Proper nutrition: What, when and how much. Proper menu for day: How should I eat during the day? The main meal in the afternoon

How to eat during the day?

Meal is an integral part of life for us, otherwise we do this affects our health. We invite you to familiarize yourself with the basic rules for meals. Observing these simple rules, you save your stomach in excellent working condition. Food Reception Rules:

2. Meals should be started with vegetables or fruits as salads or entirely. Vegetables and fruits stimulate the work of the digestive glands and are a kind of warm-up for the stomach.

3. Do not take food immediately after physical exertion, as well as after or overheating the body. It is best to make a clock break and only after that.

4. It is harmful to constantly drink food with liquid, except when the food is very dry.

5. Immediately after meals, it is impossible to load yourself to physical work, it is best to make a half-hour break. It is not recommended to relax in the lying or sitting condition.

6. It should be not in a hurry, and chewing thoroughly. Breakfast and dinner should last at least half an hour, and lunch at least forty minutes.

How to eat at work?

Many believe that it is impossible to combine a healthy lifestyle and work, but it is not. One of the causes of the diseases of the gastrointestinal tract is incorrect meals during the working day.

If during working hours you often and for a long time you are indoors (for example, in the office), it should be eaten by food rich in protein (fish, meat, legumes). Digesting, these products are accelerated in the body and, therefore, its activity.

People who are occupied by mental labor need, have a chocolate tile and a cup of black coffee with them. The combination of chocolate and coffee perfectly calms the nerves, enhances brain activity, relieves his headache and helps to cope with fatigue, the more it is much safer than cigarettes, pills or energy.

Fat food is not always the enemy number one, sometimes it is useful. If the work is associated with physical exertion, the muscles require a constant feeding in the form of fats, which in the course of work are burned in large quantities. Therefore, in this case, the fat meat dish will be much more appropriate than vegetable salad. Typing right and work will seem to you with solid pleasure.

There is a huge amount of diets, allowing you to lose weight. But for some reason, few people think that quite competently and with the mind to approach the issue of nutrition, and no limitations simply do not need. There are certain rules that should be adhere to, then not to cry on scales, and also exists. How to eat right?

Follow the size of your portions. If you briefly - eat less! And at home, and away, and in the publication. Refuse severe salad - replace it easy. And share the main dish with the girlfriend (friend).
Discard large plates at home. Take a smaller plate. And portions, respectively, superimpose smaller. Remember that the body does not need so much food as you used to impose. Enough so that you felt a little later.
We eat much more if the meal takes place by watching the movie on TV (proven by scientists a fact). Learn to perceive the food process as a car refueling. How much fuel do you need the car to go? We refrained, and go ahead.
Try to plan your menu At least a day forward. And even better - for all week. On the eve of the working day, think - what exactly will you feed your body? Pour yogurt and a pair of fruits in order to quench the hunger and do not run to the store behind chips and chocolates.
To make a menu for yourself for a week, stick to it. Buy all products in advance. Stick to the refrigerator your menu and eat only what is specified in it. "Excess" products hide so that there is no temptation to intercept until dinner a couple of Roganikov Krakow or smoked ham.
Drink more water. This is the basis of proper nutrition. At least one and a half liters per day (soups, juices, tea-coffee are coming separately).
Be sure to breakfast in the morning. Breakfast should not be hard, but it is obliged to contain those nutrients that will help you calmly hold out before lunch. Dairy products and fiber are mandatory. See.
Strictly stick the power mode. If there is still a couple of hours before lunch, but I just want to be unbearable, and you are ready to run behind a hamburger, take an apple, a pear or a banana. Drinking fruit - it will not bring harm, and the feeling of sharp hunger will let go.
Eat a lot of vegetables and fruits. Everyday. Each reception. Green vegetables are most useful - Chinese cabbage, salad, romal, broccoli, cucumbers, zucchini, celery, etc. It is them that contain the maximum number of the necessary vitamins and ensure the uninterrupted operation of the gastrointestinal tract.
Avoid fruit in syrup (canned) and cheap fruit juices. Reduce sugar consumption with tea and coffee. Sweets, if possible, replace fruit, candied fruit, dried fruits, bitter chocolate.
Twist salt consumption minimize. In some cases and refuse at all. For example, vegetable salad, fastened with oil, does not affect the lack of salt. Again, the cooked egg can be used without salt.
Exclude incorrect carbohydrates (sugar, rice, flour) and enter healthy (fruit-vegetables, legumes, wholebreaker bread).
Do not forget about the fiber! The minimum number per day is about thirty g. Look for it in whole grains and vegetables.
Change harmful fats for useful - on nuts and avocado, olive oil and pumpkin seeds, fish, etc. Reduce, if possible, to zero use of red meat, all-milk products, as well as fried, cookies, margarine, etc.
Protein is indispensable. This is the source of our energy. We are looking for it in fish, beans, nuts, eggs and tofu daily.
Vitamin D and calcium (dairy products, beans, leafy vegetables) - without them anywhere.
Categorically avoid catering. Prepare yourself! Not semi-finished products, but "first, second and compote". You can cook in advance and put in the freezer, it will save time. And money - and suppressed.
Caloric products use exclusively in the morning. In the second - only lungs.
During the day, try to burn calories more than you use per day. Get a notebook for the first time to see the "arrival consumption" of extra kg.
Avoid fat-sweet-acute-salty.
Any nutrition restrictions do not make sense without exercise. If you do not want to become an old woman ahead of time, then combine your proper nutrition with correct loads. Then your skin won't wither, and the muscles will not weaken.

