Disease is trouble? Of course, yes. And why are we sick? People rarely think about the nature of this phenomenon, often "writing off" all their diseases for a genetic predisposition, a bad ecological situation, artificiality of products, and simply - an unfortunate fate. However, the cause of the appearance of ailments is sometimes much easier - lack of a food culture, namely: overeating, starvation, unbalanced diet, consumption of harmful foods and so on. You will be surprised, but proper nutrition is a "medicine" included in the course of treatment for a variety of diseases, as well as a kind of "vaccination" from all kinds of ailments. How to make a menu of proper nutrition and understand the culture of nutrition?
Step # 1 - learn to recognize the feeling of hunger
Strangely enough, many people sometimes can not explain why they want to eat. "How is this possible?" - you are surprised, and completely in vain. Remember how often it happens that you overeat, giving in to the general mood that reigns during the feast, or the annoyance that gluttons you in the evenings because of unfulfilled desires, or the fear that you will not be able to cope with something at work? Even when there are food products in your refrigerator for proper nutrition, you are still looking for something special - tasty, in order to calm your appetite. You are crazy about fast food and sweets, and your menu sometimes consists of hamburgers, pizza, coca-cola, chocolates and cookies. Did you notice such "sins"? Hence, the correct diet is unfamiliar to you, most likely, for the reason that you do not know how to recognize hunger. And how can this be learned? Hunger and appetite are different requests of the body.
Many people confuse these concepts and therefore overeat. Hunger is the signal "SOS", supplied by the human brain, when your body needs "refueling" - replenishment with nutrients. Appetite is a kind of whim, your hidden desire to be somehow pampered. To understand the differences in these two sensations, it is better to consider an example. So, the evening. You feel that you want to eat. Brewed buckwheat porridge, made a grilled fish and ate. This, by the way, was an example of proper nutrition in the evening. We took dinner with herbal tea and went to read on the eve of sleep. So, you were hungry, because you were satisfied with useful products, cooked in the right way. The second situation. You came home in the evening, look in the fridge, you see there buckwheat, steam cutlets, vegetables, fruits, but you do not want it all. You give pizza, pepsi-cola, a heavy piece of cake with butter cream, and then another pack of chips while watching the show and packing ice cream in bed while surfing the net. This is a vivid example of satisfying your appetite on the principle of "tasty and many." Conclusion: if the menu of proper nutrition does not satisfy you, then you are not hungry, but go about your caprices.
Hunger or thirst? Often (somewhere in half the cases) people confuse these two sensations. How to learn to distinguish between them? It's simple: every time you want to eat, drink a glass of water, if after 20 minutes you are still hungry, then you can sit at the table. "Why drink so much?" You ask. Do not worry, a day for the normal operation of the body requires a minimum of 8 glasses of water, but, you see, do not you adhere to this rule ?!
Hunger is like a shortage of nutrients. When you are starving or your diet is incorrectly balanced, the body starts to give signals "SOS", but in a very original way - in "your language". How does this happen? For example, you crave a chocolate bar. What does this show? Your body lacks magnesium. "But why does he ask for chocolate?" - you are curious.
It's simple: the body is trying to get the right element with the product to which it is used. You in fact much less often spoil it with dishes with beans, fruit or hazelnuts, which are also rich in magnesium? So why be surprised if the body finds the vital elements in being present in your diet ?! How to accustom "shalunishka" to receive useful substances from the right food?
Focus on such signals - if you want:
1.baking, then there is not enough nitrogen that you can find in meat, fish and nuts;
2.smoked foods, which indicates that you have a lack of cholesterol, so it's time to bring in your menu avocados, olives and red fish;
3.fatty foods, because of a lack of calcium, so you should pay attention to cheese, broccoli, legumes and sesame;
4.sour, which indicates a deficiency of vitamin C, the lack of which you can make up for by lemon, dog rose, cranberries, strawberries and kiwi;
5.sweet, because the body needs glucose, which you will find in fruits / berries and honey, and not in sweets, cakes and bars, as you can think.
Step # 2 - change the power mode
Before you find out the diet of proper nutrition for a week, you need to accustom yourself to the optimal mode of eating. A healthy person should eat 4-5 times a day, making three-hour pauses between meals. The most proper food: breakfast, lunch, dinner, plus 2 snacks. It is forbidden to skip meals, but if this does happen, do not make up for the next meal while eating a double portion. The only exception is dinner. If you did not have time to eat in the evening, coming home by midnight, then go not to the refrigerator, but to the side of the bed. Better in the morning to have a good meal, rather than to load the stomach before going to sleep. Moreover, a solid breakfast welcomes the right food, because it is a kind of "alarm clock" for the body that starts metabolism. The optimal time for a morning meal is 30-90 minutes after awakening. Approximately at noon (orientate on the situation) is sure to be a snack, ideally with fruit. Lunch should be held between 13.00 and 15.00. After a couple of hours you can pamper yourself with tea drinking. As for dinner, the debate on this topic does not abate, because many nutritionists advise in the evening to stop eating from 19.00, but how to be the one who at this time is on the road from work to home? It's okay if you go later, the main thing is to have a meal at least 2 hours before bedtime.
