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Which dishes are more useful


Independent living, family or student, begins with the purchase of dishes and kitchen utensils. If there is a need to buy durable dishes, it is good to know what is durable and not dangerous to health. To live happily ever after, eat deliciously and cook comfortably, prepare yourself for a small excursion called a healthy and harmful cookware and dishes. Metal dishes:


Metal is a metal discord. Forget the “eternal” grandmother’s aluminum pots, or better yet, dispose of them for the needs of the industry. Yes, they do not wear out, it is probably their only advantage. And the disadvantages of aluminum dishes are a list. All soups and sauces containing organic acids react chemically with the aluminium surface. As a result – the formation of unnecessary salts that get into the body with food. This also applies to aluminium spoons. It’s good that these dishes have gradually disappeared from our tables.

Cast iron

He’s from Grandma’s kitchen, too. Thick-walled cauldrons and pans heat up perfectly and give off heat for a long time, contributing to uniform heat treatment. During the interaction with oil and grease, cast iron forms a thin protective film, a kind of “non-stick coating” of the surface. Therefore, cast iron is not recommended to be zealously cleaned and rubbed – then it will not rust at all, and frying will not stick to the pan. It is a pity that such a voluntary refusal to put the frying pans on the frying pans is not to everyone’s taste.

Enameled pan

Metalware also includes enameled dishes. The classics which have proved to be well proved throughout decades, too, alas, is not ideal. Why? Because the enameled pot burns milk and milk porridge, potatoes, thick soup and everything but very liquid food very well. There are, undoubtedly, its advantages – resistance to aggressive environment, attractive appearance and cheapness. If you treat the enamel carefully, not letting it burn and not dropping on the floor, there will be no chips and damage and enameled dishes will last decades.

Stainless steel

Practically the same properties have fake stainless steel dishes as well. It burns everything. It shines, it is eternal, even enamel is not necessary. There are some serious “but”. Fake low-quality stainless steel is so thin that in the first weeks of operation deforms like a foil. In addition, the thin bottom is more likely to burn than prevent. Cooking occurs almost directly on the surface of the stove – it is difficult to adjust the cooking temperature, and useless – everything is too strong boiling, splashing and burning down, after all. Besides, “high-quality” grades of steel do not rust, it is a fact, but when heated emit a lot of impurities: nickel, chrome and even copper.

All this, of course, applies only to low-quality fakes made of stainless steel.


Teflon spores flare up and down. One thing is clear – the Teflon surface is neutral to a certain extent. For example, it is necessary to protect it from scratches and mechanical damage. Also, you can not heat Teflon dishes above 350 degrees. And our Chinese friends tried to undermine the trust in Teflon with their thin, dangerous for health frying pans, with Teflon, which sticks to the eggs when frying.

Attention – plastic

All records for hazards belong to plastic dishes with melamine. It can be distinguished by its similarity to porcelain plates. Even moderately hot soup is enough to provoke a real chemical bomb! Carcinogenic and mutagenic substances, including lead, cadmium, manganese, and the most dangerous – formaldehyde – lurk not only in the plastic itself, but also in the pattern decorating the surface. Such dishes are still not prohibited, as it is believed that the “melamine” mark on the bottom warns of their non-food purpose.

Alas, the warning does not always work, because such dishes look aesthetically pleasing, solid and reliable.

Wooden dishes

Should we talk about it seriously? The porous structure of wood literally draws in liquids, so woodwork is difficult to wash. It is impossible to cook in wooden dishes. Folklore kitchen utensils coated with lacquer are mostly suitable only for cold dishes and interior decoration.

Faience, porcelain and glass

These dishes have passed the test of time. Faience is more porous and not as strong as porcelain. Therefore it is glazed additionally, and on a round bottom there is always a rough rim without glaze. Porcelain dishes, such as the famous brand – dishes luminarc is also made of clay of special quality, as well as earthenware, only thin porcelain, and a light blow produces a pleasant, high tone.

Today, created such types of earthenware and porcelain, which are not afraid of high temperatures and are suitable for cooking on a stove, in the oven and microwave. Domenik dishes offer special dishes and forms for baking, beautiful and durable.


Three products with superpowers

The concept of superfood has appeared recently and is now actively used by bloggers, coaches and nutritionists. Not everyone understands: what is superfood and why it is so good. So let’s try to understand what a superfood is, what they are and what their use is.

What is it?

Superfood or “food with superpowers” are products that are of great benefit to the human body. They contain record levels of vitamins, minerals and trace elements that have a positive effect on a wide range of body functions. They are also characterized by the fact that they have almost no contraindications, except for individual intolerance or rare diseases.


This simple vegetable, familiar to many people since childhood, is extremely useful for our body. Vinaigrette, borscht, grated with cheese or garlic beetroot – these dishes are actually much more useful than you might think. So, the usefulness of beetroot:

  1. Beetroot purifies the body: it removes radionuclides, metals and salts.
  2. Prevents the appearance of cancer cells.
  3. betaine, which is contained in beetroot, normalizes liver function and stabilizes the cleansing functions of the body.
  4. Beetroot is a product that improves the brain’s memory function (sclerotics are sometimes recommended to eat it more often).
  5. Prevents heart disease, has a strengthening effect on the cardiovascular system.
  6. Replenishes iodine deficiency in the body.
  7. In case of high blood pressure, beet is also useful, as it lowers it.
  8. For women, beet has a special benefit: it stabilizes the menstrual cycle in case of disorders and has a positive effect on the sexual system, strengthening it and providing prevention of possible diseases.
  9. The beetroot contains a lot of ion calcium (especially in the top), which has a good prevention of brittle bones.


Also a common and widely available product. You should eat at least one nut a day to ensure that it systematically has a positive impact on the body.

  1. It strengthens the immune system. Especially it is worth eating in autumn and winter, when the body is most susceptible to colds and viral diseases.
  2. There is a lot of zinc, cobalt and iron in walnuts, which helps fight anemia. The level of hemoglobin in the blood increases, improves the overall health of the person.
  3. Vitamins A and E, which are contained in walnuts, strengthen the strength of the walls of blood vessels and internal organs. This has a positive effect on the functioning of the cardiovascular system. This is especially important if you have formed cholesterol plaques – walnut promotes their resorption.
  4. Walnut protein has a vegetable origin, so it is perfectly assimilated by the body. It serves as a prevention of constipation and possible diseases of the gastrointestinal tract.
  5. Walnut is a good remedy for dysbacteriosis.
  6. The first thing children are recommended to eat walnuts for is to improve brain function and memory functions.
  7. The walnut partitions tincture serves as a good sedative.
  8. Walnut, in coordination with proper nutrition, can accelerate metabolic processes.
  9. Walnut lowers blood sugar levels; this is especially true for the partitioning infusions and shells.


