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Home Be healthy! Healthy living
There are no translations available.

Система питания по модели тарелки помогает держать вес под контролем, худеть и просто чувствовать себя великолепно!

1.Вам потребуется тарелка средних (!) размеров, например, десертная.

Яркий цвет повышает аппетит, поэтому тарелка должна быть бледного оттенка.


2.Мысленно разделите тарелку пополам.

Половину тарелки заполните любыми овощами, кроме картофеля и свеклы.

Они могут быть свежими, тушеными, запеченными, отварными или приготовленными на гриле. Это будет примерно 200 грамм.
3.Оставшуюся половину разделите еще раз пополам.

Одну часть этой половины заполните гарниром — рисом, гречкой, перловкой, макаронами, фасолью и т. д. Это будет примерно 100 гр.
4.Еще одну половину заполните мясом или рыбой нежирных сортов (индейкой, курицей, кроликом, судаком, минтаем, треской).

Общее количество — 100-150 грамм.


5.Если вы не едите мяса, то заполните это место творогом пониженной жирности.
Способы приготовления еды любые, кроме обжаривания в масле.

Это обеспечивает здоровое питание.

Используйте модель тарелки 2 раза в день.

Вы будете сыты и всегда в хорошей форме!

There are no translations available.


1. Схема классического правильного питания
Первое, что нужно запомнить, — это четкая стандартная схема ПП. Она поможет вам раз и навсегда выучить, что и когда нужно есть в течение дня. Итак, в классическом понимании здорового питания у нас должно быть 5 приемов пищи.

Завтрак = сложные углеводы и/или белок (овсянка, гость ягод или орехов, мюсли без сахара, фруктовый смузи, омлет и т.д.).

Сладкое, если хочется, также лучше всего есть именно на завтрак и до 12 дня.

Первый перекус = в зависимости от плотности завтрака, это может быть гость орехов, любой фрукт, немного сухофруктов, цельнозерновой хлебец с творожным сыром и т.д.

Обед = углеводы + белок + клетчатка. Например, гречка с запеченной курицей + овощной салат.

Второй перекус = преимущественно белок или немного медленных углеводов. Главное, как и в первом перекусе, следить за объемом порции. Перекус не должен быть таким же большим, как обед.

Ужин = белок + клетчатка. Курица/мясо/фасоль/яйца/творог + салат.
Вот и все! Очень простая и работающая схема правильного питания.

правильное питание

2. Делайте список покупок.
Да, можно как раньше прийти в магазин, и сложить в корзину привычный набор продуктов. Но! Мы ведь плавно переходим на правильное питание, поэтому заранее позаботьтесь о том, чтобы в списке покупок были крупы (именно они источник медленных углеводов),

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7 секретов здорового питания

Пользу здоровой пищи и правильного питания трудно переоценить. Но очень часто дальше понимания этой истины дело не заходит. Утром – быстрый кофе с шоколадкой, в обед – бутерброд, а вечером – побаловать себя плотным жирным ужином. Именно так чаще всего выглядит рацион среднестатистического занятого человека.

 

Предлагаем Вашему вниманию несколько простых рецептов по организации рационального питания.

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(Healthy lifestyle - a myth or reality?)

The main goal of a healthy lifestyle is a natural health maintenance. Therefore, in order to understand what it represents, let's look at the factors that affect our health. There are many, but among them are the most important, such as:

1. Supply. It's simple: "We - we are what we eat!"

2. Emotions. As long as a person is young, he used to underestimate the influence of emotions on your body. This is a mistake. Stress and negative thoughts lower immunity and are often the cause of illness.

3. Sleep. Of how much and when you sleep, is directly dependent being.

4. Physical activity. You regularly attend training or in their free time would prefer to lie on the couch? This choice will necessarily affect the health.

5. The natural environment. We have in mind not only the purity of the air and water, and the naturalness of your household chemicals, cosmetics and the like.