What is right for breakfast, lunch and dinner?

What you need to eat for breakfast

This energy feed is the basis of the whole day. Breakfast is not postponed on the hips and processed into clean energy. Requirements for the right breakfast:

Buns, sandwiches, toasts and croissants - Down. They only tire the body, which after such breakfast wants back to bed.
Breakfasts for breakfast - unnecessary . Exception - buckwheat.
The main part of the breakfast should be fruit. Moreover, in the summer. In winter, you can replace them with dried fruits.
Be sure to include in the morning meals yoghurt, ryazhku or cottage cheese .
Milk in pure form for breakfast can only be used until six in the morning. For example, with cinnamon - it provides vigor.
Perfect breakfast - fruit salad , refilled by yogurt or ion. You can also add berries and nuts.
On the second breakfast you can eat porridge (for example, oatmeal), fruit and a small piece of bitter chocolate.

What you need to eat for lunch

Most of yours, we dine very quickly, not much thinking about what we eat, and throwing "in the firebox" what is at hand. Because the work is waiting. And this meal requires a serious approach. And of course, the sandwiches at dinner do not fit at all. In the extreme case, you can order a lunch to the office or find a dining room with hot lunches. Requirements for the correct dinner:

At lunch you can not limit yourself in food But this meal should not happen later than two hours of the day.
On the first one can eat, for example, borsch, on the second - buckwear garnish and two hundred grams of chicken breast. Do not forget about the salad (only fresh vegetables) and restless bread. On the third - compote or juice from fresh fruit.
Avoid smoked and fried meat at lunch . Replace it with meat on a pair and plenty of vegetables.

What do you need to eat for dinner?

How does dinner usually go? We are founding all and more (and without a dessert), after which you get on the sofa to the TV, so that all this is an abundance of food to digest. Moreover, while you come from work, while you cook dinner, while you collect the whole family at the table - the arrows of the clock confident to ten in the evening are selected. As a result, the night of us goes to digest food, instead of rest. So how should it be? Requirements for the right dinner:

Dinner should be easy. The optimal time for dinner is no later than four hours before sleep. Preferably - hours at six pm.
For dinner do not use gentlebob - They need to be in the morning.
The best dishes for dinner is stewed or raw vegetables . Of course, not meat with fried potatoes and a huge piece of cake.
Before sleeping, you can drink warm milk , flavored spoonful of honey - it contributes to a calm sleep and rapid falling asleep.

Proper menu during the day

Since morning:
A glass of water immediately after you got up from bed. Get yourself such a habit.
Breakfast:

A pair of dried loaf.
Fruit salad with yogurt.
Or vegetable salad with vegetable oil.
100 g of cottage cheese (cheese).
Tea, coffee, you can with milk.

Lunch:

100 g of berries (fruit).
Natural juice.

Dinner:

Soup (lean, fish, vegetable puree, or on low-fat broth).
About 150 g of fish, turkey or chicken (not fried). Baked or stew. No "delicious" skins and crusts! For example, salmon skewers or turkey stew.
Salad (fresh vegetables only!) With vegetable (olive) butter.
Garnish - a maximum of four tablespoons. Preferably, it is generally refused to refuse it, replacing a greater portion of salad. Either stewed vegetables.

Afternoon person:

100 g of berries or fruit.
Tea-coffee, juice or water. You can a non-fat yogurt. Choose.

