Eating right today – you care about your health for many years.
Therefore, we prefer to buy high-quality products that have a beneficial effect on the body and correspond to the basics of healthy eating. The quality of the finished product “Uvelka” pays great attention at all stages of production, so we produce “Healthy Porridge with Health Care.”
Cereals and flakes of tm “Uvelka” consist of whole grains and are rich in:
- B vitamins that help the human body translate nutrients into vital energy;
- complex carbohydrates that give a long feeling of satiety;
- vegetable protein, which is necessary for the normal functioning of the body;
- plant fiber, which is important for the health and excellent function of our gastrointestinal tract.
The content of these elements improves digestion, contributes to the improvement of efficiency, corresponds to the basics of proper nutrition.
Useful properties of cereals and flakes under tm “Uvelka” confirmed by the Regional Public Organization “Association of gastroenterologists of the Tyumen region.”
Use our healthy food recipes and it will be much easier to live a healthy lifestyle. By the way, our recipes for proper nutrition are suitable for both weight loss and for the constant maintenance of the body in a healthy, working condition.
Principles of healthy eating:
The system of proper nutrition is a real base on the basis of which the general healthy state of the body is easily built, excellent mood and visual appeal, which no cosmetics can replace. If you follow the basic rules of proper nutrition, then most diseases will bypass you, and the pep and energy will never run out.
THE MAIN PRINCIPLES OF PROPER NUTRITION
- eat when he began to experience hunger;
- chew well every bit;
- eat in small pieces;
- eat at rest;
- concentrate while eating on the process;
- eat while sitting;
- limit the menu of one meal to 4 dishes maximum;
- divide your daily ration into 4-5 small meals instead of 2-3 large meals;
- move actively throughout the day;
- do not drink food and drink directly after meals;
- the main volume of food eaten is at dinner;
- eat freshly cooked food;
- eat natural food;
- not to use (or minimize the use of) harmful products (mayonnaise, ketchup, “fast food”, alcohol, etc.);
- eat plenty of fiber – fresh fruits and vegetables.
The balance of nutrition, in the first place, reflects the correspondence of the caloric content of food to how much energy a person spends, how actively he moves. Changing the balance of the main components of food (carbohydrates, proteins and fats), you can build a diet of proper nutrition. An important role in the menu of healthy nutrition is played by the natural, initial compatibility of products. You can read about this in the article on separate nutrition.
How to start proper nutrition.
There are no special secrets in how to switch to proper nutrition. And most importantly – healthy food does not require additional financial expenses that are beyond the means of the family budget. Healthy foods should not be very expensive – it is enough that they will be natural and fresh. The whole nuance is how these foods will be cooked and consumed.
To begin with, long-term heat treatment always “kills” the lion’s share of benefitsin any food product. Therefore, it should be minimal. Do not forget that, first of all, fried food is of little use to the stomach a priori, and secondly, it is harmful because of contact with the fats in which it was cooked – even fresh fat “for one frying” is harmful, and reused “gives” carcinogens! One of the best ways to cook today is a double boiler.
Mandatory in the diet of proper nutrition products, representing all food groups(from herbs and fruits to beans and oils). Their percentage ratio may be determined by your taste preferences and peculiarities of the organisms of family members, but the diversity and coverage of the entire spectrum is a requirement that is essential for the full supply of vitamins to the human body.
The regularity and accuracy of timein meals is the key to a clear “work” not only of the gastrointestinal tract, but also of the whole system. Meals on the clock, ultimately, regulates sleep, nervous system, normalizes the state of blood vessels and pressure.
Minimizing salt, limiting sugar, controlling buns and cakes, replacing fizzy drinks with herbal tea or stewed fruit – it’s easier to get used to all this than you think. For 21 days, the human body is completely rebuilt, including in terms of taste preferences.
Snacks in proper nutrition,too, will undergo a change. Firstly, it is better to forget about the frequent use of buns, cakes and other flour, sweet products. According to proper nutrition, it is better to have breakfast with porridge, banana, kefir, etc., and put a muffin or cake aside. In addition, during the day, everyone loves to “drag” cookies and sweets around the office, which also leads to the consumption of extra calories, which ultimately accumulate in such quantity that they are not burned and deposited in fat folds. No one says that you need to completely restrict yourself from eating “snacks”, but their number must be learned to control and allow yourself strictly before lunch.
For a late dinner,proper nutrition advises to cook meat and green salad. Meat protein remains one of the most useful and almost indispensable ingredients, and carbohydrates can be obtained not only from pasta, rice and buckwheat, but also from vegetables. In addition, vegetables contain fiber, which will improve the digestive tract.
The main law of healthy eating
The main principle of healthy eating is balance. Starting from the elementary ratio of calories consumed by us and our motor activity and ending with a reasonable balance of products from different groups, and not just by eating those that “like”.
