Autumn and winter are the two most complete seasons. Appetite from the cold wakes up serious. Denis Prokofiev, a therapist, member of the Russian Society of Cardiology, tells about the rules of nutrition, how not to eat badly and keep your figure.
Study, work and do not have time to dine, and in the evening pounce on the refrigerator? Try to carry “on duty” products with you every day: drinking yogurt, kefir, nuts, fruits, muesli bars. A small snack in the middle of the day will save you from an overnight binge. By the way, dinner should be three hours before bedtime. Otherwise, there is a risk of harming the figure and provoking insomnia. If you really want to eat, allow yourself some unsweetened fermented milk product, for example, kefir.
Don’t act like a seagull swallowing slices of bread on the fly. Chew even a small piece thoroughly. The process of digestion begins already in the mouth, and the degree of satiety depends on how you eat – quickly or measuredly. If you are not in a hurry, then you can gorge on a tiny portion. If you are in a hurry, you will eat much more.
Did you leave the table with a feeling of heaviness in your stomach? The fault is water, wine, lemonade or any other liquid with which you washed down the dishes. You can drink it 30 minutes before or one hour after a meal. With such a “schedule”, you will not dilute the digestive juice with excess liquid and will not complicate the process of assimilation. Are you oversalted and thirsty? Take a few sips. They won’t make you worse.
Are you used to eating rarely, but a lot? With this mode, the rate of metabolic processes decreases, the level of cholesterol in the blood increases. Hello overweight and health problems. Train yourself to eat at least 5-6 times a day, that is, every 3 hours and in equal portions. If you don’t have time to run into the cafeteria, enter ready-made liquid food into the menu. These are cocktails that are high in protein and energy. They come in a variety of flavors and are sold in almost all pharmacies. This drink can be used as a substitute for lunch.
Are you used to drinking packaged juices and soda? We’ll have to refuse. There is nothing useful in these drinks, but a lot of sugar. Replace them with water and herbal tea. Observe the drinking regime, the body needs 2–2,5 liters of water a day. What happens if you drink a little? External trouble is edema, which will not add harmony to you. Internal – the likelihood of the formation of stones in the kidneys and gallbladder.
If you dream of a beautifully shaped body, consume complex carbohydrates 1-1,5 hours before training. What it is? Any cereal other than semolina or muesli. But don’t overdo it. Just 100 grams of the product will add strength to your athletic performance. An hour after exercise, lean on food for muscles, that is, protein – kefir, yogurt, milk, cottage cheese, seafood, fish, eggs.
You can’t eat fresh fish and vegetables every day? Include in your diet vitamin and mineral complexes containing calcium, magnesium, zinc, omega-3, rosehip decoction – 200-300 ml. To improve digestion, add wheat germ to the main courses, to cereals, yogurt, kefir – bran, 1-2 teaspoons.