Dinner:

A pair of dried loaf.
Any vegetables. Better, if you follow the "traditions": Fresh vegetables and vegetable oil.
100 g of cheese or cottage cheese, plus boiled egg.
Boiled (baked) chicken (turkey) breast. Or boiled (stew) fish.
Drink at will.

Overweight is the Beach of our time. They suffer from both women and men. And all because of the wrong nutrition and hypodynamia. Although some people manage to keep a slim figure and vigor throughout the lifetime, and all because they know how to eat in the morning, day and evening.

Morning menu.
Evening menu.
Some rules.

Morning menu

Breakfast and the second breakfast is almost half of the daily calorie diet. If, in the day, the girl eats 1200 kcal, then about 500 kcal is given to this meal.

Breakfast is the first meal after a long night interruption. In addition, it should provide the body with energy for the first half of the day, fill the reserves of nutrients, water, vitamins. Therefore, snacks with coffee and a bun are, of course, nice, but not useful. For breakfast, there is a scrambled eggs, porridge (best of all oatmeal), bacon, cottage cheese - that is, products that contain many complex carbohydrates and proteins.

Since in the morning most people do not care about the usefulness of their diet, since the brain is still sleeping, here are some delicious breakfast options for lazy people and fast food fans:

. Harvest sandwiches. As a filling is suitable: boiled breasts, pate of red fish or tuna and eggs, vegetables (tomatoes, cucumbers, salad).

. Energy Cocktail from Natural Yogurt (as an option - kefir, milk), bananas, chocolate, cherries.

. Fried eggs with vegetables or cheese.

. Sweet oatmeal with honey, berries and nuts. And the more additives - the better.

You can enjoy a cup of tea or coffee with an energy cereal bars, hematogen, yogurt or fruit.

It is best if it consists of a full-fledged menu: snacks, first, second. Salads, soups and broths, baked meat and fish, all sorts of rolls, cutlets and meatballs with a side dish - all this is an excellent lunch option. The main thing is that it be diverse, quenched the need for proteins, fats, carbohydrates and vitamins was not too calorie and contained smallerly harmful products.

Dessert is better to eat as a separate meal in a couple of hours. Sandwich with cucumber and tea, some black chocolate or fruit will become an ideal solution.

Evening menu

In the question "How to eat in the morning, afternoon and in the evening?" Many are interested in the last eating, because it is not clear that you can eat that it is impossible to choose calorie and when you land dinner.

The evening table menu should be nutritious enough, but easy. Fat, sweet food, as well as the one that needs a lot of time to digest, it is better to postpone at another time. Easy salad, baked vegetables and meat, simple soup puree perfectly fit the evening diet.

The calorie of dinner should be 30-40% of the total, and you need to sit at the table a few hours before sleep.

Some rules

There are some simple rules about how to eat in the morning, day and evening. Performing these simple recommendations, you will never get better and save the vigor and health for many years.

. Do not eat before bedtime.

. In the first half of the day you need to eat 10-20% more than in the second one.

. Sweet, flour, sharp and salty, if it can not be completely excluded, it is necessary to eat up to 12-14 hours of the day. In the second half of the day, such food contributes to the stress of fluid in the body and obesity.

. Fruits are also better to eat in the morning, there are many fructose in them - and this is sugar, that is, simple carbohydrates.

. 2-3 liters of water per day - compulsory rule.

. Learn to count calories, at least approximately.

. Get out of the table a little hungry, the saturation signal goes into the brain is not immediately, during this time you can eat a lot of extra.

. If you have a choice to eat delicious or useful - take the second. Especially useful too can be done delicious, the main thing is to make it right.

. Be sequential, stick the power mode.

Balanced diet has a positive effect on the entire human body. After 2-3 weeks of proper nutrition, you will noticeably convert. Your hair, nails, leather, teeth and all internal organs - will receive all the necessary and useful components from food every day, and your health will be strong, and the mood is excellent. The diet for a week is simply, if you know the basics of proper and balanced nutrition. Every day we need a sufficient calorie, for good livelihoods. The number of proteins in the daily diet should be 20-30%, 50-60% carbohydrates, 10-20% fats so that you have energy for all day, and your figure was slim, and muscles in good shape.

