Proper nutrition for every day

Probably, there are no people in the modern world who would not know that proper nutrition is important not only for weight loss, but also for maintaining health. Moreover, you should not only eat “healthy” products, but also adhere to their dosage. Next, we will talk about how to eat right every day.

How to eat right to be healthy

There are some important recommendations that adhering to which you can find out how to eat correctly:

1. You should adhere to the diet. It is necessary to eat food daily at the same time. Then the body gets used to such a biorhythm, and will not spend valuable energy resources on the processing of frequent and quick snacks. As a result, you will feel better, feel a surge of vigor and strength.
2. A lot of energy is spent on the use of foods that have undergone prolonged heat treatment. For example, after an eaten portion of carefully fried meat, you will feel satiety for a long time, but at the same time a feeling of strong fatigue, breakdown, depression will appear, and performance will fall.
3. The body of biorhythms also occur when eating in large quantities at a time. Therefore, try to make your portions small. An important rule should be remembered, you need to eat slightly less than your body spends daily.
4. Eating correctly in time is very important. The main meal should fall in the morning, since at this time the body is filled with the maximum amount of energy.
5. It is important to consume as much food of plant origin as possible daily, and in raw form, without any processing. Today, the system of raw food diet, which many pop stars and cinema adheres to.
6. Chew food thoroughly. There is such an unspoken rule that confirming that food during eating needs to be chewed 33 times. It is close to the truth. After all, with careful chewing, you strengthen your teeth, and also facilitate the work of the stomach. Moreover, if you are interested in the question of how to eat, then keep in mind that one meal cannot last less than half an hour. Fast "snacks" can very much harm the gastrointestinal tract.
7. A sufficient amount of liquid should be consumed daily, at least 1.5-2 liters. In addition, it is recommended to drink a glass of water (200 ml) half an hour before meals. This will be able to prepare the stomach for the subsequent intake of solid food.
8. How to start eating right? Just connect your willpower to this process. And tell yourself that you want to be healthy and daily feel cheerful and full of strength.

It is especially important for children to eat right. After all, the younger organism needs timely supply of proteins, carbohydrates, fats in the right amount. Below is a table showing what is the average daily norm of the physiological need of the child's body in the main elements:

How to eat properly with diabetes, gastrointestinal diseases, kidneys and other pathologies? For this, there are special diets developed by medical institutions. More information about therapeutic nutrition for various diseases can be read in this article - “ Therapeutic nutrition».

How to eat correctly: the correct combination of products

Many people believe that they eat exclusively "healthy" food. Nevertheless, with improper combination of even the most useful foods, you can cause invaluable harm to health. It is especially important to eat right, playing sports. Indeed, at this time, the body experiences excessive physical activity, which are a “stress state”. Therefore, it is very important to supply proteins, carbohydrates and fats for him in a timely manner. However, there are some nuances here. We will tell you more about the compatibility of products and how to eat properly in order to bring maximum benefit to the body.

What is fraught with the wrong combination of food?  The use of incompatible combinations of products can cause digestive violation, the first signs of which are vomiting, diarrhea, belching. As a result, the food does not have time to digest to the end, and because of this it is found in feces. In the urine, acids, replacement products and decay of protein are determined. Digestive disorders can cause the development of various chronic and acute diseases of the abdominal organs. Consider the general principles of proper and improper use of various foods.

How to eat correctly: what to eat milk with?

Milk is not recommended to combine with any other food. This is due to the fact that it in itself is a very concentrated food that requires full digestion. Especially do not use the following products with it:

• eggs (both chicken and quail),
• meat (beef and pork),
• bread cereals,
• nuts (all types),
• legumes,
• root crops (turnips, radish, carrots, parsley, celery, Pasternak, Brutsywa, etc.),
• fruits.

All these products are considered very concentrated.

