The right diet: lighter, tastier and healthier

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?

Choose organ­ic veg­eta­bles at the mar­ket

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.

Spices boost metab­o­lism

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.

Bread with bran — a source of dietary fiber

…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.

Red fish is rich in iron

…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.

READ MORE ON THE TOPIC:

https://liza.ua/osnovnyie-printsipyi-pravilnogo-pitaniya/

https://liza.ua/sredizemnomorskaya-dieta-sekretyi-provanskoy-kuhni/

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