A healthy diet for the week. Healthy eating

The desire to improve the quality of life is a normal desire reasonable person. The first thing to start with is a healthy diet based on proper distribution of calories, taking into account the compatibility and environmental safety of products.

What is proper nutrition

Task proper nutrition is to:

supply the human body with sufficient nutrients for everything life systems worked normally, the person remained cheerful and active;

Attention! Any strict restrictions (including fasting) lead to stress. You can have a fasting day once a week, but under no circumstances exhaust yourself with hunger.

the daily menu brought gastronomic joy and a feeling of fullness;
energy balance was maintained (the correct ratio of calories consumed and consumed is necessary - depending on whether you want to lose weight, gain weight, or leave the weight parameter unchanged);
slow down the aging process at the cellular level (healthy nutrition differs from “usual” in that benign and natural products- with a complete rejection of various synthetic substitutes);
correct some diseases (for example, eliminating sugar against diabetes, avoiding marinades and smoked foods against gastritis, a diet rich in calcium to strengthen bones, etc.).

Basic principles of healthy eating

There are general principles, which underlie proper nutrition, regardless of age, gender and type of human activity. Each of these principles contributes to the final positive result.

Meal frequency

Make a menu for the week in such a way that the body receives food daily in fractional parts, at least 3 times a day. The 5-day option is considered optimal;

Attention! With frequent intake of food into the stomach, digestion is adjusted to a gentle mode - the organs work without stress, easily coping with each successive portion of material.

Regularity

Let all your menu items be sold on the clock - at approximately the same time every day. And so on all week. This approach adjusts the stomach to timely release digestive enzymes in the right quantities.

Adequacy

Avoid overeating, but at the same time, do not starve yourself for the sake of “greater goals.” Think over your diet so that you never feel hungry. Fine known fact: Fasting people often begin to gain weight quickly after their weight loss diet ends;

Attention! The body, hungry for food, is in a state of stress, so it automatically adjusts to creating energy (and therefore fat) reserves.

Balance

There must be harmony in everything. Plan your fat, protein, carbohydrate, water and salt intake throughout the week in advance. Don’t try to “fulfill the plan” in terms of how much you eat. Emphasis on uniformity and reasonable protein/fat/carbohydrate ratios (BJU).

Also, always be mindful of calories. It is not visible from the outside, but each product, when included in the diet, supplies a certain amount of calories. Their excess will lead to an increase in fat reserves. Deficiency leads to depletion of the body.

Attention! People who are active in sports or get big physical activity, should not underestimate the amount daily norm calorie consumption.

According to scientists, daily requirement in calories:

Only the most useful

A healthy diet should include only good quality foods. Excessive heat treatment is also undesirable. The closer the structure remains to the original, the better.

Write down a set of basic rules in a visible place:

reduce the amount of fried, smoked, pickled foods;
preference - stewed and boiled food, as well as steamed;
Eat as many fruits and vegetables as possible every week, and if possible raw. After heat treatment fruits and vegetables lose the lion's share of nutrients.

Attention! The benefits of plant fiber are unprecedented as a natural intestinal cleanser. The body gets rid of toxins and carcinogens, which in today's environment cannot be avoided.

How to create a healthy menu for the week

Start planning your menu for the week in advance. You probably have your favorite dishes, but try not to repeat the same dish more than once every 3 days. Invent new recipes to achieve variety.

To begin, select any example from the list of recommended dishes for one day and count the calories. After that, go further, write down your diet for the whole week (then for a month). Here are some indicative meals to get you started with your planning.

Breakfast

Take any example from the list or modify it:

buckwheat, millet, rice, oat, wheat, barley porridge - prepare the dish with low-fat milk or water, season with vegetable oils;
a handful of nuts (various varieties, both individually and in the form of mixtures);
steamed dried fruits (no more than ½ standard bowl at a time);
curdled milk, kefir, whey with berry juice - 1 glass;
whole grain bread (110-135 g per meal);
low-fat cheese 3-4 slices;
a slice of lightly salted fish;
vegetable salad with fresh herbs;
fruit salad;
cottage cheese with low-fat sour cream;
yogurt;
omelette from 3 chicken or 5 quail eggs.

Attention! The diet should include items that correspond to the table of caloric content and ratio of BZHU.

