengthening the development of saliva, which reduces the demineralization phase. As a result of experiments, it was found that after the cheese mineral loss is reduced by 71%.

There are many ways of serving cheese - with fruits and nuts, or a cheese plate, where the different varieties are arranged in a clockwise direction - from the most delicate to the most seasoned. However, not a lesser role played by the flow temperature of cheese. Classic cheese tastes best at a temperature of +16 to +18 degrees (they reach it within an hour after having been taken out of the fridge), but fresh cheeses - for example, such as cheese, mozzarella or ricotta - should apply strong cooling .

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Bread, cereal and muesli - the foundation of good nutrition

Many of us are mothers and grandmothers as a child and then reminded that "it is necessary to have the bread! "? And in fact they were right - good, well-baked bread, as well as other cereals - an essential part of a healthy diet!

Today, on the table there are a variety of   cereals   - A bread and breakfast cereals, and cereal, and pasta. How to learn to choose the ones that will benefit the health and does not harm the figure?

Without exception, all cereals contain nutrients - carbohydrates, vitamins, protein, fiber. Alas, the modern food industry has taught us to products prepared from purified, refined foods - white flour, polished rice, pasta, noodles: almost all of these products are inferior in nutritional value   whole grains . Refined foods high in calories, rapidly and almost completely absorbed by the body, but contain much less useful components. That is why white buns, biscuits or sweet porridge of white rice are often the cause of overweight.

At the same time cereal products made from corn, which preserved all edible parts - the germ, the shell, the endosperm - have a tremendous advantage. They contain vitamins and high-grade carbohydrates, in particular - the fiber, which is necessary for normal digestion and metabolism. Complex carbohydrates, which are rich in grain products are absorbed into the blood very slowly, and it therefore maintains a constant level of sugar in the blood: and this is the best protection against attacks "ravenous hunger" and eating because you feel long satiety.

Favor of   whole grains   overemphasized. They contain vitamins, which regulate energy metabolism and nervous system. Calcium and phosphorus contained in grains, strengthen bones. Iron provides normal blood, and copper, manganese and zinc support the health of the endocrine system.

In order to extract the grain as much as possible benefit, try to build your daily diet so that each meal consisted of similar products. It is a snap. For example, eat breakfast crispbread, cereals and muesli - with low-fat milk, yogurt and fruit. This breakfast is rich in energy and carbohydrates of various types, which means that you will not be hungry for a long time.

For dinner as a side dish for meat or fish cook wholegrain pasta with vegetable sauce, or cooked brown rice. By the way, with the same pasta you can cook a thick soup and casserole with vegetables or fruit.

Quick snack is easy to arrange using crispbread, serving muesli or conventional vegetable sandwich on a slice of wholemeal   corn That you can drink diluted juice or a cup of coffee beans.

Best dinner - salad with a slice of whole-wheat baguette or fermented milk drink with crispbread.

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The diet for heart health

The heart of our "flaming engine" working tirelessly all his life, a day pumping from six to eight thousand liters of blood. Our task - to help him cope with the pressures to maintain. How? With proper nutrition and correct exercise.

The work of the heart depends on the mass of factors, but perhaps one of the most important can be considered as the condition of blood vessels. Their health in the best way affect quality vegetable oils such as olive, rapeseed and sunflower - for example, and walnut oil and corn germ. They contain a lot of fatty acids, which regulate the level of blood cholesterol. By the way, to the "bad" cholesterol is not settled in the form of plaques on the walls of blood vessels, it is necessary to limit the use of animal fats - in particular, butter and lard. In addition, the diet must be sufficient ballast substances - cellulose, pectin, insoluble fibers - they stimulate the excretion of excess bad cholesterol.

To the heart as long as possible to stay healthy and strong, do not overdo products such as fatty pork and lamb, sausages, eggs, cream: they can be included in the diet, but not every day, and only in small quantities. But oily fish - salmon, mackerel, herring - on the contrary, let them appear more often on the table. The fact that fish oil rich in polyunsaturated fatty acids omega-3, which affects the state of fine finest capillaries and heart.