Flaxseeds can be easily found on shop shelves or on specialized websites. They are not expensive, but are extremely useful to the body.

  1. If you have an ulcer, gastritis or other inflammatory diseases of the stomach or duodenum, flax has a calming effect.
  2. Linseed is a good laxative.
  3. Reduces the cholesterol content in the blood.
  4. Improves memory function.
  5. Len is recommended to eat if you want to lose weight, because it removes harmful substances from the body and carries a low calorie content.
  6. Len is contained in drugs that improve vision.
  7. Linseed has an anti-inflammatory effect.
  8. Increases libido.
  9. Strengthens immunity.
  10. Reduces high blood pressure.
  11. Promotes stable operation of the liver, functioning of the body’s purification systems.
  12. Flax is used for burns, frostbite and other external damage to the skin, as it has a regenerating effect.
  13. One of the few natural components that doctors recommend for cancer.

Tip: Flax can be a very tasteless product, so we recommend adding a small amount of it to oatmeal or fruit salads. If you are interested in unusual recipes with flaxseed, write about it in a comment!

These three superfoods are easy to find in stores and are not expensive. Eat them little by little every day, and it will serve as an excellent prevention of all sorts of diseases.

Top 17 myths about fitness that keep you from losing weight


The most widely known misconceptions about fitness, training and nutrition that every beginner in the healthy lifestyle world believes in. But what really prevents us from achieving our cherished goal of having a healthy and slim body.

Not eating after 18:00

The most popular myth of weight loss. With an active lifestyle, it is simply necessary to have a healthy snack after 18:00, as there is a long period of time before going to bed when we are starving. And then at about 23:00 we are drawn directly to the fridge. It is better to give preference to protein food (meat, fish, eggs) with a light salad. Such a dinner will only be useful.

Not to drink food

“If you drink food, the stomach juice becomes less concentrated and does not digest the food well.” This is not true. The only recommendation is not to drink enough fatty dishes with cold drinks, for example, to drink a cold cola with ice and a fat burger.

You can’t eat after training

Often you can hear from the coaches in the gym, because it’s supposed to “ruin all the results”. It is necessary to have a healthy and full meal or snack after training.

Fats are bad

Fats must be present in the diet when slimming. It is not about the amount of fat, but their quality and usefulness. The most useful can be obtained from fish, avocado, olive oil, nuts. These fats are a source of women’s health and beauty.

Without sports nutrition there will be no result

Proteins are just a supplement to your diet. Basically, the result will depend on the right diet and regular training, and proteins simply make it easier to achieve your goal of not spending half a day at the stove and preparing the same thing.

You can’t drink during training

That’s what the coach at the gym often says, so you can see the result on the scale after an intensive workout. But it is necessary to replenish the water balance in the body, because during the workout you lose exactly the fluid from the body. Not much to drink, and a little bit – 1-2 sips (so that there was no feeling of discomfort in the stomach during sports).

Gym only for men

“Dumbbells, bars and simulators can pump muscles and turn into a dork.” That’s not true. Only by working with extra weight can girls enlarge their buttocks, make their hips round and make their backs wider, so that there are proportions.

Focus on weight

The numbers aren’t weights, they don’t give an accurate picture. You can only see the exact result in the mirror when the hated sides and “ears” on the hips are gone, but the gluteal muscles will increase. For example, if you take two girls with the same weight, visually they will be completely different and with different figures. Muscle tissue grows and weighs more fat with regular exercise. It is better to focus on centimeters and your parameters, reflection in the mirror.

Training every day

Loading himself with training, sooner or later the body will give up and simply will not have the strength to continue to study. Be sure to take a break of 1-2 days between classes, so that the muscles have time to rest.

How to remove fat in a certain part of the body

Regularly practicing sports and focusing on a certain group of muscles, the entire fat layer will be evenly burned throughout the body. Even if you do footwork, your stomach and hands will also lose weight.

The longer you train, the better.

“More time, more approaches and happiness.” No, no and no. The training should be properly planned. For girls it will be better to have a circular training for all muscle groups (up to 1 hour).

The more I pump the press, the sooner I will see the cubes

Press cubes will be visible only when the fat layer in the whole body is gone. The press is done in the kitchen. It is very important to keep an eye on the right diet and to keep up with caloric deficiencies in your diet.

More cardio – lose weight faster

Numerous studies have shown that prolonged cardio training is more harmful than weight loss. They should be moderate in number, as they put pressure on your joints. For example, cardio on simulators is no more than 15 minutes.

Sweat is fat?

It is not true that fat is burned and then released. Only liquid is lost and it must be replenished with water. The result on the scale after a training session “minus 300 grams” is not fat, but water. Often this is used by the coach, so it is forbidden to drink during classes.
I do not sweat – it means I do not lose weight.
The process of sweating is very individual for each person. Someone after 5 minutes of running is poured afterwards, and someone – and did not drop drops.

Shake slanting muscles to make the waist

When performing exercises on oblique abdominal muscles, they cannot thicken in any way, but on the contrary, they will increase and grow (especially if you use extra weight).

Gym training is more effective than home training

With the help of home training you can achieve amazing results – lose weight, tighten forms. But if it’s about building muscle mass – yes, you can’t do without extra weight (unless you have a strength training machine with

Superfood avocado: what’s the use and what is it?


Superfoods are products that are rich in nutrients, contribute to the fight against various diseases and can be eaten by all people without exception. Avocado is the brightest representative of superfoods. Not so long ago he broke into the market of useful products and quickly took a leading position there. But not everyone has tried this fruit so far, and not everyone liked it. What is avocado so useful and how to eat it to make it tasty?

Properties of an avocado

A hundred grams of fruit pulp has to do with it:

  • 160 kilocalories. That’s very little – just 8 percent, with a record-breaking fat content of the product.
  • Carbohydrates are just over 8 g. – 3 percent.
  • Proteins – 2 g. – 4 percent.
  • Fats – about 15 g. – 23%. It combines both monosaturated and saturated and polysaturated proteins.

The rest of the interest is occupied by dietary fibers. It contains vitamins A, B, C, E, K and many minerals (more than twenty). As you can see, avocado is an incredibly nutritious and dietary product. This results in its undoubted usefulness.

Benefits for weight loss

L-carnitine removes harmful substances from the body, which accumulate due to harmful food or unbalanced diet. This element is often found in slimming products, which can be purchased at a pharmacy.

Avocado amino acids normalize metabolism by activating the synthesis of fatty fibers. This leads to the fact that the circulation of blood improves, a person feels an increase in strength, there is energy for physical activity. This is especially important for people who cannot force themselves to play sports.

Carnitine accelerates the conductivity of fatty acids, which means burning fat quickly. That is, if you play sports, the result will be more obvious and faster if you eat avocado regularly.

Fats in avocado also benefit the body: they eliminate the effects of cholesterol on the internal organs.

