Favorite mode: full and lying down? Or myths about healthy eating

Healthy eating is not just about “every calorie in its place” but also about “in its time. It’s no use counting calories if you don’t have a balanced diet or if you don’t eat right. The classic question “what to eat to lose weight” can be rephrased into “when to eat what to lose weight”.

Eat your own breakfast

Myth 1. “You don’t have to eat breakfast.”

“I can’t eat anything in the morning – I just “can’t eat!” – how often do we hear such admonitions from family and friends about eating right in the morning. But nutritionists, gastroenterologists and endocrinologists are inexorable: breakfast is a must. The trouble is that in the morning we try to feed the unawakened body. “We got it up, but we forgot to wake it up…” – You’ve heard that saying?

And if you don’t even feed yourself..? The opinion of experts on rational nutrition is as follows: You have to “earn” breakfast, that is, to do something useful, to work up an appetite.

For example, people who live out of town or walk their dogs in the morning don’t usually have this problem. For others, the need to “earn” breakfast means that they have to get up about 30 minutes earlier. Terrible?

Believe me, it’s worse not to eat breakfast day in and day out. Breakfast is absolutely necessary, if only because skipping one meal starts the process of accumulating fat. The body gets the signal: “no energy supply, we have to make a reserve.

In addition, it is proved that those who do not eat breakfast, much more at lunch and at dinner. “Oh, I did not have breakfast today,” you hear from a friend ordering a five-course lunch. But before the lunch break, you were drinking coffee together in the workplace. With what? With buns… And, mind you, didn’t consider it a breakfast event!

Myth 2. “Breakfast should be light a variant – dense .”

For breakfast, the body must get enough carbohydrates, proteins, vitamins, fiber. All of these can be contained in a fairly light or rather dense breakfast. The upshot is that breakfast is supposed to be balanced.

Protein is rich in low-fat milk, cottage cheese, cream cheese, nonfat yogurt. “Useful” carbohydrates and fiber are in whole grains of cereals, which means – in grain bread, bread from wholemeal flour or bran, bread with added cereals, whole grain cereals.

Porridge on water or skim milk is the foundation of a good breakfast, but there isn’t always time to cook it. An alternative – a healthy sandwich: on white bread, in which you can almost limit yourself, instead of sausage – a piece of salted fish, vegetable caviar, liver pancakes, low-fat cheese – and always with fresh vegetables on top: cucumber, tomato or pepper slices, fresh herbs will not only decorate the dish, but also make it healthier.

If you are using regular bread – toast it in a toaster, in this form it is absorbed better.

It is not necessary to eat everyone’s favorite eggs in the morning, omelets, sausages, sausages, except once a week, you can indulge in fancy scrambled eggs with vegetables.

An indispensable component of a good breakfast – fresh, frozen or, in a pinch, canned fruits and berries. You can whip them in a blender with natural yogurt and a spoonful of honey – you cannot buy such delicious fruit yogurt in any store! Of course, you can replace the fruit with freshly squeezed juice – fruit juice or, for example, carrot juice.

Myth 3. “A cooked breakfast is the salvation from trouble?”

Cereals, granola, crispy balls and stars, instant cereals – all supermarkets are trying to save our morning time and give us a well-balanced and nutritious breakfast, just as the packages say.

Unfortunately, all of these products are not known to be nutritionally sound. For example, cereals are most often made from a single type of cereal, and most often from corn or wheat, although from all points of view oats, buckwheat, millet are healthier – and, of course, whole grains: if buckwheat – then kernel, if oats – that “herkules”, which is cooked not 1-2 minutes, but more, that is, not thermally processed.

Muesli containing not only cereals usually a mixture , but also nuts, pumpkin and sunflower seeds, dried fruit is a better option for breakfast, but only if the mixture is not fried with added sugar on the package usually write “with added honey”, but only hard to believe ..

For crumbliness, the granola is treated with infrared technology, which is generally harmless. Instant cereals “suffer” from an excess of sugar. In addition, they contain many ingredients that have nothing to do with healthy eating: flavorings, flavors, and the cereal itself in the porridge from the bags has already been treated with steam, that is, has already lost most of the nutrients.