I am sure now you may have guessed, what is a healthy lifestyle! So, to be healthy and beautiful are needed:

production

positive

production

Physical activity

production

 

More information about each of these factors, we have written in the relevant articles that suggest you read. There we tried to simply and clearly explain the basics of a healthy lifestyle, and here I would like to note that the organism - a system where everything is interconnected. And, if you, for example, would be ideal to eat, but always get nervous and do not get enough sleep, you will not get any result. Understand also that know how to lead a healthy life and a healthy life - is not the same thing! Should regularly observe the above rules, then only you can feel the effects of a healthy lifestyle. It's not easy, but it all depends on you.

Сбалансированное питание

Proper nutrition is an essential component of a healthy lifestyle. What we eat, how much, when and under what conditions - all this affects the functioning of our body. If you want the body was a pleasure to work for you, we strongly recommend the following guidelines when feeding:

1. Use your head, not the stomach! In my opinion - it is the foundation of good nutrition. Before you want to eat something, think. First, why do you have? Second, you need to eat just that? If your questions you will get an answer like "just because I want to," then go and drink a glass of water. One must learn to distinguish between hunger and desire to chew. The second occurs much more often! Of course, sometimes you can treat yourself and eat a cake in order to have fun, but do not get carried away with this.

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позитивScientists have proved the influence of emotions on human health. The same emotions in different people may experience a completely different situations.

Emotions - it is subjective and purely personal relationship of man to what is going on. But any particular emotion (eg fear) is the same effect on the body of any person, regardless of the situation in which a person feels this emotion.

That positive emotions are beneficial to health - it is not only our "intuition" is a scientifically proven fact! Positive emotions are really fueling your body and promote good health. At the same time, people suffering from depression and constantly experience anxiety, are more prone to illness.

How emotions affect the human body?

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Здоровый сонIn addition to well-known tenets of healthy lifestyle: nutrition and physical activity, it is also important even sleep.

In the fast pace of our lives allow yourself to sleep more than 8 hours a day - a luxury. Many seek to "take" time in sleep, to spend it on a daily business needs and concerns.

Is this correct and is there a sleep an important part of the concept of healthy lifestyles, I try to describe in this article.

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нагрузкиDid you know that during this century the average person physical activity decreased in 90 times! Such wonderful invention, as the car and the TV remote, make our lives more comfortable and allow you to get the desired result without making any physical effort. But at the same time, lack of physical activity is often the main or indirect cause of diseases such as hypertension, obesity, cancer, diabetes, atherosclerosis, and so on. Particularly affected the cardiovascular system.

Physical activity for all

There are many types of physical activity, from a walk in the park to extreme sports. And I am convinced that everyone can pick out something interesting.

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нагрузкиEvery year, people are increasingly moving away from nature. Throughout human history, people do not adapt to nature, but rather the nature of the fit for themselves. We aim to make the environment comfortable and frequently do not think about how it will affect our health. And while much of the disease (including congenital) due to poor environment. We are all aware of air pollution, water and soil pollution affects our health.

So, how to live a healthy life in such adverse conditions? I urge you to reject all human blessings, go live in the woods and go to the raw food diet. No, primitive people, so close to nature, very rarely live up to 40 years. I believe that it is necessary to find a compromise between civilization and health. If you live in the city, try to spend more time outdoors, walking in the park, but not along the road.

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Today I want to share with you their experiences and talk about how to start a healthy lifestyle. I do not like categorization, and I believe that the changes appear gradually.

Therefore, first decided to make a few steps towards your health. But it turned out that these first steps were the most important.

Step 1. Turn your mind.

Just think about their actions and how they affect health. Millions of people did not hesitate to open the refrigerator door and looking for anything, "chew", and the body at this time, it is negolodnogo!

In general, if you do something, do it consciously. If, for example, ask yourself, "Can I go to a tanning salon?". And do not know the answer - it's not scary. You can easily find it. Matter if you do not ask yourself that.

Step 2. Set a goal and it materializes.

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