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Π“Π΄Π΅ Π½Π΅Ρ‚ ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ²: Бписок ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚ΠΎΠ² Π±Π΅Π· ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ² для похудСния: Ρ‚Π°Π±Π»ΠΈΡ†Π° содСрТания

Ρ€Π°Π·Ρ€Π΅ΡˆΠ΅Π½Π½Ρ‹Π΅ ΠΈ Π·Π°ΠΏΡ€Π΅Ρ‰Π΅Π½Π½Ρ‹Π΅ ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚Ρ‹ Π² Π±Π΅Π·ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π½ΠΎΠΌ мСню

Π‘ΠΎΠ΄Π΅Ρ€ΠΆΠ°Π½ΠΈΠ΅

БСзуглСводная Π΄ΠΈΠ΅Ρ‚Π°: ΠΊΠ°ΠΊ выглядит мСню Π½Π° 7 Π΄Π½Π΅ΠΉ?

ΠœΡ‹ составили ΠΏΡ€ΠΈΠΌΠ΅Ρ€Π½ΠΎΠ΅ мСню Π½Π° нСдСлю для эффСктивного похудСния Π½Π° Π±Π΅Π·ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π½ΠΎΠΉ Π΄ΠΈΠ΅Ρ‚Π΅.

МСню Π½Π° ΠΊΠ°ΠΆΠ΄Ρ‹ΠΉ дСнь содСрТит ΠΌΠ΅Π½Π΅Π΅ 50 Π³Ρ€Π°ΠΌΠΌΠΎΠ² ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ² Π½Π° сутки.Β 

Π—Π°Π²Ρ‚Ρ€Π°ΠΊ:Β ΠΎΠΌΠ»Π΅Ρ‚ с Ρ€Π°Π·Π½Ρ‹ΠΌΠΈ ΠΎΠ²ΠΎΡ‰Π°ΠΌΠΈ, ΠΆΠ°Ρ€Π΅Π½Π½Ρ‹ΠΉ Π½Π° сливочном ΠΈΠ»ΠΈ кокосовом маслС.
ОбСд:Β ΠΉΠΎΠ³ΡƒΡ€Ρ‚ с Ρ‡Π΅Ρ€Π½ΠΈΠΊΠΎΠΉ ΠΈ горстка миндаля.
Π£ΠΆΠΈΠ½:Β Ρ‡ΠΈΠ·Π±ΡƒΡ€Π³Π΅Ρ€ Π±Π΅Π· Π±ΡƒΠ»ΠΎΡ‡Π΅ΠΊ, подаСтся с ΠΎΠ²ΠΎΡ‰Π°ΠΌΠΈ ΠΈ соусом сальса.

Π—Π°Π²Ρ‚Ρ€Π°ΠΊ:Β Π±Π΅ΠΊΠΎΠ½ ΠΈ яйца.
ОбСд:Β Π³Π°ΠΌΠ±ΡƒΡ€Π³Π΅Ρ€ Π±Π΅Π· Π±ΡƒΠ»ΠΎΡ‡Π΅ΠΊ ΠΈ Π·Π΅Π»Π΅Π½Ρ‹Π΅ ΠΎΠ²ΠΎΡ‰ΠΈ.
Π£ΠΆΠΈΠ½: лосось с маслом ΠΈ ΠΎΠ²ΠΎΡ‰Π°ΠΌΠΈ.

Π—Π°Π²Ρ‚Ρ€Π°ΠΊ: яйца ΠΈ ΠΎΠ²ΠΎΡ‰ΠΈ, ΠΆΠ°Ρ€Π΅Π½Π½Ρ‹Π΅ Π½Π° сливочном ΠΈΠ»ΠΈ кокосовом маслС.
ОбСд: салат ΠΈΠ· ΠΊΡ€Π΅Π²Π΅Ρ‚ΠΎΠΊ с ΠΎΠ»ΠΈΠ²ΠΊΠΎΠ²Ρ‹ΠΌ маслом.
Π£ΠΆΠΈΠ½:Β ΠΊΡƒΡ€ΠΈΡ†Π° Π³Ρ€ΠΈΠ»ΡŒ с ΠΎΠ²ΠΎΡ‰Π°ΠΌΠΈ.

Π—Π°Π²Ρ‚Ρ€Π°ΠΊ:Β ΠΎΠΌΠ»Π΅Ρ‚ с Ρ€Π°Π·Π½Ρ‹ΠΌΠΈ ΠΎΠ²ΠΎΡ‰Π°ΠΌΠΈ, ΠΆΠ°Ρ€Π΅Π½Π½Ρ‹ΠΉ Π½Π° сливочном ΠΈΠ»ΠΈ кокосовом маслС.

ОбСд:Β ΠΊΠΎΠΊΡ‚Π΅ΠΉΠ»ΡŒ с кокосовым ΠΌΠΎΠ»ΠΎΠΊΠΎΠΌ, ягодами, ΠΌΠΈΠ½Π΄Π°Π»Π΅ΠΌ ΠΈ ΠΏΡ€ΠΎΡ‚Π΅ΠΈΠ½ΠΎΠ²Ρ‹ΠΌ ΠΏΠΎΡ€ΠΎΡˆΠΊΠΎΠΌ.
Π£ΠΆΠΈΠ½: стСйк ΠΈ ΠΎΠ²ΠΎΡ‰ΠΈ.

Π—Π°Π²Ρ‚Ρ€Π°ΠΊ:Β Π±Π΅ΠΊΠΎΠ½ ΠΈ яйца.
ОбСд:Β ΠΊΡƒΡ€ΠΈΠ½Ρ‹ΠΉ салат с ΠΎΠ»ΠΈΠ²ΠΊΠΎΠ²Ρ‹ΠΌ маслом.
Π£ΠΆΠΈΠ½: говяТьи ΠΎΡ‚Π±ΠΈΠ²Π½Ρ‹Π΅ с ΠΎΠ²ΠΎΡ‰Π°ΠΌΠΈ.

Π—Π°Π²Ρ‚Ρ€Π°ΠΊ:Β ΠΎΠΌΠ»Π΅Ρ‚ с Ρ€Π°Π·Π»ΠΈΡ‡Π½Ρ‹ΠΌΠΈ ΠΎΠ²ΠΎΡ‰Π°ΠΌΠΈ.
ОбСд:Β ΠΉΠΎΠ³ΡƒΡ€Ρ‚ с ягодами, кокосовой струТкой ΠΈ горсткой Π³Ρ€Π΅Ρ†ΠΊΠΈΡ… ΠΎΡ€Π΅Ρ…ΠΎΠ².
Π£ΠΆΠΈΠ½:Β Ρ„Ρ€ΠΈΠΊΠ°Π΄Π΅Π»ΡŒΠΊΠΈ с ΠΎΠ²ΠΎΡ‰Π°ΠΌΠΈ.

Π—Π°Π²Ρ‚Ρ€Π°ΠΊ:Β Π±Π΅ΠΊΠΎΠ½ ΠΈ яйца.
ОбСд:Β ΠΊΠΎΠΊΡ‚Π΅ΠΉΠ»ΡŒ с кокосовым ΠΌΠΎΠ»ΠΎΠΊΠΎΠΌ, капСлька густых сливок, ΠΏΡ€ΠΎΡ‚Π΅ΠΈΠ½ΠΎΠ²Ρ‹ΠΉ ΠΏΠΎΡ€ΠΎΡˆΠΎΠΊ ΠΈ ягоды.
Π£ΠΆΠΈΠ½:Β ΠΊΡƒΡ€ΠΈΠ½Ρ‹Π΅ ΠΊΡ€Ρ‹Π»Ρ‹ΡˆΠΊΠΈ Π³Ρ€ΠΈΠ»ΡŒ с сырым ΡˆΠΏΠΈΠ½Π°Ρ‚ΠΎΠΌ.

БСзуглСводная Π΄ΠΈΠ΅Ρ‚Π°: минусы ΠΈ противопоказания

Π‘ΠΎΠ»ΡŒΡˆΠΈΠ½ΡΡ‚Π²ΠΎ ΠΌΠΎΠ³ΡƒΡ‚ Π½Π°Ρ‡Π°Ρ‚ΡŒ Π±Π΅Π·ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π½ΡƒΡŽ Π΄ΠΈΠ΅Ρ‚Ρƒ Π±Π΅Π· ΡΠ΅Ρ€ΡŒΠ΅Π·Π½Ρ‹Ρ… рисков, Π½ΠΎ Π΅ΡΡ‚ΡŒ Π³Ρ€ΡƒΠΏΠΏΡ‹ людСй, ΠΊΠΎΡ‚ΠΎΡ€Ρ‹ΠΌ слСдуСт Π½Π°Ρ‡ΠΈΠ½Π°Ρ‚ΡŒ Π΄ΠΈΠ΅Ρ‚ΠΈΡ‡Π΅ΡΠΊΡƒΡŽ ΠΏΡ€Π°ΠΊΡ‚ΠΈΠΊΡƒ Ρ‚ΠΎΠ»ΡŒΠΊΠΎ ΠΏΠΎ ΠΏΡ€Π΅Π΄ΠΏΠΈΡΠ°Π½ΠΈΡŽ Π²Ρ€Π°Ρ‡Π΅ΠΉ:

  • люди, ΡΡ‚Ρ€Π°Π΄Π°ΡŽΡ‰ΠΈΠ΅ Π΄ΠΈΠ°Π±Π΅Ρ‚ΠΎΠΌ ΠΈ ΠΏΡ€ΠΈΠ½ΠΈΠΌΠ°ΡŽΡ‰ΠΈΠ΅ инсулин;
  • люди с высоким кровяным Π΄Π°Π²Π»Π΅Π½ΠΈΠ΅ΠΌ;
  • Π±Π΅Ρ€Π΅ΠΌΠ΅Π½Π½Ρ‹Π΅ ΠΈ кормящиС Π³Ρ€ΡƒΠ΄ΡŒΡŽ ΠΆΠ΅Π½Ρ‰ΠΈΠ½Ρ‹;
  • люди с Π·Π°Π±ΠΎΠ»Π΅Π²Π°Π½ΠΈΠ΅ΠΌ ΠΏΠΎΡ‡Π΅ΠΊ;
  • подростки.

Π”Π°ΠΆΠ΅ Ссли Π²Ρ‹ Π·Π΄ΠΎΡ€ΠΎΠ²Ρ‹, ΠΎΠ±ΡΠ·Π°Ρ‚Π΅Π»ΡŒΠ½ΠΎ ΠΏΡ€ΠΎΠΊΠΎΠ½ΡΡƒΠ»ΡŒΡ‚ΠΈΡ€ΡƒΠΉΡ‚Π΅ΡΡŒ со спСциалистом, Π²ΠΎΠ·ΠΌΠΎΠΆΠ½ΠΎ, Π΄ΠΈΠ΅Ρ‚Π° Π²Π°ΠΌ Π½Π΅ ΠΏΠΎΠ΄Ρ…ΠΎΠ΄ΠΈΡ‚. ΠšΡ€ΠΎΠΌΠ΅ Ρ‚ΠΎΠ³ΠΎ, ΠΌΠ½ΠΎΠ³ΠΈΠ΅ мСдицинскиС исслСдования ΠΎΠΏΡ€Π΅Π΄Π΅Π»ΠΈΠ»ΠΈ ΠΏΠΎΡ‚Π΅Π½Ρ†ΠΈΠ°Π»ΡŒΠ½Ρ‹Π΅ риски Π±Π΅Π·ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π½ΠΎΠΉ Π΄ΠΈΠ΅Ρ‚Ρ‹.

ΠšΡ€Π°Ρ‚ΠΊΠΎΡΡ€ΠΎΡ‡Π½Ρ‹Π΅ риски для Π·Π΄ΠΎΡ€ΠΎΠ²ΡŒΡ:

  • спазмы;
  • Π·Π°ΠΏΠΎΡ€;
  • ΡƒΡ‡Π°Ρ‰Π΅Π½Π½ΠΎΠ΅ сСрдцСбиСниС;
  • высокий ΡƒΡ€ΠΎΠ²Π΅Π½ΡŒ холСстСрина;
  • Π³ΠΎΠ»ΠΎΠ²Π½Ρ‹Π΅ Π±ΠΎΠ»ΠΈ;
  • Ρ‚ΠΎΡˆΠ½ΠΎΡ‚Π°.
  • сниТСниС спортивных Ρ€Π΅Π·ΡƒΠ»ΡŒΡ‚Π°Ρ‚ΠΎΠ².

ДолгосрочныС риски для Π·Π΄ΠΎΡ€ΠΎΠ²ΡŒΡ, Π²Ρ‹Π·Π²Π°Π½Π½Ρ‹Π΅ Π±Π΅Π·ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π½ΠΎΠΉ Π΄ΠΈΠ΅Ρ‚ΠΎΠΉ:

  • Π΄Π΅Ρ„ΠΈΡ†ΠΈΡ‚ ΠΏΠΈΡ‚Π°Ρ‚Π΅Π»ΡŒΠ½Ρ‹Ρ… вСщСств;
  • потСря плотности костной Ρ‚ΠΊΠ°Π½ΠΈ;
  • ΠΆΠ΅Π»ΡƒΠ΄ΠΎΡ‡Π½ΠΎ-ΠΊΠΈΡˆΠ΅Ρ‡Π½Ρ‹Π΅ ΠΏΡ€ΠΎΠ±Π»Π΅ΠΌΡ‹.

ΠŸΡ€ΠΎΡΡ‚Ρ‹Π΅ Ρ€Π΅Ρ†Π΅ΠΏΡ‚Ρ‹ для Π±Π΅Π·ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π½ΠΎΠΉ Π΄ΠΈΠ΅Ρ‚Ρ‹

Π―ΠΉΡ†Π° ΠΈ ΠΎΠ²ΠΎΡ‰ΠΈ, ΠΆΠ°Ρ€Π΅Π½Π½Ρ‹Π΅ Π½Π° кокосовом маслС

Π˜Π½Π³Ρ€Π΅Π΄ΠΈΠ΅Π½Ρ‚Ρ‹: кокосовоС масло, свСТиС ΠΎΠ²ΠΎΡ‰ΠΈ ΠΈΠ»ΠΈ Π·Π°ΠΌΠΎΡ€ΠΎΠΆΠ΅Π½Π½Ρ‹Π΅ ΠΎΠ²ΠΎΡ‰Π½Ρ‹Π΅ смСси (ΠΌΠΎΡ€ΠΊΠΎΠ²ΡŒ, цвСтная капуста, Π±Ρ€ΠΎΠΊΠΊΠΎΠ»ΠΈ, зСлСная Ρ„Π°ΡΠΎΠ»ΡŒ), яйца, спСции, ΡˆΠΏΠΈΠ½Π°Ρ‚ (ΠΏΠΎ ТСланию).

1. Π”ΠΎΠ±Π°Π²ΡŒΡ‚Π΅Β ΠΊΠΎΠΊΠΎΡΠΎΠ²ΠΎΠ΅ масло Π½Π° сковороду ΠΈ Π²ΠΊΠ»ΡŽΡ‡ΠΈΡ‚Π΅ огонь.
2. Π”ΠΎΠ±Π°Π²ΡŒΡ‚Π΅ ΠΎΠ²ΠΎΡ‰ΠΈ. Если Π²Ρ‹ ΠΈΡΠΏΠΎΠ»ΡŒΠ·ΡƒΠ΅Ρ‚Π΅ Π·Π°ΠΌΠΎΡ€ΠΎΠΆΠ΅Π½Π½ΡƒΡŽ смСсь, Π΄Π°ΠΉΡ‚Π΅ ΠΎΠ²ΠΎΡ‰Π°ΠΌ Π½Π΅ΠΌΠ½ΠΎΠ³ΠΎ ΠΏΠΎΠ΄Ρ‚Π°ΡΡ‚ΡŒ Π² Ρ‚Π΅Ρ‡Π΅Π½ΠΈΠ΅ Π½Π΅ΡΠΊΠΎΠ»ΡŒΠΊΠΈΡ… ΠΌΠΈΠ½ΡƒΡ‚.
3. Π”ΠΎΠ±Π°Π²ΡŒΡ‚Π΅ 3–4 яйца.
4. Π”ΠΎΠ±Π°Π²ΡŒΡ‚Π΅ спСции β€” Π»ΠΈΠ±ΠΎ смСсь, Π»ΠΈΠ±ΠΎ просто соль ΠΈ ΠΏΠ΅Ρ€Π΅Ρ†.
5. Π”ΠΎΠ±Π°Π²ΡŒΡ‚Π΅ ΡˆΠΏΠΈΠ½Π°Ρ‚ (ΠΏΠΎ ТСланию).
6. Π–Π°Ρ€ΠΈΡ‚ΡŒ Π΄ΠΎ готовности.

