Tips for good nutrition

If after every meal you feel heaviness in the stomach, suffer from constipation, flatulence suffer and complain of the excess weight, it's time to think about nutrition and revise your diet. Think not about new diets and miracle pills, and about health and diet. Some people believe that a healthy diet is difficult. Not at all. Below are simple tips on diet, compliance with which will help you eat right and normalize your digestion.

Board 1. Do not confuse your appetite and hunger. Eat only when hungry.

Hunger - it's voice coming out of you saying that you need food to maintain normal functioning of the organism.

Appetite - it is your habit. It can be determined by a variety of circumstances - the onset of a specific time of day ("lunch at 13:00"), the smell of the food or the view ("what a cake ..."), etc.

Appetite can often be accompanied by a feeling of emptiness in the stomach, depression, general state of weakness. But the root cause here - psychological. And if you feel weak, it does not mean that your body is on the verge of exhaustion.

Thus, hunger - a real need in the food, based on the physiology of the human body. Appetite - this is only the desire for food, which is a consequence of the interaction of various external factors.

Illustrative example: you ate for lunch soup, and fruit. Remained delicious sweet roll, and you eat it pushes appetite, not hunger.

And remember - the best time to digest from 11 to 14 and from 16 to 20.

Tip 2. Drink water instead of food.

In the morning, before the first meal no later than half an hour, you need to drink at least a glass of warm water. You can add the juice of a fresh lemon water. Also during the day, try to drink a liter of water (no tea and coffee, and water), it will help in digestion, cleaning the body and reduce the feeling of hunger.

Tip 3. Do not drink while eating!

Studies have shown that the liquid is in the stomach in an average of 10 minutes, and going down the digestive tract, takes with gastric juices needed for digestion. Consequence - indigestion. Therefore, doctors are advised not to drink water / tea / coffee after the meal!

Output: better to drink water 15 minutes before a meal, 30 minutes after the intake of fruits and vegetables, 120 minutes after administration of starch, after 240 minutes - after taking the meat.

It should also be noted that both cold and hot drinks hamper and impede digestion. So the water is better to drink a little warm (30 - 40 degrees).

Tip 4. Do not eat if you feel unwell.

Have you ever had a high (38-39 degrees) temperatures? Remember, if you want to have at this time? Least of all when you think about food. Therefore, if you feel sick, if you have pain - not to stuff yourself with food. The body does not knowingly rejects it in these moments - it will mobilize all its forces to fight the disease. A meal will take him to do so. In this regard, dogs and cats are much smarter than the people - when they are bad, they just lie and wait for their bodies to cope with illness.

Tip 5. Do not eat before, during and after a severe mental or physical work.

Any athlete knows that there are only 2 hours (or better - more) prior to training. The reason is simple - if he will eat for an hour before it or during - the organism will spend enormous amounts of power for digestion. This will affect your returns during training - it will be much lower. And in addition, it is still the process of digestion will be violated - indigestion, fatigue - all this will be waiting for you. a similar situation - with mental work. s know that the brain uses more energy than the activity of the body? And this proportion - about 70/30. Ie Brain consumes 70%, 30% - the body. Therefore, for the mental work tip number three is even more relevant.

Tip 6. Snack on fruit or dried fruit.

If a tough day, or you will not have to have a meal at home, bring a fruit or nuts. When there hungry, instead of eating a chocolate bar, bought in the shop, fruit will be a great alternative to eating. Best fit a banana or pear, as they quickly satisfy hunger and make you feel full.

Tip 7. Do not overeat.

How much can you eat at one time? Yogis say - as much as can fit in two hands drawn together. You can go to the trick and replace conventional home plate to small - optically eating a lot, but in fact just enough to not overeat.

Tip 8. "When I eat - I am deaf and dumb."

Saying from my childhood is relevant to everyone. During the meal, you can not talk and distracted, not just talk, but on TV, books, magazines, etc. Conversations sprayed energy and impair airflow.

Tip 9. Chew, chew and chew again.

Teeth are given to us not for decoration, but for a thorough chewing of food, so the food should be thoroughly chewed and not swallowed quickly. Food should be taken calmly. If you hurry, you will be better for you if you miss a meal, rather than what you will eat it. Many people have the habit of quickly is, bad chew and swallow it in chunks. This leads to indigestion, overeating and fat storage. Did not notice that people chew, more - fit and slim?

Council 10. Immediately after a meal can not sleep.

If, immediately after eating to go to bed, it will weaken all the processes occurring in the body. Sleep is not conducive to digestion. You can sleep after meals in an hour and a half.

 

Now, to compare the familiar advice to tears of our good mothers, grandmothers, neighbors:

1. "Eat breakfast yourself, share dinner with a friend, and a supper give the enemy."

Studies of the 20th century have shown that breakfast should not be "tight." The most "dense" meal should be dinner. The optimum ratio of calorie meals: breakfast - 30-35%, lunch - and dinner 40-45% - 25% of the daily diet.

2. Soups should be consumed daily. Otherwise, you will face a stomach ulcer.

A very controversial topic. Statistics have not yet been proved appropriate relationship. In other words, the usefulness of daily consumption of soup to prevent ulcers - is highly questionable.

3. Fruits and vegetables you can eat as much as necessary.

In fact, fruits and vegetables - are useful. But not in any quantity. First, the excessive use of them can cause such unpleasant things as - bloating, heartburn, diarrhea. And all this is - a consequence of disturbances of digestion.

Further, if someone consumed raw vegetables and fruit - it is better to do so before the main meal (on an empty stomach), and not after it. Otherwise the stomach will start the process of fermentation. And this is - disruption of digestion, bloating, etc.

4. Eliminate "fat" from the diet

The situation is very similar to paragraph 3. Fat is really harmful in large quantities. But in small - they are necessary. At least think of the polyunsaturated fatty acids, necessary for a person to have "fat."

5. Do not eat sweets before meals - will lose your appetite.

But after anorexia - is good. At least for those who are struggling with being overweight. And such people are now much more than those who suffer dystrophy.

6. Tea, coffee, juice - after eating.

This - the most common bad habit. The fact that the fluid entering the stomach with food - hampers digestion, lowering the concentration of the gastric juice, but also increases the speed of the movement of food through the "digestive tract", which leads to a deterioration of digestibility of the latter.