Step # 3 - learn to eat again
Why do some people, after learning the correct nutrition menu for a month, "go off the track" rather quickly? Because it is not enough to learn the list of allowed products, it is still necessary to modify the process of food intake. So, what are the basics you need to comprehend?
*thoroughly chew every piece that comes to your mouth. In the stomach, food should come in the form of mashed potatoes, and not huge, hastily swallowed pieces;
*Eat slowly, without being distracted by what is happening around, otherwise you risk eating more stuff, overload the digestive system.
*"Play on the lead." As you know, the brain sends a signal that you should stop eating only 20 minutes after saturation, so it will be prudent to get up from the table if you are slightly hungry;
*do not drink during the meal. You already know that the correct menu for a day includes 8 glasses of water, but you should drink in pauses between meals, otherwise you risk violating the concentration of gastric juice, which will worsen the process of digestion;
*the menu for proper nutrition for a week should be varied and balanced, you do not need to eat the same set of dishes (even if useful), otherwise you will not last so long; a table of proper nutrition should always be at your fingertips;
*Do not turn food into a cult, be moderate in nutrition. Do not overeat at a party, a company, with sorrow or joy, do not try to "seize" negativity or failure. Eat exactly as much as your body needs.
Step # 4 - make up the menu
You do not know how to make a menu of proper nutrition? You have three ways: contact a nutritionist, ask them to share the experience of those who have succeeded in this "field", or find information on the Web. However, you can use the following example of proper nutrition for a week for perfect well-being and constructing ideal forms.
Monday:
breakfast - oatmeal, tea;
snack - fruit;
dinner - soup with a slice of black bread, a portion of baked meat;
mid-morning snack - curd casserole, tea with rose hips;
dinner - buckwheat and fish grilled, salad.
Tuesday:
breakfast - omelet, cracker, coffee;
snack - berries;
lunch - borscht, cutlets;
afternoon tea - yoghurt;
dinner - vegetable casserole, turkey.
Wednesday:
breakfast - buckwheat porridge (you can add milk), green tea;
snack - fruit;
dinner-ear, vegetable stew with potatoes;
mid-morning snack - syrniki, mors;
dinner - salad, baked fish.
Thursday:
breakfast - oatmeal, coffee (can with cream);
snack - curd casserole;
lunch - pea soup with crackers, hard-boiled eggs;
afternoon tea - a handful of nuts, kefir;
dinner - pilaf, salad.
Friday:
breakfast - millet porridge, herbal tea;
snack - fruit;
dinner - soup with chicken and vermicelli, bread;
mid-morning snack - curd soufflé with berries;
dinner - beans with meat.
Saturday:
morning - fried eggs with a slice of ham, coffee;
snack - jelly from fruit;
lunch - broth with pies;
afternoon tea - yoghurt;
dinner - a turkey with fresh vegetables.
Sunday:
breakfast - oatmeal, tea;
snack - a handful of nuts, berries;
lunch - soup to choose from, black bread, broccoli casserole;
afternoon tea - curd pudding, coffee;
dinner - rice with meatballs, salad.
Now you know what proper nutrition should be for a week. It is important to hold out this term, then it will become easier for you, because the stomach will decrease in volume, and you will get used to a new diet. According to the example given for a week, you can already imagine what will be the correct nutrition for a month. The main thing - do not include harmful products in the menu and adhere to all the above recommendations.
Step number 5 - we are privy to secret knowledge
Modern nutritionists not only develop the menu, but also share with their patients the secrets on how to reduce appetite and not "get off the path of the true" - a healthy diet. So, what secret knowledge can be useful to you in the pursuit of health, harmony and beauty?
1.Do not buy products for future use, otherwise you risk overeat. By the way, some people subconsciously buy more than is required, then with a clear conscience to eat foods that are about to start to deteriorate. Do not let your subconscious mind joke with you.
2.Eat from small plates. The eyes see that the plate is full, which is notified by the brain, and what diameter the dishes have, does not really matter. After a while you will realize that you are saturated in smaller portions than before.
3.Do not abuse spices and spicy condiments that only kindle appetite. Also do not reseed the food, excess salt prevents the body from removing excess water from the tissues, which means that you will look worse and weigh more.
4.Consider the color. Buy blue plates. Psychologists say that our brain subconsciously associates blue with poison, so from the dishes of this shade you will eat less than intended. There are also such colors that kindle appetite, for example, orange and red. Try not to abuse them in the interior of the kitchen, otherwise you risk getting better.
5.Do not eat in front of the screen, it does not matter whether it's a TV or a laptop. When you occupy something in the brain, it stops controlling the process of eating, and you will automatically overeat.
6.Brush your teeth often. If the attacks of hunger cloud the mind, resort to this simple method. He works particularly well between dinner and bedding. During other pauses, you can simply carefully rinse your mouth with water with a drop of lemon.
7.Wear tight clothing, then an extra portion of food will certainly make itself felt seam, ready to just about to crack.
8.If you can not wait for the next meal because of the rumbling in your stomach, treat yourself to a couple of prunes, dried apricots or a spoonful of honey. Glucose will instantly enter the bloodstream, which will reduce the power of hunger and improve your mood.
It's not so difficult to eat properly, as you could imagine, is not it ?! As a reward for your patience and consciousness, you will receive excellent health and a perfect body.
FEEL RIGHT!!!
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