For a meal sure to take your time - there is nothing worse than snacking on the run. Even in the busy schedule, you can schedule a 10-minute break to quietly focus on food. And at the time of a quick snack, you can "feed" the heart: it choose foods rich in potassium, bananas, apricots, boiled potatoes.

The second important point: do not forget to drink regularly - water, herbal or fruit tea without sugar, as well as two-thirds diluted juices and wine. The norm for an adult - 1, 5 - 2 liters of liquid.

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How to eat when stressed?

Despite the fact that stress has become almost normal state for residents of large cities, with him to be able to cope. It's enough to know a few simple techniques: how to use the power of movement and the ability to relax to stay healthy.

Stress   - This is a normal reaction to danger or congestion. It is released into the blood of "stress hormones" - in particular, the adrenaline - mobilize all our systems: the nervous, cardiovascular, muscle - to combat the threat. Increased blood pressure, increased muscle tension - and all this in order to have appeared strength and sharpness of reaction solution.

Unless stress   delayed in time, the blood enters the hormone cortisol - it literally exhausting our nerves and results in a relatively serious problems: sleep disturbance, decreased performance. Therefore, our task - to learn how to manage your stress. Make it easy, if you eat right, move regularly and know how to relax.

Proper nutrition, which we have mentioned - this is only a balanced daily diet consisting of conventional products. Food should help us to provide a synthesis of pleasure hormone - serotonin. In order to serotonin was produced from which, it is necessary to know which products provide its "building blocks".

  In particular, the amino acid is tryptophan. Tryptophan rich foods such as cheese, cottage cheese, poultry, lean meat, fish, legumes. To tryptophan easily reached brain carbohydrates needed - for example, the sugar contained in the chocolate or cocoa. So do not deny yourself the afternoon in a piece of chocolate or a cup of cocoa. But only a little bit - the basic need to get carbohydrates from cereals, vegetables and fruits. They are absorbed into the bloodstream slowly and provide normal energy metabolism.

Lean on juicy sweet fruit, good tea and cocoa, follow the normal functioning of the intestines - and the body will not have a deficit of serotonin!

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Why counting calories?

Translated from the Latin word "calorie" means "heat." In physics, the caloric measured thermal energy, one kilocalorie - is the amount of energy required to heat 1 liter of water by 1 degree Celsius.

Our food also provides the body with energy that is released during the decay eaten on individual nutrients. Some received calories   constantly going to maintain basic functions - thermoregulation of the brain and the entire nervous system, digestion, heart function, etc. Part of the costs, so to speak, on our initiative - the physical labor or sports, for example. The higher the energy of man - the higher the calorie content of its diet. And vice versa.

What happens if a person gets from food less energy than it spends? If a person was an excess of body weight, the body first uses these same excesses - and this is definitely good. But if the negative energy balance will be maintained and further, the body begins, literally, "has himself" - to cover the deficit of energy will be used a protein found in muscle tissue, and it is very dangerous.

If a person consumes more calories than you are able to spend, formed a positive energy balance. This can often be seen when people often overeat or significantly changing the way of life (for example, first in sports, then dropped), does not change their eating habits and portion sizes. Or even more familiar example - a high percentage of women, after accustomed to heavy loads at work, and then went out on leave for child care, very fast fattening "home" life is less energy intensive, but women themselves often feel that they are constantly " swirling around the house. "

In general, people of almost all the "sedentary" professions - accountants, teachers, writers - are at risk on the development of obesity. Knowing this, it is reasonable to find as soon as possible in your schedule at least a little time for physical activity or sport. It does not matter how you spend those calories - running through the forest, digging potatoes, or dancing in the disco: it is important that they are "burned".

For more accurate determination of your personal "calories" you can use the method of determining the basal metabolism (GS) for the Harris-Benedict formula:

GS (men) = 66, 5 + (13 7hMT) + (5hR) - (6 8hV)

GS (female) = 65, 5 + (9 5hMT) + (1 8hR) - (4 7hV)

Where MT - body weight in kg, P - height in centimeters, in - age years.