Π–Π°Ρ€Π΅Π½Ρ‹Π΅ ΠΊΡƒΡ€ΠΈΠ½Ρ‹Π΅ ΠΊΡ€Ρ‹Π»Ρ‹ΡˆΠΊΠΈ с зСлСнью ΠΈ соусом сальса

Π˜Π½Π³Ρ€Π΅Π΄ΠΈΠ΅Π½Ρ‚Ρ‹:Β ΠΊΡƒΡ€ΠΈΠ½Ρ‹Π΅ ΠΊΡ€Ρ‹Π»Ρ‹ΡˆΠΊΠΈ, спСции, зСлСнь, соус сальса.

1. НатритС ΠΊΡƒΡ€ΠΈΠ½Ρ‹Π΅ ΠΊΡ€Ρ‹Π»ΡŒΡΒ ΡΠΌΠ΅ΡΡŒΡŽ спСций Π½Π° ваш Π²Ρ‹Π±ΠΎΡ€.
2. ΠŸΠΎΠΌΠ΅ΡΡ‚ΠΈΡ‚Π΅ ΠΈΡ… Π² Π΄ΡƒΡ…ΠΎΠ²ΠΊΡƒ ΠΈ Π³ΠΎΡ‚ΠΎΠ²ΡŒΡ‚Π΅ ΠΏΡ€ΠΈ Ρ‚Π΅ΠΌΠΏΠ΅Ρ€Π°Ρ‚ΡƒΡ€Π΅ 180–200 Β° C ΠΎΠΊΠΎΠ»ΠΎ 40 ΠΌΠΈΠ½ΡƒΡ‚ Π΄ΠΎ ΠΊΠΎΡ€ΠΈΡ‡Π½Π΅Π²ΠΎΠΉ ΠΊΠΎΡ€ΠΎΡ‡ΠΊΠΈ.
3. ΠŸΠΎΠ΄Π°Π²Π°ΠΉΡ‚Π΅ с зСлСнью ΠΈ соусом сальсой.

Π‘Π΅Π·Π·ΡƒΠ±Ρ‹Π΅ Ρ‡ΠΈΠ·Π±ΡƒΡ€Π³Π΅Ρ€Ρ‹

Π˜Π½Π³Ρ€Π΅Π΄ΠΈΠ΅Π½Ρ‚Ρ‹: сливочноС масло, Ρ„Π°Ρ€Ρˆ говяТий, сыр Ρ‡Π΅Π΄Π΄Π΅Ρ€, сливочный сыр, соус сальса, спСции, ΡˆΠΏΠΈΠ½Π°Ρ‚.

1. Π”ΠΎΠ±Π°Π²ΡŒΡ‚Π΅ масло Π½Π° сковороду ΠΈ Π²ΠΊΠ»ΡŽΡ‡ΠΈΡ‚Π΅ огонь.
2. Π‘Π»Π΅ΠΏΠΈΡ‚Π΅ ΠΊΠΎΡ‚Π»Π΅Ρ‚Ρ‹ ΠΈΠ· Ρ„Π°Ρ€ΡˆΠ° ΠΈ ΠΎΠ±ΠΆΠ°Ρ€ΠΈΠ²Π°ΠΉΡ‚Π΅ Π½Π° сковородС, Π΄ΠΎΠ±Π°Π²ΡŒΡ‚Π΅ спСции.
3. ΠŸΠ΅Ρ€Π΅Π²ΠΎΡ€Π°Ρ‡ΠΈΠ²Π°ΠΉΡ‚Π΅ ΠΊΠΎΡ‚Π»Π΅Ρ‚Ρ‹ Π΄ΠΎ готовности.
4. Π”ΠΎΠ±Π°Π²ΡŒΡ‚Π΅ нСсколько Π»ΠΎΠΌΡ‚ΠΈΠΊΠΎΠ² Ρ‡Π΅Π΄Π΄Π΅Ρ€Π° ΠΈ Π½Π΅ΠΌΠ½ΠΎΠ³ΠΎ сливочного сыра свСрху.
5. Π£ΠΌΠ΅Π½ΡŒΡˆΠΈΡ‚Π΅ огонь ΠΈ Π½Π°ΠΊΡ€ΠΎΠΉΡ‚Π΅ ΠΊΡ€Ρ‹ΡˆΠΊΠΎΠΉ, ΠΏΠΎΠΊΠ° сыр Π½Π΅ расплавится.
6. ΠŸΠΎΠ΄Π°Π²Π°Ρ‚ΡŒ с сырым ΡˆΠΏΠΈΠ½Π°Ρ‚ΠΎΠΌ. Если Ρ…ΠΎΡ‚ΠΈΡ‚Π΅, Π²Ρ‹ ΠΌΠΎΠΆΠ΅Ρ‚Π΅ ΡΠ±Ρ€Ρ‹Π·Π½ΡƒΡ‚ΡŒ зСлСнь ΠΈ ΡˆΠΏΠΈΠ½Π°Ρ‚ ΠΆΠΈΡ€ΠΎΠΌ со сковороды.

7. Π§Ρ‚ΠΎΠ±Ρ‹ Π³Π°ΠΌΠ±ΡƒΡ€Π³Π΅Ρ€Ρ‹ ΠΏΠΎΠ»ΡƒΡ‡ΠΈΠ»ΠΈΡΡŒ Π±ΠΎΠ»Π΅Π΅ сочными, Π΄ΠΎΠ±Π°Π²ΡŒΡ‚Π΅ Π½Π΅ΠΌΠ½ΠΎΠ³ΠΎ ΡΠ°Π»ΡŒΡΡ‹.

ΠŸΡ€ΠΎΠ΄ΡƒΠΊΡ‚Ρ‹ Π±Π΅Π· ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ²

ΠΌΠΎΡ€Π΅ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚Ρ‹

Π£Π³Π»Π΅Π²ΠΎΠ΄Ρ‹ – это органичСскиС соСдинСния, ΠΊΠΎΡ‚ΠΎΡ€Ρ‹Π΅ входят Π² состав ΠΊΠ»Π΅Ρ‚ΠΎΠΊ ΠΈ Ρ‚ΠΊΠ°Π½Π΅ΠΉ всСх ΠΆΠΈΠ²Ρ‹Ρ… ΠΎΡ€Π³Π°Π½ΠΈΠ·ΠΌΠΎΠ² ΠΊΠ°ΠΊ Ρ€Π°ΡΡ‚ΠΈΡ‚Π΅Π»ΡŒΠ½ΠΎΠ³ΠΎ, Ρ‚Π°ΠΊ ΠΈ ΠΆΠΈΠ²ΠΎΡ‚Π½ΠΎΠ³ΠΎ ΠΌΠΈΡ€Π°.

Π’ ΠΎΡ€Π³Π°Π½ΠΈΠ·ΠΌ Ρ‡Π΅Π»ΠΎΠ²Π΅ΠΊΠ° ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Ρ‹ ΠΏΠΎΡΡ‚ΡƒΠΏΠ°ΡŽΡ‚ с Ρ€Π°ΡΡ‚ΠΈΡ‚Π΅Π»ΡŒΠ½ΠΎΠΉ ΠΏΠΈΡ‰Π΅ΠΉ, являясь Π½Π΅Π·Π°ΠΌΠ΅Π½ΠΈΠΌΡ‹ΠΌ источником энСргии для всСх Π΅Π³ΠΎ ΠΎΡ€Π³Π°Π½ΠΎΠ², ΠΌΡ‹ΡˆΡ† ΠΈ ΠΌΠΎΠ·Π³Π°. Однако ΠΏΠ΅Ρ€Π΅ΠΈΠ·Π±Ρ‹Ρ‚ΠΎΠΊ простых ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ², ΠΈΠ»ΠΈ ΠΏΡ€ΠΎΡ‰Π΅ говоря, сахаров, ΠΌΠΎΠΆΠ΅Ρ‚ привСсти ΠΊ Π»ΠΈΡˆΠ½Π΅ΠΌΡƒ вСсу. Если Π²ΠΎΠ·Π½ΠΈΠΊΠ»Π° такая ΠΏΡ€ΠΎΠ±Π»Π΅ΠΌΠ°, ΠΌΠΎΠΆΠ½ΠΎ ΠΏΠ΅Ρ€Π΅ΡΡ‚Ρ€ΠΎΠΈΡ‚ΡŒ Ρ€Π°Ρ†ΠΈΠΎΠ½, сдСлав основой мСню Π±Π΅Π·ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π½Ρ‹Π΅ ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚Ρ‹. ΠŸΡ€ΠΈ Ρ‚Π°ΠΊΠΎΠΌ ΠΏΠΈΡ‚Π°Π½ΠΈΠΈ ΠΎΡ€Π³Π°Π½ΠΈΠ·ΠΌ Π²Ρ‹Π½ΡƒΠΆΠ΄Π΅Π½ Π±ΡƒΠ΄Π΅Ρ‚ Ρ‡Π΅Ρ€ΠΏΠ°Ρ‚ΡŒ ΡΠ½Π΅Ρ€Π³ΠΈΡŽ, Π½Π΅ΠΎΠ±Ρ…ΠΎΠ΄ΠΈΠΌΡƒΡŽ для ΠΏΡ€Π°Π²ΠΈΠ»ΡŒΠ½ΠΎΠ³ΠΎ функционирования, нСпосрСдствСнно ΠΈΠ· собствСнных запасов β€” ΠΆΠΈΡ€ΠΎΠ²Ρ‹Ρ… ΠΎΡ‚Π»ΠΎΠΆΠ΅Π½ΠΈΠΉ. Π­Ρ‚ΠΎΡ‚ ΠΏΡ€ΠΈΠ΅ΠΌ Π»Π΅Π³ Π² основу Π½ΠΈΠ·ΠΊΠΎΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π½ΠΎΠΉ Π΄ΠΈΠ΅Ρ‚Ρ‹, которая остаСтся ΠΊΡ€Π°ΠΉΠ½Π΅ популярной ΠΈ ΠΌΠΎΠ΄Π½ΠΎΠΉ ΡƒΠΆΠ΅ ΠΌΠ½ΠΎΠ³ΠΎ Π»Π΅Ρ‚.

ΠŸΡ€ΠΎΠ΄ΡƒΠΊΡ‚Ρ‹ Π±Π΅Π· ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ²

Π˜Ρ‚Π°ΠΊ, Ссли принято Ρ€Π΅ΡˆΠ΅Π½ΠΈΠ΅ ΠΏΠΎΡ…ΡƒΠ΄Π΅Ρ‚ΡŒ, ΠΎΠ³Ρ€Π°Π½ΠΈΡ‡ΠΈΠ² Π² своСм мСню ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Ρ‹, сначала Π½Π΅ΠΎΠ±Ρ…ΠΎΠ΄ΠΈΠΌΠΎ ΠΏΠΎΠ½ΡΡ‚ΡŒ, ΠΊΠ°ΠΊΠΈΠ΅ ΠΈΠΌΠ΅Π½Π½ΠΎ Π½ΠΈΠ·ΠΊΠΎΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π½Ρ‹Π΅ ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚Ρ‹ ΠΌΠΎΠΆΠ½ΠΎ ΡΠ΄Π΅Π»Π°Ρ‚ΡŒ основой питания.

НиТС прСдставлСн ΠΏΠΎΠ»Π½Ρ‹ΠΉ список Ρ‚Π°ΠΊΠΈΡ… ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚ΠΎΠ²:

  1. ВсС Π²ΠΈΠ΄Ρ‹ мяса: ΠΏΡ‚ΠΈΡ†Π°, тСлятина, свинина, Π΄ΠΈΡ‡ΡŒ, субпродукты, Π° Ρ‚Π°ΠΊΠΆΠ΅ Π±ΡƒΠ»ΡŒΠΎΠ½Ρ‹ ΠΈΠ· Π½ΠΈΡ… ΠΈ сало.
  2. Π›ΡŽΠ±Π°Ρ морская Ρ€Ρ‹Π±Π°, ΠΌΠΎΡ€Π΅ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚Ρ‹: ΠΊΡ€Π΅Π²Π΅Ρ‚ΠΊΠΈ, устрицы, ΠΌΠΈΠ΄ΠΈΠΈ, Π° Ρ‚Π°ΠΊΠΆΠ΅ ΠΈΠΊΡ€Π°, морская капуста.
  3. ΠšΠΈΡΠ»ΠΎΠΌΠΎΠ»ΠΎΡ‡Π½Ρ‹Π΅ ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚Ρ‹: Ρ‚Π²ΠΎΡ€ΠΎΠ³, ΠΉΠΎΠ³ΡƒΡ€Ρ‚, сыр, Π² Ρ‚ΠΎΠΌ числС Ρ‚ΠΎΡ„Ρƒ. Молоко, смСтана, ΠΊΠ΅Ρ„ΠΈΡ€ – Ρ‚ΠΎΠΆΠ΅ ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚Ρ‹ с Π½ΠΈΠ·ΠΊΠΈΠΌ содСрТаниСм ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ².
  4. Π―ΠΉΡ†Π°.
  5. Π“Ρ€ΠΈΠ±Ρ‹.
  6. НСкоторыС Π²ΠΈΠ΄Ρ‹ ΠΎΠ²ΠΎΡ‰Π΅ΠΉ содСрТат ΠΎΡ‡Π΅Π½ΡŒ ΠΌΠ°Π»ΠΎ ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ². ΠžΠ³ΡƒΡ€Ρ†Ρ‹, ΠΏΠΎΠΌΠΈΠ΄ΠΎΡ€Ρ‹, Π·Π΅Π»Π΅Π½Ρ‹ΠΉ Π»ΡƒΠΊ, листовыС ΠΎΠ²ΠΎΡ‰ΠΈ, рСдис, ΠΊΠ°Π±Π°Ρ‡ΠΊΠΈ, Π±Π°ΠΊΠ»Π°ΠΆΠ°Π½Ρ‹, капуста, Π³ΠΎΡ€ΠΎΡ… ΠΈ Ρ„Π°ΡΠΎΠ»ΡŒ, Π° Ρ‚Π°ΠΊΠΆΠ΅ ΡΠ΅Π»ΡŒΠ΄Π΅Ρ€Π΅ΠΉ ΠΌΠΎΠΆΠ½ΠΎ смСло Π²ΠΊΠ»ΡŽΡ‡Π°Ρ‚ΡŒ Π² Π½ΠΈΠ·ΠΊΠΎΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π½ΠΎΠ΅ мСню.
  7. Из Ρ„Ρ€ΡƒΠΊΡ‚ΠΎΠ² Π»ΡƒΡ‡ΡˆΠ΅ ΠΏΡ€Π΅Π΄ΠΏΠΎΡ‡Π΅ΡΡ‚ΡŒ цитрусовыС, ΠΊΠ»ΡƒΠ±Π½ΠΈΠΊΡƒ, Π·Π΅Π»Π΅Π½Ρ‹Π΅ яблоки. Мало ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ² содСрТится Π² Π½Π΅ΠΊΠΎΡ‚ΠΎΡ€Ρ‹Ρ… ягодах: брусника, клюква, смородина.
  8. Напитки: нСсладкий Ρ‡Π°ΠΉ, ΠΊΠΎΡ„Π΅, ΠΌΠΈΠ½Π΅Ρ€Π°Π»ΡŒΠ½Π°Ρ Π²ΠΎΠ΄Π°.

