All we have heard from childhood folk wisdom - "Eat breakfast myself, share dinner with a friend, a dinner give to the enemy." Do not date this statement in our turbulent age?
In recent years, many of the seemingly immutable truth reviewed, questioned, produces new rules and new myths, especially when it comes to such important and painful topics as nutrition.
Nutritionists, and inventors of various diets and food systems offer us All new recipes harmony, youth and health. Sometimes you can simultaneously read exactly the opposite advice on catering wishing to improve their health and become more attractive forms. Some enthusiasts call to abandon breakfast, citing the fact that the body has not yet woke up and did not feel hunger, the other on the contrary call for breakfast and dinner is tight, but the lunch to make light snack, because in a busy working day is often the time for a thorough food is just not enough . Some strongly opposed dense meal, and easy recommends exclusive up to 18 hours, absolutely no bearing in mind that most working even home from work this time do not have time to get to.
In real life it is difficult to strictly adhere to any certain rules, and the mass of recommendations, we select those most suited to us: for our style, pace of life, daily routine and personal preferences. This is not always the best and the correct version! Often, for breakfast - a cup of coffee, at lunchtime - Sandwiches and pizza, and then finally dinner before going to sleep tight. What threatens this food?
If this mode is constant, then good can not be expected, since suffering the same time: the stomach, the long hours of starving, the receiving lethal dose of food, at the very moment when the body wants to rest; brain experiencing a shortage of phosphorus and glucose in the most active time of day. Not better able to cope with such a regime and other organs - and as a result, suffer appearance, figure, health.
There is now a term "reasonable food!" Adhere to the rules a reasonable diet is not too difficult, the border is quite flexible - there is no absolute ban on any food set of dishes, and even the mode of eating. The main thing - food should be sufficient the caloric content, but not excessive, balanced (protein, fat and carbohydrates), intervals between meals should not be more than 4 hours. Well, not unimportant time - the food should be fun, but should not be the only pleasure in life. Still, we eat to live, not live to eat!
Most scientists involved nutritionists, are inclined to believe that the daily human diet should include the following products: about 300 grams of vegetables and 100-200 grams of bread (preferably whole grain) 100 grams of marine fish (or seafood). This is something that is desirable to include on the menu every day, well, except that - meat dishes (not every day), cheese and dairy products.
Eating should be diversified, limited only by those products that contain a lot of saturated fat, sugar and salt. And here is how to distribute the food throughout the day on energy (calorie) and the volume - the second question and the answer here is not unique, it depends on the agenda, the nature of work, and even the climate. The classic version of course - breakfast, lunch and dinner!
"As you start the morning, day and finish! "
The most common reason for not breakfast is the desire to lose weight or banal lack of time. And here comes the fatal mistake! Recent studies have shown that those who regularly skip breakfast, your metabolism occurs at 6-7% slower than the lunch. It creates all the prerequisites for a set of excess weight. Well, besides giving up the breakfast, we deprive themselves of many essential nutrients the body needs so it is in the morning. A full breakfast reduces the likelihood of overeating during the day and the displacement of the main meals on the evening. Breakfast should contain 25 to 35% calorie daily diet.
The ideal breakfast should be easily digestible, low-capacity and tasty. Perfect porridge of cereals, which are rather pour hot milk to bring to full readiness. If you are doing mental work, then breakfast, rich in carbohydrates, which provide energy for the brain - an excellent choice for you.
If you have to physical work, it is very suitable classical English breakfast, where the emphasis is on protein-containing foods - omelets of eggs with vegetables, a sandwich of wholemeal bread with cheese and bacon. And, of course, a cup of tea, coffee, cocoa!
Fine if the gap between breakfast and lunch manages to make time for
, Which should account for about 15% of the total daily diet. Brunch can be very easy - the tea with a sandwich, a sandwich stuffed with chicken fillet, cucumber, bell pepper and lettuce, sour with a little muffin or loaf diet. The main thing is that this lunch, still have to be, otherwise too big break between breakfast and lunch are not the best way would also affect the state of the digestive system, and tendency to overeat at lunch.
Lunch: the first, second, third - Well, why are so many me one?
And then, finally, it was time for lunch. Traditionally, we have it is the main meal, although popular wisdom yet offers share lunch with a friend, gently admonishing us from overeating! Of course, if you do not have time to have breakfast in the morning and lunch neglected (or have snacks at work during working hours are not welcome), it is difficult to keep myself within reason.
In general, the dinner includes 35 to 40% calorie daily diet. It is useful to begin the tradition of dinner with vegetables (salads), and then a good idea to eat something warm - all the same: it is a soup, meat, vegetables and tea. Warm food provides a comfortable fit gastrointestinal tract. Hot soup - can be considered the best choice for lunch for a cold time of year, it gives both the volume and saturation, and warm. Well, and another argument in favor of the soup: Scientists at Penn State University are convinced that bowl of soup at lunch will help you stay slim. The researchers found that women who eat the soup at lunch on the first, soaking in a meal for 100 calories less and, moreover, a feeling of satiety from soup lasts longer than other dishes.
Do I need besides the soup, there is also a main dish? Decide for yourself, in principle, no matter how much food will be, it is essential that all you ate during the day and in what quantities. The main principle of supply - it's diversity.
Compote or tea at the end of lunch it is also sacred tradition, and nothing bad in it. There is superstition that supposedly separates the liquid in the stomach hydrochloric acid and digestive enzymes for digestion of which is deteriorating. But recent research refute this misconception. Our body's not so primitive arranged. So - drink to your health!
Dinner will not get the enemies!
But the issue of meal, dietitians with "folk wisdom" do not agree - in any case, do not give up dinner! And even the demand to give up eating after six o'clock in the evening does not have a rational grain and in most cases does not lead to weight loss.
On the contrary, the evening Malnutrition leads to a greater physiological disorders metabolism, leading to cholelithiasis and peptic ulcer disease and even obesity can cause, as it causes increased appetite during daylight hours.
Of course, this does not mean that dinner should be very dense and late. The recommendation is not 3-4 hours before bedtime, according to research results is justified, so it's time for dinner, choose based on their daily routine, somewhere between 17 and 20 hours. Over a late dinner adversely affect the endocrine system, disrupted the pituitary, fat reserves are not spent from domestic depots, etc. All this is fraught with problems and obesity, and, alas, in the early aging organism.
Items must be low-fat meal, digestible, low-calorie, promoting sleep. And, of course, need to know measure for the evening ration should fall about 25% of the daily set calories!
According to nutritionists, perfect for the evening meal will be fermented products, cheese, would also be useful steamed or boiled vegetables. They are perfectly combined with other products, it contributes to the digestion of animal protein rich in vitamins. In the evening, you can eat low-fat white meat and fish, boiled or stewed.
Categorically not suitable for dinner long-running dishes (grilled meat, liver, smoked, dishes of beans, mushrooms). Their use can lead to serious sleep, morning headaches and edema.
Thus, in accordance with the modern notion of "reasonable food"
we will not give up any of breakfast, lunch or from, any of the dinner
And even add to these traditional meals, a couple more (lunch and snack between lunch and dinner). But, we will pay more attention to the qualitative and quantitative composition of the absorbed products, I think it will be healthy and sensible approach to the issue of food!