Insulin is important for stable metabolism and its production is also stimulated by carnitine. Therefore, carnitine is often found in sports nutrition. Stable metabolism is important for those who want to lose weight.

Fiber, which is contained in large quantities in the fruit, promotes good digestion. It cleans the gastrointestinal tract of harmful components that have accumulated due to fatty foods. Therefore, an avocado is worth eating if you want to cleanse the body before a course of weight loss.

How to eat avocado thinner?
In raw form – not the most delicious option, especially if the fruit itself you catastrophically do not like.


This is a delicious sauce that can be added to fish or chicken – just what you need to lose weight. Cooked as follows:

We need:

  • Olive oil (4 tablespoons).
  • Chili pepper (1 pc.).
  • Avocado (3 pieces).
  • Shawl onions
  • Lime.
  • Kinza or parsley.


  • All ingredients are thoroughly washed and dried.
  • The bone is removed from the avocado and the pulp is scraped out. This is easily done with a spoon if the avocado is ripe.
  • Cut the peppers by removing the bones. Mix with avocado flesh. In the same place add chopped onions and herbs.
  • We squeeze out the lime juice. Mix the ingredients in a blender. The sauce is ready! It can be eaten daily, dressing second courses or salads, because it does not harm the figure and benefits the body.

Avocado soup

This dish is nourishing and light, so it is ideal for weight loss.

We will need it:

  • Large avocado.
  • Garlic – 2 teeth.
  • Coriander – 1 teaspoon.
  • One bulb.
  • Chicken fillet – half.
  • Fresh tomatoes, large tomatoes – 2 pcs.
  • Lime juice – tablespoon.
  • Cheese – 50 g.
  • Ground cumin – teaspoon.
  • Pepper, salt to taste.


  • On oil in a pan stewed garlic and onions, sprinkle with coriander for 10 minutes.
  • In a blender grind tomatoes. Place on a frying pan and add caraway. Cook for 5 minutes on medium heat to the density.
  • Boil the chicken to softness. Add the fried mixture to the broth.
  • Add diced avocado, cheese grated on a large grater, spices, lime juice. It takes 20 minutes to prepare a mass on low heat under the lid.

Soup can be eaten both hot and cold – it does not lose its taste characteristics.

In addition, avocado can be added to diet salads with vegetables and cheese. It will be a great addition to the classic “Caesar” – most importantly, do not dress it with mayonnaise. This not only damages the figure, but also knocks down the taste of the fruit.

There is an avocado is desirable at least a little bit every day. Share your favorite dishes with this fruit.

10 reasons you should eat more cheese


nutrition, lifestyle, editor’s choice

10 reasons you should eat more cheese

The contents

  • Protection from liver cancer
  • Strengthen bones
  • Stroke prevention
  • Help in weight loss
  • Metabolism improvement
  • Diabetes prevention
  • Reducing pain during PMS
  • Normalization of sleep
  • The increase in muscle mass
  • The preservation of dental health

“A meal without cheese is like a day without sunshine” — so say about your favorite delicacy by the French. Product from milk or soybeans can turn any meal into a festive, give it a special mood, improve the taste of food. Each of us chooses for Breakfast or dinner a certain kind or several kinds of cheese. All them hundreds and even thousands of different taste characteristics, color, flavor and texture. If you can’t imagine your diet without mozzarella, cheddar, Parmesan, brie, cheese or Suluguni — indulge in the Supplement! All because cheeses are indispensable assistants in the care of human health.

Protection from liver cancer

These different cheeses are the sources of longevity and good health. These products contain spermidine, a substance that protects the liver from fibrosis, hepatocellular carcinoma. Regular use of treats helps prevent the most common type of cancer of the body. This confirms the results of a study published in the journal Nature. And spermidin prolong life by improving cardiovascular system. The greatest benefit in protecting from liver cancer bring Parmesan and blue cheese.

Strengthen bones

Protein-rich cheese is an excellent supplier of calcium and fat-soluble vitamin D enhance the absorption of substances from food. Why dairy and soy products help to strengthen bones and teeth at any age. To maintain health to a ripe old age, should be more easy on the Parmesan. This cheese has a balanced composition. It is recommended that experts in publishing Clinical Cases in Mineral and Bone Metabolism for the prevention of osteoporosis.


Cheese of kings, as it is called bree, belongs to the category of delicacies. Delicacy, covered with a velvety white mold, “lives” only 84 days. In addition to the unusual taste, delicious dish is valued for its high content of vitamin A, beneficial for eyesight, b vitamins, calcium, phosphorus, magnesium

Stroke prevention

In 2016 , the American Association of heart problems published the results of a study according to which cheeses to reduce the risk of stroke by 3%. Products based on milk, in General, beneficial for the cardiovascular system. After all, they have a lot of potassium, b vitamins, calcium and protein, omega-3 fatty acids. To maintain heart health is enough to use only 50 grams of cheese. Most useful for “engine” of the human body recognized as “Roquefort”, it has anti-inflammatory properties.

Help in weight loss

Cheese is one of the best snacks when losing weight. The product is full of proteins and healthy fats, making it long and quickly saturates. For those who want to lose weight, the best choice is low-fat, low-calorie cheeses. To satisfy hunger can be put on whole wheat bread a little ricotta, or feta cheese.


Every year around the world produces about 20 million tons of cheese. Most products get in France, Italy, Germany, the Netherlands, USA.

Metabolism improvement

Soft and hard, smoked or processed cheeses contribute to the activation of metabolism. Dairy and soy products full of oily acid, which possesses a number of useful properties. Among them, and improving metabolism. By the way, for good digestion experts recommend eating cheese along with the asparagus. This green is rich in inulin, which is necessary for good metabolism. The substance also promotes the absorption of calcium contained in cheese.

Diabetes prevention

Cheese can reduce the risk of type II diabetes. As reported in the journal Diabetes, it’s all in butyric acid called butyrate. It helps the human body to use the insulin as efficiently as possible. Dairy product reduces the insulin resistance — this study proves scientists from the University of Alberta in Canada.


Eat cheese in moderation without fear of almost everything. Limit servings only necessary if you have problems with your kidneys, diseases of the gastrointestinal tract. Avoid cheeses with mold during pregnancy. During this period, it is better to give preference to pasteurized product kinds.

Reducing pain during PMS

The good news for women suffering from symptoms of premenstrual syndrome. Pain, frequent mood swings, irritability and other unpleasant symptoms will help to win all the same cheese. In a difficult period you can regularly afford the product record your favourite brew. Contained in food calcium would reduce the symptoms of premenstrual syndrome.

Normalization of sleep

To sleep was strong, frequent eating cheese. Conducted in 2005 by British experts to study showed that the product of milk or soy helps fight insomnia. It’s all in the tryptophan — the amino acid, improves sleep, reduces stress levels. In the experiment scientists involved people who ate a small piece of cheese half an hour before bedtime. More than 70% of the volunteers had normal sleep in a week “serotherapy”. And all members have not seen nightmares in the 7 days.