ΠŸΡ€ΠΈΠ½Ρ†ΠΈΠΏΡ‹ ΠΈ достоинства Π½ΠΈΠ·ΠΊΠΎΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π½ΠΎΠΉ Π΄ΠΈΠ΅Ρ‚Ρ‹

ВсС пСрСчислСнныС ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚Ρ‹ Π±Π΅Π· ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ² ΠΈΠ»ΠΈ с Π½ΠΈΠ·ΠΊΠΈΠΌ ΠΈΡ… содСрТаниСм ΠΌΠΎΠΆΠ½ΠΎ Π±Π΅Π· ΠΎΠ³Ρ€Π°Π½ΠΈΡ‡Π΅Π½ΠΈΠΉ ΠΈΡΠΏΠΎΠ»ΡŒΠ·ΠΎΠ²Π°Ρ‚ΡŒ Π² Ρ€Π°ΠΌΠΊΠ°Ρ… Π½ΠΈΠ·ΠΊΠΎΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π½ΠΎΠΉ Π΄ΠΈΠ΅Ρ‚Ρ‹ для достаточного быстрого сброса лишнСго вСса. Π’ процСссС приготовлСния Π²Π°ΠΆΠ½ΠΎ Π½Π΅ Π·Π°Π±Ρ‹Π²Π°Ρ‚ΡŒ ΡƒΡ‡ΠΈΡ‚Ρ‹Π²Π°Ρ‚ΡŒ состав ΠΊΠ°ΠΆΠ΄ΠΎΠ³ΠΎ добавляСмого Π² блюдо ΠΈΠ½Π³Ρ€Π΅Π΄ΠΈΠ΅Π½Ρ‚Π°. ΠŸΠΎΡΡ‚ΠΎΠΌΡƒ, Ρ‡Π΅ΠΌ ΠΏΡ€ΠΎΡ‰Π΅ Π±ΡƒΠ΄Π΅Ρ‚ ΠΏΡ€ΠΈΠ³ΠΎΡ‚ΠΎΠ²Π»Π΅Π½Π½ΠΎΠ΅ блюдо – Ρ‚Π΅ΠΌ мСньшС Ρƒ Π½Π΅Π³ΠΎ шансов ΠΏΡ€Π΅Π²Ρ€Π°Ρ‚ΠΈΡ‚ΡŒΡΡ Π² ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π½ΠΎΠ΅. Π˜Π΄Π΅Π°Π»ΡŒΠ½Ρ‹ Ρ‚Π°ΠΊΠΈΠ΅ способы приготовлСния, ΠΊΠ°ΠΊ Π²Π°Ρ€ΠΊΠ°, Π·Π°ΠΏΠ΅ΠΊΠ°Π½ΠΈΠ΅, Ρ‚ΡƒΡˆΠ΅Π½ΠΈΠ΅, ΠΏΡ€ΠΈΠ³ΠΎΡ‚ΠΎΠ²Π»Π΅Π½ΠΈΠ΅ Π½Π° ΠΏΠ°Ρ€Ρƒ. ΠšΠΎΠ½ΡΠ΅Ρ€Π²Ρ‹ ΠΈ ΠΏΠΎΠ»ΡƒΡ„Π°Π±Ρ€ΠΈΠΊΠ°Ρ‚Ρ‹ Π»ΡƒΡ‡ΡˆΠ΅ Π½Π΅ ΡƒΠΏΠΎΡ‚Ρ€Π΅Π±Π»ΡΡ‚ΡŒ, алкоголь ΠΈΡΠΊΠ»ΡŽΡ‡ΠΈΡ‚ΡŒ.

Ни ΠΊΠ°Π»ΠΎΡ€ΠΈΠΉΠ½ΠΎΡΡ‚ΡŒ Π±Π΅Π»ΠΊΠΎΠ²ΠΎΠΉ ΠΏΠΈΡ‰ΠΈ, Π½ΠΈ объСм ΠΈΠ»ΠΈ количСство ΠΏΠΎΡ€Ρ†ΠΈΠΉ Π½Π° Π±Π΅Π·ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π½ΠΎΠΉ Π΄ΠΈΠ΅Ρ‚Π΅ Π½ΠΈΠΊΠ°ΠΊ Π½Π΅ ΠΎΠ³Ρ€Π°Π½ΠΈΡ‡ΠΈΠ²Π°ΡŽΡ‚ΡΡ. Но, исходя ΠΈΠ· ΠΏΡ€ΠΈΠ½Ρ†ΠΈΠΏΠΎΠ² Π·Π΄ΠΎΡ€ΠΎΠ²ΠΎΠ³ΠΎ питания, Π΄Π° ΠΈ просто Ρ€ΡƒΠΊΠΎΠ²ΠΎΠ΄ΡΡ‚Π²ΡƒΡΡΡŒ Π·Π΄Ρ€Π°Π²Ρ‹ΠΌ смыслом, Π»ΡƒΡ‡ΡˆΠ΅ Π²Ρ‹Π±ΠΈΡ€Π°Ρ‚ΡŒ мясо ΠΈ Ρ€Ρ‹Π±Ρƒ постных сортов, Π° ΠΏΡ€ΠΈ ΠΏΡ€ΠΈΠ³ΠΎΡ‚ΠΎΠ²Π»Π΅Π½ΠΈΠΈ ΠΈΡΠΏΠΎΠ»ΡŒΠ·ΠΎΠ²Π°Ρ‚ΡŒ минимальноС количСство Ρ€Π°ΡΡ‚ΠΈΡ‚Π΅Π»ΡŒΠ½Ρ‹Ρ… ΠΆΠΈΡ€ΠΎΠ² ΠΈΠ»ΠΈ сливочного масла.

Вакая Π΄ΠΈΠ΅Ρ‚Π° являСтся Π½Π΅ Ρ‚ΠΎΠ»ΡŒΠΊΠΎ эффСктивной, Π½ΠΎ ΠΈ достаточно ΠΊΠΎΠΌΡ„ΠΎΡ€Ρ‚Π½ΠΎΠΉ, вСдь Π±Π΅Π·ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π½Ρ‹Π΅ ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚Ρ‹ ΠΌΠ΅Π΄Π»Π΅Π½Π½ΠΎ Ρ€Π°ΡΡ‰Π΅ΠΏΠ»ΡΡŽΡ‚ΡΡ, Π½Π°Π΄ΠΎΠ»Π³ΠΎ ΠΈΡΠΊΠ»ΡŽΡ‡Π°Ρ чувство Π³ΠΎΠ»ΠΎΠ΄Π°.

ΠœΠΈΠ½ΡƒΡΡ‹ Π΄Π»ΠΈΡ‚Π΅Π»ΡŒΠ½ΠΎΠ³ΠΎ употрСблСния Π±Π΅Π»ΠΊΠΎΠ²Ρ‹Ρ… ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚ΠΎΠ²

ΠžΡ‚ΠΊΠ°Π· ΠΎΡ‚ Ρ‚Π°ΠΊΠΈΡ… простых ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ², ΠΊΠ°ΠΊ сахар ΠΈ кондитСрская Π²Ρ‹ΠΏΠ΅Ρ‡ΠΊΠ°, ΠΎΠ±ΡΠ·Π°Ρ‚Π΅Π»ΡŒΠ½ΠΎ ΠΏΠΎΠΉΠ΄Π΅Ρ‚ Π½Π° ΠΏΠΎΠ»ΡŒΠ·Ρƒ ΠΎΡ€Π³Π°Π½ΠΈΠ·ΠΌΡƒ ΠΈ ΠΏΠΎΠ»ΠΎΠΆΠΈΡ‚Π΅Π»ΡŒΠ½ΠΎ скаТСтся Π½Π° Π΄ΠΈΠ½Π°ΠΌΠΈΠΊΠ΅ сниТСния вСса. Но Π½Π΅ стоит Π²ΠΏΠ°Π΄Π°Ρ‚ΡŒ Π² крайности, Π²Ρ‹Π±Ρ€Π°Π² Π² качСствС основных ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚ΠΎΠ² питания ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚Ρ‹ Π±Π΅Π· ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ². ПолноС ΠΈΡΠΊΠ»ΡŽΡ‡Π΅Π½ΠΈΠ΅ ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ² ΠΈΠ· Ρ€Π°Ρ†ΠΈΠΎΠ½Π° Ρ‡Ρ€Π΅Π²Π°Ρ‚ΠΎ ΡΠ΅Ρ€ΡŒΠ΅Π·Π½Ρ‹ΠΌΠΈ Π½Π°Ρ€ΡƒΡˆΠ΅Π½ΠΈΡΠΌΠΈ пищСварСния, Ρ€Π°Π±ΠΎΡ‚Ρ‹ сСрдца, ΠΏΠΎΡ‡Π΅ΠΊ, Π° Ρ‚Π°ΠΊΠΆΠ΅ ΠΏΠΎΠ²Ρ‹ΡˆΠ΅Π½ΠΈΠ΅ΠΌ Π°Ρ€Ρ‚Π΅Ρ€ΠΈΠ°Π»ΡŒΠ½ΠΎΠ³ΠΎ давлСния. НСхватка Π³Π»ΡŽΠΊΠΎΠ·Ρ‹ ΠΏΡ€ΠΈΠ²ΠΎΠ΄ΠΈΡ‚ ΠΊ затормоТСнности, ΡƒΡ…ΡƒΠ΄ΡˆΠ΅Π½ΠΈΡŽ памяти. Π’ΠΎΠ·ΠΌΠΎΠΆΠ½Ρ‹ ΠΏΡ€ΠΎΠ±Π»Π΅ΠΌΡ‹ с ΠΊΠΎΠΆΠ΅ΠΉ ΠΈ волосами. ΠšΡ€ΠΎΠΌΠ΅ Ρ‚ΠΎΠ³ΠΎ, Ρ‡Ρ€Π΅Π·ΠΌΠ΅Ρ€Π½ΠΎΠ΅ Π±Π΅Π·Π΄ΡƒΠΌΠ½ΠΎΠ΅ ΡƒΠ²Π»Π΅Ρ‡Π΅Π½ΠΈΠ΅ Π±Π΅Π»ΠΊΠΎΠ²ΠΎΠΉ ΠΏΠΈΡ‰Π΅ΠΉ ΠΏΡ€ΠΈ ΠΏΠΎΠ»Π½ΠΎΠΌ ΠΎΡ‚ΠΊΠ°Π·Π΅ ΠΎΡ‚ ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ² ΠΌΠΎΠΆΠ΅Ρ‚ привСсти ΠΊ интоксикации ΠΎΡ€Π³Π°Π½ΠΈΠ·ΠΌΠ° ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚Π°ΠΌΠΈ распада Π±Π΅Π»ΠΊΠ° – Ρ‚Π°ΠΊ Π½Π°Π·Ρ‹Π²Π°Π΅ΠΌΠΎΠΌΡƒ Π±Π΅Π»ΠΊΠΎΠ²ΠΎΠΌΡƒ ΠΎΡ‚Ρ€Π°Π²Π»Π΅Π½ΠΈΡŽ. ΠŸΠΎΡΡ‚ΠΎΠΌΡƒ ΠΎΠ±ΡΠ·Π°Ρ‚Π΅Π»ΡŒΠ½Ρ‹ΠΌΠΈ спутниками Π±Π΅Π·ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π½ΠΎΠΉ Π΄ΠΈΠ΅Ρ‚Ρ‹ Π΄ΠΎΠ»ΠΆΠ½Ρ‹ ΡΡ‚Π°Ρ‚ΡŒ Π·Π΅Π»Π΅Π½Ρ‹Π΅ ΠΎΠ²ΠΎΡ‰ΠΈ, большоС количСство Π²ΠΎΠ΄Ρ‹, Π° Ρ‚Π°ΠΊΠΆΠ΅ посильная физичСская Π½Π°Π³Ρ€ΡƒΠ·ΠΊΠ°.

Π§ΠΈΡ‚Π°ΠΉΡ‚Π΅ Ρ‚Π°ΠΊΠΆΠ΅:



Π›ΡƒΡ‡ΡˆΠ΅Π΅ Π½Π° сайтС



Π”Π°Ρ‚Π° ΠΏΡƒΠ±Π»ΠΈΠΊΠ°Ρ†ΠΈΠΈ:&nbsp 10.11.2015 Β© Алина

10 симптомов Π½Π΅Ρ…Π²Π°Ρ‚ΠΊΠΈ ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ²

БСгодня популярны Π½ΠΈΠ·ΠΊΠΎΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π½Ρ‹Π΅ Π΄ΠΈΠ΅Ρ‚Ρ‹, ΠΈ ΠΈΠΌΠ΅Π½Π½ΠΎ ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Ρ‹ ΡΠ²Π»ΡΡŽΡ‚ΡΡ ΠΏΠ΅Ρ€Π²Ρ‹ΠΌΠΈ ΠΊΠ°Π½Π΄ΠΈΠ΄Π°Ρ‚Π°ΠΌΠΈ Π½Π° Π²Ρ‹Π»Π΅Ρ‚ ΠΈΠ· Ρ€Π°Ρ†ΠΈΠΎΠ½Π° Ρ…ΡƒΠ΄Π΅ΡŽΡ‰ΠΈΡ…. А ΠΌΠ΅ΠΆΠ΄Ρƒ Ρ‚Π΅ΠΌ Π΄ΠΈΠ΅Ρ‚ΠΎΠ»ΠΎΠ³ΠΈ ΠΊΡ€Π°ΠΉΠ½Π΅ Π½Π΅ Ρ€Π΅ΠΊΠΎΠΌΠ΅Π½Π΄ΡƒΡŽΡ‚ ΠΎΡ‚ΠΊΠ°Π·Ρ‹Π²Π°Ρ‚ΡŒΡΡ ΠΎΡ‚ ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π½ΠΎΠΉ ΠΏΠΈΡ‰ΠΈ, вСдь Π΅Ρ‘ нСдостаток Π²Π»Π΅Ρ‡Ρ‘Ρ‚ сбои Π² Ρ€Π°Π±ΠΎΡ‚Π΅ практичСски всСх систСм ΠΎΡ€Π³Π°Π½ΠΈΠ·ΠΌΠ°.

ΠŸΡ€ΠΎΠ²Π΅Ρ€ΡŒΡ‚Π΅, Π½Π΅Ρ‚ Π»ΠΈ Ρƒ вас Π΄Π΅Ρ„ΠΈΡ†ΠΈΡ‚Π° ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ², с ΠΏΠΎΠΌΠΎΡ‰ΡŒΡŽ нашСго простого Ρ‡Π΅ΠΊ-листа: Ссли Π²Ρ‹ ΠΎΡ‚ΠΌΠ΅Ρ‚ΠΈΠ»ΠΈ Ρƒ сСбя хотя Π±Ρ‹ Ρ‡Π΅Ρ‚Ρ‹Ρ€Π΅ ΠΈΠ· ΠΏΡ€ΠΈΠ²Π΅Π΄Ρ‘Π½Π½Ρ‹Ρ… Π½ΠΈΠΆΠ΅ ΠΏΡ€ΠΈΠ·Π½Π°ΠΊΠΎΠ², Π²Π°ΠΌ Ρ‚ΠΎΡ‡Π½ΠΎ стоит ΡΠΊΠΎΡ€Ρ€Π΅ΠΊΡ‚ΠΈΡ€ΠΎΠ²Π°Ρ‚ΡŒ свой Ρ€Π°Ρ†ΠΈΠΎΠ½ ΠΈ Ρ€Π΅Π°Π±ΠΈΠ»ΠΈΡ‚ΠΈΡ€ΠΎΠ²Π°Ρ‚ΡŒ ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Ρ‹.

