Table of contents:
- Obesity and overweight problem
- Eating rules throughout the day
- Why is soup or broth so important?
- Bread, salt and biscuits
- Food for brain
- All around the water
Autumn is a time of vitamin deficiency, late dinners and seizing summer memories. Extra pounds are cleverly hidden in the folds of a jumper, and more and more often you prefer homemade pies to freshly squeezed juices.
No, this is not about us! This fall, we will not only forget about overeating, but also start eating healthy at home and in the office. Will help us in this expert Elena Morozova, General Director of the Elena Morozova Weight Loss Clinic.
Obesity and overweight problem
According to the World Health Organization, over the past 30 years in the world the number of obese people has doubled … Following America, where more than 70% of the population is overweight, this problem is now officially recognized in Europe. Obesity and related diseases (stroke, diabetes and cancer) have become a real scourge for European countries. One in three people in the UK are obese, and more than half of Germany's are overweight.
In the CIS countries, including Russia, 54% of the population is overweight. The main reason is poor quality food and a sedentary lifestyle.
An energy imbalance between energy consumption and energy expenditure, an increase in refined foods (sugar, white flour, polished rice, refined oil), food additives and flavor enhancers, synthesized analogues of natural ingredients and global physical inactivity lead to the problem of obesity.
There is one remedy - reduce calorie intake and increase energy expenditure … Your menu should include vegetables, protein foods, fruits and foods high in fiber (cabbage, legumes, nuts, bran). And do not forget about healthy physical activity: walking, dancing, exercising in the morning, active rest.
Determine overweight simple: all over the world it is customary to calculate it by a simple ratio of a person's height and weight. For a person with a height of 167 cm, a weight in the range of 52-70 kg is considered normal. If a person weighs from 70 to 84 kg, it is considered that he is overweight, more than 84 kg is obese.
Eating rules throughout the day
The intervals between meals should not exceed five hours. Depending on the specific organism (or during illness), breaks can range from 2-3 (in case of individual characteristics) or 3, 5-4, 5 hours for healthy people.
An adult man should eat 2 to 3 kg of food per day, a woman - from 1, 3 to 2 kg. These values should be divided by the number of meals - ideally there will be 5-6 of them, including snacks.
Pay special attention to dinner. Healthy dinner should contain a minimum of compounds that are difficult to digest, therefore lean meats and fish are preferable, which serve as a source of animal protein, minerals (potassium, phosphorus, iron) and B vitamins.
A healthy dinner can include stewed, boiled or baked dishes that contain amino acids and nucleoproteins important for the body.
Meat and fish should be eaten with non-starchy vegetables (such as potatoes). Heat treatment of plant foods ensures easy absorption of fiber and fiber. Cucumbers, tomatoes, greens, cabbage, radishes and onions contribute to the complete breakdown of animal proteins, so they are well suited as a side dish for meat dishes. The calorie content of fresh vegetables and vegetables cooked without added fat is not very different.
The healthy dinner menu should include dishes from squid, crabs, mussels, shrimps and other seafood as often as possible. They saturate the body with iodine, vitamins C and B12. And lobster meat contains a large amount of valuable trace elements: copper, zinc and potassium. The list of healthy foods is complemented by seaweed, which is rich in vitamins A and E, folic and pantothenic acid.
Also in the evening it is very important to include in the menu food that normalizes the bowel function: cottage cheese, yogurt, kefir.
Why is soup or broth so important?
First courses stimulate the digestive glands and prepare the stomach for work.
Broths from some types of meat (chicken, turkey, rabbit, beef) are very effective after diseases and with diets: in one hundred grams of chicken broth - only 7-10 calories, fish broth - up to 7 calories, beef - up to 8 calories.
It is better to drain the first water when preparing the broth (but not immediately, but after three minutes of boiling). You will merge most of the harmful substances.
It is known that people who regularly eat soups and broths get much fewer calories with other foods.
Bread, salt and biscuits
If you eat 2-3 slices of rye or bran bread a day, then there is nothing wrong with that. But no more!
Salt does retain water in the body, but salt is unlikely to change the weight dramatically, which cannot be said about buns, cookies, cakes, sweets or coffee.
The main reason for being overweight many people are precisely their love for cookies, waffles, fruits, sugar, honey, that is, simple carbohydrates. To reduce or maintain weight, it is necessary to introduce into the habit of snacks with dark chocolate (up to 30 g), fruits and biscuits (without fanaticism).
Food for brain
The better the food, the higher our intellectual capabilities, we are less tired. The principle of nutrition is simple: in the morning (until 17.00) you need to eat complex carbohydrates, every 3-4 hours, in small portions.
Multiple meals throughout the day keep serotonin levels high in the blood and brain. It gives a feeling of satiety and calmness, and supports performance.
Fatty, fried foods are excluded from the daily diet. Otherwise, intellectuals or creatives will plunge into a sweet slumber after dinner.
There is a myth that the brain needs chocolate or nuts.
At the same time, powerful ranks of office ladies will vote for chocolate. However, in fact, the most useful product for the brain is cranberry, which has the richest reserves of antioxidants - they bind free radicals, preventing damage to the vessels involved in supplying blood to the brain. Strawberries, raspberries and blueberries are very useful.
To maintain physical and mental health, vitamins B and C are required. You can find them in egg yolk, white beans, cod liver, bananas, citrus fruits, currants, plums, onions, and carrots. They also synthesize serotonin (a depression fighter), stimulate memory and provide the brain with extra energy.
The human brain is 60% consists of fats, and they are the building material for cells. Include in the diet every three days fatty fish - it normalizes the metabolism in the brain and increases the content of "good" cholesterol. Also, the phosphorus in sea fish will improve the supply of oxygen to the brain tissue.
All around the water
Water is the main resource of our body … A person consists of 80% water and can live without it for only three days. A humidifier won't save your skin, especially if you don't drink much water.
Varicose veins, gastritis, allergies, early wrinkles - these problems are related by the lack of clean water in the body.
But! You need to understand that the body needs exactly water, not juice, fruit drink, kvass, soda, mineral water or coffee. Feeling thirsty, the body sends us its signals, and we, not being able to recognize them, take SOS for feeling hungry and instead of a glass of clean water we begin to chew something.
An adult healthy person needs a daily replenishment of an individual water resource - 1.5 liters of clean drinking water (teas, compotes and energy drinks are not water supplies!).
Coffee, broth, and juice contain certain calories that can alter a person's weight and volume. Stay tuned for updates on cosmo.ru and don't miss the right menus from Elena Morozova for "owls" and "larks" and options for healthy breakfasts. Text: Elena Morozova Photo: fotoimedia