Most of the cheeses consumed in France — by some estimates, about 27 kg per capita per year. In this country, the Goodies often referred to by the name of the region where the cheese was first produced. And yet there is the French cheese etiquette rules, what varieties and when to use it.

The increase in muscle mass

Cheese promotes both weight loss and muscle mass. That is why different varieties are indispensable in the diet of athletes. Increase muscle mass help contained in the product amino acids and protein. This is confirmed by the results of the study, posted in the medical journal Clinical Interventions in Aging. The researchers observed the group of people older than 60 years. When consuming 200 g ricotta daily, participants had increased muscle mass in just 12 weeks.

The preservation of dental health

People who want as little as possible to meet with dentists, is often included in the diet cheeses. Made from milk or soy products help prevent tooth decay due to its high calcium content. And contained in the treat lactose will reduce the manifestation of already existing dental pain. The greatest benefit in the prevention of dental caries brings, according to experts, cheddar.

Expert commentary

Elena Podlegaeva, dietitian and nutritionist

Let’s just divide the cheese and cheese product, and we will talk only about the benefits first! There is still tofu, but today we about the benefit of cheese from milk.

The main criteria for the selection of cheese:

  • Look at the composition, there should never be a vegetable and/or palm fat, flavor enhancers, flavors and dyes. Ideally, this milk-coagulating enzyme, salt and sourdough.
  • It needs to be fresh.
  • And supposed to look too attractive, avoid buying cheese with defects, cracks, loose consistency, with the presence of mold (if this is not the kind of cheese only), with the presence of plaque or other microflora.

Here about the benefits of this cheese and we can talk!

The main reasons which you should add to your diet cheese:

  • Cheese is rich in vitamins A, B2, B6 and B12, and calcium and potassium.
  • 30-40 g of hard cheese contains 15% of daily allowance of vitamin A, about 10% vitamin B and 20% vitamin B6, 35 to 40 % of vitamin B12.
  • Cheese contains in its composition of probiotics that help to repopulate the intestinal flora with beneficial bacteria, resulting in improved health and immunity!
  • Cheese is source of calcium, drinking it helps in strengthening teeth and bones.
  • Cheese is a great snack between meals. 30-40 g with whole grain bread will help you stay full, if dinner’s not for a couple of hours.
  • Some believe that cheese helps to lose weight because it improves metabolism. I would not have placed such high expectations on a cheese, and go easy on him in large measure because of the foods you eat and lose weight did not. And accelerates metabolism good sport. Accordingly, the cheese must be eaten in moderation and watch the calories 360 kcal on average is still decent.
  • Cheese is a good source of protein, but at the same time and fats. If you eat 200 grams of cheese, then the daily requirement of proteins and fats you have will be closed. So choose a cheese that contains less fat, that is a goat cheese, ricotta or mozzarella.
  • It is believed that bright cheesy aroma has aphrodisiac properties. Maybe that’s why cheese is often eat on a romantic date.
  • And cheese improves the taste of ready-made dishes, if you add a little grated cheese to cooked dishes.
  • If you exercise, you can eat cheese after a workout, because cheese contains amino acids that help rebuild muscles.
  • Potassium, which is contained in the cheese, in combination with b vitamins reduces the risk of heart disease.
  • But remember that any use is possible if you consume cheese in moderation. It is 30-40 grams per day if you have kidney disease and the gastrointestinal tract. For pregnant and lactating mothers is not recommended cheese! But the rest of the cheese is very useful!

    Expert commentary

    Emilia Viktorovna tsybikova, PhD in medical Sciences, the doctor of the clinic of Tibetan medicine in Moscow the clinical base of the First Moscow state medical University. I. M. Sechenov

    The selection and use of cheese depend on the constitutional type of the person. Tibetan medicine shares on this basis all the people on three main and six mixed types. Constitution means the structure of the body, traits, rate of metabolism, especially digestion, predisposition to diseases. The most common mixed types, and their prevalence depends on the geography and ethnic composition of the population. The most typical types of Slime-Wind and Wind-phlegm.

    Type human has an innate nature, but may vary slightly in the course of life with age, and also depending on diet and lifestyle. The majority of diseases according to Tibetan medicine, comes from the wrong nutrition, and thus, and choice of cheese. Conversely, the right choice of cheese helps prevent diseases.

    People with a predominance of Mucus is obesity, diseases of the joints, swelling, chronic respiratory diseases, immunodeficiency States (common colds, SARS, acute respiratory infections), diseases of the blood vessels. People with a predominance of Winds is asthenic-neurotic syndrome and other neurological disorders, chronic fatigue, depression, heart disease. People with a predominance of Bile is diseases of the gastrointestinal tract, liver, skin diseases, hypertension.

    1. People who belong to the constitutional type Mucus (or Slime-Wind, Mucus-Bile), best suited low-fat cheeses sour, spicy or salty taste. For this type of harmful sweet taste and excess fat. Conversely, useful sour, salty, pungent tastes.

    It’s people who are inclined to corpulence, with a large body, rounded joints, a bit of skin. They are physically hardy, calm, friendly, calm, but prone to laziness, often phlegmatic, sedentary, too heavy to lift. They are distinguished by common sense, conservatism, rationality, materialism.

    For this type of best suited low-fat brine cheese type “Suluguni”, dried, slightly dried, smoked, especially with the addition of cumin, fennel, spices. Fit spicy, seasoned, hard cheeses, but always with low fat and moisture.

    Conversely, not like the fat, sweet, and young cheeses, sweet and creamy taste as “mozzarella”, “Adyghe”. Harmful processed, soft cheese products with a high content of fat.

    2. People constitutional type Wind (or Wind-Slime, Wind-Bile) is useful sweet, vpityvaya, oily food. The best choice for them — it’s spicy or sweet, aged cheeses with a high fat content.

    It’s lean people who are not prone to excess weight, dry skin, movable, sensitive, often nervous, not having physical stamina, endurance, emotional stability. They are prone to sudden mood swings, are prone to nervous disorders, and quickly “light up”, but almost always also quickly “fade away”, easily disheartened.

    This type is not suitable for low-fat cheeses, especially dry, solid. Conversely, useful soft, creamy taste, but definitely high in fat. Aged cheeses are useful, but not bitter (without the “bitterness”)! The taste is harmful for the nerves.

    3. People constitutional type Bile (or Bile-Wind, Bile, Mucus) have a strong will, average body type, reddish or yellowish skin. They are not prone to being overweight, and in General to the fluctuations of body weight. They are often short tempered, impatient, angry. But they differ sharp mind, good memory, energetic, ambitious and purposeful.