Бколько ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ² Π½ΡƒΠΆΠ½ΠΎ ΡƒΠΏΠΎΡ‚Ρ€Π΅Π±Π»ΡΡ‚ΡŒ?

ΠžΡ‚ 45 Π΄ΠΎ 65 ΠΏΡ€ΠΎΡ†Π΅Π½Ρ‚ΠΎΠ² Π΅ΠΆΠ΅Π΄Π½Π΅Π²Π½ΠΎΠΉ Π½ΠΎΡ€ΠΌΡ‹ ΠΊΠ°Π»ΠΎΡ€ΠΈΠΉ Π΄ΠΎΠ»ΠΆΠ½Ρ‹ ΠΏΠΎΡΡ‚ΡƒΠΏΠ°Ρ‚ΡŒ ΠΎΡ‚ ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ² – Ρ‚Π°ΠΊΠΎΠ²Ρ‹ Ρ€Π΅ΠΊΠΎΠΌΠ΅Π½Π΄Π°Ρ†ΠΈΠΈ спСциалистов ВсСмирной ΠΎΡ€Π³Π°Π½ΠΈΠ·Π°Ρ†ΠΈΠΈ здравоохранСния. Если ΠΌΡ‹ ΠΏΡ€ΠΈΠ½ΠΈΠΌΠ°Π΅ΠΌ Π·Π° Π΅ΠΆΠ΅Π΄Π½Π΅Π²Π½ΡƒΡŽ Π½ΠΎΡ€ΠΌΡƒ 2000 ΠΊΠ°Π»ΠΎΡ€ΠΈΠΉ, Π½Π°ΠΌ стоит ΠΏΠΎΠ»ΡƒΡ‡Π°Ρ‚ΡŒ Π² дСнь ΠΎΡ‚ 900 Π΄ΠΎ 1300 ΠΊΠ°Π»ΠΎΡ€ΠΈΠΉ ΠΈΠΌΠ΅Π½Π½ΠΎ ΠΈΠ· ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ² ΠΈ ΡΡŠΠ΅Π΄Π°Ρ‚ΡŒ ΠΎΡ‚ 225 Π΄ΠΎ 325 Π³Ρ€Π°ΠΌΠΌΠΎΠ² Π² дСнь. РазумССтся, ΠΎΡ‚Π΄Π°Π²Π°Ρ‚ΡŒ ΠΏΡ€Π΅Π΄ΠΏΠΎΡ‡Ρ‚Π΅Π½ΠΈΠ΅ стоит ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π°ΠΌ слоТным, ΠΊΠΎΡ‚ΠΎΡ€Ρ‹Π΅ содСрТатся Π² Π·Π»Π°ΠΊΠΎΠ²Ρ‹Ρ…, Π±ΠΎΠ±ΠΎΠ²Ρ‹Ρ…, Π° Ρ‚Π°ΠΊΠΆΠ΅ Π² ΠΎΠ²ΠΎΡ‰Π°Ρ…. Если Π²Ρ‹ ΠΎΡ‚ΠΌΠ΅Ρ‡Π°Π΅Ρ‚Π΅ Ρƒ сСбя ΠΊΠ°ΠΊΠΈΠ΅-Π»ΠΈΠ±ΠΎ ΠΈΠ· ΠΏΡ€ΠΈΠ²Π΅Π΄Ρ‘Π½Π½Ρ‹Ρ… Π½ΠΈΠΆΠ΅ ΠΏΡ€ΠΈΠ·Π½Π°ΠΊΠΎΠ², Π²Π°ΠΌ Ρ‚ΠΎΡ‡Π½ΠΎ стоит Π΅ΡΡ‚ΡŒ ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Ρ‹ Ρ‡Π°Ρ‰Π΅.

НСсвСТСС Π΄Ρ‹Ρ…Π°Π½ΠΈΠ΅

ΠšΠ΅Ρ‚ΠΎΠ· – состояниС, ΠΏΡ€ΠΈ ΠΊΠΎΡ‚ΠΎΡ€ΠΎΠΌ ΠΎΡ€Π³Π°Π½ΠΈΠ·ΠΌ, Π½Π΅ ΠΏΠΎΠ»ΡƒΡ‡Π°ΡŽΡ‰ΠΈΠΉ достаточно энСргии ΠΈΠ· ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ², Π½Π°Ρ‡ΠΈΠ½Π°Π΅Ρ‚ Π΄ΠΎΠ±Ρ‹Π²Π°Ρ‚ΡŒ Π΅Ρ‘ ΠΈΠ· ΠΆΠΈΡ€Π° ΠΈ Π±Π΅Π»ΠΊΠ°. Как ΠΏΡ€Π°Π²ΠΈΠ»ΠΎ, ΠΊΠ΅Ρ‚ΠΎΠ· наступаСт ΠΏΡ€ΠΈ рСгулярном ΡƒΠΏΠΎΡ‚Ρ€Π΅Π±Π»Π΅Π½ΠΈΠΈ ΠΌΠ΅Π½Π΅Π΅ 50 Π³Ρ€Π°ΠΌΠΌΠΎΠ² ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ² Π² дСнь. ΠŸΡ€ΠΈ этом ΠΊΠ΅Ρ‚ΠΎΠ½Ρ‹, ΠΊΠΎΡ‚ΠΎΡ€Ρ‹Π΅ Π²Ρ‹Π΄Π΅Π»ΡΡŽΡ‚ΡΡ слюной Π² это врСмя, ΠΈΠΌΠ΅ΡŽΡ‚ спСцифичСский ΠΈ довольно нСприятный Π·Π°ΠΏΠ°Ρ…. Π§Ρ‚ΠΎΠ±Ρ‹ ΡΠΏΡ€Π°Π²ΠΈΡ‚ΡŒΡΡ с Π½ΠΈΠΌ, стоит ΠΏΠΈΡ‚ΡŒ большС Π²ΠΎΠ΄Ρ‹ ΠΈ Π΅ΡΡ‚ΡŒ большС ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ².

ΠŸΠ΅Ρ€Π΅ΠΏΠ°Π΄Ρ‹ настроСния

ΠŸΡ€Π°ΠΊΡ‚ΠΈΡ‡Π΅ΡΠΊΠΈ всС, ΠΊΡ‚ΠΎ Ρ…ΠΎΡ‚ΡŒ Ρ€Π°Π· сидСл Π½Π° Π΄ΠΈΠ΅Ρ‚Π΅ с ΠΎΠ³Ρ€Π°Π½ΠΈΡ‡Π΅Π½ΠΈΠ΅ΠΌ ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ², ΡΡ‚Π°Π»ΠΊΠΈΠ²Π°Π»ΠΈΡΡŒ с ΠΏΠΎΠ²Ρ‹ΡˆΠ΅Π½Π½ΠΎΠΉ Ρ€Π°Π·Π΄Ρ€Π°ΠΆΠΈΡ‚Π΅Π»ΡŒΠ½ΠΎΡΡ‚ΡŒΡŽ ΠΈ Π²Π½Π΅Π·Π°ΠΏΠ½Ρ‹ΠΌΠΈ ΠΏΠ΅Ρ€Π΅ΠΌΠ΅Π½Π°ΠΌΠΈ настроСния. ΠžΠ±ΡŠΡΡΠ½ΡΠ΅Ρ‚ΡΡ это просто. Π£Π³Π»Π΅Π²ΠΎΠ΄Ρ‹ ΠΈΠ³Ρ€Π°ΡŽΡ‚ Π²Π°ΠΆΠ½ΡƒΡŽ Ρ€ΠΎΠ»ΡŒ Π² производствС сСротонина – химичСского вСщСства, ΠΊΠΎΡ‚ΠΎΡ€ΠΎΠ΅ ΠΏΠΎΠΌΠΎΠ³Π°Π΅Ρ‚ Π½Π°ΠΌ Ρ‡ΡƒΠ²ΡΡ‚Π²ΠΎΠ²Π°Ρ‚ΡŒ Ρ€Π°Π΄ΠΎΡΡ‚ΡŒ, спокойствиС ΠΈ ΡƒΠ΄ΠΎΠ²ΠΎΠ»ΡŒΡΡ‚Π²ΠΈΠ΅. И Ссли Π²Π°ΡˆΠ΅ΠΌΡƒ ΠΎΡ€Π³Π°Π½ΠΈΠ·ΠΌΡƒ Π½Π΅ Ρ…Π²Π°Ρ‚Π°Π΅Ρ‚ ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ², Ρ‚ΠΎ производство сСротонина Ρ€Π΅Π·ΠΊΠΎ ΠΏΠ°Π΄Π°Π΅Ρ‚ ΠΈ Π²Ρ‹ Ρ‡Π°Ρ‰Π΅ испытываСтС Π°Π³Ρ€Π΅ΡΡΠΈΡŽ, Ρ€Π°Π·Π΄Ρ€Π°ΠΆΠ°Π΅Ρ‚Π΅ΡΡŒ ΠΈ чувствуСтС сСбя ΠΏΠΎΠ΄Π°Π²Π»Π΅Π½Π½Ρ‹ΠΌ.

Головная боль

ΠŸΡ€ΠΈ нСдостаточном ΠΏΠΎΡ‚Ρ€Π΅Π±Π»Π΅Π½ΠΈΠΈ ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ² сниТаСтся ΡƒΡ€ΠΎΠ²Π΅Π½ΡŒ сахара Π² ΠΊΡ€ΠΎΠ²ΠΈ,Β  ΠΈ часто это ΠΏΡ€ΠΈΠ²ΠΎΠ΄ΠΈΡ‚ к сильной Π³ΠΎΠ»ΠΎΠ²Π½ΠΎΠΉ Π±ΠΎΠ»ΠΈ. Если это ваш случай, Ссли Π²Ρ‹ страдаСтС ΠΎΡ‚ ΠΌΠΈΠ³Ρ€Π΅Π½ΠΈ Π΅Π΄Π²Π° Π»ΠΈ Π½Π΅ Π΅ΠΆΠ΅Π΄Π½Π΅Π²Π½ΠΎ, Π²Π°ΠΌ стоит ΠΏΠ΅Ρ€Π΅ΡΠΌΠΎΡ‚Ρ€Π΅Ρ‚ΡŒ свой Ρ€Π°Ρ†ΠΈΠΎΠ½ ΠΈ ΠΏΡ€ΠΎΠ²Π΅Ρ€ΠΈΡ‚ΡŒ, достаточно Π»ΠΈ Π² Π½Ρ‘ΠΌ ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ².

Π’Π·Π΄ΡƒΡ‚ΠΈΠ΅ ΠΆΠΈΠ²ΠΎΡ‚Π°

НСприятный ΠΈ Π½Π΅ΠΎΠΆΠΈΠ΄Π°Π½Π½Ρ‹ΠΉ эффСкт: ΠΎΡ‚ΠΊΠ°Π·Π°Π²ΡˆΠΈΡΡŒ ΠΎΡ‚ ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ², ΠΌΠΎΠΆΠ½ΠΎ ΠΎΠ±Π½Π°Ρ€ΡƒΠΆΠΈΡ‚ΡŒ, Ρ‡Ρ‚ΠΎ Π²Ρ‹ Π½Π΅ Ρ‚ΠΎΠ»ΡŒΠΊΠΎ Π½Π΅ ΠΏΠΎΡ…ΡƒΠ΄Π΅Π»ΠΈ, Π½ΠΎ ΠΈ ΠΏΡ€ΠΈΠΎΠ±Ρ€Π΅Π»ΠΈ нСбольшой ΠΆΠΈΠ²ΠΎΡ‚ΠΈΠΊ. Π”Π΅Π»ΠΎ Π² Ρ‚ΠΎΠΌ, Ρ‡Ρ‚ΠΎ ΠΌΠ½ΠΎΠ³ΠΈΠ΅ ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚Ρ‹, Π±ΠΎΠ³Π°Ρ‚Ρ‹Π΅ ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π°ΠΌΠΈ, Ρ‚Π°ΠΊΠΆΠ΅ содСрТат ΠΏΠΈΡ‰Π΅Π²Ρ‹Π΅ Π²ΠΎΠ»ΠΎΠΊΠ½Π°, Π½Π΅Π·Π°ΠΌΠ΅Π½ΠΈΠΌΡ‹Π΅ для Π½ΠΎΡ€ΠΌΠ°Π»ΡŒΠ½ΠΎΠ³ΠΎ пищСварСния. А нСдостаток ΠΊΠ»Π΅Ρ‚Ρ‡Π°Ρ‚ΠΊΠΈ Π²ΠΏΠΎΠ»Π½Π΅ ΠΌΠΎΠΆΠ΅Ρ‚ привСсти ΠΊ Π²Π·Π΄ΡƒΡ‚ΠΈΡŽ ΠΆΠΈΠ²ΠΎΡ‚Π°. Π§Ρ‚ΠΎΠ±Ρ‹ ваша ΠΏΠΈΡ‰Π΅Π²Π°Ρ€ΠΈΡ‚Π΅Π»ΡŒΠ½Π°Ρ систСма Ρ€Π°Π±ΠΎΡ‚Π°Π»Π° исправно, ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Ρ‹ Π½Π΅ΠΎΠ±Ρ…ΠΎΠ΄ΠΈΠΌΡ‹.

ΠΏΠ»ΡŽΡΡ‹ ΠΈ минусы Ρ‚Π°ΠΊΠΎΠΉ Π΄ΠΈΠ΅Ρ‚Ρ‹ для Π·Π΄ΠΎΡ€ΠΎΠ²ΡŒΡ ΠΈ самочувствия

1. Π’Ρ‹ моТСшь ΠΏΠΎΡ…ΡƒΠ΄Π΅Ρ‚ΡŒ

Волько ΠΏΠΎ большСй части ΠΈΠ· тСбя Π²Ρ‹ΠΉΠ΄Π΅Ρ‚ лишняя Π²ΠΎΠ΄Π°. Π”ΠΈΠ΅Ρ‚Ρ‹, Π±ΠΎΠ³Π°Ρ‚Ρ‹Π΅ солью ΠΈ ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π°ΠΌΠΈ, ΡΠΏΠΎΡΠΎΠ±ΡΡ‚Π²ΡƒΡŽΡ‚ Ρ‚ΠΎΠΌΡƒ, Ρ‡Ρ‚ΠΎ Π² ΠΎΡ€Π³Π°Π½ΠΈΠ·ΠΌΠ΅ накапливаСтся ΠΆΠΈΠ΄ΠΊΠΎΡΡ‚ΡŒ. Π—Π½Π°Ρ‡ΠΈΡ‚, Ссли ΡƒΠ±Ρ€Π°Ρ‚ΡŒ эти ΠΊΠΎΠΌΠΏΠΎΠ½Π΅Π½Ρ‚Ρ‹, излишки Π²ΠΎΠ΄Ρ‹ вывСдутся ΠΈΠ· ΠΎΡ€Π³Π°Π½ΠΈΠ·ΠΌΠ° ΠΈ Π½Π° вСсах Π±ΡƒΠ΄Π΅Ρ‚ Π±ΠΎΠ»Π΅Π΅ приятноС число.

2. А моТСшь Π½Π°Π±Ρ€Π°Ρ‚ΡŒ вСс

ИзбавлСниС ΠΎΡ‚ Π²ΠΎΠ΄Ρ‹ — Π²Ρ€Π΅ΠΌΠ΅Π½Π½ΠΎΠ΅, ΠΏΠΎΡ‚ΠΎΠΌΡƒ Ρ‡Ρ‚ΠΎ ΠΎΡ‡Π΅Π½ΡŒ скоро вСс вСрнСтся ΠΎΠ±Ρ€Π°Ρ‚Π½ΠΎ. ОсобСнно Ссли нСдостаток ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ² восполняСтся ΠΈΠ·Π±Ρ‹Ρ‚ΠΊΠΎΠΌ ΠΆΠΈΡ€ΠΎΠ² Π² ΠΎΡ€Π΅Ρ…Π°Ρ…, сырС ΠΈ Π°Π²ΠΎΠΊΠ°Π΄ΠΎ. Π­Ρ‚ΠΈ ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚Ρ‹ Ρ‚ΠΎΠΆΠ΅ ΠΏΠΎΠ»Π΅Π·Π½Ρ‹, Π½ΠΎ Π² Π½ΠΈΡ… ΠΌΠ½ΠΎΠ³ΠΎ ΠΊΠ°Π»ΠΎΡ€ΠΈΠΉ, поэтому ΠΏΠ΅Ρ€Π΅Π΅Π΄Π°Ρ‚ΡŒ Π½Π΅ слСдуСт.

