Rational balanced diet. Fundamental rules.

1.Utrom an empty stomach to drink a glass (preferably 2st.) Of warm water (on the eve of a glass of filtered water put on the hot-pack in the morning the water is warm).
2. After 10 minutes, breakfast (breakfast- omelets, scrambled eggs, cereals, pasta is a boost of energy for the whole day, especially linen and oatmeal. Overloading the stomach sandwiches, cakes ... not recommended.
3. Each time 10-20 minutes before a meal to drink a glass of water (often the body "requests" no food and water, in addition, after drinking water we cleanse the stomach from the previous meal residues)
. 4.Est often but in small portions (get up from the table with a sense of light malnutrition, so the stomach will gradually decrease in size and eventually will "ask for" less and less).
5.Pereryv between meals 2-3ch.
6.Vo mealtime drink, but not too much! Drink abundantly recommended in about an hour.

7. There after 6! But! -this 2-3 hours before bedtime.
8. Add in the diet of more vegetables, berries and fruit (but reduce sweet and starchy foods, and it is better to eliminate consumption) .Each day to eat at least one apple! -Cleans The body of toxins and poisons.
9.Est for 1-2 hours before exercise (well, if it will legkousvaemye carbohydrate-cereals-they provide energy, which is so necessary during training).
10. After training there is better in half an hour, and as soon as you can drink protein.
11.Upotreblyat animal protein (lunch and dinner): white meat, poultry, seafood: salted fish (not fried and smoked), Eggs, Eggs ... (better to drink them raw, or at least cook "in smyatku"). pork and veal are undesirable because they are very fatty).
12.Upotreblyat vegetable protein: beans, peas, beans, nuts (sam.polezny-cedar, hereinafter walnut, almonds ...)
. 13.Upotreblyat fats-especially in winter (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 (NErafenirovannoe) ... and so the oil. Add the oil to salads instead mayoneza.Hranit oil in the refrigerator is not advisable (except flax).
14.Upotreblyat 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 (from durum wheat), cocoa, chicory , honey, jam, halva, kozinaki (especially sesame).
15.Nezhelatelno have 1st and 2nd row meal.
16.Est boiled, stewed, steamed food. It stores more useful.
17.Vypivat 1 per day, 5-2 liters of water (preferably filtered).
18.Svesti to minimize the use of tea and coffee (cons: do not give a digestible protein, "put" the vision and heart, yellow teeth). Replace these drinks: natural cocoa, chicory (similar to coffee, but 100 times more useful), Kampot, jelly, natural juice with pulp
. 19.Pri colds, acute respiratory disease, SARS has fruit with vitamin C: cher.smorodina, kiwi, citrus fruits (less severe food protein) .and drink a lot (every half-hour warm-beverage will recover faster). For immunity: Echinacea, badger fat in capsules PROMUTSET Balsam, mummy. DO NOT drink antibiotics (waning immunity, dysfunction of the stomach and intestines).
20.Do not eat spoiled food (especially fish and mushrooms).
21.Ne eat or drink (especially hot) of disposable plastic ware, allocates poisons.
22.Po not possible to combine proteins with a lot of simple carbohydrates: meat and bread, dumplings ...)
. 23.Dlya rapid recovery of the body after the load is recommended to use:
-Vitamin (MgB6, triavit, Ascorutinum, polivitapleks, askorbin.k-ta ....)
- "Elixir Sport" (increases efficiency, based on linseed oil),
-Talkan (Grains of barley) (instead of breakfast: tea 1L talkan milk honey.)
-Product beekeeping (honey: especially buckwheat, meadow, sunflower, pustyrnikovy, chestnut ... Do not add boiling water, loses all useful Holy Island), bee pollen (not eat before going to bed), pollen, apitok, apifitotonus, Topolyok, .. )
-sportamin (increased work-minute, endurance).
-antioksidanty (slow down the aging process): mor.ryba, salmon, salmon, sturgeon; orehi- walnuts, almonds; avocado, citrus, fennel, green olives (olives do not!), all berries, dried fruit, kiwi, garlic and onion ...
24. Minimize and preferably eliminate, pastries (pastry (especially cakes), pastries, condensed milk, candy, everything is DEAD carbohydrates) .Sahar dark color (not painted) to use even polezno.Esli drawn to the sweet, eat a piece of fruit.
25.Samye harmful products: sausage, mayonnaise, ketchup, and all kinds of sauces, any soda, chips and crisps, fast food, strong drinks, sandwiches, sweets and chocolates (excluding bitter), ice cream.