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A proper diet is a way to maintain he alth, beauty and eternal youth. And it's not about mortifying yourself and denying yourself butter or cookies because "it's unhe althy." You need to eat everything, only with the head. How to do it?
The statement "Tell me what you eat and I will tell you who you are" contains a lot of wisdom. Because, in fact, how we eat, to a large extent, determines our well-being, intellectual fitness and physical condition. What should be in a he althydiet ?
Diet for strong bones
They don't just need calcium. Forbonesto be strong, you also need to provide them with vitamin D, thanks to which calcium is properly absorbed by the body. In spring and summer, things are easier. All you need to do is spend 15 minutes a day in the sun - vitamin D is synthesized in the skin under the influence of sunlight. Another source of vitamin D is chicken, salmon, mackerel and herring. But they also contain a lot of protein and you have to be careful about that. Excess protein can increase the excretion of calcium in the urine by up to 50%. On the other hand, skim milk and its products - even though they also contain protein - eat at will. They provide a lot of calcium, which more than compensates for the losses. Also eat citrus. They are a mine of vitamin C that is involved in the synthesis of collagen, an important component of bones.
Diet for a he althy brain
It may be hard to believe, but out of every five tablespoons of food we eat, one "absorbs" the brain. What should be on it to make it work efficiently? First of all, complex carbohydrates, most of which are found in simple food: wholemeal bread, groats, brown rice, vegetables, fruit. The proper functioning ofof the brain , especially in terms of recognition and memory, is ensured by omega-3 fatty acids from marine fish. Efficient thinking is facilitated by lecithin, contained, among others, in nuts. Potassium-rich bananas, tomatoes and grapefruits improve concentration, and raw carrots boost memory.Important
How much is 1800 kcal?
The following menu will provide you with so many calories:
breakfast : 2 slices of bread with butter, 2 slices of ham, tomato, a glass of cocoa
dinner : a plate of tomato soup with noodles, roast chicken (200 g), 4 small potatoes, coleslaw,a glass of orange juice
supper : kaiser roll, small sausage
Note:If you add one coffee with cream and sugar, one tea with sugar, a small sausage, a bar and a glass of cola to it, the number of calories will increase to 2800. If you add a medium pack of crisps, a bun and a second portion of potatoes will provide your body with 3600 kcal!
Good mood diet
Do you want to improve your mood? Eat a bowl of oatmeal yogurt. It is not without reason that the vitamin B1 contained in them is called the vitamin of good mood. You can also find it in liver, green peas, and potatoes. You need more vitamin B2 in stressful situations. So eat broccoli, spinach, chives, cabbage, dairy products, and cereal sprouts. In turn, vitamin B6 in combination with magnesium will soothe irritability, improving the relationship with the environment. Cereal grains, fish and legumes are rich in vitamin B6. A lot of magnesium is found in buckwheat, nuts, cheese, bananas and chocolate (1-2 cubes a day are enough).
Diet for a slim figure
If you have a sedentary job, you need 1800-2000 kcal per day. But when you work physically, the number of calories increases to as much as 2800-3200. For men, the values are higher: light work is 2300-3100 kcal, and very hard work - as much as 3600-4400 kcal. Stick to your energy needs. Otherwise, the body will not be able to use all "fuel", and "reserves" will result in overweight, obesity and, consequently, diseases (diabetes, atherosclerosis). It is worth remembering about this in winter, when we spend more time at home in front of the TV and less often go to the gym or swimming pool.You must do it
Cereal products and potatoes should make up 40% of your daily food ration, fruit 15%, vegetables 20%, fish, meat and eggs 5-10%, dairy products 10-15%, fat and sugar 5%. Meals should not be plentiful, but regular (4-5 times a day). Thanks to this, the body will use all the nutrients and will not stock up in the form of adipose tissue.
Beauty diet - beautiful skin, hair and nails
Hair and nails love iron, vitamin A, folic acid and B vitamins. Silicon, zinc and magnesium can be a miracle, found in spinach, carrots, peaches, peppers and broccoli. Also eat jelly (from poultry and fish, and from time to time fruit). Give up white bread, sweets and sweet fruits, because they do not serve your hair. The skin must be well moisturized from the inside. Therefore, drink approx. 2 liters of fluids a day (natural mineral water, unsweetened juices, fruit teas). Eat a lot of tomatoes as they protect the skin from the effects of free onesradicals, slowing the aging process. Use avocados from time to time as they are a source of vitamin E, magnesium and potassium which nourish, moisturize and firm the skin. Avoid alcohol - it dehydrates the body and hinders the absorption of minerals and vitamins.monthly "Zdrowie"