Obtain the desired figure, we begin to count daily caloric .  To do this, a calculated value of basal metabolism added value of the actual energy consumption, which is the sum of the energy cost of digestion of food (up to 10-20%), type of activity (operating gain), and physical activity .  For this TOE multiplied by the coefficient 1 to 4, with a low degree of activity at 1, 6 - with the average, to 1, eight high- .  What happens in the end - is the optimal calorie daily diet of your personal .  However, it is absolutely accurate in terms of real physiology and can not be considered .  The fact that the basal metabolic rate is largely dependent on the composition of the body - in other words, on whether a person has the bone structure, body type, what percentage takes fat and muscle tissue .  To find out the composition of the body may be using bioimpedance analysis, having been to the doctor, nutritionist or a sports physician to visit a sports club .

Once you have found the optimum calorie your daily menu, you need to learn how to "count calories" - that is competent to perceive information about calorie, indicated on product packaging, to be able to determine the size of the portions - so as not to "overdo it", as well as a critical attitude toward " low calorie "treats.

• Use our calorie calculator

Counting calories, in fact, must become a daily, routine habit of paying attention to what and how much you eat. so you can learn to relate to eating consciously, which can not but have a positive impact on your diet and lifestyle.

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Chocolate - to your health!

In light of the real sweet tooth there who are willing to eat sweets almost continuously, but still many of them. Of course, this is not the most useful food, but from time to time they need to enjoy themselves. And the best choice in this case - a piece of good Chocolate .

The first information about chocolate   Europeans got from the American Indians who have over fifteen hundred years BC, learned to cook from cocoa beans tonics. First European chocolate, too, was only liquid - however, it began to add sugar, sometimes - honey and milk, and drink of the brave soldiers, he turned into a delicacy, uplifting and increase vitality. But how does this happen?

Even a small slice Chocolate   It contains quite a special substance - tryptophan, which promotes the development of our body "pleasure hormone" serotonin. That is why eating chocolate or drinking a cup of cocoa, we have a sense of emotional uplift, joy, peace of mind. This property Chocolate   You should use, especially if you have ahead (or behind) the difficult day. Just sweeten it! The main thing - do not gorge on chocolate as bread. There is a need to treat very slowly and slowly: so you really enjoy the taste and does not get the extra calories (do not forget that all sweets, including chocolate, contain sugar!). Additionally, cocoa in chocolate contains antioxidants that protect cells from free radicals than chocolate darker grade, the more it antioxidants. According to the German doctors from the Institute of Nutrition in Potsdam, just 6 grams of chocolate per day significantly reduces the risk of hypertension, as well as the occurrence of stroke and myocardial infarction. Most likely, this is due to the fact that chocolate contains magnesium, beneficial effects on the nervous and cardiovascular system.

It is important to remember that the total daily sugar content in products shall not exceed 10%. This means that the adult can afford about 50 grams of sugar. Typically, the amount of sugar listed on the package of the product, but you can navigate this table:

1 slice of chocolate milk (12 g) - 6 grams sugar

6 cakes cream (30g) -7 g Sugar

10 fruit gum (20 g) - 8 grams of sugar

1 cup cola (250 ml) - 26 g sugar

1 cup lemonade (250 ml) - 25 g sugar

1 a glass of iced tea (250 ml) - 19 g sugar

Chocolate contains a moderate amount of sugar, which means that it can be incorporated into the daily menu. But let us first learn how to enjoy the taste of chocolate! Before you send in your mouth first piece, look and smell of chocolate. Then place a piece under the tongue. Move to one and the other cheek, sure of their feelings. Do not hurry. No need to gnaw and chew chocolate. Let him gradually melts in the mouth. So you can feel the authentic taste and prolong the pleasure.

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Proper portion

One of the problems associated with chronic overeating - misunderstanding human concept of "serving." It seems that he eats only approved products from sweet refused - and the weight and did not think to decline. Why is that?

Actually, it's quite an interesting topic. The fact that different countries adopted different volumes Servings   depending on the type of food and meals. For example, in the countries of Western and Central Europe for breakfast made a very small serving   food, and in England - huge. During a typical dinner - salad, soup, main dish, dessert - the proportion between the components also vary greatly. For example, in the Mediterranean countries adopted such a balance: a large plate of green salad with dressing, then average serving of soup (300 ml), and then about 250 g "to the second" and very small (50 - 100 g), dessert. This ratio is a point of view of classical dietetics can be considered ideal.