As an example – neutral and included in most dietsapples. A couple of days on apples is very useful for the body, a week is already harmful, because a person stops receiving fats and other components that are absent in apples. The second example is fragrant butter. Fat in pure form. His irrepressible consumption is not just obesity, but also liver problems. A thin layer on the morning toast is a charge of energy and strength needed to start a productive day. Healthy food – healthy life!
Calories must be consumed!
This does not mean that you can eat low-calorie fruits and lie all day in bed. The result will not like it – the skin will acquire a color that resembles an apple-simile, and there will be no strength at all. Active movement not only trains the muscles, but also normalizes the functions of the internal organs. Do not want to go to the gym or do the cleaning? Just dance like in your youth – at home, spontaneously, for yourself! The benefits of proper nutrition will always be incomplete without normal physical activity.
Variety in food should be!
At the beginning of their journey to a healthy lifestyle, many are interested in a list of foods for proper nutrition. This is not exactly the right step. It will be easier to find out the list of harmful products and eliminate them in whole or in part. Most professional athletes eat exactly the same foods as all other people. The whole secret is in the balance of ingredients, crushing meals, and cooking methods.
Do not say that you do not like something – just try to cook this product differently! Bad beans? Do not cook it in a borsch, but cook in a double boiler with oriental spices: turmeric, a mixture of peppers, and a scattering of herbs. Read, one of our recipes and you will immediately become clear – it is delicious!
All food groups must be present in the diet. Porridge from cereals. Fresh greens. Meat and fish, not chicken wings from the nearest “fast food”. Do not like boiled or steam? Bake in the oven! Vegetables, fruits, fresh and unsalted nuts (not the ones for “beer”), vegetable oils and animal fats (but not spreads!). Eggs, including quail. Milk spectrum – and certainly fermented milk products (kefir or ryazhenka, sour cream in moderation).
But mayonnaise and other store sauces, ketchups and bags of “fast” soups are not a variety, but a slow “spoil” of the organism. First for the stomach and other organs, then for the nervous system and efficiency.
Proper nutrition – the guarantee of health!
This complex word is just called fats, carbohydrates and proteins. Their proper balance is the main rule of a healthy diet. Fat energetics give strength, protein builders trigger internal metabolic and other processes, clever carbohydrates feed not only the brain, but also the endurance of the organism as a whole. And only balanced in a single food system, they can make a person energetic, healthy and cheerful.
The Internet is very widely distributed information on proper and healthy nutrition for a week, but it should be understood that proper nutrition is a healthy lifestyle, which is observed not for a specific period of time, but every day for the entire time. A sharp change in diet in the direction of a healthy diet can be a serious stress for the body. In addition, you need to remember about physical activities that allow you to burn the extra calories accumulated during the day and do not allow the body to stagnate, contribute to the improvement of blood circulation, the gastrointestinal tract and the cardiovascular system.
Observing and planning the right diet is not problematic enough for a week, but it’s definitely necessary to make a daily plan! And if you cope with the task for the day, then within the week there will be no problems.
Approximate diet of a healthy diet for a day or a diet plan:
- Breakfast. In the morning you need to eat something light, but high-calorie, so that you have enough energy before lunch and you didn’t go to workout half a day at work. For this, for example, oatmeal or other cereal, muesli, cheese, and fruits are perfect. Try to make breakfast varied, every day one and the same will be problematic.
- Snack. Unsweetened fruits (for those who train in the gym, bananas are quite suitable), vegetables, kefir.
- Dinner. For lunch, be sure to eat something meat: fish, pork, beef, chicken, etc. And do not forget to add a side dish to taste! For example, Fried pork with buckwheat porridge will do.
- Snack. After an hour or two after lunch, you will definitely want to have something to eat and then kefir, lean yogurt, nuts, dried fruits or bananas will save us.
- Dinner. This meal should not be heavy. Best of all, if you cook some meat and summer vegetable salad for him. Vegetables are generally better to eat every day, because they contribute to better digestion and are rich in fiber and vitamins.
- Before bedtime. By the fortuneteller do not go, at this time, many climb to the refrigerator and are looking for something to eat there. Just from such uncontrolled meals and added extra pounds. Before bedtime it is best to drink a glass of kefir, ryazhenka, eat low-fat cottage cheese, vegetable salad with olive oil is also great.
It is important to note that proper nutrition for weight loss hardly differs from that described above. It is clear that weight loss is a healing process, which is best coordinated with experts in this field, but the concept and scheme most likely will not change.
In addition, it is important to understand that the diet, foods and menus of proper nutrition for people involved in sports will differ significantly from the above, because these people consume much more micro and macroelements, calories, etc.
As you can see, a healthy lifestyle and food during this period are very easy to understand. The biggest problem – the rejection of your favorite “harmful” dishes. We hope that we have answered the question of how to create a proper diet and helped you in the formation of healthy and vigorous life.