Proper nutrition is expensive, difficult, tasteless, many people think. And they are wrong!
How to lighten the usual menu, making it healthier and more appetizing?
1. More spices
Spices, as a rule, activate metabolic processes, stimulate and enhance the work of the digestive glands, improve digestion and intestinal motility. Canadian researchers found that if you start dinner with spicy snacks, you end up eating 200 kcal less. The reason is capsaicin from pepper — it accelerates the onset of satiety.
2. Replace high-calorie and unhealthy foods in your diet with lighter and healthier foods.
Use whole grain flour instead of white refined flour, oatmeal instead of wheat (you can just mix them to start). Replace sugar with honey, prefer turkey meat to fatty pork. Less oil, sugar, fast carbohydrates and purchased products like sausage — the right diet is ready!
3. Vegetables and fruits in any form
Fresh vegetables, like fruits, are rich in vitamins, minerals and many other beneficial substances. Learn new recipes for mashed vegetable soups, stews, baked or cooked vegetables in any way, fruit smoothies — there are a lot of options.
Proper nutrition is not a rejection of fatty and starchy foods, salty or sweet. It is worth finding a reasonable compromise in everything and taking into account your individual characteristics, and also do not forget that we need …
… SALT: sodium, which it contains, is able to retain water, which leads to extra pounds, and raise blood pressure. But that doesn’t mean you have to cut out salt completely. Just try replacing it with low sodium salt. A teaspoon of such salt per day will allow you to lose “water” kilograms and will have a general healing effect.
…ALIMENTARY FIBER: their action is like a brush for the digestive system. They absorb excess dietary fat, thoroughly cleanse the intestines and prevent constipation — one of the causes of not only excess weight, but also cellulite. Every day we need 20–30 g of dietary fiber. So much is contained in 300–400 g of fresh vegetables and fruits, or in 3–4 tablespoons of wheat bran.
…IRON: 60% of women of reproductive age suffer from its deficiency. Heme iron, which is so necessary for women, is found only in animal products (liver, kidneys, heart, red meat and red fish, as well as egg yolks). But for better absorption, folic acid and vitamin C are necessary. These substances are easily obtained from vegetables and fruits.
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The opinion of the editors may not coincide with the opinion of the author of the article.