In the British Isles soups cooked rare, in fact, as well as green salads, so the largest portion - about 400 g - a "second": meat or fish with vegetables. The volume of meat (fish) and garnish should be equal. Dessert, by the way, is adopted as a volume - a large piece of cake or other sweet pastries and candies.

In France, Belgium and Germany - its own rules. Since most of the local soups - is the thick soups, then served them in small numbers - about 200 - 250 ml. In addition to green salads (served in the middle of their dishes) are popular hot appetizers: they are very small in size, a maximum of 150 Main, "second" and the dish is not too bulky: a piece of meat or fish, weighing about 150 grams and about 100 grams garnish. High volume can only dishes with seafood: mussels, shrimp, scallops served with lots of juicy green garnish plates and in bulk.

In Russia, Belarus and Ukraine, very different traditions. We have taken large quantities of soup (450 ml!), Small - vegetable salads, and at the same time, high-calorie salads with mayonnaise, potatoes and meat are served in large quantities. Traditional serving of meat (cooked) - 250 grams per person, plus another 200 - 300 g carbohydrate garnish. Actually, that's why fans of traditional Slavic cuisine often overweight.

Is it possible to create common rules, that regardless of the cuisine and the country does not overeat ? Of course. Nutritionists recommend simple guidelines:

- Breakfast eat anything and in any quantity;

- Lunch stick to these rules: 200 grams of salad, 250 ml of soup, a piece of meat or fish the size of your palm, and the same amount of side dish, dessert - everything, weighing not more than 100 grams;

- For dinner, the entire volume of food eaten should not exceed 350 g

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How to teach your family to a healthy diet?

  You are not sure that your family eats right? Can not get rid of "family" habit of eating dinner fatty burgers and chips? And where to start to teach his household to a more healthy food? Notions of "healthy eating" in different generations of people - different. This is due to the circumstances in which formed the diet of each age group.

When our grandmothers and great-grandmothers were young, it was believed that the high-calorie food - the better. Later generations have passed through stormy fashion on vegetarianism, raw food and other extreme tendencies. Today, experts are confident that one should not overeat, it is necessary to limit the intake of simple carbohydrates and animal fats and increase the amount of foods rich in fiber, vitamins and valuable proteins. But how to implement the idea healthy eating   In practice, in his kitchen?

Let's look at the diet of a weekday: standard breakfast, lunch, afternoon tea and dinner - and think about how to make familiar dishes healthier.

Breakfast - the main meal

What's on your desk in the morning? A cup of coffee and a sandwich? Tea and cake? Maybe you eat cottage cheese, yogurt, or even cook yourself porridge?

Any of the options for breakfast has every right to exist.

The main thing, as always, in the details. So, mini-breakfast: a cup of coffee or tea and a sandwich. In order to gain strength for a long time, prepare yourself a great cup of strong tea or coffee, add sugar, perhaps, milk or cream. For a sandwich, take two large slices of wholemeal bread and put it in between one of the following toppings:

- Cheese and boiled cold meat (better - turkey or chicken);

- Low-fat cottage cheese or cream cheese mixed with fresh herbs;

- Cut into slices the egg, cucumber and yogurt sauce.

We get pretty big and nutritious sandwich that completely will provide your body with everything you need for about 4 hours, while there is nothing harmful or unnecessary.

Yogurt or cottage cheese for breakfast - the perfect solution, especially if you mix dairy with fresh fruit or vegetables. So your body will get the necessary carbohydrates and vitamins. Do not wash down a breakfast fresh juice: it will overload the pancreas, will provoke a sharp release of insulin, which means that you will soon get hungry again.

Best breakfast, however - surround and hot. Any whole grain cereal, boiled in water and seasoned with sugar or honey, or syrup, or even better - mixed with fresh fruit. Nutrition experts recommend that we eat at least five servings of fruits and vegetables a day, and breakfast - a good reason to eat the first portion. As for the omelets, it is their every day is not: a large number of eggs can dramatically increase the level of "bad" cholesterol in the blood. If you love omelettes, you can fry them from one egg yolk and a few proteins - so much safer.

