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Hearty and tasty
The fact that food contains proteins, fats and carbohydrates, it is known to all. We will not delve into the chemistry and describe exactly how proteins break down into amino acids, but understand for themselves a few key points.
1 Proteins are needed by the body. He uses them as a material for building muscles.
2 Proteins of animal origin contain amino acids that cannot be obtained with any other products, therefore they are especially valuable for the body.
3 Vegetable proteins are also needed because they complement animal proteins from a varied diet. Vegetable foods rich in proteins are peas, beans, soybeans and other legumes.
4 Animal proteins include eggs, caviar, milk, cottage cheese, cheese, meat and fish.
5 Quite a lot of protein in bread and cereals and very little in vegetables.
6 Too much fat in the food impairs the absorption of proteins, and carbohydrates, on the contrary, improve their absorption.
7 The largest in terms of weight and volume of food usually consists of foods containing carbohydrates, starch and various types of sugar.
8 Sugar very quickly gets from the intestines into the blood and with the blood is carried to the cells and tissues of the body, and the starch must first be converted into glucose in the intestines and only in this form enters the blood.
9 In order to ensure a uniform supply of sugar to the blood, it is desirable to give preference to “slow” carbohydrates (cereals, grain bread, starchy vegetables), and sugar and sweets should give us no more than one third of carbohydrates.
10 "Fast sugars" (sucrose, glucose and fructose) are found in honey, jam, confectionery, berries and fruits. In addition, we eat sugar in pure form.
11 Fiber is close to carbohydrates, which is almost not absorbed in the body. The presence of fiber in food is necessary, as it promotes the movement of food gruel and prevents constipation.
12 Relatively high in black bread and other wholemeal flour products, in which a lot of bran remains, as well as in vegetables, fruits and berries.
13 In the human diet must be fats of animal and vegetable origin. Prolonged predominance in the diet of any one species leads to the fact that it is worse absorbed, and sometimes to indigestion.
14 In milk fats (milk, cream, sour cream and butter) we have the necessary vitamins A and D.
15 Vegetable oils (sunflower, olive, etc.) contain relatively many unsaturated fatty acids, without which full protein digestion is impossible.
In order to lose weight seriously and surely, you need to get less calories from food than you need, but at the same time do not have a sharp feeling of hunger.
It sounds fantastic, of course: you have to be undernourished, but to be full.
To find out the secret of such nutrition, it is necessary to accept as a fact that the products differ from each other not only in composition (the ratio of proteins, fats and carbohydrates), but also in exactly how they behave in the human body. Some digest quickly enough, others linger in the stomach for a long time, but for some reason they don’t want to eat less, while others really saturate.
Ideally, when between breakfast, lunch, dinner and dinner, a person takes a break of four hours. The ideal schedule is four times a day: two breakfasts, lunch and dinner, or breakfast, lunch, afternoon snack and dinner — choose as convenient. But the main goal is to eat so that you can get hungry as late as possible and have a smaller snack in between meals.
Of course, you noticed that a high-calorie product is not always able to saturate a person. The chocolate bar contains as many as 550 calories, which is something like a good lunch. But if you eat it instead of dinner, nothing good will come of it. Feelings will not be the most pleasant, but you will want to eat again in an hour.
It is also not true that nutritious food should be fatty, although it has been proven that fats digest in the body for the longest time. Oddly enough, people are best fed up with foods that are high in protein. Nutritionists have repeatedly confirmed this. In second place - fatty foods. In the third - rich in carbohydrates.
To get enough and at the same time get a minimum of calories, you need, as we have already found out, to eat food saturated with water: porridge-mashed potatoes, soups, steamed vegetables in combination with foods that are high in protein. A portion of mushroom cream soup cooked with low-fat sour cream is only about one hundred and fifty calories, but after it you may not feel hungry for two and a half hours. Dietary vegetable stew with chicken fillet "pull" to 250 calories, but saturate for four hours. The comparison is not in favor of chocolate.
I want to bring some popular and interesting diets. These are “normal”, healthy diets for 16001800 kcal per day, and not emergency options. You will also find them in the Appendix.
They do not imply a clear menu for the day.
Not every woman who is very keen on losing weight can endure three weeks of nutrition on a schedule.
If you are a loving person and know how to stick to your daily routine, go on a diet safely, you will succeed.
If you have a lot of cases, postponed to the never-coming “tomorrow,” you often change your plans for the day and you quickly get bored, try one of the following power systems.
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