Healthy eating for lunches

fresh fruit - apple, pear, a couple of kiwis, citrus fruits (orange, tangerines, ½ pomelo), banana;
dark chocolate - no more than 25 g;
kefir or yogurt - 1 glass;

Attention! Add a spoonful of pureed fresh berries to kefir or yogurt, homemade jam or honey. This will add sweetness and diversify the range of dishes.

Lunch on your menu

Your diet will be quite varied if the following dishes appear on the lunch menu:

pasta from durum wheat;
low-fat cheese for dressing pasta;
vegetarian pizza;
vegetable cream soups (tomato, onion, vegetable), seasoned with rye bread croutons;
lean meats (chicken breast, turkey fillet, veal, lean beef);
stewed vegetables (cauliflower and cabbage, carrots, zucchini, bell peppers, onions, celery, beets);
soy meat goulash with the addition of low-fat sour cream and flour for gravy;
fish boiled or baked in the oven;
low-fat lasagna (for example, mushroom, vegetable or mixed);
vegetable soup with lean meat (shurpa);
legumes stewed in water (lentils, beans, peas);
fresh vegetable salads;
boiled seafood (squid, shrimp).

Afternoons

Try to plan 5 meals a day throughout the week. The afternoon snack takes on part of the load from the upcoming dinner, thereby unloading the body and reducing the load on the digestive tract.

Interesting options:

natural juice from vegetables, fruits or berries - 1 glass;
a handful of steamed dried fruits;
cottage cheese with jam;
sweet yogurt;
buckwheat, rye or rice bread 2-3 pcs.;
low-fat cottage cheese with fresh chopped herbs;
some fruits (grapes, plums, apricots, peaches);
unroasted nuts.

Dinners

It is advisable that the evening menu contain as little animal protein as possible. Preference for dishes such as:

cottage cheese casseroles, cheesecakes;
vegetable casseroles with low-fat cheese in the oven;
vegetable salads, possibly with the addition of seafood;
some boiled chicken white meat or a piece of steamed fish;
light omelette of 2 chicken eggs with vegetables;
chopped fresh herbs;
olives, olives;
boiled or steamed brown rice;
pancakes made from vegetables, sometimes with mushrooms;
kefir, yogurt - 1 glass;
a couple of slices of black bread.

Menu for one week for a girl

But good example balanced nutrition for a week for girls and young women. This category is most concerned about their diet, since it most directly affects their appearance.

It is the girls who are concerned about cellulite (it doesn’t threaten girls yet, it doesn’t bother older women anymore, and it doesn’t concern men at all). What should you eat all week in order to maintain both internal health and external beauty?

Attention! Cellulite occurs due to lipid metabolism disorders. Eat as little animal fat as possible. Against this background, drink 1.8-2.5 liters clean water per day.

Monday

cocoa with sugar and milk - 1 glass;
unsweetened cheesecakes or cottage cheese casserole;
dried fruits - 1 handful.

Lunch:

fresh berries (150-200 g) - raspberries, currants, gooseberries, strawberries, etc. at your discretion;
whipped cream 100 g;
black tea with honey - 1 glass.

seafood soup with vegetables;
boiled brown rice;
a piece of fish, steamed or baked in foil;
sweet corn 2-4 tbsp. l.;
you can drink ½ glass of dry wine.

oatmeal cookies or light biscuit with added bran;
fruit juice (oranges, tangerines, kiwi, pineapple, etc.).

vegetable salad;
a piece of dietary meat cooked on the grill or in the oven (rabbit, turkey, chicken);
tea from currant leaves with honey.

Tuesday

milk porridge - millet or rice;
a cup of coffee;
bran bread;
2-4 slices of low-fat cheese.

Lunch:

citrus juice;
crackers or large grain cookies;
sweet cottage cheese or yogurt.

thick borscht with meat broth;
sour cream for dressing 1 tsp. or tbsp. spoon;
potatoes stewed with meat;
vegetable mixture ( green peas with onions or olives with bell pepper);
rye bread;
a glass of any tea.

dried fruits with nuts;
cocoa with low-fat milk (you can do it without sugar, as dried fruits will provide enough sweetness).

easy meat salad(vegetables, a little white chicken meat boiled, chopped greens);
green tea with honey.

Wednesday

coffee or tea - 1 glass;
fruit and cottage cheese casserole;
buckwheat bread with jam.

Lunch:

dried fruits;
sweet curd.

stew;
side dish of vegetables or legumes;
green salad;
rye bread;
tea or fruit juice.

tomato juice;
1-2 crispy slices;
3-4 slices of cheese.

a piece of steamed fish;
stewed cauliflower and cabbage with tomatoes;
brown or red rice;
lemon balm tea with oregano.