3. ΠœΠΎΠ³ΡƒΡ‚ Π±Ρ‹Ρ‚ΡŒ ΠΏΡ€ΠΎΠ±Π»Π΅ΠΌΡ‹ с ΠΏΠΈΡ‰Π΅Π²Π°Ρ€Π΅Π½ΠΈΠ΅ΠΌ

Π”ΠΈΠ΅Ρ‚Π° со сниТСнным количСством ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ² ΠΏΡ€Π΅Π΄ΠΏΠΎΠ»Π°Π³Π°Π΅Ρ‚ ΠΏΠΎΠ²Ρ‹ΡˆΠ΅Π½Π½ΠΎΠ΅ содСрТаниС Π±Π΅Π»ΠΊΠ° ΠΈ ΠΆΠΈΡ€ΠΎΠ², Π° Π²ΠΎΡ‚ ΠΏΠΎΠ»Π΅Π·Π½Ρ‹Ρ… для пищСварСния Π²ΠΎΠ»ΠΎΠΊΠΎΠ½ Π² Ρ€Π°Ρ†ΠΈΠΎΠ½Π΅ ΠΌΠ°Π»ΠΎ. Π’Π°ΠΊ Ρ‡Ρ‚ΠΎ лСгкая Ρ‚ΠΎΡˆΠ½ΠΎΡ‚Π° ΠΌΠΎΠΆΠ΅Ρ‚ Π±Ρ‹Ρ‚ΡŒ ΠΏΡ€ΠΈΠ·Π½Π°ΠΊΠΎΠΌ нСсбалансированного питания.

4. Π’Ρ‹ моТСшь быстрСС ΡƒΡΡ‚Π°Π²Π°Ρ‚ΡŒ

ΠžΡ€Π³Π°Π½ΠΈΠ·ΠΌ сохраняСт ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Ρ‹ Π² Ρ„ΠΎΡ€ΠΌΠ΅ Π³Π»ΠΈΠΊΠΎΠ³Π΅Π½Π°, ΠΊΠΎΡ‚ΠΎΡ€Ρ‹ΠΉ Π»Π΅Π³ΠΊΠΎ ΠΏΠΎΠΏΠ°Π΄Π°Π΅Ρ‚ Π² ΠΊΡ€ΠΎΠ²ΡŒ ΠΈ Π΄Π°Π΅Ρ‚ ΡΠ½Π΅Ρ€Π³ΠΈΡŽ. И Ссли этой энСргии ΠΌΠ°Π»ΠΎ, ΠΎΡ€Π³Π°Π½ΠΈΠ·ΠΌΡƒ Π½ΡƒΠΆΠ½ΠΎ врСмя, Ρ‡Ρ‚ΠΎΠ±Ρ‹ ΠΏΠΎΠ΄ΡΡ‚Ρ€ΠΎΠΈΡ‚ΡŒΡΡ ΠΏΠΎΠ΄ Π½ΠΎΠ²Ρ‹Π΅ Ρ€Π΅Π°Π»ΠΈΠΈ. Π’Π°ΠΆΠ½ΠΎ Π΄ΠΎΠ±Π°Π²ΠΈΡ‚ΡŒ Π² Π΄ΠΈΠ΅Ρ‚Ρƒ ΠΏΠΎΠ»Π΅Π·Π½Ρ‹Ρ… ΠΆΠΈΡ€ΠΎΠ², Ρ‡Ρ‚ΠΎΠ±Ρ‹ ΠΎΡ€Π³Π°Π½ΠΈΠ·ΠΌ ΠΏΡ€ΠΎΠΈΠ·Π²ΠΎΠ΄ΠΈΠ» ΡΠ½Π΅Ρ€Π³ΠΈΡŽ ΠΈΠ· Π½ΠΈΡ…, Π° Π½Π΅ ΠΈΠ· быстрых ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ².

5. ΠœΠΎΠΆΠ΅Ρ‚ ΠΈΡΠΏΠΎΡ€Ρ‚ΠΈΡ‚ΡŒΡΡ Π΄Ρ‹Ρ…Π°Π½ΠΈΠ΅

Один ΠΈΠ· Π½Π°ΠΈΠ±ΠΎΠ»Π΅Π΅ частых ΠΏΠΎΠ±ΠΎΡ‡Π½Ρ‹Ρ… эффСктов — нСприятный Π·Π°ΠΏΠ°Ρ… ΠΈΠ·ΠΎ Ρ€Ρ‚Π°. ΠŸΠΎΠ½Π°Ρ‡Π°Π»Ρƒ это происходит ΠΈΠ·-Π·Π° вывСдСния лишнСй Π²ΠΎΠ΄Ρ‹, Π° ΠΏΠΎΡ‚ΠΎΠΌ, ΠΊΠΎΠ³Π΄Π° ΠΎΡ€Π³Π°Π½ΠΈΠ·ΠΌ Π½Π°Ρ‡ΠΈΠ½Π°Π΅Ρ‚ ΠΏΡ€ΠΎΠΈΠ·Π²ΠΎΠ΄ΠΈΡ‚ΡŒ ΡΠ½Π΅Ρ€Π³ΠΈΡŽ ΠΈΠ· ΠΆΠΈΡ€ΠΎΠ², ΠΈΠ·ΠΎ Ρ€Ρ‚Π° ΠΌΠΎΠΆΠ΅Ρ‚ ΠΏΠ°Ρ…Π½ΡƒΡ‚ΡŒ Ρ„Ρ€ΡƒΠΊΡ‚Π°ΠΌΠΈ ΠΈΠ»ΠΈ Π°Ρ†Π΅Ρ‚ΠΎΠ½ΠΎΠΌ.

6. Π£ΠΌΠ΅Π½ΡŒΡˆΠΈΡ‚ΡΡ риск Π΄ΠΈΠ°Π±Π΅Ρ‚Π°

БыстрыС ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Ρ‹ ΠΏΠΎΠΌΠΎΠ³Π°ΡŽΡ‚ Π²Ρ‹Ρ€Π°Π±Π°Ρ‚Ρ‹Π²Π°Ρ‚ΡŒ инсулин, ΠΊΠΎΡ‚ΠΎΡ€Ρ‹ΠΉ ΠΏΠΎΠ΄Π΄Π΅Ρ€ΠΆΠΈΠ²Π°Π΅Ρ‚ Π½ΠΎΡ€ΠΌΠ°Π»ΡŒΠ½Ρ‹ΠΉ ΡƒΡ€ΠΎΠ²Π΅Π½ΡŒ сахара. Если Π² Ρ€Π°Ρ†ΠΈΠΎΠ½Π΅ ΠΌΠ½ΠΎΠ³ΠΎ ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ², инсулина ΠΌΠΎΠΆΠ΅Ρ‚ Π±Ρ‹Ρ‚ΡŒ Π±ΠΎΠ»ΡŒΡˆΠ΅Β Ρ‡Π΅ΠΌ Π½ΡƒΠΆΠ½ΠΎ ΠΈ развиваСтся Π΄ΠΈΠ°Π±Π΅Ρ‚ Π²Ρ‚ΠΎΡ€ΠΎΠ³ΠΎ Ρ‚ΠΈΠΏΠ°. Если Π΅ΡΡ‚ΡŒ мСньшС ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ², шансов Π½Π° этот Π΄ΠΈΠ°Π³Π½ΠΎΠ· мСньшС. Но это касаСтся Ρ‚ΠΎΠ»ΡŒΠΊΠΎ быстрых, β€œΠΏΡƒΡΡ‚Ρ‹Ρ…β€ ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ² ΠΈΠ· сладкого, Ρ…Π»Π΅Π±Π° ΠΈ алкоголя, слоТныС Π½Π΅ Π΄Π°ΡŽΡ‚ Ρ‚Π°ΠΊΠΎΠ³ΠΎ эффСкта.

7. Π’Ρ‹ Π±ΡƒΠ΄Π΅ΡˆΡŒ Ρ…ΠΎΡ‚Π΅Ρ‚ΡŒ сладкого

ΠžΡ€Π³Π°Π½ΠΈΠ·ΠΌ быстро ΠΏΡ€ΠΈΠ²Ρ‹ΠΊΠ°Π΅Ρ‚ ΠΊ сахару ΠΈ слоТно ΠΎΡ‚Π²Ρ‹ΠΊΠ°Π΅Ρ‚ ΠΎΡ‚ Π½Π΅Π³ΠΎ, Ρ‚Π°ΠΊ Ρ‡Ρ‚ΠΎ ΠΏΠΎΠ½Π°Ρ‡Π°Π»Ρƒ Π²ΠΎΠ·ΠΌΠΎΠΆΠ½Π° настоящая сахарная Π»ΠΎΠΌΠΊΠ°. Но постСпСнно ΠΌΠΎΠΆΠ½ΠΎ ΠΏΠ΅Ρ€Π΅ΠΉΡ‚ΠΈ Π½Π° ΠΏΠΎΠ»Π΅Π·Π½Ρ‹Π΅ сладкиС пСрСкусы Π²Ρ€ΠΎΠ΄Π΅ яблочных Π΄ΠΎΠ»Π΅ΠΊ ΠΈΠ»ΠΈ Π±Π°Π½Π°Π½ΠΎΠ².

8. ΠœΠΎΠ³ΡƒΡ‚ ΠΏΠΎΡΠ²ΠΈΡ‚ΡŒΡΡ ΠΏΡ€ΠΈΠ·Π½Π°ΠΊΠΈ вирусного заболСвания

НапримСр, ΠΎΠ·Π½ΠΎΠ±, головная боль, Ρ‚ΠΎΡˆΠ½ΠΎΡ‚Π°. РСшСниС — ΠΏΠΈΡ‚ΡŒ большС Π²ΠΎΠ΄Ρ‹.

9. ΠœΠΎΠ³ΡƒΡ‚ Π²Ρ‹ΠΏΠ°Π΄Π°Ρ‚ΡŒ волосы

Π­Ρ‚ΠΎ нСприятно, Π½ΠΎ ΠΏΠΎΠ»ΠΎΠ²ΠΈΠ½Ρƒ волос Ρ‚ΠΎΡ‡Π½ΠΎ Π½Π΅ ΠΏΠΎΡ‚Π΅Ρ€ΡΠ΅ΡˆΡŒ, Π΄Π° ΠΈ Ρ‡Π΅Ρ€Π΅Π· ΠΏΠ°Ρ€Ρƒ мСсяцСв это ΠΏΡ€ΠΎΠΉΠ΄Π΅Ρ‚, ΠΊΠΎΠ³Π΄Π° ΠΎΡ€Π³Π°Π½ΠΈΠ·ΠΌ адаптируСтся.

БСзуглСводная Π΄ΠΈΠ΅Ρ‚Π° — мСню ΠΈ Ρ‚Π°Π±Π»ΠΈΡ†Π° ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚ΠΎΠ²

Как извСстно, всС Π½ΠΎΠ²ΠΎΠ΅ – это Ρ…ΠΎΡ€ΠΎΡˆΠΎ Π·Π°Π±Ρ‹Ρ‚ΠΎΠ΅ староС. Π”Π°Π½Π½Ρ‹ΠΉ способ питания для быстрого похудСния ΠΏΡ€ΠΈΠ΄ΡƒΠΌΠ°Π» Π ΠΎΠ±Π΅Ρ€Ρ‚ Аткинс Π΅Ρ‰Π΅ Π² Π½Π°Ρ‡Π°Π»Π΅ 1970 Π³ΠΎΠ΄ΠΎΠ². МСню Π±Π΅Π·ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π½ΠΎΠΉ Π΄ΠΈΠ΅Ρ‚Ρ‹ простоС: Π΅ΡΡ‚ΡŒ ΠΌΠΎΠΆΠ½ΠΎ всС, Π½Π΅ΠΎΠ±Ρ…ΠΎΠ΄ΠΈΠΌΠΎ лишь ΠΊΠΎΠ½Ρ‚Ρ€ΠΎΠ»ΠΈΡ€ΠΎΠ²Π°Ρ‚ΡŒ поступлСниС ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ². НСкоторым удаСтся ΡΠ±Ρ€ΠΎΡΠΈΡ‚ΡŒ Π΄ΠΎ 3ΠΊΠ³ Π² нСдСлю, ΠΏΡ€ΠΈ этом Π½Π΅ испытывая чувство Π³ΠΎΠ»ΠΎΠ΄Π° ΠΈ дискомфорта.

Π‘ΡƒΡ‚ΡŒ Π΄ΠΈΠ΅Ρ‚Ρ‹ Π±Π΅Π· ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ²

ΠŸΠΈΡ‰Π΅Π²ΠΎΠΉ Ρ€Π°Ρ†ΠΈΠΎΠ½ ΠΎΡ‚Π»ΠΈΡ‡Π°Π΅Ρ‚ ΠΏΠΎΠ²Ρ‹ΡˆΠ΅Π½Π½ΠΎΠ΅ ΠΏΠΎ ΡΡ€Π°Π²Π½Π΅Π½ΠΈΡŽ с ΠΏΡ€ΠΈΠ½Ρ†ΠΈΠΏΠ°ΠΌΠΈ Π·Π΄ΠΎΡ€ΠΎΠ²ΠΎΠ³ΠΎ питания поступлСниС Π±Π΅Π»ΠΊΠΎΠ² ΠΈ ΠΆΠΈΡ€ΠΎΠ², ΠΊΠΎΠΌΠΏΠ΅Π½ΡΠΈΡ€ΡƒΡŽΡ‰Π΅Π΅ нСдостаток ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ². Богласно ΠΎΡ‚Π·Ρ‹Π²Π°ΠΌ ΠΏΠΎΡ…ΡƒΠ΄Π΅Π²ΡˆΠΈΡ…, вСс сниТаСт ΡƒΠ²Π΅Π»ΠΈΡ‡Π΅Π½ΠΈΠ΅ потрСблСния мяса, Ρ€Ρ‹Π±Ρ‹ ΠΈ ΡƒΠΌΠ΅Π½ΡŒΡˆΠ΅Π½ΠΈΠ΅ Π΄ΠΎΠ»ΠΈ ΠΆΠΈΡ€Π½ΠΎΠΉ ΠΏΠΈΡ‰ΠΈ, хотя ΠΎΠ½Π° ΠΏΡ€Π΅Π²Ρ‹ΡˆΠ°Π΅Ρ‚ ΡΡƒΡ‚ΠΎΡ‡Π½ΡƒΡŽ Π½ΠΎΡ€ΠΌΡƒ.

Π’Π°ΠΊΠΈΠΌ ΠΎΠ±Ρ€Π°Π·ΠΎΠΌ, ΠΏΡ€ΠΈΠ½Ρ†ΠΈΠΏΡ‹ систСмы питания Аткинса ΠΈ Π΅Π΅ «крСмлСвской» разновидности основаны Π½Π° мСню Π±Π΅Π· ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ² ΠΈ явных ΠΆΠΈΡ€ΠΎΠ², ΠΊΠΎΡ‚ΠΎΡ€Ρ‹Π΅ ΠΏΡ€ΠΈ ΠΈΠ·Π±Ρ‹Ρ‚ΠΎΡ‡Π½ΠΎΠΌ поступлСнии Π΄Π΅ΠΉΡΡ‚Π²ΠΈΡ‚Π΅Π»ΡŒΠ½ΠΎ приводят ΠΊ Π»ΠΈΡˆΠ½Π΅ΠΌΡƒ вСсу.