    For such people are best suited to the sweet creamy cheeses, especially the young, with a low content of fat (the best options – “mozzarella, “Adygei”). Useful as “Edam”, “Gouda”. And unhealthy fat, solid, seasoned, spicy cheeses.

    Contraindicated for them cheeses with blue or white mold (such as Roquefort, Camembert), a pungent odor. Not suitable smoked, spicy, salty (including pickled), dried, dried cheese products.

    Expert commentary

    Elena Cullen, an expert in the psychology of weight loss, consultant for nutritional support and a healthy lifestyle, psychologist

    When switching to a healthy diet, many people give up cheese, believing it to be too greasy and unwholesome product, but it is not. Let us examine why you should eat cheese.

    Reason 1. High content of vitamins. Cheese contains vitamins of group B. They are involved in the process of hematopoiesis, improve the efficiency of the brain and help to cope with stress. The product is also rich in vitamins A, PP and d

    2. the cause of Help in weight loss. When eating cheese hunger is faster, since the product is rich in proteins. The shortage of protein in the body is the metabolic process, the weight can long stand not to change.

    Reason 3. The prevention of diabetes. Due to the content of butyric acid in the composition, the product helps to control blood sugar in patients with type 2 diabetes. Studies have shown that eating cheese prevents the development of the disease.

    Reason 4. Bone health. The product is a source of calcium, magnesium and zinc. All these elements play an important role in maintaining bone health and formation. Also, do not exclude cheese from the children’s diet.

    Reason 5. Improve sleep and metabolism. It is believed that hard cheeses help to improve the quality of night rest. The product contains tryptophan, which affects the production of melatonin — the sleep hormone. With its lack of human sleep is intermittent, develops insomnia.

    Reason 6. The suppression of pain during PMS. If during PMS you experience irritation, muscle pain and changes in mood in the diet include cheese. Calcium, included in its composition, will help to cope with unpleasant symptoms.

    Reason 7. The source of the hormone of joy. American scientists have shown that cheese helps to get out of depression and improve your mood. It contains trace elements that the composition resemble endorphins, and amino acids that boost your immune system.

    Reason 8. The decrease in blood pressure. Low-fat cheese with low sodium help to reduce blood pressure. These include: ricotta, Parmesan, feta, goat cheese.

    Reason 9. Improvement of the digestive tract. In the use of the product formed in the intestines of useful bacteria that help to process and remove toxins from the body.

    The reason 10. The health of the cells. To restore normal functioning of the cells in our body need protein, which contains a large number of in cheese.

    What cheese works best?

    Cheddar. Rich in Riboflavin, one of the most important water-soluble vitamins. It helps to remove free radicals and is involved in the formation of muscle mass.

    The Parmesan. Absorbed by the body much better than other cheeses. Due to the high content of beneficial bacteria does not create additional load on the intestine and prevents the development of dysbiosis.

    Ricotta. The main advantage of this type of cheese is low fat. The product is ideal for people who decided to go on a diet. Also it is recommended to use arthritis and osteoarthritis.

    FET. Despite the high fat content, the product improves the digestive tract and reduces the risk of diseases of the gastrointestinal tract. During its regular use grow better hair and nails.

    Goat cheese. Accelerates the metabolism and burning fat cells. This product is hypoallergenic and has a positive effect on blood composition.

    Despite the obvious benefits of the product, do not abuse them. It is recommended to eat 25 to 70 grams of cheese a day, depending on the salt content in the composition. The longer it is, the less cheese can be consumed in a day.

    Take the quizCorrectly you eat?
    What is your diet and diet? Take the test and find out what mistakes should take note.

    Uses photographs Shutterstock

    Interesting facts about bread in the diet


    food, lifestyle

    Interesting facts about bread in the diet

    The contents

    • The role of vitamins from the bread
    • Use grain snacks in human nutrition
    • Proper biscuits in diet menu
    • Recipes for healthy bread for weight loss

      • Oatmeal bread homemade
      • Buckwheat bread
      • Diet cake “Potato”

    Breads are very popular among the people who are watching their diet or trying to get rid of excess weight. There is a perception that they are a great alternative to the usual bread and is an indispensable product for dietary table, because these snacks are low in calories and contain no yeast. But not all breads are equally useful and good for harmony and health.

    The role of vitamins from the bread

    What breads are so attractive to their fans? First, they contain large amounts of dietary fiber and fiber that is useful and necessary for the normal functioning of the gastro-intestinal tract. Second, they are very nutritious, despite the relatively low caloric value, and therefore can be used as a daily snack. Also contain b vitamins, which positively affect the nervous and cardiovascular system, help to cope with emotional stress, enhance immunity, increasing the body’s resistance to various diseases. Deficiency of vitamin b leads to hair loss, brittle nails, dryness and peeling of the skin, and also causes sleep disturbance, weakness, fatigue, memory impairment and attention.

    Also crunchy biscuits include vitamins a, E And mineral elements such as potassium, calcium, phosphorus, magnesium.

    Use grain snacks in human nutrition

    Bread made from grain that is in special processing retains all the properties. Food, supplemented with buckwheat, barley, rye and oat snacks, it becomes useful for the human body. They contained fiber significantly improves the gastrointestinal tract, which is important for people who have problems with digestion. They are appointed in the medical diet for metabolic disorders, However, this product is contraindicated for use in the postoperative period, an exacerbation of ulcerative gastrointestinal disease, colitis and young children.

    The attractive loaves and the calorie content in 100 grams of product contains on average 300 calories in one loaf about 27 calories. Per day is enough to consume 3-5 pieces of the body to gain the required amount of fiber, and dietary fiber.

    Proper biscuits in diet menu

    Today bread can be purchased at the drugstore or any grocery store, supermarket. Their range is wide and varied, so everyone can choose the product according to their preferences: with berries, pieces of fruit, carrots, beets, iodine, garlic and other ingredients that improve the taste of the biscuits.

    Most people eat bread, wanting to lose weight. But not all of them are equally useful and promote weight loss. Proper nutrition or diet suggest using rye, buckwheat, oat snacks without adding flavors, colors, sugar, yeast and other additives. Fans of healthy food and those who want to lose weight, you should choose bread made from whole grain or flour. They are rich in fiber and slow carbohydrates that are easily digested and keep the feeling of satiety for a long time. In addition, they have a positive effect on the functioning of the digestive system, improving intestinal peristaltiku.

    Recipes for healthy bread for weight loss

    Bread – ideal for sandwiches, which combine well with a variety of products: fish, meat, fruit, cottage cheese, cheese, etc. They provide a great option for snacking.

    Those who sit on diets, and loves to experiment in the kitchen, you can prepare the bread yourself. The recipes are very simple and does not require a large number of ingredients, the product is natural and high quality, making weight loss pleasant.

    Oatmeal bread homemade


    • one Cup of rye flour and oats,
    • 2 cups water
    • 100 g of bran,
    • the seed of sunflower, pumpkin, flax, sesame seeds to taste.