In general, the protein that is part of the milk is very different from the meat, or the one contained in nuts, eggs and other products. And, as you know, you should not use various types of proteins at the same time, since they need different types of digestive secrets and a different time in order to develop adviser enzymes for their full splitting. For example, the release of the most concentrated digestive juice occurs when milk is received in the last few hours of digestion, and digestive juice is usually released at the beginning of the digestive process. If two different types of protein enter the body, then the stomach cannot adequately develop the right number of enzymes for their splitting. It is allowed that two types of meat, root crops, legumes, nuts should be present at the same time, but there should not be different protein groups. For this reason, animals and plant proteins should not be combined.

In more detail, all of the above can be seen in this table.

Why should any solid food be used separately from milk:

1. Milk does not mix with saliva, which violates the digestion of starch -containing products.
2. This product is usually digested not in the stomach like other food, but in the duodenum. Therefore, when it enters the stomach, gastric juice is not produced.
3. If other products are consumed with milk, then it prevents or slows down their digestion. This happens because it contains proteins and fats, which, when it enters the stomach, thicken and gradually become a curd mass that envelops particles of other foods, which isolates them from the effects of gastric juice. Because of this, their digestion slows down. This is one of the main causes of digestive disorders.
4. With milk, it is allowed to use only light snacks.

The food and energy value of milk can be found from the table:

How to eat right: what can you say about fruits?

If you are interested in the question of how to eat right, then you should not use acidic and sweet fruits at the same time. Here the fact is that sour lead to slowing down the rapid splitting of sugar, which is concentrated in sweet ones. This causes intensive fermentation. Sugar, in particular, is contained in such fruits:

• papaya,
• banana,
• dried apricots,
• prunes,
• dates,
• figs,
• persimmon,
• raisin,
• guava,
• mango,
• pear,
• sweet varieties of apples.

Together with acidic fruits, do not eat products with a high carbohydrate content. After all, they make the effect of saliva inactive, which is needed for normal splitting of carbohydrates. In general, eat fruits at least 25-20 minutes before meals. But during and immediately after it they are not worth it. The same goes for fruit juices. They should be consumed separately from other products. The fact is that they enter the small intestine much faster than the flesh of fruits. If the juices are consumed together with solid and thick food, then intense fermentation occurs due to a delay in evacuation.

You can find out some separate power rules from this product compatibility scheme:

How to eat right: A few words about vegetables

So, what can be combined and combined without health consequences:

• cucumbers,
• tomatoes,
• cabbage,
• beans,
• bulgarian pepper,
• zucchini,
• onions,
• radish,
• garlic,
• turnip,
• luke Shalot,
• carrot,
• salad brass.

Vegetables are perfectly combined with almost any other food. At the same time, it improves its absorption. In particular, you can eat together carrots with cottage cheese or meat with cottage cheese, vegetable oil with carrots. You can combine them with products, which include a lot of starch, and with any greens. It is only worth knowing that all vegetables are not recommended to be consumed with kefir, milk. Do not eat them with fruits. Not very well combined with each other:

• white cabbage,
• sea \u200b\u200bcabbage,
• tsukini,
• cauliflower,
• pumpkin,
• eggplant.

How to eat correctly: as for greens?

This is worth it:

• nettle,
• kiszza,
• salad leaves,
• green onions,
• sorrel,
• coriander,
• marjoram,
• acacia,
• parsley,
• clover,
• dill leaves.

Greens are well combined with almost any food except milk. In general, it is believed that to maintain health, you need to eat 20-50 grams of fresh greenery daily. It is especially useful for digestion of its use with products containing in large amounts of proteins and starch. In this case, toxins are actively excreted from the body, a lack of vitamins is replenished and general peristalsis improves.

How to eat correctly: starchy products

Such products include:

• wheat,
• potato,
• rye,
• beet,
• oats,
• soy,
• buckwheat cereal,
• sweet potato,
• wheat cereal,
• jerusalem artichoke,
• rice groats,
• beans,
• corn.

They are best combined with vegetables. But they should not be combined with proteins, especially animals. Joint consumption with milk, kefir, yogurts, sweets, fruits and fruit juices is contraindicated. You can combine different starchy products among themselves. However, this is not recommended for those people who have a tendency to complete. After all, the correct compatibility of products is important for weight loss. In addition, it is not recommended to mix different cereals with each other, because they are very different in protein composition. When eating products with the greatest concentration of starch, it is best to add greens to food.