Как извСстно, ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Ρ‹ – Π½Π°ΠΈΠ±ΠΎΠ»Π΅Π΅ ΠΏΡ€ΠΈΠ²Π»Π΅ΠΊΠ°Ρ‚Π΅Π»ΡŒΠ½Ρ‹ΠΉ источник энСргии. ΠŸΡ€ΠΈ ΠΎΠ³Ρ€Π°Π½ΠΈΡ‡Π΅Π½ΠΈΠΈ ΠΈΡ… поступлСния ΡƒΠΌΠ΅Π½ΡŒΡˆΠ°Π΅Ρ‚ΡΡ Π²Ρ‹Ρ€Π°Π±ΠΎΡ‚ΠΊΠ° Π³ΠΎΡ€ΠΌΠΎΠ½Π° инсулина, ΡΠΏΠΎΡΠΎΠ±ΡΡ‚Π²ΡƒΡŽΡ‰Π΅Π³ΠΎ ΠΎΠ±Ρ€Π°Π·ΠΎΠ²Π°Π½ΠΈΡŽ ΠΆΠΈΡ€ΠΎΠ²Ρ‹Ρ… запасов. ΠžΡ€Π³Π°Π½ΠΈΠ·ΠΌ Π²Ρ‹Π½ΡƒΠΆΠ΄Π΅Π½ Ρ€Π°ΡΡ…ΠΎΠ΄ΠΎΠ²Π°Ρ‚ΡŒ ΠΆΠΈΡ€, ΠΎΡ‚Ρ‡Π΅Π³ΠΎ удаСтся ΠΏΠΎΡ…ΡƒΠ΄Π΅Ρ‚ΡŒ.

НаиболСС Π»Π΅Π³ΠΊΠΎ ΠΏΠΎΠ»ΡƒΡ‡ΠΈΡ‚ΡŒ Π½Π΅Π½ΡƒΠΆΠ½Ρ‹Π΅ ΠΊΠ°Π»ΠΎΡ€ΠΈΠΈ, ΠΏΡ€Π΅Π²Ρ‹ΡΠΈΡ‚ΡŒ ΠΈΡ… Π½ΠΎΡ€ΠΌΡƒ ΠΏΠΎΡ‚Ρ€Π΅Π±Π»Π΅Π½ΠΈΠ΅ΠΌ ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ² β€” Ρ‚Π°ΠΊ Π½Π°Π·Ρ‹Π²Π°Π΅ΠΌΡ‹Ρ… свободных сахаров. ΠŸΡ€Π΅ΠΆΠ΄Π΅ всСго, Π³Π»ΡŽΠΊΠΎΠ·Ρ‹, Ρ„Ρ€ΡƒΠΊΡ‚ΠΎΠ·Ρ‹, сахарозы:

  • Π‘Π°Ρ…Π°Ρ€ΠΎΠ·Π° состоит ΠΈΠ· ΠΌΠΎΠ»Π΅ΠΊΡƒΠ» Ρ„Ρ€ΡƒΠΊΡ‚ΠΎΠ·Ρ‹ ΠΈ Π³Π»ΡŽΠΊΠΎΠ·Ρ‹, Π²Ρ…ΠΎΠ΄ΠΈΡ‚ Π² ΠΌΠ½ΠΎΠ³ΠΈΠ΅ ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚Ρ‹ питания.
  • Π“Π»ΡŽΠΊΠΎΠ·Ρƒ содСрТат ягоды. Она Π½Π΅ такая сладкая, ΠΊΠ°ΠΊ сахар, Π½ΠΎ Ρƒ Π½Π΅Π΅ высокий гликСмичСский индСкс ΠΈ поэтому ΠΎΡ€Π³Π°Π½ΠΈΠ·ΠΌ быстрСС ΠΏΠ΅Ρ€Π΅Ρ€Π°Π±Π°Ρ‚Ρ‹Π²Π°Π΅Ρ‚ Π΅Π΅ Π² ΠΆΠΈΡ€ ΠΈΠ·-Π·Π° Ρ€Π΅Π·ΠΊΠΎΠ³ΠΎ увСличСния уровня сахара Π² ΠΊΡ€ΠΎΠ²ΠΈ.

ΠœΡƒΠΆΡ‡ΠΈΠ½ Π΄ΠΈΠ΅Ρ‚Π° Π±Π΅Π· ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ² ΠΏΡ€ΠΈΠ²Π»Π΅ΠΊΠ°Π΅Ρ‚ Π²ΠΎΠ·ΠΌΠΎΠΆΠ½ΠΎΡΡ‚ΡŒΡŽ ΡƒΠ±Ρ€Π°Ρ‚ΡŒ ΠΆΠΈΡ€ΠΎΠ²Ρ‹Π΅ складки Π½Π° Ρ‚Π΅Π»Π΅, продолТая ΠΏΠΈΡ‚Π°Ρ‚ΡŒΡΡ мясом, колбасой, сосисками, ΡƒΠΏΠΎΡ‚Ρ€Π΅Π±Π»ΡΡ‚ΡŒ ΠΏΠΈΠ²ΠΎ ΠΈΠ»ΠΈ Π²ΠΎΠ΄ΠΊΡƒ – СстСствСнно, Π² Ρ€Π°Π·ΡƒΠΌΠ½Ρ‹Ρ… количСствах. МоТно Π½Π΅ ΠΎΡ‚ΠΊΠ°Π·Ρ‹Π²Π°Ρ‚ΡŒΡΡ ΠΎΡ‚ курСния, Ρ‚Π΅ΠΌ Π±ΠΎΠ»Π΅Π΅ отсутствиС чувства Π³ΠΎΠ»ΠΎΠ΄Π° Π½Π΅ ΠΏΡ€ΠΈΠ²ΠΎΠ΄ΠΈΡ‚ ΠΊ ΡƒΠ²Π΅Π»ΠΈΡ‡Π΅Π½ΠΈΡŽ количСства Π²Ρ‹ΠΊΡƒΡ€ΠΈΠ²Π°Π΅ΠΌΡ‹Ρ… сигарСт.

Π–Π΅Π½Ρ‰ΠΈΠ½Ρ‹ ΠΌΠΎΠ³ΡƒΡ‚ ΡΠΈΠ΄Π΅Ρ‚ΡŒ Π½Π° «крСмлСвской» Π΄ΠΈΠ΅Ρ‚Π΅ ΠΈ ΠΎΠ΄Π½ΠΎΠ²Ρ€Π΅ΠΌΠ΅Π½Π½ΠΎ Π³ΠΎΡ‚ΠΎΠ²ΠΈΡ‚ΡŒ сСбС, Π΄ΠΎΠΌΠΎΡ‡Π°Π΄Ρ†Π°ΠΌ ΠΈ гостям ΠΏΡ€ΠΈΠ²Ρ‹Ρ‡Π½Ρ‹Π΅ Π»ΡŽΠ±ΠΈΠΌΡ‹Π΅ блюда.

МоТно ΠΏΡ€ΠΎΠ΄ΠΎΠ»ΠΆΠ°Ρ‚ΡŒ ΠΏΠΎΡΠ΅Ρ‰Π°Ρ‚ΡŒ ΠΊΠ°Ρ„Π΅ ΠΈ рСстораны, ΠΏΠΈΡ‚Π°Ρ‚ΡŒΡΡ фаст-Ρ„ΡƒΠ΄Π°ΠΌΠΈ ΠΈ Π³Π°ΠΌΠ±ΡƒΡ€Π³Π΅Ρ€Π°ΠΌΠΈ. НизкоуглСводноС мСню Π½Π° нСдСлю состоит ΠΈΠ· Π»ΡŽΠ±ΠΈΠΌΡ‹Ρ… блюд. Π˜Ρ… Ρ€Π°Π·Π½ΠΎΠΎΠ±Ρ€Π°Π·ΠΈΠ΅ достигаСтся Π²ΠΊΠ»ΡŽΡ‡Π΅Π½ΠΈΠ΅ΠΌ ΠΎΠ²ΠΎΡ‰Π΅ΠΉ ΠΈ Ρ„Ρ€ΡƒΠΊΡ‚ΠΎΠ², ΠΏΡ€ΠΈΠΏΡ€Π°Π² ΠΈ спСций.

БСзуглСводная систСма питания Π½Π΅ Π½Π°ΠΊΠ»Π°Π΄Ρ‹Π²Π°Π΅Ρ‚ ΠΎΠ³Ρ€Π°Π½ΠΈΡ‡Π΅Π½ΠΈΠΉ, Π² ΠΊΠ°ΠΊΠΎΠ΅ врСмя суток ΠΏΠΈΡ‚Π°Ρ‚ΡŒΡΡ. Если ΠΎΡ‡Π΅Π½ΡŒ хочСтся, ΠΏΠΎΠ΅ΡΡ‚ΡŒ ΠΌΠΎΠΆΠ½ΠΎ Π²Π΅Ρ‡Π΅Ρ€ΠΎΠΌ ΠΈ Π΄Π°ΠΆΠ΅ Π½ΠΎΡ‡ΡŒΡŽ.

Богласно ΠΎΡ‚Π·Ρ‹Π²Π°ΠΌ ΠΏΠΎΡ…ΡƒΠ΄Π΅Π²ΡˆΠΈΡ…, ΠΏΠΎ Π·Π°Π²Π΅Ρ€ΡˆΠ΅Π½ΠΈΠΈ курса ΡƒΠΆΠ΅ Π½Π΅ хочСтся ΡΡ‚ΠΎΠ»ΡŒΠΊΠΎ ΠΊΠ°Π»ΠΎΡ€ΠΈΠΉΠ½ΠΎΠΉ ΠΏΠΈΡ‰ΠΈ. ΠŸΠΎΡΠ²Π»ΡΠ΅Ρ‚ΡΡ ΠΏΡ€ΠΈΠ²Ρ‹Ρ‡ΠΊΠ° Π΅ΡΡ‚ΡŒ нСбольшиС ΠΏΠΎΡ€Ρ†ΠΈΠΈ Π² ΠΎΠΏΡ€Π΅Π΄Π΅Π»Π΅Π½Π½ΠΎΠ΅ врСмя, Ρ‡Ρ‚ΠΎ ΠΏΠΎΠΌΠΎΠ³Π°Π΅Ρ‚ ΠΏΠΎΠ΄Π΄Π΅Ρ€ΠΆΠΈΠ²Π°Ρ‚ΡŒ достигнутый вСс Π½Π° ΠΎΠΏΡ‚ΠΈΠΌΠ°Π»ΡŒΠ½ΠΎΠΌ ΡƒΡ€ΠΎΠ²Π½Π΅. ΠŸΠΎΠ²Ρ‹ΡˆΠ΅Π½Π½ΠΎΠ΅ ΡƒΠΏΠΎΡ‚Ρ€Π΅Π±Π»Π΅Π½ΠΈΠ΅ Π±Π΅Π»ΠΊΠ° Π΄Π΅Π»Π°Π΅Ρ‚ ΠΊΠΎΠΆΡƒ Π³Π»Π°Π΄ΠΊΠΎΠΉ ΠΈ ΡƒΠΏΡ€ΡƒΠ³ΠΎΠΉ, ΠΏΠΎΠΌΠΎΠ³Π°Π΅Ρ‚ ΡΠΏΡ€Π°Π²ΠΈΡ‚ΡŒΡΡ с ΠΌΠΎΡ€Ρ‰ΠΈΠ½Π°ΠΌΠΈ.

ΠŸΡ€Π΅ΠΆΠ΄Π΅ Ρ‡Π΅ΠΌ Ρ€Π΅ΡˆΠΈΡ‚ΡŒΡΡ Π½Π° Π±Π΅Π·ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π½ΡƒΡŽ Π΄ΠΈΠ΅Ρ‚Ρƒ ΠΈ ΠΏΠΎΠ΄Π±ΠΈΡ€Π°Ρ‚ΡŒ ΠΏΠΎ Ρ‚Π°Π±Π»ΠΈΡ†Π΅ ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚Ρ‹ для мСню Π½Π° нСдСлю, стоит ΠΏΡ€ΠΎΠΊΠΎΠ½ΡΡƒΠ»ΡŒΡ‚ΠΈΡ€ΠΎΠ²Π°Ρ‚ΡŒΡΡ с Π»Π΅Ρ‡Π°Ρ‰ΠΈΠΌ Π²Ρ€Π°Ρ‡ΠΎΠΌ ΠΈ Π΄ΠΈΠ΅Ρ‚ΠΎΠ»ΠΎΠ³ΠΎΠΌ. Π§Ρ‚ΠΎΠ±Ρ‹ Π½Π΅ случился ΡƒΠΏΠ°Π΄ΠΎΠΊ сил, Π½Π΅ стоит ΡƒΠΌΠ΅Π½ΡŒΡˆΠ°Ρ‚ΡŒ ΠΏΠΎΡ‚Ρ€Π΅Π±Π»Π΅Π½ΠΈΠ΅ ΠΊΠ°Π»ΠΎΡ€ΠΈΠΉ Π½ΠΈΠΆΠ΅ минимального уровня. Π–Π΅Π½Ρ‰ΠΈΠ½Π°ΠΌ ΠΊΠ°ΠΆΠ΄Ρ‹ΠΉ дСнь Π½Π΅ΠΎΠ±Ρ…ΠΎΠ΄ΠΈΠΌΠΎ 1200ΠΊΠΊΠ°Π», ΠΌΡƒΠΆΡ‡ΠΈΠ½Π°ΠΌ – 2000ΠΊΠΊΠ°Π».

ΠŸΡ€ΠΈΠ½Ρ†ΠΈΠΏΡ‹ составлСния мСню Π½ΠΈΠ·ΠΊΠΎΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π½ΠΎΠΉ Π΄ΠΈΠ΅Ρ‚Ρ‹

Π’ основС Ρ€Π°Ρ†ΠΈΠΎΠ½Π° Π΄Π°Π½Π½ΠΎΠΉ систСмы питания для похудСния – ΡƒΠΏΠΎΡ‚Ρ€Π΅Π±Π»Π΅Π½ΠΈΠ΅ ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚ΠΎΠ² ΠΈΠ· мяса. МоТно Π²ΠΊΠ»ΡŽΡ‡Π°Ρ‚ΡŒ Π² мСню говядину, свинину, курятину, Π±Π°Ρ€Π°Π½ΠΈΠ½Ρƒ, ΠΊΡ€ΠΎΠ»ΡŒΡ‡Π°Ρ‚ΠΈΠ½Ρƒ Π²Π½Π΅ зависимости ΠΎΡ‚ способа приготовлСния.

Π”Ρ€ΡƒΠ³ΠΎΠΉ популярный ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚ – ΠΊΡƒΡ€ΠΈΠ½Ρ‹Π΅ яйца. Π˜Ρ… ΠΌΠΎΠΆΠ½ΠΎ ΠΎΡ‚Π²Π°Ρ€ΠΈΠ²Π°Ρ‚ΡŒ, Π΄Π΅Π»Π°Ρ‚ΡŒ ΠΎΠΌΠ»Π΅Ρ‚, яичницу ΠΈ Ρ‚.Π΄.

