Rational balanced nutrition: basic rules

1. In the morning on an empty stomach to drink one or two cups of warm water. On the eve of a glass of filtered water put on a hot battery - in the morning the water is warm.
2. After 20-30 minutes have breakfast. Breakfast light: fruit, cereal - a boost of energy for the whole day, particularly flax and oat porridge. Dried fruits. Overloading the stomach scrambled eggs, sandwiches, meat ... not recommended. Good to eat a piece of good butter, but not with bread!
3. Every time a 30 min. before a meal to drink a glass of water. Most often the body "asks" is not food, and water. In addition, after drinking the water, we eat much less than usual.
4. There is often, but small portions. Get up from the table with a sense of light malnutrition - because the stomach will gradually decrease in size and eventually will "ask" fewer.
5. The interval between meals 2-3 hours.
6. During the meal, do not drink! Drink is recommended after about an hour.
7. There after 6! But for 2-3 hours before bedtime.
8. Add in the diet of more vegetables, berries and fruit, but to reduce the consumption of bananas and grapes. Every day eat at least one apple, t. To. It cleanses the body of toxins and poisons.
9. Is for 1-2 hours before the workout. Well, if it will legkousvaemye carbohydrates - cereals - they give energy, which is so necessary during training.
10. When there is a better workout in an hour.
11. Eat animal protein at lunch and dinner: poultry, seafood: salted fish (not fried and smoked), eggs ... Eggs (better to drink them raw or even cook "scrambled"). Pork and veal are undesirable, t. To. They are destroying the liver. Do not eat the meat of an animal ... just - is harmful to health.
12. Eat a vegetable protein: beans, peas, beans, nuts. Most Valuable cedar, hereinafter - walnuts, almonds ...
13. Eat fat. Especially in the winter time. They give endurance and performance: dairy products (better if they are rural), vegetable oils! (sam.poleznoe - LINEN (omega 3), as well as mustard, hemp, sesame, cedar, corn, soybean, olive, vegetable refined. Add the oil in a salad instead of mayonnaise. Store in the refrigerator oil is not advisable (except flax). < br /> 14. Eat carbohydrates: cereals, potatoes, hlebobul.izdeliya (the lighter the bread, the less useful it is and the more it contributes to obesity: sam.polezny loaf - mustard) makaron.izdeliya (durum wheat), cocoa, chicory, honey, jam, halva, kazinaki (especially sesame).
15. It is undesirable to have the 1st and 2nd row dish.
16. There are boiled, braised, steamed food. Fried excluded.
17. Drinking 1 per day, 5-2 liters of filtered water. But before bedtime drink.
18. Minimize the use of tea and coffee (cons: do not give digestible protein, "planted" the vision and heart, yellow teeth). Replace these drinks with natural cocoa, chicory (similar to coffee, but 100 times more useful), stewed fruit, jelly, natural juice with pulp.
19. colds, acute respiratory disease, SARS eat fruits with vitamin C: cher.smorodina, kiwi, citrus fruits (less severe food protein) .and drink a lot (every half-hour warm drink and quickly corrected). For the immune system: Echinacea, badger fat capsules, balsam PROMUTSET, mummy. Do not drink antibiotics (waning immunity, dysfunction of stomach and intestines).
20. Do not eat spoiled food (especially fish and mushrooms).
21. Do not eat or drink (especially hot) of disposable plastic tableware - identifies poisons.
22. If possible, do not combine proteins with carbohydrates (n / p, meat and bread, dumplings ...).
23. For a quick recovery of the body after the load is recommended to use:
 - Vitamins (MgB6, triavit, Ascorutinum, polivitapleks, askorbin. To-ta)
 - "Sports Elixir" (boosts performance, based on linseed oil)
 - Talkan (grains of barley) (instead of breakfast: tea 1L. Talkan milk honey)
 - Bee products (honey: especially buckwheat, meadow, sunflower, pustyrnikovy, chestnut ... -Do not add boiling water loses all useful Holy Island), bee pollen (not to eat before going to bed), pollen, apitok, apifitotonus, Topolyok
 - Sportamin (increased work-minute, endurance)
 - Antioxidants (slow down the aging process) mor.ryba: salmon, salmon, sturgeon; nuts - walnuts, almonds; avocados, citrus, fennel, green olives (olives do not!), all the berries, dried fruit, kiwi, garlic and onions ...
24. To minimize and preferably eliminate, confectionery: cakes, pastries, condensed milk, sweets - all are dead carbs). Sugar dark color (not painted) to use even useful. If you pulled on the sweet fruit -seshte.
25. The most harmful products: sausage, mayonnaise, ketchup and all kinds of sauces, any soda, chips and crisps, fast food, drinks, sandwiches, sweets and chocolate ice cream.
A balanced diet (per night):
Belki- 14%
Fat 30%
Carbohydrates, 56%
Diet:
25% Breakfast: carbohydrates, fats, fiber.
Lunch, 35% proteins, carbohydrates (most nourishing meal).
Dinner-25%: fats, proteins, carbohydrates
Second dinner (at night): a glass of buttermilk, yogurt, sour milk or snow (you can with crackers) - purified from putrefaction, improve bowel perestatiku vegetables.