Useful food

The list of useful products that should be every day in your diet:

Vegetables;
Fruits;
Berries;
Dairy products with a small share of fatty;
Fish and seafood;
Non-fat meat, bird;
Porridge, cereals, pasta from solid varieties;
Chicken eggs;
Products with vegetable oil: olive oil, etc.;

Harmful food

List of products to limit:

Baking, dough, white bread, snob;
Sausages, sausage;
Mayonnaise, fat content sauces;
Canned meat;
Egg yolks;
Products with lots of fat animal origin;
Semi-finished products, fast food;
Alcoholic beverages;

Harmful food is desirable to exclude from their diet completely, or in one day for weeks let yourself, something from the list of harmful meals to unload your nervous system and relax.

Look helpful video number 1:

Proper menu for a week

Monday

Breakfast - buckwheat porridge, boiled egg, apple.
Lunch - chicken in the oven, salad of vegetables.
Afternoon person - cottage cheese, delicious berries.
Dinner - corn porridge with cheese and vegetables.

Breakfast - cottage cheese with sour cream or yogurt, honey, fruit or berries, toasts.
Lunch - Pilaf, Fresh Cucumbers or Tomatoes.
Half date - loaf with cheese and juice.
Dinner - low-fat meat and grilled vegetables.

Breakfast - oatmeal with pieces of fruit, tea green, apple.
Lunch - borsch with greens and sour cream, chicken fillet, Borodinsky bread.
Afternoon person - no fat yogurt with nuts.
Dinner - stuffed zucchini, fish in a grain.

Breakfast - cottage cheese casserole, orange, cocoa.
Lunch - potato mashed potatoes with chicken cutlets, tea.
Afternoon school - grapefruit, handful of nuts.
Dinner - low-fat meat in a slow cooker, fresh vegetables, compote.

Breakfast - Kissel with oatmeal and cheese.
Lunch is a diet pizza, a salad of vegetables, Morse.
Afternooner - fruit salad.
Dinner - baked chicken with vegetables, tea.

Breakfast - lazy dumplings or cheesery, black tea.
Lunch - stuffed eggplant, fish fillet with lemon.
Afternoon snack - apple or banana, juice.
Dinner - tuna salad, chicken fillet.

Sunday

Breakfast - omelet with greens, tomatoes, fruit juice.
Lunch - rice with chicken cutlet, vinaigrette, tea.
Afternoon snack - yogurt, kissel.
Dinner - Fish for a couple, Vegetables, tea.

Failure - useful for the health of every person. The useful diet should be divided into 4-5 foods every day. It is necessary to eat every 3 hours in moderation, i.e. Get up from the table with a feeling of lightness in the abdomen. Many people have saturated weekdays: study, work, sport, and difficult to fully eat, lacks time. Then buy yourself comfortable containers for food and prepare at home in advance, and then take with you for the whole day. We are writing correctly every week, and very soon you will feel the results - there will be ease and normalizes the weight.
Do not overeat overnight. If you perform the first item, then in the evening there will be no hunger to torment you, because during the day you received all the necessary calories. But if you still want to eat before bedtime, then drink a glass of water or milk 0.5% fat or kefir. Then the feeling of hunger will leave you alone, and you will sleep like a baby - a strong sleep. Ideally - try to dinner right 3 hours before sleep.
Every time sitting at the table, eat vegetables. In vegetables, many useful components, vitamins, fiber. Vegetables are useful for proper digestion and metabolism. You can easily diversify your own menu, because vegetables have a huge amount, for example: cabbage, tomatoes, cucumbers, radish, broccoli, beets, onions greens and many others.
Drink enough water per day. 15-30 minutes before receiving food - drink 200 ml of water. While eating, it is not desirable to drink, you dilute gastric juice. After eating, after 1-2 hours you can drink clean water. Daily norm per day, about 1-2 liters of water so that your body makes a sufficient amount of clean water for good vital activity of all organs. If you are playing sports, then in training days you need to properly drink during training, every 15 minutes - a small amount of water.
Reduce the amount of simple (sweet) carbohydrates. Carbohydrates are simple (fast) and complex (slow). Capless carbohydrates include porridge, rice, buckwheat, pasta from solid wheat varieties, etc. For simple carbohydrates include candy, baking, cakes, flour, sweets, sugar. Simple carbohydrates are quickly absorbed in the body and with their excessive amounts, they are postponed into subcutaneous fat. Drink complex carbohydrates, and your figure will be wonderful. The diet of the correct nutrition will improve your immunity, will strengthen the protective functions of the body from exposure to external factors.

