Flooded on all sides with a wealth of information on how to eat rationally, we do not know what ultimately lead us. So I decided to systematize this huge amount of information by collecting the most important ones. I asked three well-known experts in this field to comment.
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Anna Jelonek
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one must eat! id = »h23 ″ id =» h24 ″> Non-eating is not a method of maintaining a healthy weight body, on the contrary. Frequent fasting can lead to its increase, and irregular meals can disturb the proper functioning of ours metabolism.
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Hydrate your body. id = »h23 ″ id =» h24 ″> Normal fluid intake for women is 2 liters during the day, and even 2,5 liters in men. Be sure to drink every 30-40 minutes, this way we will systematically hydrate our body.
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No forget about traffic! id = »h23 ″ id =» h24 ″> Physical activity is very important. Try your best set aside some time for it. An adult person should exercise at least three times a week for a minimum of 30 minutes. It’s not much, and you will surely feel it get much better.
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No overeat at night. id = »h23 ″ id =» h24 ″> Many people think that we should eat our last meal at 18 p.m., however, this is not entirely true. Yes, we shouldn’t overeat for the night, because our metabolism slows down then, but it is enough that we will eat our last meal 2 hours before bedtime.
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Remember about complex carbohydrates. id = »h23 ″ id =» h24 ″> Complex carbohydrates should be in the three main ones meals every day. They are extremely important in our diet and allow us to proper satisfaction of our body. We can find them in groats, pasta, cereals, flours. In addition to the necessary ingredients contained in them nutrients, they provide us with a feeling of fullness throughout the day.
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Justyna Marszałkowska
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Diversity products. id = »h23 ″ id =» h24 ″> We cannot base our diet on one product, even the healthiest. Let’s not be afraid of fats, let’s eat healthy carbohydrates as well let’s look for different sources of protein – remember that protein is not only contained in meat! Let’s not forget about liquids, not only in the form of coffee or cola. Let’s also remember – flavored water is not water!
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Eat it regularly. id = »h23 ″ id =» h24 ″> Even the healthiest dinner, no it will allow us to enjoy health. Breakfast, lunch or dinner are equally important snack at work.
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A diet is not a punishmentid=»h23″ id=»h24″>. id = »h23 ″ id =» h24 ″> Let’s remember that our everyday dishes should be tasty, presented in an aesthetic way, easy to make (adjust them to culinary skills), and most importantly our daily diet is supposed to be effective! id=»h23″ id=»h24″>
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Check the calendar. id = »h23 ″ id =» h24 ″> Seasonality has already been a bit mash, we can get tomatoes in June and January, but it’s worth it read the calendar of seasonality and follow it as much as possible.
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Season it up meals. id=»h23″ id=»h24″>id = »h23 ″ id =» h24 ″> Don’t just use salt and pepper. Combine, discover, play with the flavors! Use fresh and dried herbs – it will surely make your dishes more attractive and fully satisfy your palate.
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Justyna Piechocka
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Eat what you like. id = »h23 ″ id =» h24 ″> The very word diet is getting better understood. We realize that it is not only slimming, but also a diet. However, a healthy diet for many people still means sacrifice and giving up pleasure. We avoid bread, because everyone says that gluten is harmful, we do not drink milk, because it is white death. In fact, each of us is different and everyone can react differently to food ingredients. The decision on exclusion should not be made lightly, under the influence of overheard revelations.
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The flip side of this rule is to cut yourself off drastically from your favorite meals. It is not necessary to give them up categorically. It is even worth keeping your favorite flavors as much as possible so that healthy eating does not become a torment, but an opportunity to diversify and new culinary experiences. Sometimes a slight change is enough to ‘heal’ a dish, e.g. preparing a healthy pizza on a wholemeal-oat dough instead of ordering a ready-made one or using dark chocolate instead of milk chocolate with a toffee filling.
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Eat small meals more often. id = »h23 ″ id =» h24 ″> This is a very important rule. Frequent, small meals will reduce the feeling of hunger, prevent blood sugar fluctuations and improve your well-being. It’s best to eat about 5 meals a day. You should eat breakfast up to two hours after waking up, consecutive meals approximately every 3 hours, and dinner no later than approximately 3 hours before bedtime.
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Read labels. id = »h23 ″ id =» h24 ″> Shelves in shops are full of various products, on TV advertising is chasing advertising. Most of these products, however, are of questionable quality and are full of various additives, such as dyes, preservatives, sweeteners. So let’s read the labels and try to choose only those products that contain natural additives. I am aware that often what is good quality is also more expensive. But in the end, it’s better to eat less as well. You should also pay attention to what is written on the packaging, often it is just a marketing gimmick, e.g. ‘no sugar’ may mean the addition of glucose-fructose syrup. It is also worth paying attention to promotions in the form of a large package. It seems to be cheaper, but only on condition that we are able to ‘break away’ from the opened box or purse.
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Throw junk food out of cupboards. id = »h23 ″ id =» h24 ″> If we don’t have junk food on hand, it will be easier to give it up. All ready-made sweets, salty snacks, and cash kept ‘just in case’ should disappear from the cupboards. Better to have dark chocolate, nuts or dried fruit on hand. Even if we are surprised by a guest’s visit, it will always be something to offer him.
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Enjoy your meals. id = »h23 ″ id =» h24 ″> Eat your meals calmly, do not be distracted by TV or computer. Research shows that absorbed by other stimuli, we may not remember how much we ate. It is worth finding time to eat at least the main meals in a calm manner. Let’s enjoy them, chew each bite thoroughly – it will have a positive effect not only on our health, but also on body weight.
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Which principles are closest to you?
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