    All of the components to combine, add water and stir. You should get a thick consistency. Prepared mixture must be spread in a thin layer on the laid baking paper baking sheet, also for convenience, you can use a non-stick pad. From the top you can sprinkle flax seed, cumin, sesame. Bake bread in preheated oven at 180-200 degrees. After 10-15 minutes remove the pan and cut the dough into squares or rectangles, reduce the temperature to 120 degrees and continue to bake until tender about 40 minutes. The cooled bread should preferably be stored in a paper bag. Thus, they will retain their aroma and taste.

    Buckwheat bread


    • 0.5 cups of buckwheat groats and yogurt
    • 2 tsp flax seeds
    • 1 tsp vegetable oil and honey
    • Apple.

    Buckwheat and flax seeds grind with coffee grinder or blender, Apple RUB on a small grater and mix all ingredients. Should get a plastic mass. Roll the dough to a thickness of 5-10 mm and cut into squares, then spread on a greased baking paper. Bake the loaves about 50 minutes in the oven at a temperature of 150-160 degrees.

    Biscuits, prepared according to this recipe, helps to normalize digestion, it is recommended for reduced hemoglobin, and in diseases of liver, gall bladder and obesity.

    With bread you can cook tasty and healthy dessert, which diversify the diet of the adherents of a healthy lifestyle.

    Diet cake “Potato”


    • 150 g of bread,
    • 1 tbsp oat bran,
    • 150 g low-fat cottage cheese,
    • 50 ml of milk,
    • 2 tbsp cocoa
    • stevia or sweetener to taste,
    • nuts.

    Grind crackers in a blender, add other ingredients and mix thoroughly. From the mass to sculpt a cake in the form of potatoes, roll in mixture of crushed nuts and bran and put into the refrigerator for a few hours.

    These and other recipes will make the process of losing weight helpful and pleasant.

    Unfortunately, it is impossible to get rid of extra pounds and to preserve the desired result by replacing the usual bread to grain bread. In particular weight loss promote a balanced diet, maintaining a healthy lifestyle that includes physical exercise, proper sleep, avoiding harmful habits.

    Uses photographs Shutterstock

    How to use peanuts to help with weight loss


    lifestyle, weight loss

    How to use peanuts to help with weight loss

    The contents

    • Use peanut for weight loss: properties and calorie content of nuts
    • How to include peanuts in your menu for weight loss
    • Peanut diet: sample diet

    Peanuts — a rich and tasty treat, a favorite of many adults and children. In cooking, groundnuts used for making desserts, pastries, oil and pasta, or sauteed, raw as a snack. Given the high caloric content of such product, the question arises: in what form can eat peanuts during weight loss? And whether it is necessary to include in the diet nuts?

    Use peanut for weight loss: properties and calorie content of nuts

    Homeland peanut is South America. Incredibly nutritious product consumers habitually called a nut, but actually a peanut belongs to the legume family. Yellowish nuts can be sold in pods, resembling beans, and refined. Athletes and all those who adhere to a healthy lifestyle, is popular as peanut butter, butter. These products, like peanuts in its purest form, contribute to weight loss. It is a unique part of Goodies:

    • Fiber helps to cleanse the intestines, to remove excess fluid from the body.
    • Proteins involved in muscle building.
    • Vitamins E, C, PP, group and others — strengthen the immune system, positively affect the health of the person.
    • Enzymes — facilitate quick and easy digestion.
    • Unsaturated fatty acids — inhibit the deposition of cholesterol in blood vessels.
    • Amino acids promote the absorption of calcium, participates in the process of tissue regeneration.

    Peanuts not only make losing weight delicious and easy, but also have a positive impact on human health. It is proved that groundnuts improves attention, slows aging process, reduces the chance of hemorrhages. Natural product compensates the lack of tryptophan, responsible for good sleep. Nutritious nuts also reduce the risk of cancer, cardiovascular diseases.

    How to include peanuts in your menu for weight loss

    Adding peanuts and any other nuts menu for weight loss, you must consider the calorie content of these products and own the daily rate of calories consumed. Thus, the caloric content of peanut is about 550 kcal per 100 g And if your daily intake should not exceed 1500 kcal, remember that 100 g of Goodies is already a third of your daily diet. Therefore, there is a healthy and hearty peanuts are required in small quantities — not more than 50 g per day.

    Use peanut for weight loss it is necessary correctly to avoid harm. A natural product should be used taking into account simple recommendations:

  • Peanuts can replace meat in the diets due to high protein content. Therefore, nuts are recommended to include in the diet of vegetarians.
  • Nuts contain a large amount of fat, so their use is contraindicated in people with an enzyme deficiency, diseases of the gastrointestinal tract.
  • Roasted peanuts are easier to digest compared to raw. It’s more easy food. However, weight loss with raw nuts would be more efficient: when roasting, the product loses vitamins, valuable fatty acids. It is important to bear in mind that roasted peanuts can stimulate the appetite.
  • When consuming peanuts in any form it is necessary to exclude allergic reactions.
  • High calorie peanut — a reason to count calories. To weight loss was comfortable, allowed to eat a day not more than 10-15 nuts. This volume of product will permanently defeat the feeling of hunger due to the presence in the composition of the peanut is fiber, and protein.
  • To balance menus for weight loss and to saturate the body with valuable vitamins, should eat peanuts in the morning, to fat-rich nuts have time to be absorbed fully.
  • Peanut diet: sample diet

    There are separate diets based on the presence of peanuts in the diet. Groundnuts in these systems, weight loss should be eaten raw so as not to Wake the feeling of hunger. Fried product often sold with a salt, it may contain preservatives and other unwholesome substances. The same rule applies to peanut butter. An excellent option for a snack should have its natural composition, so as not to harm weight loss.

    Only 50 g of peanuts — about 275-280 calories. Nuts can be included in the diet for weight loss as a standalone snack. Or to break the daily volume treats on the several parts, to add the product to other dishes. For example, oatmeal, vegetable salads or low-calorie desserts.

    Peanut special diets aimed at weight reduction, regulation of metabolic processes. Optionally, you can not rebuild menus for weight loss dramatically, just to include in the daily diet of a tablespoon of product. Except peanuts are allowed to eat porridge, fresh fruit, boiled and baked vegetables, meat, fish, lowfat varieties, milk products. Sample menu for a day might be:

    • Breakfast: oatmeal, 5 nuts, 1 Apple.
    • Snack: two of bread with peanut butter, 1 banana.
    • Lunch: 200 g roast breast, 100 grams of salad from fresh cabbage.
    • Afternoon snack: a glass of kefir.
    • Dinner: 200 g of cottage cheese, bread with peanut butter.