Lunch - no excuse for gluttony

In Russia, the dinner is considered the main meal of the day. This means that it can account for up to 50% of total daily calories. Standard lunch consists of 3-4 dishes, and they are most often the cause of excess weight. Just because the wrong cooked. How to make an ordinary soup, salad, main dish and a side dish healthier?

First, if you eat the soup, try to alternate meat and vegetable broths. You should not eat meat or chicken broth twice a week, and do broths should not be greasy and overcooked. Moreover, if you cook the soup broth and vegetables, you can save it a lot more vitamins, and prepare the vegetables separately in a double boiler, and then just the Gulf of broth.

The vegetable soups well add some cereals - lentils, brown rice, buckwheat: because they provide your body with B vitamins and fiber. It is not necessary to fry the vegetables in the oil before sending it to the soup, much more useful to add a spoonful of vegetable oil quality in the finished soup.

Salad greens and fresh vegetables - a great addition to the dinner. The main thing - to fill them with oil or the classic ingredients of the oil, vinegar and mustard, but no mayo or sour cream. Mayonnaise does not contain any components which could be beneficial to health, and sour cream just slows down the absorption of raw vegetables. Salad of boiled vegetables, potatoes, meat or cheese should be served with meat or fish instead of a side dish, not in addition to it.

Now, actually, about the meat and fish. Lunch - the best time to eat a good piece of beef or stew poultry, or fish. In order to make the meat as useful, it must be free of oil or fry on the grill grill or bake in foil - also without a drop of oil. In general, it is worth remembering rule with respect to vegetable oil - a very useful and necessary product, but without heat treatment. Good cooking oil - and olive oil, and sunflower, and canola, and corn - normalizes the gallbladder contains vitamins and antioxidants, but when heated it to generate hazardous compounds.

Alternatively - any meat can be put out, for example, in wine or juicy fruits and vegetables. Simmer on low heat should be under cover from time to time pouring into the pot a little liquid.

With fish easier. Dense varieties - such as tuna, salmon, halibut - you can cook in a double boiler, which will save all the vitamins and natural flavor of the fish. A more gentle river and lake fish - such as trout or walleye - it is better to bake in foil or grilled, seasoned with lemon juice and pepper. Be sure to include in the menu fatty fish - it contains omega-3, which is well affect the health of the heart and blood vessels.

As for the side dishes, the main rule is: the more high-calorie soup and a hot dish, the easier side dish. For example, if you have a dinner of vegetable soup with broccoli and zucchini and boiled fish, the garnish can be fed boiled new potatoes or spaghetti with tomato sauce or rice. But if you've already eaten a hearty meat soup and going away with a piece of chicken, choose a lighter side dish - vegetable stew or fresh salad.

Best afternoon dessert - a fruit salad without dressing or just any fruit: oranges, watermelons, pears. But better to wash down the food with plain water, with or without gas.

Snack as a way not to overeat in the evening

Standard snack in the afternoon, when before dinner is still far, but there have wanted. As a rule, in the afternoon to eat something that does not need a long time to cook - patty sandwich, yogurt. If you aspire to a healthy lifestyle, it is worth and afternoon tea to remember about him. A good option would be a combination of fruits or vegetables with cheese or cold meat products. For example - a pear or a handful of grapes with not sharp cheese and a cup of coffee or a handful of cocktail tomatoes, jerked a little ham and a glass of vegetable juice. You can make "carbohydrate" afternoon tea with sandwiches of whole grain breads and cheese or fruit puree. The most important thing - it is not necessary in the afternoon to eat sweets, including cakes, chocolates and mince pies, it can cause weight gain.

Dinner - light but hearty!

For dinner, there is something that does not prevent you from sleeping well. That is, it is necessary to eliminate the heavy meat dishes, spicy soups and spicy salads and vegetables, causing bloating - cabbage, eggplant, cucumbers. Good decision - dairy products such as cottage cheese casserole or hot oatmeal cookies with milk or yogurt. If you dine not at home, but, for example, in a restaurant, you can eat a salad with soft cheese such as mozzarella and drink a glass of dry wine.

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Child- "vodohleb": is this normal?