Nutritionists recommend not buying such products for children, and for yourself as a last resort, keeping in mind that the simpler the composition, the better.

One more important point: what to fill all these gastronomic “helpers” with? Most people use whole milk, but low-fat kefir, sour milk, natural juice or skim milk are much more helpful.

IF YOU HAVE NO DOG… So how do you “work up” your morning appetite and make breakfast desirable??

1. The simplest thing is exercise. Talk to yourself affectionately: “it’s only five minutes for my only health…”. If you start doing this, you’re sure to feel the gratitude with which your body responds. You could do the whole 15 minutes. And, as the saying goes, “get to the waterworks.”!

2. Do some chores at home. But not in a hurry, but planned. By the way, there is a whole system of home care, called in the U.S. “fly lady” – literally translated – “flying lady”. This system says you only need 15 minutes a day to keep your house in order. The apartment is divided into small “zones” say, furniture fronts, baseboards or tile and each day that particular zone is cleaned. It’s quite realistic to manage it in the morning – it’s both exercise and mood and… a well-deserved breakfast.

3. Actually cooking breakfast – for the family or for yourself, your favorite. But not just any breakfast, but a thoughtful, original, healthy one. Everybody will eat, but you will not have time? Take it with you – as an alternative to buns.

Share your lunch with a friend

Myth 1. “Abroad, no one eats soup – and we don’t have to.”

And what about that soup, which “came from Paris in a pot right on the steamboat”?? No, of course Khlestakov himself did not eat such a soup, but to hear that it happens – heard. In the 19th century, mind you!

Much has been written about the benefits of soup, and in good old Europe, soups are eaten – only they prefer to make them pureed. With modern sets of products and modern household appliances to prepare a soup puree is much easier than a second course, which means that the excuse “there is no time to cook soup” is a thing of the past.

“The Consumer recommends: in our newsroom we’ve long been using a multicooker to prepare lunches in the office. The ingredients are simple – vegetable mixes, rice, pearl barley or buckwheat, a little seasoning, soy sauce, stew – whatever you like! Quick, tasty, and healthy.Frozen vegetable mix you can make your own for the week, spread into bags – and into the freezer! Cooked a few minutes or cooked in a steamer, put in a blender, add a little cream, vegetable oil or broth – you can not think of a faster!

Soup will prepare the stomach to take in a second meal – even if it’s not quite right – like fried, or just a meal in itself. Sprinkle European mashed potato soup with herbs, make croutons to go with it – you will be the envy of Paris!

Myth 2. “Lunch – especially at work – can be replaced by a bun, sandwiches, instant noodles.”

But that’s a shortcut to fast food! Of course, we should take every opportunity to have a normal lunch at work. You must have noticed: there is almost always an employee in the team who brings home-cooked meatballs, homemade salads and even soups. In 90% of cases, it is people who have serious problems with the digestive organs or the endocrine system, for whom such a diet is a vital necessity. Sure, tea and a bun are sacred, but not instead of dinner.

If you can – go to the canteen or a cafe, but if not – follow the example of poisoners, take lunch with you. Remember that days spent at work add up to years, not eating out for a few years – that’s what you make your money for?

Give dinner to the enemy

Myth 1. “Dinners make you fat.”

Popular “minus dinner” diet, the meaning of which lies in the rejection of food after 5 or 6 pm, of course, effective in terms of shedding extra pounds. How harmful it is, they usually prefer not to say.

Leading nutritionists encourage not to rush headlong into starvation 5-6 hours before sleep for one simple reason: if the body does not get food for more than 12 hours in a row, it immediately begins to “sound the alarm” and recycle into fat all that a person eats then.

It’s grouse and pineapple time. Eating fruit after the main meal for “dessert” is a relic of Soviet catering and the total deficit. Numerous studies suggest that many fruits, “lying down” on heavy protein and fatty foods lead to putrefactive processes in the gastrointestinal tract. Therefore, you should not “eat pineapple” immediately after “chewing grouse”.