    Total of all calories eaten per day meals should not exceed 1500 kcal. But when compiling a diet we need to focus on your goals, starting weight. Of course, it is important to take into account their own health. Don’t forget that raw peanuts are able to increase the burden on the digestive system because of its high fiber content.

    If the diet you are planning to use peanut butter or oil, you need to remember that the daily intake should not exceed 4 teaspoons of product. The oil from the nuts — fatty and nutritious, flavorful dessert. Pasta should not contain any sweeteners, other additives.

    Peanut improve digestion, fill the body with valuable substances and to establish the process of weight reduction. Nuts are good appetite suppressants, help for a long time not to feel hunger. Including it in diet, you should be aware of the high allergenicity of the product the contraindications.

    Step aerobics for active weight loss


    weight loss, lifestyle

    Step aerobics for active weight loss

    The contents

    • The basic methodology
    • The benefits of step aerobics
    • Step aerobics as a means for weight loss
    • Contraindications
    • Rules effective fitness training platform
    • The types of step aerobics
    • Home training with step

    Beautiful calf, a clear line of hips and tighten the buttocks — the dream of many women. Often, just the lower part of the figure and becomes problematic. To reduce weight and give relief to the muscles can only regularly doing sports and following the rules of healthy eating. Step aerobics is one of the most effective fitness trends. It helps to achieve significant results in reducing weight and also to strengthen the muscles of the press and extremities — both lower and upper. Consider other benefits of this kind fiznagruzki, and find out all it can do.

    The basic methodology

    Step refers to basic cardio exercise. It is based on walking motion — hence the name of the system from the English word “step”, which means “step”.

    Basic steps are combined in bundles and are made using a low platform — the so-called Stepan. Trainings usually takes place in the group. Exercises are performed in a vigorous pace to upbeat music.

    The lesson always starts with a light warm-up. Then follows the main part of the training, in which simple steps are more and more complex, increasing the pace and the amount of used sports items.

    The training duration is usually from 45 to 60 minutes.

    The benefits of step aerobics

    Step aerobics has many advantages and is deservedly included in the top ten training programs aimed at the General strengthening of the muscular frame and burn calories.

  • As with any cardio-load, this variation of aerobics trains the heart, has a beneficial effect on blood vessels, enriches the tissues with oxygen.
  • For all its intensity step aerobics refers to gentle fitness training. When walking is not happening shock loads on the spine or knee joints, as sometimes happens when running or jumping.
  • Step aerobics can significantly improve the functioning of the ankle system of the pelvic bones and knee joints. Permanent flexion of the legs results in active production of synovial fluid, making joints and ligaments more supple and movable. Step aerobics started with sasahivi on a normal box as a rehabilitation method for patients after injuries of the extremities.
  • Exercises with transfer of body weight contribute to the strengthening and the development of new bone tissue that helps to prevent such a dangerous disease like osteoporosis.
  • This type of training allows us to give an expressive relief to the muscles of the lower body and press.
  • Increased intensity and duration of the training leads to significant energy costs. In an hour such fitness classes can burn from 250 to 600 kcal. So weight loss is fast enough.
  • During training we have to combine the movements of the hands and feet, memorize the chords. This helps to develop coordination and concentration, increases stamina.
  • Group training under the inspiring music improves your mood and motivates you to continue training.
  • Step aerobics as a means for weight loss

    Intensive physical activity of aerobic character cause significant energy consumption. After 15-30 minutes of step aerobics starts burning fat. This leads to the fact that already after a few sessions the waist and hips is reduced, the figure is noticeably firmer.

    To weight loss went faster after months of training go to classes advanced levels: with a higher platform, with complicated steps or dance moves.


    To step aerobics did not cause the damage before you start training you should consult with your doctor.

    Contraindicated to do it for those who have the following health problems:

    • serious disease of the heart and blood vessels;
    • injury and joint disease in the period of exacerbation;
    • pathological diseases of the kidneys and liver;
    • problems of the venous character;
    • significant excess weight.

    You cannot train at platform pregnant women, and gave birth less than 3 months ago.

    Rules effective fitness training platform

    Efficiency classes step aerobics will increase if you follow some rules.

  • Beginners should start training with the group for beginners. Only by mastering the simple steps, you can move on to more complicated exercises.
  • It is important to observe the execution steps. Errors can lead to injuries of the most vulnerable joints and tendons.
  • To do step aerobics regularly is necessary, but not more often 2-3 times a week. If we practice training every day, you may encounter overtraining. In addition, the body must rest, otherwise the muscle growth and weight loss will stop.
  • Clothing for fitness should not hamper the movements. Choose the modern model of “breathable” fabrics. Have sneakers should be thick non-slip sole with shock absorbers.
  • The types of step aerobics

    Every coach using the basic steps, he is the training program, complementing its variable elements, and focusing on the overall group level.

    Conditionally distinguish the following types of step aerobics.

  • Basic Step training for beginners.
  • Advanced Step — program with more complex mappings for advanced.
  • Step Dance workout with dance elements.
  • Step Combo — a class which without a break are very difficult steps.
  • Step Interval — an interval training where you alternate periods of intense and less strenuous workloads. It is particularly effective for weight loss.
  • Double Step provides for training on two platforms that needs high concentration and precision movements.
  • Power Step — a kind of combination of tap dance and elements of strength training.
  • Home training with step

    Step aerobics is good because it can be practiced alone. For home workouts, you will need to study the course of the appropriate level, and choose a convenient step-platform.

    There are many models of Steppers. The main requirement for the shell strength. Its surface should be covered with a special rubberized material that will not allow feet to slide.

    Choosing step, you should focus on the width of the stop must be placed completely on the platform. Length of support depends on personal preference, it is usually a standard from 80 to 100 cm Step platform can have 2-3 levels. Because of this the height can be varied in distance from 10 to 35 cm.

    To home workouts for weight loss to be effective, it is necessary to choose the right place for them. After performing even a simple exercise requires a lot of free space.

    Uses photographs Shutterstock

    Products that will bring metabolism back to normal


    Metabolism is the metabolism of our body. It can be fast and slow, and each of them has its own consequences. Let’s find out where the slow or fast metabolism comes from, what makes it bad and how to fight it.

    To begin with, we will calculate how optimal the metabolism in your body should be. It is done according to the formula:

    655 + (9.6 x weight) + (1.8 x height) – (4.7 x age)

    For example, your age is 30 years, your weight is 70 kg and your height is 165. Then we get the following: 655+ (9,6×70)+ (1,8×165)-(4,7×30)=1483. This is the number of calories you need to eat daily for normal metabolism. These calories should include different fats, proteins and carbohydrates.

    Rapid metabolism
    Now we understand what slow metabolism is and how to determine what your problem is.


    • Feeling hungry almost immediately after a meal.
    • Skinny.
    • Impossibility to increase muscle mass even in sports.