Π’ ΠΏΠ΅Ρ€Π²Ρ‹Π΅ 2-3 Π½Π΅Π΄Π΅Π»ΠΈ ΠΏΠΎΠΌΠΈΠΌΠΎ мяса Π² Ρ€Π°Ρ†ΠΈΠΎΠ½ Ρ‚Π°ΠΊΠΆΠ΅ стоит Π²ΠΊΠ»ΡŽΡ‡Π°Ρ‚ΡŒ ΠΏΡ‚ΠΈΡ†Ρƒ, Ρ€Ρ‹Π±Ρƒ, ΠΎΠ²ΠΎΡ‰ΠΈ. ΠžΠ³Ρ€Π°Π½ΠΈΡ‡ΠΈΡ‚ΡŒ Ρ…Π»Π΅Π±, сладкоС, Ρ„Ρ€ΡƒΠΊΡ‚Ρ‹ ΠΈ ягоды. На 3-4 Π½Π΅Π΄Π΅Π»Π΅ Ρ€Π°Ρ†ΠΈΠΎΠ½ ΠΌΠΎΠΆΠ½ΠΎ Ρ€Π°Π·Π½ΠΎΠΎΠ±Ρ€Π°Π·ΠΈΡ‚ΡŒ ΠΌΠΎΠ»ΠΎΡ‡Π½Ρ‹ΠΌΠΈ ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚Π°ΠΌΠΈ, сСмСчками, ΠΎΡ€Π΅Ρ…Π°ΠΌΠΈ, ягодами, Ρ„Ρ€ΡƒΠΊΡ‚Π°ΠΌΠΈ. ΠŸΠΎΡΡ‚Π΅ΠΏΠ΅Π½Π½ΠΎ Π²ΠΊΠ»ΡŽΡ‡Π°Ρ‚ΡŒ Π² мСню блюда ΠΈΠ· ΠΊΡ€ΡƒΠΏ, Ρ…Π»Π΅Π±.

Π₯ΡƒΠ΄Π΅Ρ‚ΡŒ Π½ΡƒΠΆΠ½ΠΎ постСпСнно, ΠΎΠ±ΡΠ·Π°Ρ‚Π΅Π»ΡŒΠ½ΠΎ Π΄Π°Ρ‚ΡŒ ΠΎΡ€Π³Π°Π½ΠΈΠ·ΠΌΡƒ ΠΏΡ€ΠΈΠ²Ρ‹ΠΊΠ½ΡƒΡ‚ΡŒ ΠΊ Π΄Π°Π½Π½ΠΎΠΉ систСмС питания. ОсобСнно Π²Π°ΠΆΠ½ΠΎ строго ΡΠΎΠ±Π»ΡŽΠ΄Π°Ρ‚ΡŒ Π΅Π΅ ΠΏΡ€ΠΈΠ½Ρ†ΠΈΠΏΡ‹ Π² ΠΏΠ΅Ρ€Π²Ρ‹ΠΉ мСсяц.

Π”Π°ΠΆΠ΅ Ссли ΠΏΠΎΠ½Π°Ρ‡Π°Π»Ρƒ Π½Π΅ удаСтся ΠΏΠΎΡ…ΡƒΠ΄Π΅Ρ‚ΡŒ, Π½Π΅ стоит ΠΏΠ°Π½ΠΈΠΊΠΎΠ²Π°Ρ‚ΡŒ ΠΈ Ρ€Π°ΡΡΡ‚Ρ€Π°ΠΈΠ²Π°Ρ‚ΡŒΡΡ. Π’Π΅ΠΌ Π±ΠΎΠ»Π΅Π΅ Π½Π΅ Π½ΡƒΠΆΠ½ΠΎ Π³ΠΎΠ»ΠΎΠ΄Π°Ρ‚ΡŒ – Π·Π°Π²Ρ‚Ρ€Π°ΠΊΠΈ, ΠΎΠ±Π΅Π΄Ρ‹ ΠΈ ΡƒΠΆΠΈΠ½Ρ‹ ΠΏΡ€ΠΎΠΏΡƒΡΠΊΠ°Ρ‚ΡŒ нСльзя.

НС стоит Π²ΠΏΠ°Π΄Π°Ρ‚ΡŒ Π² ΠΊΡ€Π°ΠΉΠ½ΠΎΡΡ‚ΡŒ ΠΈ ΠΏΠΎΠ»Π½ΠΎΡΡ‚ΡŒΡŽ ΠΎΡ‚ΠΊΠ°Π·Ρ‹Π²Π°Ρ‚ΡŒΡΡ ΠΎΡ‚ ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ², ΠΏΠΎΡΠΊΠΎΠ»ΡŒΠΊΡƒ ΠΎΠ½ΠΈ Π½ΡƒΠΆΠ½Ρ‹ ΠΎΡ€Π³Π°Π½ΠΈΠ·ΠΌΡƒ, особСнно ΠΊΠ»Π΅Ρ‚Ρ‡Π°Ρ‚ΠΊΠ°, содСрТащаяся Π² Ρ€Π°ΡΡ‚ΠΈΡ‚Π΅Π»ΡŒΠ½ΠΎΠΉ ΠΏΠΈΡ‰Π΅. Π’ Π½Π΅ΠΉ Π½Π΅Ρ‚ ΠΊΠ°Π»ΠΎΡ€ΠΈΠΉ, Π½ΠΎ ΠΎΠ½Π° Π½Π΅ΠΎΠ±Ρ…ΠΎΠ΄ΠΈΠΌΠ° для ΠΏΠ΅Ρ€ΠΈΡΡ‚Π°Π»ΡŒΡ‚ΠΈΠΊΠΈ ΠΊΠΈΡˆΠ΅Ρ‡Π½ΠΈΠΊΠ°.

Π‘Ρ‚ΠΎΡ€ΠΎΠ½Π½ΠΈΠΊΠΈ Ρ€Π°Π·Π»ΠΈΡ‡Π½Ρ‹Ρ… систСм питания Π½Π° собствСнном ΠΎΠΏΡ‹Ρ‚Π΅ Π½Π΅ΠΎΠ΄Π½ΠΎΠΊΡ€Π°Ρ‚Π½ΠΎ ΡƒΠ±Π΅ΠΆΠ΄Π°Π»ΠΈΡΡŒ, Ρ‡Ρ‚ΠΎ ΠΏΠΎΡ…ΡƒΠ΄Π΅Ρ‚ΡŒ Π·Π½Π°Ρ‡ΠΈΡ‚Π΅Π»ΡŒΠ½ΠΎ Π»Π΅Π³Ρ‡Π΅, Ρ‡Π΅ΠΌ ΠΏΠΎΡ‚ΠΎΠΌ ΡƒΠ΄Π΅Ρ€ΠΆΠ°Ρ‚ΡŒ вСс Π½Π° достигнутом ΡƒΡ€ΠΎΠ²Π½Π΅.

ΠŸΠΎΡΡ‚ΠΎΠΌΡƒ послС окончания курса Π±Π΅Π·ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π½ΠΎΠΉ Π΄ΠΈΠ΅Ρ‚Ρ‹ Π½Π΅ стоит сразу ΠΏΡ€ΠΈΠ½ΠΈΠΌΠ°Ρ‚ΡŒΡΡ Π·Π° ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚Ρ‹, ΠΊΠΎΡ‚ΠΎΡ€Ρ‹Π΅ Π±Ρ‹Π»ΠΈ ΠΈΡΠΊΠ»ΡŽΡ‡Π΅Π½Ρ‹ Π½Π° врСмя похудСния ΠΈΠ· Ρ€Π°Ρ†ΠΈΠΎΠ½Π°. НСобходима извСстная ΠΏΠΎΡΡ‚Π΅ΠΏΠ΅Π½Π½ΠΎΡΡ‚ΡŒ, ΠΈΠ½Π°Ρ‡Π΅ вСс снова вСрнСтся.

Π’Π°Π±Π»ΠΈΡ†Π° ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚ΠΎΠ² для Π±Π΅Π·ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π½ΠΎΠΉ Π΄ΠΈΠ΅Ρ‚Ρ‹

НаличиС ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ² ΠΏΡ€ΠΈ составлСнии мСню принято ΡƒΡ‡ΠΈΡ‚Ρ‹Π²Π°Ρ‚ΡŒ Π² условных Π΅Π΄ΠΈΠ½ΠΈΡ†Π°Ρ…, Π² ΠΎΠ΄Π½ΠΎΠΉ Ρƒ.Π΅. 5Π³ ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ².

Π•ΠΆΠ΅Π΄Π½Π΅Π²Π½Ρ‹ΠΉ Ρ€Π°Ρ†ΠΈΠΎΠ½ для сниТСния вСса Π΄ΠΎΠ»ΠΆΠ½Ρ‹ ΡΠΎΡΡ‚Π°Π²Π»ΡΡ‚ΡŒ ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚Ρ‹ Π½Π° ΠΎΠ±Ρ‰ΡƒΡŽ сумму 10-12Ρƒ.Π΅. Для поддСрТания достигнутого Ρ€Π΅Π·ΡƒΠ»ΡŒΡ‚Π°Ρ‚Π° ΠΏΠΎ ΠΎΠΊΠΎΠ½Ρ‡Π°Π½ΠΈΠΈ курса допускаСтся ΡƒΠ²Π΅Π»ΠΈΡ‡Π΅Π½ΠΈΠ΅ потрСблСния Π΄ΠΎ 40Ρƒ.Π΅.

Π’Π°Π±Π»ΠΈΡ†Π° 1. ΠŸΡ€ΠΎΠ΄ΡƒΠΊΡ‚Ρ‹ для Π΄ΠΈΠ΅Ρ‚Ρ‹ Π±Π΅Π· ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ²
НаимСнованиС ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚Π°Π£.Π΅. Π² 100Π³ ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚Π°
ΠšΡ€ΡƒΠΏΡ‹
Рис17,5
ΠšΡƒΠΊΡƒΡ€ΡƒΠ·Π½Ρ‹Π΅ Ρ…Π»ΠΎΠΏΡŒΡ17
ΠœΡƒΠΊΠ° простая16
ΠšΠΎΠ½Π΄ΠΈΡ‚Π΅Ρ€ΡΠΊΠΈΠ΅ издСлия13,5
ΠŸΠ΅ΡΠΎΡ‡Π½ΠΎΠ΅ ΠΏΠ΅Ρ‡Π΅Π½ΡŒΠ΅13
Π’Ρ‹ΠΏΠ΅Ρ‡ΠΊΠ°11
Π‘ΡƒΡ…ΠΎΠΉ бисквит11
Π₯Π»Π΅Π± Π±Π΅Π»Ρ‹ΠΉ10
ΠŸΠΎΠ½Ρ‡ΠΈΠΊΠΈ9,5
Рис ΠΎΡ‚Π²Π°Ρ€Π½ΠΎΠΉ6
ΠœΠΎΠ»ΠΎΡ‡Π½ΠΎΠ΅ ΠΌΠΎΡ€ΠΎΠΆΠ΅Π½ΠΎΠ΅5
ΠœΠ°ΠΊΠ°Ρ€ΠΎΠ½Ρ‹ ΠΎΡ‚Π²Π°Ρ€Π½Ρ‹Π΅5
Молоко ΠΈ ΠΌΠΎΠ»ΠΎΡ‡Π½Ρ‹Π΅ ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚Ρ‹
ΠšΠ΅Ρ„ΠΈΡ€ Ρ„Ρ€ΡƒΠΊΡ‚ΠΎΠ²Ρ‹ΠΉ3,5
ΠšΠΎΡ€ΠΎΠ²ΡŒΠ΅ ΠΌΠΎΠ»ΠΎΠΊΠΎ1
КозьС молоко1
ΠšΠ΅Ρ„ΠΈΡ€1
Π‘Ρ‹Ρ€ (Ρ‡Π΅Π΄Π΄Π΅Ρ€, домашний, ΠΏΠ»Π°Π²Π»Π΅Π½Ρ‹ΠΉ), смСтана0
ΠšΡƒΡ€ΠΈΠ½Ρ‹Π΅ яйца0
Π–ΠΈΡ€ ΠΈ масло (солСноС, ΠΎΠ±Π΅Π·ΠΆΠΈΡ€Π΅Π½Π½ΠΎΠ΅, Ρ€Π°ΡΡ‚ΠΈΡ‚Π΅Π»ΡŒΠ½ΠΎΠ΅, ΠΎΠ»ΠΈΠ²ΠΊΠΎΠ²ΠΎΠ΅, ΠΆΠΈΡ€ ΠΊΡƒΠ»ΠΈΠ½Π°Ρ€Π½Ρ‹ΠΉ, ΠΌΠ°Ρ€Π³Π°Ρ€ΠΈΠ½)0
Мясо ΠΈ мясныС ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚Ρ‹
Π–Π°Ρ€Π΅Π½ΠΎΠ΅ мясо Ρ†Ρ‹ΠΏΠ»Π΅Π½ΠΊΠ°, постный Π±Π΅ΠΊΠΎΠ½, копчСная Π²Π΅Ρ‚Ρ‡ΠΈΠ½Π°, ливСрная колбаса, свиныС ΠΎΡ‚Π±ΠΈΠ²Π½Ρ‹Π΅, ΠΆΠ°Ρ€Π΅Π½ΠΎΠ΅ постноС Ρ„ΠΈΠ»Π΅, Ρ‚ΡƒΡˆΠ΅Π½Π°Ρ говядина, ΠΆΠ°Ρ€Π΅Π½ΠΎΠ΅ мясо ΠΈΠ½Π΄Π΅ΠΉΠΊΠΈ, ТарСная тСлятина0
Π Ρ‹Π±Π° ΠΈ Ρ€Ρ‹Π±Π½Ρ‹Π΅ ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚Ρ‹
ЖарСнная трСска1,5
ВрСска горячСго копчСния, ТарСная сСльдь, сардины, консСрвированныС Π² Ρ‚ΠΎΠΌΠ°Ρ‚Π½ΠΎΠΌ соусС, консСрвированная ΠΌΠ΅Ρ‡-Ρ€Ρ‹Π±Π°, Π³ΠΎΠ»ΡƒΠ±ΠΎΠΉ Ρ‚ΡƒΠ½Π΅Ρ†, консСрвированный Π² маслС0
ΠžΠ²ΠΎΡ‰ΠΈ
ΠžΡ‚Π²Π°Ρ€Π½Ρ‹Π΅ полосатая Ρ„Π°ΡΠΎΠ»ΡŒ, Π±Ρ€ΡŽΡΡΠ΅Π»ΡŒΡΠΊΠ°Ρ капуста, зимняя капуста, цвСтная капуста, Π»ΡƒΠΊ, ΡˆΠΏΠΈΠ½Π°Ρ‚, сырыС ΡΠ΅Π»ΡŒΠ΄Π΅Ρ€Π΅ΠΉ, ΠΎΠ³ΡƒΡ€Π΅Ρ†, салат-Π»Π°Ρ‚ΡƒΠΊ, Π³Ρ€ΠΈΠ±Ρ‹, ΠΏΠΎΠΌΠΈΠ΄ΠΎΡ€Ρ‹0
ΠœΠΎΡ€ΠΊΠΎΠ²ΡŒ отварная1
Ѐасоль отварная1,5
Π‘Π²Π΅ΠΊΠ»Π° отварная2
Π“ΠΎΡ€ΠΎΡ… ΠΌΠΎΡ€ΠΎΠΆΠ΅Π½Ρ‹ΠΉ ΠΎΡ‚Π²Π°Ρ€Π½ΠΎΠΉ3
ΠšΠ°Ρ€Ρ‚ΠΎΡ„Π΅Π»ΡŒ ΠΎΡ‚Π²Π°Ρ€Π½ΠΎΠΉ3,5
Π–Π°Ρ€Π΅Π½Ρ‹ΠΉ ΠΊΠ°Ρ€Ρ‚ΠΎΡ„Π΅Π»ΡŒ7,5
Π€Ρ€ΡƒΠΊΡ‚Ρ‹
Кишмиш ΡΡƒΡˆΠ΅Π½Ρ‹ΠΉ13
Изюм ΡΡƒΡˆΠ΅Π½Ρ‹ΠΉ13
Π€ΠΈΠ½ΠΈΠΊΠΈ ΡΡƒΡˆΠ΅Π½Ρ‹Π΅12,5
ЧСрнослив сырой8
Π‘Π²Π΅ΠΆΠΈΠ΅ Π±Π°Π½Π°Π½Ρ‹4
Π§Π΅Ρ€Π½Ρ‹ΠΉ ΠΈ Π±Π΅Π»Ρ‹ΠΉ Π²ΠΈΠ½ΠΎΠ³Ρ€Π°Π΄3
БвСТая вишня2,5
БвСТиС яблоки2
Π‘Π²Π΅ΠΆΠΈΠ΅ пСрсики2
Π‘Ρ‚ΠΎΠ»ΠΎΠ²Ρ‹Π΅ Π³Ρ€ΡƒΡˆΠΈ2
Π‘Π²Π΅ΠΆΠΈΠ΅ абрикосы1,5
Π‘Π²Π΅ΠΆΠΈΠ΅ Π°ΠΏΠ΅Π»ΡŒΡΠΈΠ½Ρ‹1,5
Π‘Π²Π΅ΠΆΠΈΠ΅ ΠΌΠ°Π½Π΄Π°Ρ€ΠΈΠ½Ρ‹1,5
Π‘Π²Π΅ΠΆΠΈΠΉ Π³Ρ€Π΅ΠΉΠΏΡ„Ρ€ΡƒΡ‚1
ΠœΠ΅Π΄ΠΎΠ²Ρ‹Π΅ Π΄Ρ‹Π½ΠΈ1
БвСТая малина1
БвСТая зСмляника1
ΠžΡ€Π΅Ρ…ΠΈ
ΠžΡ€Π΅Ρ…ΠΎΠ²ΠΎΠ΅ масло2,5
ЛСсныС ΠΎΡ€Π΅Ρ…ΠΈ1,5
Π–Π°Ρ€Π΅Π½Ρ‹ΠΉ солСный арахис1,5
Миндаль1
Π“Ρ€Π΅Ρ†ΠΊΠΈΠ΅ ΠΎΡ€Π΅Ρ…ΠΈ1
Π‘Π°Ρ…Π°Ρ€ ΠΈ Π²Π°Ρ€Π΅Π½ΡŒΠ΅
Π‘Π°Ρ…Π°Ρ€ Π±Π΅Π»Ρ‹ΠΉ21
МСд15,5
Π”ΠΆΠ΅ΠΌ14
ΠœΠ°Ρ€ΠΌΠ΅Π»Π°Π΄14
ΠšΠΎΠ½Ρ„Π΅Ρ‚Ρ‹
Π›Π΅Π΄Π΅Π½Ρ†Ρ‹17,5
Π˜Ρ€ΠΈΡ14
ΠœΠΎΠ»ΠΎΡ‡Π½Ρ‹ΠΉ шоколад12
Π‘Π΅Π·Π°Π»ΠΊΠΎΠ³ΠΎΠ»ΡŒΠ½Ρ‹Π΅ Π½Π°ΠΏΠΈΡ‚ΠΊΠΈ
Π–ΠΈΠ΄ΠΊΠΈΠΉ шоколад15,5
Какао-ΠΏΠΎΡ€ΠΎΡˆΠΎΠΊ2,5
Π“Π°Π·ΠΈΡ€ΠΎΠ²Π°Π½Π½Ρ‹Π΅ Π½Π°ΠΏΠΈΡ‚ΠΊΠΈ2
ΠšΠΎΠ½ΡΠ΅Ρ€Π²ΠΈΡ€ΠΎΠ²Π°Π½Π½Ρ‹ΠΉ Π°ΠΏΠ΅Π»ΡŒΡΠΈΠ½ΠΎΠ²Ρ‹ΠΉ сок Π±Π΅Π· сахара1,5
Π›ΠΈΠΌΠΎΠ½Π°Π΄1
ΠšΠΎΠ½ΡΠ΅Ρ€Π²ΠΈΡ€ΠΎΠ²Π°Π½Π½Ρ‹ΠΉ Ρ‚ΠΎΠΌΠ°Ρ‚Π½Ρ‹ΠΉ сок1
ΠœΠΎΠ»ΠΎΡ‚Ρ‹ΠΉ ΠΊΠΎΡ„Π΅, Ρ‡Π°ΠΉ Π±Π΅Π· ΠΌΠΎΠ»ΠΎΠΊΠ°0
ΠΠ»ΠΊΠΎΠ³ΠΎΠ»ΡŒΠ½Ρ‹Π΅ Π½Π°ΠΏΠΈΡ‚ΠΊΠΈ
Π‘ΠΏΠΈΡ€Ρ‚7
Π‘Π΅Π»ΠΎΠ΅ Π²ΠΈΠ½ΠΎ ΠΊΡ€Π΅ΠΏΠ»Π΅Π½ΠΎΠ΅5
ΠšΡ€Π°ΡΠ½ΠΎΠ΅ Π²ΠΈΠ½ΠΎ4
Π‘ΡƒΡ…ΠΎΠ΅ Π±Π΅Π»ΠΎΠ΅ Π²ΠΈΠ½ΠΎ4
Пиво2
Π‘ΠΈΠ΄Ρ€ сухой2
Π›Π΅Π³ΠΊΠΎΠ΅ Π±ΡƒΡ‚Ρ‹Π»ΠΎΡ‡Π½ΠΎΠ΅ ΠΏΠΈΠ²ΠΎ1,5
Боусы ΠΈ ΠΌΠ°Ρ€ΠΈΠ½Π°Π΄Ρ‹
ΠšΠ΅Ρ‚Ρ‡ΡƒΠΏ Ρ‚ΠΎΠΌΠ°Ρ‚Π½Ρ‹ΠΉ5
МайонСз3
Π‘ΡƒΠΏΡ‹
ΠžΠ²ΠΎΡ‰Π½ΠΎΠΉ консСрвированный суп1,5
ΠšΡƒΡ€ΠΈΠ½Ρ‹ΠΉ суп с лапшой1