Thursday

boiled buckwheat with mushrooms;
cheese 3-4 slices;
tea with milk;
crackers.

Lunch:

yogurt with fat content no higher than 6-11%;
fresh fruits (banana, pear or apple, kiwi or grapes);
green tea.

rye bread;
vegetable stew (green beans, beets, potatoes, zucchini, tomatoes, green peas, bell peppers, cabbage);
a piece of turkey baked in foil;
cocoa with low-fat milk and honey.

berry compote;
light sponge cake or oatmeal cookies.

low-fat cottage cheese with herbs;
a glass of cocoa or tea;
a handful of dried fruits.

Friday

oatmeal with milk;
fruit salad (banana, apple, nuts, tangerine, kiwi);
a cup of coffee;
a handful of nuts.

Lunch:

20 g dark chocolate;
green tea;
yogurt.

pea soup with chicken giblets;
mashed potatoes;
chicken or rabbit cutlet;
greens, any vegetable salad;
tomato juice.

cheese 2-3 slices;
dried fruit compote;
crispy crackers 2-3 pcs.

steamed fish;
stewed vegetables;
kefir or yogurt;
black bread.

Saturday

omelette with mushrooms;
bran or black bread;
fresh sliced vegetables (tomatoes, bell peppers);
cocoa with milk or coffee with honey.

Lunch:

sweet curd;
fresh berries;
kefir or yogurt.

fish soup;
boiled brown or red rice;
fresh vegetable salad;

biscuit or marshmallow (1 pc.);
fresh fruit juice;
oatmeal cookies 2-3 pcs.

steamed vegetables (broccoli, cauliflower, carrots, green beans, etc.);
boiled pasta made from durum flour;
a piece of lean meat or light steamed fish;
green tea.

Sunday

oatmeal, millet or barley, boiled in low-fat milk;
fresh berries;
kefir or yogurt;
a cup of coffee.

Lunch:

dark chocolate 20-25 g;
crispy slices 2 pcs.;
uncooked coarse bun;
fruit juice.

chicken soup;
vegetables stewed with garlic;
hard cheese 2-3 slices;
tomato juice.

a handful of nuts;
fruit salad;
whipped cream with jam or berry syrup;

stewed fish;
fresh vegetables in the form of salad or sliced;
brown rice or pasta made from coarse flour;
herbal tea (mint, oregano, thyme).

No matter how carefully your menu is, remember the additional measures to improve your health: good sleep, physical activity, positive thinking. As for the nutrition system, you need to monitor its effectiveness, control your weight and others. vital signs. If you feel better, then you are moving in the right direction.

Principles and rules of healthy nutrition for weight loss

The main task that should be set when switching to a healthy diet is comprehensive relief from problems. Overweight goes away along with other diseases.

Although this process is not fast, the result is permanent, and if the rules are followed, forever.

Basic rules:

Meals are evenly distributed throughout waking hours.
At least five meals a day: breakfast, lunch, dinner and two snacks;
Breakfast is required, no later than two hours after waking up you need to eat, and it should be a full-fledged hot meal - porridge, omelet, muesli;
Be sure to drink plain, clean, still water. It helps remove toxins, saturate tissues and cells with nutrients, and accelerate metabolism;
Don't eat on the go! Even if there is very little time, you should stop, or better yet, sit down to feel the taste and aroma of each piece;
The last meal should be no later than two hours before bedtime;
Give yourself a “loading” day once a week - you are allowed to eat one “forbidden” dish;
Increase motor activity everyone possible ways– walk, go up and down without an elevator, do exercises.

These are simple but very effective rules. Even if your diet remains the same, just by changing some habits, you can easily lose a couple of pounds.

Which foods should be excluded and which, on the contrary, should be included in a healthy diet?

One of the main tasks when switching to a healthy diet is to make a list of desirable and undesirable foods. This does not mean that from now on food from the prohibited list is forever unavailable, but its consumption should be kept to a minimum.

Products that should be excluded completely:

Alcohol. It is very high in calories and does not provide any benefit to the body, especially for liqueurs, sweet wines and beer.
The consumption of alcoholic beverages should be completely avoided.
Chips. In addition to the fact that this product is very high in calories, it also contains a lot of salt, which leads to interstitial fluid retention, swelling and excess weight.
Sweet carbonated drinks contain too much sugar and empty calories.
There is no benefit to them, but they put a lot of stress on the liver and can even contribute to the development of diabetes.