The human body works in its inner clock, which experts are called daily biorhythms. Schedule from each of us, but general patterns are also traced. The fact that we are good in the morning, in the evening can deliver problems. Alone and the same food, eaten at different times, is irregnorated on the body! If you want nutrients to be pulled out completely and have not been postponed "about the supply" in various places, remember when it is better to have certain foods!

Sweet yogurt with fruit slices, kefir or ryazhenka - not the best ideas for breakfast. When you are hungry, the level of hydrochloric acid in the stomach is high, and the lactic acid contained in the milk products lowers it. This prevents the normal absorption of food and can lead to problems with digestion.

Best time: Equal milk products are better to eat after eating when the acid level in the stomach is low. It is especially important to adhere to this rule if you like an "sour milk" with probiotics. So that the useful microflora settled the intestines and strengthened health, she needs favorable conditions.

Potatoes

Potato mashed potatoes for dinner is also harmful as fried potatoes. All because this vegetable has a high glycemic index. Potatoes are quickly absorbed and gives energy, but soon makes you feel hungry. But ahead - a whole night! And if you combine potatoes with fats, it is fraught with an increase in weight.

Best time: Experts advise eating potatoes for breakfast. Due to the fact that it is rich in carbohydrates and contains both soluble and insoluble food fibers, it is easily absorbed and prevents the appearance of constipation. In addition, in potatoes a lot of vitamin B6 and a high concentration of potassium, which is good for the prevention of cardiovascular diseases.

White rice, just like potatoes - a source of fast carbohydrates. If you stick to the diet, or just dream of losing weight, you may have to give up him for dinner. To night I did not have to run to the refrigerator for something delicious, but terribly caloric.

Best time: Rice is well a day for breakfast or lunch. You will receive an energy charge to perform current tasks and can safely go on business. And if you know that in the coming hours there will be no snack, combine rice with protein food - for example, a sliced \u200b\u200bof fish or meat.

Apples

Apples and other fruits containing fruit acids should not be replaced by the main meal. Hunger they still do not quit, and the appetite will play no significant. Using an empty stomach fruit, you will increase the acidity of the stomach, which can lead to discomfort, pain and cutting.

Best time: Apples are perfect food for snacks scheduled between the main meals. They contain pectins that improve the work of the digestive tract and accelerate digestion. And in bulk apples a lot of vitamins!

If you want to eat at night, nutritionists advise paying attention to fresh fruits and vegetables. At the same time, the banana, due to high calorie and nutritionality, seems like a better dinner. But this is only at first glance! If there are banana on an empty stomach, due to the high concentration of magnesium, it can lead to a stomach disorder.

Best time: An ideal moment for eating bananas - after eating. Studies have shown that this fruit helps to improve digestion and curb appetite. In addition, the banana is good and in the first 20-30 minutes after exercise. Athletes are often resorted to it to close the "carbohydrate window" after sports activities.

Orekhi

Nuts are known for a large number of useful fats, protein, fiber and other nutrients. Together they help to warn heart disease, as well as feel sat longer. But to fell nuts on the night - a bad idea, because it can lead to an increase in weight.

Best time: If you do not want to gain extra kilograms, eat nuts during the day as healthy snacks. At the same time, take into account the total daily calorieness, it is not worth exceeding its norm.

Cherry tomatoes, pink, red and other tomato varieties are better to exclude from the evening menu. They contain pectin and oxalic acid that can cause a stomach disorder, bloating and disrupt your sleep.

Best time: But the eating of tomatoes for breakfast is not only tasty, but also incredibly useful. Thanks to the content of fiber, tomatoes improve digestion and accelerate metabolism.

Meat

Meat and products from it are very nutritious, but for the stomach such food is heavy. Experts note that at least 4-6 hours is spent on the full absorption of meat the organism. If you regularly use it in large quantities for dinner, it can turn into an indestructible stomach and problems with the gastrointestinal tract.

Best time: Meat - perfect food for lunch. It has a lot of iron and protein that help relieve fatigue, improve efficiency and contribute to the restoration of the muscles. One serving of meat will provide the body with the useful substances and launch the processes of restoration and growth of muscle mass.

When it comes to proper nutrition, you need to clearly separate the useful sweets from potentially harmful. So, oil cream cakes, bakelines and jams with jams are difficult to call useful food (except for mood), but the natural marshmallow, shepherd and marmalade is quite another matter! But even they need to use moderately.

Best time: You can afford sweets in the first half of the day as a dessert. Replacing them the main meal - a big mistake that can be fatal for your figure.