It is possible to lose weight in this situation, but this process will be physiologically wrong, destabilizing metabolism, while a balanced diet involves the restoration of a proper metabolism. Giving up dinners may cause muscle mass to begin to “go away,” while insidious fats will be burned slowly.

Also, such a regimen really damages the nervous system. Most doctors believe that there is no “crime” in having a light dinner 2-3 hours before going to bed, especially if you manage to walk around a little in the air before going to bed.

The main principle of such a healthy dinner – do not eat so-called “slow” – aka fat-forming carbohydrates – sugar, flour, cereals, potatoes. Meat, fish and vegetables, salads but not with mayonnaise , light soups and non-fat cottage cheese are excellent choices for dinner.

Remember that you rest at night, but your liver is working “in regular mode” – let it “breathe”.

Myth 2. “You should only eat fruit or yogurt for dinner.”

Dietitians advise to give up this venture simply because a small portion will not nourish and restore strength – only annoy the appetite, and a large portion of these, of course, healthy foods, will contain so much sugar, which will bring to naught all efforts to bring a normal dinner at the expense of beauty.

But there are some things you can and should eat in the evening: cottage cheese, fat-free cheese, and other dairy products. The fact that calcium, which it is so rich in, is best absorbed by the body at night!

No to snacking?

This is another myth. Nutritionists from different systems of food are unanimous in one thing: you should not go hungry for more than three hours during the day. And if “breakfast is long gone and dinner hasn’t even thought to start”, you can, and should, take a bite to eat!.

However the snack does not pursue the purposes to make the person really sated and this is what the absorption of sandwiches and chocolates leads to , to cause the appetite a pear, an apple, an orange – everything that increases acidity or to discourage appetite completely confectionery will do exactly that .

Snack should keep the body “afloat” in terms of energy, nutrients and… positive emotions. Suppose you had a hamburger on your break. Of course, it helped “to soak the worm”, but in terms of nutrition and benefits – it’s nothing, in terms of gaining guilt for their bad eating behavior – a complete “success.

Eat an apple and you’re hungry. Familiar?

Of course you should eat fruit. But nutritionists advise to eat them 30-40 minutes before the main meal. In this case they will stimulate the appetite just in time, and they have time to be partially digested and leave the stomach, creating there a favorable environment for lunch or dinner.

What to snack on?? Experts in the field of healthy eating believe that it is best to feed on nuts and dried fruit, or, say, to eat a small sour fruit – a banana or mango – or a vegetable.

Light dinner with Morphy Richards

They say happy people rush to work in the morning and go home in the evening. The hard and hectic day is over and you don’t want to sink into the hustle and bustle at home..

So you do not want, finally getting to the fridge, to eat everything that is hidden there and then feel guilty before yourself and your favorite jeans, which have long ago did not fit their happy owner ..

So what do you dream of on the way home?? A quick, light, healthy dinner is a must. Romantic surroundings, beauty and style are the second. The dear people around are the third and, of course, the most important, – because it is with them that you want to share the joy of being in a house with Morphy Richards appliances.

So, entrust the execution of the first dream to the steam cooker Morphy Richards of Fusion series equipped with the function of rapid steam for instant cooking of light and healthy dishes from vegetables, tender chicken meat, fish, etc.

And a romantic atmosphere and a real cozy evening will be created by a kettle and a toaster from Morphy Richards Designer Series Illuma 2. Their blue neon lighting in the semi-darkness of the kitchen looks extremely aesthetically pleasing, modern

and romantic at the same time, and the view of glowing blue light boiling water just captivates ..

Dinner without a cup of tea is incomplete. Brew a healthy green tea or your favorite herbal tea, and if you’re feeling spoiled, toast a small toast.

A couple of times a week you can legitimately afford such a pampering, even if you are very careful about your weight: after all, bread in the form of toast, according to nutritionists, is much easier to digest and more useful than fresh bread. Even if you dine alone, you will inevitably want to share the magic, and who knows, maybe tomorrow you will invite guests?