Products that should be excluded:

Products made from bleached wheat flour - buns, white bread, cakes, pancakes, donuts, pancakes.
White flour is not harmful to the body, but the way it is processed has rendered it useless.
When combined with sugar and fat, which are present in any baked goods, it becomes dangerous.
Sugar, whether you use white or brown, should be limited to 10 g per day.
Sausage, frankfurters and store-bought semi-finished products should be left only as a last resort.
Pickles. Replace them with pickled, pickled or fresh vegetables.
Mayonnaise is very high in calories, but does not provide any benefits to the body.
Replace it with sour cream or unsweetened yogurt.
Fatty meat and lard.
Packaged juices - it’s better to buy fruit and make compote at home.

Products that should be included in a healthy diet:

Lean meat. Chicken breast, beef, turkey, ham without lard - excellent and very satisfying foods.

Vegetables in any form. Preferably fresh, of course, but you can stew or steam it.
Cereals. Porridge with water or milk is good for breakfast and as a side dish for meat.
Fermented milk drinks and cottage cheese. Kefir contains lactic acid bacteria, which improve intestinal function, which means that all vitamins from food will be absorbed by the body.
Wholemeal baked goods and breads.
Fish. A valuable source of healthy fats.
Green tea, herbal infusions, fruit drinks and compotes without sugar.
Fruits. It is advisable to eat them in the morning, for breakfast or a snack.

As you can see, the list is small, and there are very few strict exceptions. It is necessary to take into account not only the range of products, but also the rules for their preparation in order to preserve vitamins and not increase calorie content.

Rules for heat treatment of dishes for a healthy diet:

frying in oil or deep fat is completely excluded;
can be grilled without oil;
The preferred method of heat treatment is steam. This is how it is preserved maximum quantity vitamins and microelements;
You can also boil, stew and bake without oil.

By adhering to these rules, you can easily improve your health and get rid of extra pounds.

Having a list of products in hand, you can begin to create a diet. The good thing about this approach is that you can tailor it to your taste preferences and habits.

If fish is not your favorite product, then you can safely cross it out. Here's an example of what you can eat at each of the five meals.

Breakfast:

oatmeal with water or milk with fruit;
buckwheat with milk;
steamed omelette;
poached eggs and whole grain toast;
cottage cheese with fruit and sour cream;
sandwiches made from grain bread with boiled meat and vegetables.

Dinner:

boiled meat with fresh vegetable salad;
vegetable broth soup and buckwheat with meat;
stewed vegetables with chicken breast;
pasta with vegetable sauce and shrimp;

Dinner:

vegetable salad and grilled breast;
salad of boiled beef with beets and vegetables;
grilled salmon and broccoli;
cottage cheese casserole with whole grain flour no sugar;
salad of eggs, canned tuna and vegetables.

Snacks:

fruit - apple, pear, banana, some grapes;
natural unsweetened yogurt;
whole grain bun;
a glass of kefir or fermented baked milk;
cottage cheese;
a handful of nuts and dried fruits.

It is important to always have healthy foods on hand. Don't buy cookies for tea, replace them with bread or grain buns.

It is advisable to eat fruits in the first half of the day.

Some nutritionists advise against eating egg yolks, but they are a valuable source of iron.

Be sure to include some in your diet vegetable oil for dressing salads. This will help avoid many health and appearance problems.

Recipes for proper nutrition for weight loss

Cooking healthy food is much easier than cooking regular food. The diet is based on simple one-ingredient dishes with minimal heat treatment.

Many of them can be prepared in advance, in the form of homemade semi-finished products, which significantly saves time.

Salmon steak with steamed broccoli

For two servings, take:

a couple of pieces of fish - about 150 g each;
a little juice from a lemon;
broccoli;
olive oil, salt, pepper.

Thaw the salmon well and grill for no more than five minutes on each side. For taste, you can sprinkle the fish with lemon juice.

Steam the broccoli, add salt and pepper, and sprinkle with olive oil.

Serve the salmon warm with the broccoli garnish.

Steamed chicken cutlets with pumpkin

Not everyone likes breast meat pure form. Prepare healthy cutlets with pumpkin; you can eat them without a side dish.

For four servings, take:

0.5 kg breast fillet;
200 g pumpkin;
the white of one egg and a little salt.

Grind the meat and pumpkin in a blender, add salt and stir.

Beat the egg white and add it to the minced meat.

These cutlets don't hold their shape very well. Steam them in special muffin tins for 20 minutes.

Transition problems

Despite all the attractiveness of the picture, the transition to a healthy diet is accompanied by considerable difficulties. Some of them are quite significant.

However, do not despair, the problems are surmountable, and the results are impressive.

First of all, lovers of quick results will be disappointed. With this method of eating, weight comes off slowly.

Sometimes it will seem that he is completely standing still. But it’s worth waiting a little and not deviating from the planned plan.

The result will definitely be stable.

The next problem that many people face is misunderstanding of others. Unfortunately, there are no general recommendations to overcome this obstacle.

You should consider your surroundings, try to explain to your family and friends, but it’s easier to ignore strangers.

The main obstacle you will probably face is your own eating habits. It is difficult to immediately and forever give up buns and sweets.

You'll have to show willpower. In a month, you won’t even want anything from the forbidden list.

Metabolism will be adjusted to a new, healthier way.

Results of switching to a healthy diet

The biggest difficulty is the realization that healthy eating is not a one-time event, not a short-term diet. This will last for a long time, ideally forever.

The results of switching to a new lifestyle are amazing. Slim and toned body, healthy hair and nails, fresh complexion.

Misunderstanding of your surroundings turns into surprise, and then into acceptance of your new lifestyle.

Over time, you will get used to evaluating foods and choosing wisely what to eat.

Of course, sometimes you should treat yourself to a cake or chocolate, but not more than once a week.

Try to develop a rational, healthy and proper nutrition menu for yourself.

Difficulties and problems that arise at the beginning will recede, and slim figure will remain.

You can learn about healthy eating and additional training from the video.

There is so much talk and writing about healthy and balanced meals these days that people no longer want to think about it, and most of us give up when they smell something similar. It is understandable that there is a wealth of information, and besides, there is a whole lot of knowledge - even on one topic, but very early on it begins to be very painful, because you have the patience of an angel - and we, apparently, are not angels - people.

For example, what are mono-diets? Just try to eat healthy, lose weight, recover from illness, and become more beautiful - with a tan, in order to have a rich look, but in reality, most often it turns out that it becomes even worse, even worse.

Let's take an apple. The stench is even brown, full of words that are completely unnecessary for us, but if you try to eat only them all day long, you won’t want to marvel at them, and over the course of this period you will confuse your mouth and intestines, so you will be more nervous, but Let it ring.

Vershkov oil is highly respected. Stop eating it and make sandwiches with algae butter: you may be fine for the first time, but soon you realize that what you feel is “not the same”, and irritation can’t help but appear, just like in a fall from apple juice tee.

The Basics of Healthy Eating

And why is everything so complicated? Because we need all the products that exist in nature, and not just any other - this is called a balanced diet, although this word - because of the frequent living to the point and not to the place - has also become a waste vati rich people.

It’s easy to guess what You can only use products that are effectively created by nature: nature does not have canned food, cowbass, prepared drinks, ketchup, mayonnaise, chips, dough, soda water and many other words that our grub industry calls grub products. Alcohol, by the way, does not exist in nature - in the way people live it, although natural wine has more rights to be called a product than dry foods or canned goods, it’s unclear why they are prepared, then packaged in beautiful and jars and boxes.

Healthy food products: fat

So from, From food products we both need fats: vegetable oils and cooked fats, which are found in the tissues of meat and poultry, fish and sea lumps, as well as milk fats, which are added to top butter. Neither margarines nor butter sums are called fats - these are their substitutes, which, with regular use, bring harm to health, and not measles at all.

There is no need to eat fats: for example, add 30 g of top oil per serving, and 2-3 tbsp of almond oil. Fats can also be removed from fish, meat, cheese, sour cream, and tops; in fact, vegetable products contain fat, so with the right approach, there will be no fat in them.

Healthy food products: proteins

The most important component of our diet is proteins: they contain those words, without which we simply could not live and function - for example, amino acids, which the body cannot produce itself. There are proteins in cooked foods - eggs, meat, fish, milk and vegetables, and there is also a smell in vegetables: it is obvious that legumes, peas, a lot of grains and vegetable mixtures contain protein, and There is better, lower protein z yalovichini or lamb.

Healthy food products: carbohydrates

When talking about carbohydrates, the most common thing to think about is zucchini, but to be honest, it is unhealthy and dangerous, and it threatens with caries, diabetes, obesity, etc. etc. So is it possible to do without tsukru? It is possible, if you want a lot of ingredients, to strengthen what is missing: natural carbohydrates - including zucchini - abundant in honey, fruits, berries, vegetables; There is stench in cereals, potatoes, milk, these same legumes, and other vegetables - without carbohydrates you won’t get rid of them.

Klitkovina

Axle with folded cellulose: in processed and refined products, as we called them, there is simply no such thing, so the healthiest foods can include salads from raw vegetables and fruits, greens and whole grain bread, dried fruits and brown y fig. There is cellulite in other grains, legumes, nuts, peas, and in pasta made from durum wheat, but there is not much of it. Cooked products do not contain any cellulose.

So it’s necessary to clearly understand ready-made schemes in order to create a healthy diet for yourself - it’s difficult to create it yourself, since you should take it seriously, and not just stupidly (unfortunately, this often happens) to follow the recommendations of the doctors tsiv, and then call us for your problems .

Adherents of separate meals, to the point of speaking, say that it is impossible to call a healthy diet in which unhealthy products are mixed. It’s not all good with them - you no longer want to imagine the sight of your favorite passions, but evidence shows that it works that way. Of course, one should not reach the point of fanaticism - for example, sitting at a party, eagerly marvel at the potatoes and meat, or you can eat eggs from the cheese salad: healthy food is on the right voluntary, and here no one is bothered by anyone.

Healthy food menu for 2 days

And still, for a healthy food menu for a couple of days, bring it up Moreover, if you customize those menus that are familiar to most fakivts, it still happens that they often contain nonsensical food products.

Yes, on the menu Monday
For the snack, there is cheese with rodzinki and green tea - which is good, but the main part of the meal is still “wrong”: lean boiled meat with rice and tomato, and also black bread. Everything here is absurd: although rice with tomato is still allowed iti - stretch, but with meat and tomato, rice with meat and bread - this is the same, since all these products require exactly one type. Replace the tomato with cucumber, and instead of rice, prepare stewed cabbage; "I'll take it away , and cook rice with top oil; The bread is baked, like rice. Evening: pasta with a lot of durum wheat is normal, but you don’t need to eat tomato sauce - it’s better to eat tomatoes from now on. Add a little syrah, chasnik, a little peas and olive oil - it will be tastier and the food will digest better.

And drink low-fat kefir not immediately after the evening, but at night; Or eat an apple.

Tuesday:
Baked fish with mushrooms should be washed down with juice - this is not required. In principle, you can eat all this if you want to eat fish for lunch or dinner, or drink juice for the first time, and then eat something else every other day.
Dinner - boiled meat with pasta. Well, cook it yourself, what’s this for dinner? Prepare a tasty vegetable salad before the meat, or stewed vegetables - without potatoes; The best option would be broccoli or green kale. It is recommended to drink herbal tea in the drink - just as long as you don’t need to drink it right away. There is no need to drink liquids, but it is very important to rinse your mouth after eating them. clean water, and you can drink a few drinks, but no more, then buy at least 30 drinks, and then drink it.
Evening: rice with cheese is completely normal, just add some to the salad, and you can also add natural yoghurt.

Principles of healthy eating

In general, a reasonable approach: there is no need to mix unhealthy products, that’s all. Eat proteins and carbohydrates together, do not mix fats and proteins with proteins; Do not eat protein products with sour fruits or vegetables - although there is a difference here: tomatoes with meat are not cooked, but cheese with tomatoes is entirely possible. Do not mix acids with carbohydrates and carbohydrates one by one; mo kind of milk; drink alcohol, or don’t drink at all.

Initially, there is nothing complicated, but most people are overwhelmed: what then? Opponents of separate meals like to criticize him, emphasizing the fact that in nature everything is missing in its pure form proteins, carbohydrates, and everything is mixed in all products. However, if you think about it, there is definitely no need to worry about this: since it is mixed in products by nature itself, there are no problems - for example, legumes have carbohydrates, fats, and a lot of protein, and potatoes have proteins and richly in carbohydrates.

And now a small butt - how you can prepare a delicious meat soup, and may not violate the rules of healthy and separate eating. Put green sochevitsa to cook together with finely chopped chicken meat without skin, after ten hours add simmered in melted butter.