Rational balanced nutrition. Basic rules

A balanced diet is one of the main factors that affect the health, physical development, morbidity of the population. Failure of the diet affects the ability to work, resulting in fatigue, lowering efficiency. In children, malnutrition leads to stunted growth and physical development. To a balanced diet you need to train the body in early childhood. But better late than never.






1.Fasting morning drink a glass(better 2st.) warm water(before a glass of filtered water put on a hot battery by morning the water will be warm).

2. Using 20-30 min, have Breakfast (Breakfast is light — fruit, cereal, is the energy for the whole day — especially flax and oatmeal porridge. Dried fruits. To overload the stomach scrambled eggs, sandwiches, meat is not recommended.It's good to eat a piece of good butter, but NOT bread).

3. Each time for 30 minutes before eating to drink a glass of water (often the body "asks" not food, and water, besides after drinking water we eat much less than usual).

4. Eat often, but 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" less).

5. Break between meals 2-3 h.

6. During meals do not drink! Recommended to drink in about an hour.

7. Eat after 6! But!- 2-3 hours before bedtime.

8. To add to the diet more vegetables, berries, fruits (but reduce the consumption of bananas and grapes). Every day to eat at least 1 Apple!-cleanses the body of toxins and poisons.

9.There for 1-2 hours before a workout (well, if it will be easily digestible carbohydrates-porridge-they provide the ENERGY needed during exercise).

10. After a workout is better in an hour.

11. Eat animal protein (at lunch, dinner): white meat — poultry, seafood: salted fish (but not fried and smoked), caviar. Chicken eggs (drink them raw or at least cook "in the nads"). Pork and veal are undesirable because they destroy the liver). You can't eat meat only slaughtered animal is unhealthy.

12. To use vegetable protein: beans, peas, beans, NUTS( he.useful-cedar, next-walnuts, almonds.).

13. To eat fat-especially in the winter time (they give endurance and availability): dairy products (better if they are rural), vegetable oil! Most useful flax and mustard, hemp, sesame, pine, corn, soybean, olive, vegetable (Nerafinirovannoye). Add these oils in salads instead of mayonnaise.Store oils in the refrigerator is NOT desirable (except linen).

14. Eat carbohydrates: cereals, potatoes, hlebanul.products (the lighter the bread, the less useful it is, and the more it contributes to obesity itself.useful baton mustard), pasta.product (durum wheat), cocoa, chicory, honey, jam, halva, kozinaki(especially sesame).

15. Undesirable is the 1st and 2nd dish in a row.

16. There are boiled, steamed, steamed food.Fried delete.

17. To drink per day 1.5-2 liters of water(preferably filtered).But before going to bed not to drink.

18. To minimize the consumption of tea and coffee(cons: not allowed to digest the protein, "plant" the vision and heart, yellow teeth). Replace these drinks: natural cocoa, chicory (similar to coffee, but 100 times better), Kampot, jelly, natural juice with pulp.

19. For colds, acute respiratory infections, SARS eat fruits with vitamin C: Jun.currant, kiwi, citrus fruits (less junk food, protein).And to DRINK a LOT (every half-hour warm drink-the faster you will recover). For immunity: Echinacea, badger fat in capsules, balm PROMOTED, mummy. Do NOT drink antibiotics(weakens the immune system, dysfunction of the stomach and intestines).

20. Not to eat spoiled food(especially fish and mushrooms).

21. Do not eat or drink (especially hot) of disposable plastic ware-emit poisons.

22. Try not to combine proteins with carbohydrates (n/R, meat and bread dumplings.).

23. For quick recovery of the body after loads, it is recommended to use:

-vitamins (MgB6, triavil, ascorutinum polivitaplex, ascorbin.to-TA..)

-"elixir sport"(increases efficiency, based on linseed oil),

-Talkan(barley) (instead of Breakfast: tea+ 1l. Talkina+milk+honey)

-bee products ( honey, especially buckwheat, meadow, sunflower, pustynnikova, chestnut.-do not add in boiling water, it loses all useful SV-VA), bee pollen (not before sleeping), pollen, apitok, epipetalous, poplar,..)

-sportmen (increase in work-ti, endurance).

-antioxidants (slows aging process): Moore.fish-salmon, Steelhead, sturgeon; nuts - walnuts, almonds; avocado, citrus, fennel, green olives (no olives!), all berries, dried fruits, kiwi, garlic and onions.

24. To minimize, and better to eliminate, pastry (flour(especially cakes), pastries, condensed milk, candy-it's all DEAD protein). Sugar dark color (not painted) to use even useful.If drawn to sweet-eat fruit.

25. The most harmful products: sausage, mayonnaise, ketchup and all kinds of sauces, any soda, chips and crackers, fast food, alcoholic drinks, sandwiches, candy and chocolate (except bitter), ice cream.

A balanced diet (daily):

Proteins - 14%

Fats-30%

Carbohydrates-56%

Power mode:

Breakfast-25%: carbohydrates, fats, fiber.

Lunch-35%: proteins, carbohydrates (the hearty meal).

Dinner-25%: fats, proteins, carbohydrates

2nd dinner(before sleep): a glass of kefir, curdled milk, snow or sour milk (with crackers) is purified from putrefaction.improve peristaltiku intestines), vegetables.published

P. S. And remember, only by changing their consumption — together we change the world! ©

Source: www.ecology.md

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