All of us from school biology course remember that the adult body consists of water by more than half, and the body of breast baby - more than 70%. Water scarcity is dangerous: in a while without food a person can live for weeks without a constant supply of water - no more than 2-4 days. And the more active the child is, the higher the demand for water.

Why is frequent thirst ?

The child - being very emotional. And emotions cause thirst : Remember how anxious people are often offered a drink of water to come into balance? And it is absolutely right and normal: replenishing fluid loss leads to normal people all systems of the body - the cardiovascular, nervous, digestive and others. From the amount of fluid you drink it depends on our mood, blood pressure, and other important factors. Alas, many of us, and especially children, need time to forget about drinking. What to do? Reminding! At the age of 4 to 6 years of age a child should drink every day about 1 liter of fluid. Children from 10 to 13 years - about 1, 2 liters of various beverages.

By the way, a glass of water - not the only way to defeat hunger. For instance, watermelon or cucumber also contain large amounts of water, and in the season can be a great source of not only high-quality liquid and mineral salts, and vitamins. And do not forget that in the hot season and sports activities (as well as during outdoor games) the need to drink may even double. Do not forget that a fluid deficit may reduce the concentration of the child, and more serious dehydration lead to extreme fatigue and even headaches. Therefore offer the child water is not only after exercise, but after it, and at the time - also.

What do you have in the glass?

The perfect drink that will fill all your fluid loss and it does not harm the health and figure, should not contain calories (or to keep them as small as possible). Therefore, the best thirst quencher - a mineral water. Whether you prefer carbonated or non-carbonated water: and she and the other an excellent job with thirst.

If for some reason you or your child do not like plain water, try fruit or herbal tea without sugar - they contain almost no calories and as well with thirst. Fruit juice - a great drink, besides containing vitamins and other useful components. Most children drink juices with great pleasure. However, we must not forget that fruits contain natural sugar, which provides a fairly high calorie juice. So try to choose the juice, to which was added an additional sugar (information about this is bound to have on the package), and even better - prefer juices, diluted with water. This can be simply independently juice mix with water in the proportions 1/3 and 2/3 water juice, or immediately buy dilute juice based beverage.

Alternate drinks! In the morning - cereal coffee, for dinner - juice and mineral water at lunch - a cup of tea ... Keep a bottle of mineral water or a thermos of hot drink and do not forget from time to time to do a few mouthfuls. It really will protect you and your children from many health problems.

How to teach your child to drink on a regular basis? In fact, it is not so difficult:

- Be sure to put on the table drinks during each meal;

- From time to time to remind your child that it is time to make a few sips of water or tea;

- Take a walk on the water, and let the child will own bottle. By the way, get him a personal water bottle for school, kindergarten, travel ...

Be careful with soda!

Of course, if you go shopping with your child and ask him to choose drinks - no doubt, he will fill the basket with colored soda and Coke: because these drinks are sweet and fragrant! Alas, precisely because of the fact that they are so sweet and fragrant, they can drink rarely and little. A huge amount of sugar (sometimes up to 40 grams per 100 ml of the drink!) Makes this a very high-calorie soda, also proved that they increase appetite, and as a result the person gets a lot more calories than you should. A coloring and flavors that are part of such beverages can not only cause allergies but also digestive disorders.

Milk - the food, not drink!

Attention all mothers and grandmothers in particular, seeking to "pour" in the child more valuable product - milk! Milk actually contains many useful substances, protein, carbohydrates, fats, vitamins and mineral salts. It is quite rich in calories, improves mood and helps sleep at night, because the rich natural "sedative" - ​​theobromine. However, the milk - it is ... food, not drink! Therefore, if you are offered a child for breakfast or dinner, milk, be sure to also give a glass of water to make up the required amount of liquid. After the milk has a special emulsion structure and quenches thirst. By the way, the same goes for sour milk drink - kefir, sour milk and other things. Furthermore - some of which have a diuretic effect, and therefore require additional drinking receipt organism.

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Protein fasting days: simple rules

The more dangerous the strict protein diet and how to relieve the body proteins without harm to health?

Recently, protein diet   were the most popular, not only Russians, but also throughout the world. No wonder: to observe they are easy (no restrictions in terms of servings), and weight goes very quickly.