    It can occur for several reasons:

    • Congenital predisposition.
    • Sedosyp.
    • Stress or depression.
    • Smoking.

    Of course, it is necessary to fight the problem comprehensively. But what we can do first is to correct the nutrition.

    Products that accelerate metabolism:

    • Sugar and baked goods.
    • Fat meat, pork.
    • Potatoes, tomatoes, eggplants.
    • Sweet vegetables and fruits, nuts.
    • Very salty food.
    • Smoked meat, sausages.
    • Fat butter, mayonnaise.

    Of course, you should not abuse the products, because they can cause a blow to your health. But these products are the best option for fast metabolism.

    The course of action is as follows:

    • Make a menu for two weeks, which includes these products and eat less calories than you need every day (take away from your optimal number of 200-300 kcal). It is good if you experience a slight hunger for the first time.
    • The body changes to a new diet and begins to accumulate fat, because you put it in a small stressful state. However, if you feel a significant reduction in your well-being and loss of performance, you should not stick to this diet.
    • After two weeks, you switch to a normal diet with a caloric rate. The body will continue to accumulate fat, as it will be adjusted to a new deficit.

    Tip: Combine nutrition with strength training. This way you can slow down the metabolism, build up fat and muscle mass.

    Slow metabolism
    It is also a dangerous phenomenon that affects your overall health and performance.


    • Overweight.
    • Constant fatigue.
    • Drying skin.
    • Loose nails.
    • Hair loss.
    • Headaches.
    • Loss of memory.
    • Reduced libido.
    • Desire for sweets.

    Reasons for slow metabolism:

    • Congenital disorders.
    • Age-related changes in the body.
    • Transient age.
    • Low physical activity.
    • Irregular nutrition.
    • Nedosyp.
    • Hormonal failure.

    Reasons may be many. First of all, it is worth taking care of your own nutrition.

    Products that accelerate metabolism:

    • Water.
    • All-grain products.
    • Red beans.
    • Chicken.
    • Fish.
    • Cabbage.
    • Citruses and green apples.
    • Non-fat dairy products.
    • Chicory, ginger.
    • Red pepper, spinach.
    • Coffee and green tea.

    We act as follows:

    • We make a weekly menu where carbohydrates, proteins and fats are combined. In no case we do not miss any of the meals, eat strictly according to the schedule.
    • The body is rebuilt for a new meal. Now he does not need to save fat, because the food is stable, he does not starve (although sometimes hunger may arise because of the desire for fast carbohydrates).

    We combine it with light physical activity.

    In a month you will see the result not only in weight, but also in your health.

    Remember that your goal is not a fast or slow metabolism, but a normalized metabolism. So don’t torture yourself with diets, but approach your health issues comprehensively.

    The rules for a good meal


    A snack is an important element of everyday nutrition. By snacking, you give the body some energy to function normally until the next meal is dense. There are usually three problems with snacks:

    • People eat wrong. They choose the wrong food or do it at the wrong time.
    • They refuse to eat, citing a quick lunch or dinner.
    • Snacks happen all the time and even replace normal meals.

    We figure out how to eat correctly and what products are suitable for a snack.

    Rules for a good snack

    By adhering to a series of rules, you will make your snack optimal.

    • Prepare your snacks in advance. Candy or buns, sometimes bought from the cafeteria, are often at your fingertips in the office or at school. Cook at home and take your food to work so you don’t get caught in the middle of such “gifts” for your body.
    • Do not keep food close at hand. The closer you get to the food, the more likely you are to eat. Keeping your snack on your desk means having a snack at an unnecessary time when your body doesn’t really want to eat. Let the snack be in a bag or other place that is not conspicuous.
    • Snack a certain number of times. It is right to eat when you really want to. But not all people know how to understand the urges of their bodies, and sometimes even our brains can deceive us, citing a false sense of hunger. Therefore, a snack every three hours is the best option.
    • A snack is not enough food. A small portion, which will quickly saturate you for a short time. One apple or banana, oatmeal or something like that. In addition, these portions do not take up much space in your bag.
    • Keep water on hand. Here’s what really makes a good digestion possible. Not only does water normalize your stomach function, but it also prevents you from getting hungry quickly because it creates an effect of a full stomach.

    Snacking options

    Now let’s consider what products are suitable for snacks and how convenient and tasty they are.

    Quickly, nutritionally, at hand

    • Dates. You can safely eat up to ten of them, because they give you a feeling of satiety and you don’t have to cook them. Generally speaking, any dried fruits are also suitable for snacking, but dates are particularly nutritious.
    • A handful of nuts. Cashews, walnuts, pine nuts – a handful of nuts – a handful of vitamins that can be obtained within ten minutes or an hour. Nuts are full and have a beneficial effect on the body’s function. Pay special attention to superfood – walnuts.
    • Whole fruit. Apples and oranges do not give a long feeling of satiety, but they do not need to be cooked and can be eaten quickly. A banana is best suited for a snack, because it is a kind of “energy bomb” due to its fructose content.
    • Lean yogurt. Choose those that do not contain pieces of fruit and even cereals – these yogurts can not be considered natural. If you don’t like unsweetened yogurt at all, you can add honey in advance.
    • Black chocolate. Yes, it is suitable for a snack, but it will be followed by lunch in less than an hour. Chocolate is a fast and strong energy that is consumed very quickly. So approach this snack wisely.

    Tip: Divide even whole small products into small handfuls, pieces. For example, cut an apple into cubes, cut a banana into circles, divide the dates into certain handfuls. This will allow you not to eat more than you need for satiety and leave the food for the next snack.

    Snacks to prepare

    • Whole-grain bread with chicken or turkey meat. It can be smeared with low-fat sour cream or hummus, and tomatoes, cucumbers or a leaf of salad can be put on it. Such a sandwich can easily be brought in a container.
    • Classic salad. Cut tomatoes, cucumbers and bell peppers are a great option for a snack. In addition, this dish is rich in fiber, so a snack will be very useful.
    • Cheese and tomatoes. Just cut the tomatoes into small slices and sprinkle it with cheese grated on a large grater. It turns out to be very tasty and nourishing.
    • Dried wholemeal bread with cold chicken and cucumbers. This is a pleasant and quick dish that will make you satiated for at least two hours.
    • Fruit salad. Cut half an apple and half a banana, add flaxseed, and fill with skimmed yoghurt. Snack ready!
    • Toast with fish or seafood. A small slice of oily fish, contrary to popular belief, is perfect for snacking. All-grain bread is also lubricated with hummus or sour cream, you can add some vegetables or a leaf of salad.
    • Sweet toast. Honey and fruit can be added to wholemeal bread. If you like natural nut or urban pasta, they are also suitable for such a snack.

    Tip: If you think the food is too dry, don’t use mayonnaise and shop sauces. Use hummus or lean sour cream to soften your snack.

    These are simple snacks that you can take to school or work


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