Dark chocolate

15-25 grams of dark chocolate per day help reduce cholesterol levels, control blood pressure, improve blood circulation and increase brain performance. In addition, dark chocolate affects appetite, causing us to feel sat down a little longer. But it is also a rather calorie, so in the evening, when you are already preparing to sleep, they are better not to indulge.

Best time: Dark chocolate varieties seemed to be created for vigorous morning. In addition to the main welcome, they will delight powerful energy and improve the mood. And what else is needed for a productive day?

Pasta as a garnish for dinner - food delicious, but calorie. But if you can afford liberty in a diet, it is not necessary to give up it. After all, such products are useful!

Best time: The fiber, which is contained in the fighter of wheat solid varieties, requires the body for the normal operation of the digestive organs. A low glycemic index typical of solid varieties is optimal for sugar diabetes.

Buckwheat

Buckle is often referred to as the favorite lord of women. This complex carbohydrate causes the body to spend a lot of energy on her assimilation, which in a tandem with low calorieness, playing his hand to all losing weight.

Best time: There is a buckwheat when you please, the only exception is the night. By evening, the organization slows down the metabolism, so even useful food at that moment is undesirable.

Expert comment

Waking up sweet in the morning, some people are aware of the reluctance to have breakfast. Although they understand that by going to work, the next time meal can be strongly delayed.

What if you don't want to have breakfast?

After the awakening, drink a glass of water, you can diversify it with such additives as ginger, lemon, honey, mint, cucumber.

Water will help to prepare the gastrointestinal tract for work, and after a while you can start breakfast.

Use slow carbohydrates in the morning. It is most vegetables, legumes and croup, as well as solid fruits. The blood sugar level will change slowly, and you will always be saturated for a long time, which will avoid snacks or not always relevant feeling of hunger at the meeting.

Eat sweet to noon

Sweet tooths should choose time for delicacy to 12 days. The fact is that fast carbohydrates, and they include sweets, quickly change the level of blood sugar, instantly give energy, which also goes away for two hours. You can use rapid carbohydrates when you need a quick replenishment of energy.

Be careful to the fats at any time of the day.

Fats should be chosen not by time of use, but by their utility. Avoid fast food ready for the use of products, chips, crackers, donuts - whenever they contain fats harmful to the body, which form plaques on the walls of vessels, cholesterol, which leads to health complications. Useful fats are contained in products such as fish, vegetable oil, meat, nuts, avocado, solid cheeses. The listed products fill the omega reserves, which is important for the beauty and fortress of nails, hair, skin, and also normalize cholesterol levels.

Distribute protein consumption evenly during the day

The protein is spent on the update of the body's tissues, compensates important amino acids. The fractional use of proteins will help to support the feeling of satiety during the day. The proteins include meat, fish, eggs, low-fat varieties of cheeses, dairy products, legumes. Separately, I would like to say about the athletes who, after training, it is necessary to close the protein-carbohydrate window for 20 minutes. And at this time it is recommended to use dishes from chicken or low-fat varieties of meat, omelet or boiled egg, dairy products.

Cortisol is a key hormone of our cycle of the day, which helps our body wake up and fall asleep. When the necessary rate of cortisol is produced, then the body feels completely awake. In the morning, this hormone is at the highest level and therefore a cup of coffee in the morning suppresses it to work out, since the body gets replacing it caffeine. Usually the production of cortisol from 6 to 9 am, and the most peak accounts for 8-9 in the morning. It is a good way to drink coffee after its recession, that is, at 10 o'clock, and better after 14 hours, when fatigue is very felt after early lifting.

Bean

It is best to use them during dinner 3-4 hours before sleep. They have a lot of useful fiber and vegetable protein, which are important for the body. But in the morning or at lunch is not the best kind of carbonic food due to possible meteorism and bloating.

The main dependence on insulin is that it is generated by the body and is better struggling with sugar in the morning. Also, sugar gives us the charge of energy that is better to spend during the day, and not before bedtime. If you eaten a sweet, most often the desire to move more often, and not to go to bed. It may be one of the reasons for bad and intermittent sleep.

Alcohol

Alcohol has the same action on the body as sweet. Additionally, the risk is the risk, and all excessive food, which is more than your basic calorage, most likely will be deported in fat stocks.

Freshly squeezed juices

Do not drink an empty stomach. Acids and oils that are in fruits are irritated to the mucous membrane of the stomach, which leads to the release of hydrochloric acid. In the morning the stomach is still empty, the digestion process is started and to ulcers not far.