How to eat correctly: what can be combined

You should eat right not only in fasting, but also daily. So you can bring the maximum benefit to your body. What can you eat together? There are combinations of products that cannot be called ideal, but, nevertheless, they are acceptable, and will not bring any serious adverse health consequences. These include:

• banana and cottage cheese
• rice and cottage cheese
• milk and brown bread,
• milk and mango
• papaya, mango and banana,
• sweet types of fruits and melon,
• sour types of fruits and black bread,
• cabbage and carrots,
• lentils and oil
• yogurt and milk,
• egg and brown bread,
• chicken meat and egg,
• fish and rice,
• legumes and bread cereals,
• cottage cheese and bread.

Based on your experience, you yourself can come up with such combinations of products.

You can learn more about the principles of proper nutrition from the products compatibility table:

How to eat correctly: additional recommendations

1. Do not salt salads. The fact is that salt has the ability to remove water from the salad, and many nutrients go along with it. That is why, due to salt, the ingredients included in the dish can lose their beneficial properties. It is useful to add a few drops of lemon juice to summer salads.
2. You can not consume together fats with proteins. This is due to the fact that the former inhibitively act on the glands of the stomach and slows down the release of the necessary gastric enzymes, which are necessary for the normal splitting of the latter. Fatty food is digested for a long time, which leads to an increased digestion load. The most dangerous are thermally treated fats.
3. The melon should be eaten separately from other products. She is digested faster than other food. The melon is a sweet product, so it can be occasionally combined with sweet fruits.
4. Any liquid should be used separately. More precisely, it is not recommended to be consumed with thick foods. The fact is that it quickly falls into the small intestine, which dilutes and washing all the necessary digestive enzymes. Thus slows digestion. It is best to drink fluid at least 25 minutes before eating or 1 hour after eating.
5. Separately, it is worth consuming all sweet foods, including sugar. This is recommended to be done half an hour before meals.

How to eat right to lose weight

To lose weight, you need to eat right not only during training, but also daily. There are some recommendations for this:

1. Refuse to eat sweets. It is better to replace all the "sweets" with products made of whole grain. You can sometimes consume honey, 2 things of sweet dates or apricot. If you can’t live without sweets at all, then it is allowed to eat no more than 20 g of black chocolate on a day.
2. Eat daily balanced food, which contains proteins, fats and carbohydrates in sufficient quantities. After all, the disadvantage of one of the important elements can harm your health, and thereby bring the opposite effect - unwanted kilograms will return again.
3. Correctly make a daily menu. It must be at least 350-450 grams of fresh vegetables and 250-300 grams of unsweetened fruits.
4. Try not to eat after 18.00. Especially refrain from eating less than 3 hours before bedtime.
5. The size of your portion should be no more than “1 fist”. Do not overeat.

How to gain weight, eating correctly? Below are products that contribute to a quick weight gain. If you, on the contrary, want to lose weight, then refuse to use them.

This is not the whole list of products that contribute to weight gain. We will tell you some more of them:

How to eat correctly: menu for 1 day

1. Breakfast (8.00-9.00): oatmeal cooked on the water, 1 ugly apple, weak coffee with milk (you can tea without sugar).
2. Second breakfast (11.00-11.30): a glass of kefir (200 ml), 3 small peach.
3. Lunch (13.00-14.00): baked potatoes (1-2 pcs), a small piece of fish, a salad of vegetables (tomatoes, cucumbers, cabbage, radishes) with the addition of 1 tbsp. l. vegetable oil. A glass (200 ml) of vegetable juice.
4. Snack (15.30-16.00): 1 grated carrots with green olives.
5. Dinner (18.00-18.30): boiled cauliflower, chicken breast (without skin). A glass (200 ml) of fruit juice.

How to eat correctly: video

Additional recommendations can be found from the video lesson: