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Universal rules of the spring diet

February 27 2007
18:51

In anticipation of spring, every woman wants to bring myself to order - to lose weight, freshen the complexion, gives the hair shine. All this can be achieved through diet.

Of course, recommend something concrete for all impossible. For each of us different conditions, different problems and different "baselines". But there are universal rules of healthy diet. Of these, you can easily create personalized diet, a full and comfortable in everyday life.

Living bacteria to the skin

It is necessary to include in your daily diet products bifidoflora. It "cleans" the intestines, improves his work, and it is very important for the skin. After all, it necessarily reflects the state of our digestive system. Problems in this area will inevitably lead to the appearance of spots, pimples and redness.

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Pineapple diet

This can be avoided if every day to drink anything containing live bifidobacteria. This can be bifidokefir, bifidok, bifidolayf or any other drinks enriched bifidoflora. Here, everyone decides for himself - it all depends on taste preferences and financial capabilities. The main thing - do not forget about the rich dairy beverages, they are required and useful for everyone.

Before you buy, it is imperative to draw attention to the date of manufacture and expiry dates. It is better to choose the freshest product, because live bacteria die quickly enough.

Essential proteins

Enrich your diet plenty of protein, once you kill two birds with one stone. First, you can lose weight while maintaining muscle mass. And secondly, support your skin.

One of the best suppliers of protein is fish. It also contains polyunsaturated fatty acids, which are also very good effect on the skin. These substances are also present in vegetable oil. Preference should be given to those varieties which were obtained by cold pressing. Fish cooked in this oil is very useful for the skin. Besides, this is quite a dietary meal, which can be recommended for dinner.

A garnish can be a fig. By the way, the diet must necessarily include whole grain cereals. Another one should not forget about bread, it's better to have rye meal. And that's all there muffins and buns are poor in vitamins and trace elements, but very rich in calories.

If you strictly follow the diet, replace the grain side dishes for cooked vegetables. On the latter, incidentally, must be treated separately.

Vegetables and fruits every day

Prepare the vegetables need for special rules that will save the maximum amount of vitamins and trace elements. Vegetables should be boiled in an enamel pot with a tight-fitting lid, which prevents access of air. The air contains oxygen, which possesses a high oxidative capacity. It simply destroys certain substances, such as vitamin C. In order to protect "askorbinku" from oxidation, it is necessary to block access to air.

That is why vegetables should be boiled in a sealed pot. Do not every five minutes to check the readiness of vegetables, poking them with a knife.This is, firstly, make the hostess once again lift the lid. And secondly, from the "wounds" left by a sharp blade, will be "washed out" and vitamins. It is better to try to keep in mind the time commitment of each vegetable.

There is one more nuance on the lid. It should be opaque, because any vegetables to cook in the dark. The fact that light promotes the degradation of vitamins.

But try as he might, in fresh fruits and vegetables vitamins more than boiled. Therefore, every day should consume 600-700 grams of raw fruits and berries - they completely cover the body's need for vitamins and trace elements.

Select range again is individual and depends on taste preferences. But there are fruits that deserve special attention. First and foremost is the supply of vitamin C, which is required and the skin, and nails and hair.

Excellent source of this substance is a kiwi. A little fruit covers almost daily need to "askorbinke. But, first, not everyone loves kiwi. Secondly, some, such as diabetics, it is simply impossible. In the third this fruit allergy.

In this case, you need to pay attention to citrus. They also contain large quantities of ascorbic acid, although much smaller than the kiwi. In order to get enough vitamin cherished, a person should eat 2-3 oranges a day. They will be an adequate substitute for a large red grapefruit, or one lemon.

But you will agree, it is difficult to eat on the day such a huge amount of citrus. It is not only a severe blow on the wallet, but also a large burden on the stomach. After all, lemon and orange contains a large amount of acid, which is harmful for enhanced gastric secretion. So citrus should be combined with other sources of vitamin C.

You can lean on lingonberries and cranberries - they contain a mass "askorbinki. And still it is not only in fresh berries, but also pickled. A lot of vitamin C is found in peppers, parsley, cabbage. And, of course, can not forget the apples. They also present a significant amount "askorbinki. Most of it in acidic fruit - for example, in Antonovka. Anyway, in the winter varieties of vitamin C more than earlier. So in early spring apples must include in the diet of each of us.

Sulfur and silicon hair and nails

A separate discussion deserve products that contain sulfur and silicon, necessary for normal growth of hair and nails. A lot of these micronutrients in tomato juice. Its definitely need to include in your daily diet.

It is important to observe portion. That is, do not gulp drink several glasses of juice at one time. It is better to prolong the pleasure for the whole day - half a cup to drink for breakfast, lunch and half a glass instead of dinner. Agree, it is useful not only for nails, but also for shapes.

By "silicon-sulfur" products are and seafood. This is a shrimp, mussels, crabs and squid. Their meat is an excellent source of protein and micronutrients for all conceivable. It is useful so that all of us can recommend a daily intake of these delicacies. But there is one big "but" - the cost. Price seafood often exceeds all conceivable likelihood, and therefore, these products can afford not to all. But despair is not necessary - because there is seaweed. On the contents of trace elements, it is an adequate substitute for oysters, squid and crab. But protein is not here. But they may well be to fill the usual meat. When to him make a side dish of seaweed, then the body will get virtually all the same as what is found in seafood.

p align = "justify"> Not all meat is equally useful

A few words should be said about the varieties of meat and methods of preparation. There are subtleties. First of all, we want to avoid animal fat and rich broth. Preference should be given to "lean" beef, veal, rabbit, turkey or chicken.

In the case of a bird, it's best is not dark and white meat - it very well digested proteins. Is important and how to handle the product - it is preferable to grind, as the stuffing is digested more easily than a solid piece.

Meat dishes should drink the juice - orange or a pineapple. It contains a sufficient amount of vitamin C, which promotes absorption of many trace elements contained in meat. In particular, ascorbic acid is essential for a good iron absorption.

To increase its digestibility can be and with the help of pomegranate juice. His need to buy a glass bottle. The drink can be stretched to 5-6 days, provided that it is stored in the refrigerator. Juice should be diluted with cold boiled water in a 1:2 ratio and drink through a straw to acid is not damaged tooth enamel. This is a great way to recover the deficit of ascorbic acid and trace elements. Drink refreshing complexion, increases vitality and great impact on the hair and nails.

For those who do not like juice, can recommend a red wine, but not more than 100-120 ml. But the meat drink tea or coffee do not. These drinks contain a substance that severely limit the absorption of iron and some vitamins.

So, for the normal state of health should be a normal, balanced diet. Use different products and not go to extremes such as purely vegetable or purely meat diet. Another option is losing more than hunger. They also impact on health and mood, and appearance. The skin becomes grayish hair - dull, and nails - brittle. To bring myself up, you need every day to eat 600-700 grams of fresh fruits and vegetables, cook meat, fish, cereals, juice drink and do not forget about the sea cabbage. Then everything will be fine.

Chief Dietitian St. Petersburg, Russia Academy of AEN, professor, head of nutrition and dietetics with the clinic medical supply St. Petersburg Medical Academy. II Mechnikov Vladimir A. Dotsenko.

The Source: CNN

Константин Дятлов

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