But what happens in the body with a sharp decrease in the carbohydrate component and unlimited consumption of protein? In the early days protein diet   the person feels good and comfortable. In the digestion of protein foods body spends significantly more calories than the breakdown of fats and carbohydrates, and in the beginning of the diet consumed in the liver 2-day supply of liver glycogen. There is a significant change in metabolism, which in long-term compliance with the strict protein diet can lead to serious health problems.

First of all, due to the exclusion from the diet of mostly fruits, vegetables and almost all sugar and cereal fiber diet provokes a deficit of many vitamins and minerals.

In addition, after three weeks of strict protein diet can cause problems with the kidneys, which have to operate in emergency mode to remove excess protein is excreted.

And, thirdly, the abundance of animal products can lead to increased blood cholesterol levels. It is especially dangerous if throughout the protein diet a person uses is not pure meat, fish and eggs cooked gentle way (boiled, steamed, baked or steam in the form of foil), and fried in butter or margarine. Even worse, if the "diet diet" used sausages, smoked meats, canned goods and intermediates.

Therefore, the safest way to control weight, and it does not harm your health, doctors consider holding a "fasting days" based on the principles of protein diets. Day - the name of the conditional, it can last from one day to two days and no more repeated 1-3 times a week. Take a basis for a product that you like, and "unloads" on it.

According to nutritionists, it is well established protein fasting days:

Milk   (kefir) day: 200-250 grams of milk, yogurt, sour 6 times a day, just one, 2-1, 5 liters.

Curd   Day: 70 g of cottage cheese 9% fat or low-fat 5 times a day, in addition, 2 cups of tea, 1 cup of broth hips, 2 cups low-fat yogurt.

Cottage cheese and kefir   day: 250-400 grams of cottage cheese and 1 liter of yogurt (milk) during the day.

Meat (fish)   day: 70 grams of lean meat, or boiled fish boiled five times a day for a total of 350 gram, 100-150g vegetables (cabbage, carrots, cucumbers, tomatoes) 5 times a day, only 0, 6-0, 9 kg 1 -2 cups of tea without sugar. Do not forget to fill vegetable salads during the fasting days is better with vegetable oil and / or lemon juice instead of fatty sauces.

  Do not forget during these days of discharge drink enough water - without it is difficult to maintain normal metabolism and get rid of all the excess!

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Low-fat foods: Harm and benefits

Some people believe that we need only to go to the low-fat whole foods like diet will be much healthier and healthier. But is it really?

Well, some truth in this. Indeed, many fat products   help lower cholesterol and body weight. Also, they typically enriched with vitamins and minerals.

But in this case the human physiology proves that of all the calories that we eat with the food of the day for about 30 percent should be extracted from the fat. Yes, I can not give up the fat. After all, they perform an important function in the body: increases elasticity of blood vessels, are involved in the synthesis of hormones, help assimilate vitamins A, E, D and K. Without fat metabolism can be broken, and then low-fat food , Paradoxically, become the cause of excess weight.

How can I gain weight on a low-fat diet? Alas, it is very easy! If the label states a low fat content, it does not mean that the caloric content of the product is less than expected. The fact is that in many foods, such as low-fat fruit yogurt, fat offset the lack of carbohydrates. Their over is known, is converted in the body fat. It must be borne in mind that it is not always stated on the packaging of the "zero" fat makes the product useful. The fact that often the products with reduced fat content, or "low-fat" contain hydrogenated fat. This vegetable fat, which, after treatment with hydrogen from liquid become hard. For example, "light" margarines, spreads, which contain hydrogenated fats can raise blood cholesterol levels more than butter fat content of which a half times higher.

There is one important point. The fat entering the body with food, in time to give us a signal saturation, and low-fat products with the signal "delayed." This time is enough, we had to eat more than the body requires.

For these reasons, it is not necessary to abandon the whole in favor of low-fat products. If you watch your weight or just want to lose some weight, choose foods low in fat. For example, to replace 3 diet yogurt, fat content of 2 percent by 2, 5 percent, 20 percent cream - 10 percent.

And products with "zero" fat good for the fasting days and in order to cope with Nakata hunger pangs, which usually happens in the evening. But to stick to a diet full of lean - more harmful than helpful.

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