ΠŸΡ€ΠΈΠΌΠ΅Ρ€Π½ΠΎΠ΅ мСню Π½Π° нСдСлю

Π”Π΅Π½ΡŒ 1.

  • Π—Π°Π²Ρ‚Ρ€Π°ΠΊ: ΠΏΠ°Ρ€Π° яиц Π²ΠΊΡ€ΡƒΡ‚ΡƒΡŽ, кусочСк колбасы, ΠΊΠΎΡ„Π΅ ΠΈΠ»ΠΈ Ρ‡Π°ΠΉ.
  • ОбСд: салат ΠΈΠ· ΠΎΠ³ΡƒΡ€Ρ†ΠΎΠ² ΠΈ ΠΏΠΎΠΌΠΈΠ΄ΠΎΡ€, Ρ‰ΠΈ Π±Π΅Π· ΠΊΠ°Ρ€Ρ‚ΠΎΡˆΠΊΠΈ со смСтаной, ΠΆΠ°Ρ€Π΅Π½ΠΎΠ΅ мясо, Ρ‡Π°ΠΉ.
  • Полдник: ΠΎΡ€Π΅Ρ…ΠΈ.
  • Π£ΠΆΠΈΠ½: капустный салат с Ρ€Π°ΡΡ‚ΠΈΡ‚Π΅Π»ΡŒΠ½Ρ‹ΠΌ маслом, отварная Ρ€Ρ‹Π±Π°, ΠΊΠ΅Ρ„ΠΈΡ€.

Π”Π΅Π½ΡŒ 2.

  • Π—Π°Π²Ρ‚Ρ€Π°ΠΊ: сыр, Ρ‡Π°ΠΉ.
  • ОбСд: Π·Π΅Π»Π΅Π½Ρ‹ΠΉ салат с Ρ€Π°ΡΡ‚ΠΈΡ‚Π΅Π»ΡŒΠ½Ρ‹ΠΌ маслом, Ρ‰ΠΈ, кусочСк колбасы, ΠΊΠΎΡ„Π΅ ΠΈΠ»ΠΈ Ρ‡Π°ΠΉ.
  • Полдник: яблоко.
  • Π£ΠΆΠΈΠ½: капуста отварная, кусок ΠΆΠ°Ρ€Π΅Π½ΠΎΠΉ курятины, Ρ‡Π°ΠΉ.

Π”Π΅Π½ΡŒ 3.

  • Π—Π°Π²Ρ‚Ρ€Π°ΠΊ: ΠΏΠ°Ρ€Π° сосисок с Π·Π΅Π»Π΅Π½Ρ‹ΠΌ Π³ΠΎΡ€ΠΎΡˆΠΊΠΎΠΌ, ΠΊΠΎΡ„Π΅ ΠΈΠ»ΠΈ Ρ‡Π°ΠΉ.
  • ОбСд: салат ΠΈΠ· свСТСй ΠΈΠ»ΠΈ квашСной капусты, ΠΎΠ²ΠΎΡ‰Π½ΠΎΠΉ суп, отбивная, ΠΊΠΎΡ„Π΅ ΠΈΠ»ΠΈ Ρ‡Π°ΠΉ.
  • Полдник: апСльсин
  • Π£ΠΆΠΈΠ½: Ρ‚Ρ‹ΠΊΠ²Π° отварная.

Π”Π΅Π½ΡŒ 4.

  • Π—Π°Π²Ρ‚Ρ€Π°ΠΊ: салат ΠΈΠ· Ρ‚Π΅Ρ€Ρ‚ΠΎΠΉ ΠΌΠΎΡ€ΠΊΠΎΠ²ΠΈ со смСтаной, ΠΊΠΎΡ„Π΅ ΠΈΠ»ΠΈ Ρ‡Π°ΠΉ.
  • ОбСд: ΠΎΠ²ΠΎΡ‰Π½ΠΎΠΉ салат, ΠΊΡƒΡ€ΠΈΠ½Ρ‹ΠΉ суп, варСная Ρ€Ρ‹Π±Π°, Ρ‡Π°ΠΉ.
  • Полдник: ΠΏΠ°Ρ€Π° ΠΌΠ°Π½Π΄Π°Ρ€ΠΈΠ½ΠΎΠ².
  • Π£ΠΆΠΈΠ½: варСная ΠΊΡƒΡ€ΠΈΡ†Π°, Ρ‡Π°ΠΉ.

Π”Π΅Π½ΡŒ 5.

  • Π—Π°Π²Ρ‚Ρ€Π°ΠΊ: ΠΏΠ°Ρ€Π° Π±ΡƒΡ‚Π΅Ρ€Π±Ρ€ΠΎΠ΄ΠΎΠ² с колбасой, ΠΊΠΎΡ„Π΅ ΠΈΠ»ΠΈ Ρ‡Π°ΠΉ.
  • ОбСд: салат ΠΈΠ· свСТих ΠΎΠ³ΡƒΡ€Ρ†ΠΎΠ², ΠΎΠΊΡ€ΠΎΡˆΠΊΠ°, ΠΊΠΎΡ‚Π»Π΅Ρ‚Π°, Ρ‡Π°ΠΉ.
  • Полдник: арахис.
  • Π£ΠΆΠΈΠ½: сыр, Ρ€Ρ‹Π±Π°, Π±ΠΎΠΊΠ°Π» сухого красного Π²ΠΈΠ½Π°.

Π”Π΅Π½ΡŒ 6.

  • Π—Π°Π²Ρ‚Ρ€Π°ΠΊ: Ρ‚Ρ€ΠΈ ΠΊΡƒΡ€ΠΈΠ½Ρ‹Ρ… яйца, ΠΎΠ³ΡƒΡ€Π΅Ρ†, ΠΊΠΎΡ„Π΅ ΠΈΠ»ΠΈ Ρ‡Π°ΠΉ.
  • ОбСд: ΡΠ²Π΅ΠΊΠΎΠ»ΡŒΠ½Ρ‹ΠΉ салат, ТарСная ΠΊΡƒΡ€ΠΈΡ†Π°, Ρ‡Π°ΠΉ.
  • Полдник: апСльсин.
  • Π£ΠΆΠΈΠ½: салат ΠΈΠ· рСдиски, отварная Ρ€Ρ‹Π±Π°.

Π”Π΅Π½ΡŒ 7.

  • Π—Π°Π²Ρ‚Ρ€Π°ΠΊ: сосиски с ΠΊΠ°Π±Π°Ρ‡ΠΊΠΎΠ²ΠΎΠΉ ΠΈΠΊΡ€ΠΎΠΉ, ΠΊΠΎΡ„Π΅.
  • ОбСд: салат ΠΈΠ· Π·Π΅Π»Π΅Π½ΠΈ, ΠΊΡƒΡ€ΠΈΡ†Π° ТарСная, Ρ‡Π°ΠΉ.
  • Полдник: яблоко.
  • Π£ΠΆΠΈΠ½: ΠΎΠ³ΡƒΡ€Π΅Ρ‡Π½Ρ‹ΠΉ салат, ΠΎΡ€Π΅Ρ…ΠΈ.

Π’Ρ€Π΅Π΄ ΠΈ противопоказания

ΠŸΡ€ΠΈ ΡƒΠΏΠΎΡ‚Ρ€Π΅Π±Π»Π΅Π½ΠΈΠΈ Π·Π½Π°Ρ‡ΠΈΡ‚Π΅Π»ΡŒΠ½ΠΎΠ³ΠΎ количСства ΠΆΠΈΡ€ΠΎΠ² ΠΈ минимальном поступлСнии ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ² ΠΎΡ€Π³Π°Π½ΠΈΠ·ΠΌ быстро обСзвоТиваСтся, ΠΎΡ‚Ρ‡Π΅Π³ΠΎ интСнсивно тСряСт Π² вСсС. Π‘ Π΄Ρ€ΡƒΠ³ΠΎΠΉ стороны, ΠΎΠ±Π΅Π·Π²ΠΎΠΆΠΈΠ²Π°Π½ΠΈΠ΅ ΠΌΠΎΠΆΠ΅Ρ‚ Π²Ρ‹Π·Ρ‹Π²Π°Ρ‚ΡŒ заболСвания ΠΏΠΎΡ‡Π΅ΠΊ.

Высокий ΡƒΡ€ΠΎΠ²Π΅Π½ΡŒ Π±Π΅Π»ΠΊΠ° ΠΏΠΎΠ²Ρ‹ΡˆΠ°Π΅Ρ‚ количСство вСщСств, Π²Ρ‹Π·Ρ‹Π²Π°ΡŽΡ‰ΠΈΡ… Ρ„ΠΎΡ€ΠΌΠΈΡ€ΠΎΠ²Π°Π½ΠΈΠ΅ ΠΏΠΎΡ‡Π΅Ρ‡Π½Ρ‹Ρ… ΠΊΠ°ΠΌΠ½Π΅ΠΉ. Из костСй Π½Π°Ρ‡ΠΈΠ½Π°Π΅Ρ‚ Π²Ρ‹ΠΌΡ‹Π²Π°Ρ‚ΡŒΡΡ ΠΊΠ°Π»ΡŒΡ†ΠΈΠΉ, ΠΎΡ‚Ρ‡Π΅Π³ΠΎ ΠΎΠ½ΠΈ становятся Ρ…Ρ€ΡƒΠΏΠΊΠΈΠΌΠΈ, прСдрасполоТСнными ΠΊ ΠΏΠ΅Ρ€Π΅Π»ΠΎΠΌΠ°ΠΌ ΠΈ остСопорозу. ΠšΠ°Π»ΡŒΡ†ΠΈΠΉ откладываСтся Π² ΠΏΠΎΡ‡ΠΊΠ°Ρ…. ОсобСнно ΡΡ‚Ρ€Π°Π΄Π°ΡŽΡ‚ ΠΆΠ΅Π½Ρ‰ΠΈΠ½Ρ‹ Π²ΠΎ врСмя климактСричСского ΠΏΠ΅Ρ€ΠΈΠΎΠ΄Π° ΠΈΠ·-Π·Π° сниТСния Π²Ρ‹Ρ€Π°Π±ΠΎΡ‚ΠΊΠΈ ΠΏΠΎΠ»ΠΎΠ²Ρ‹Ρ… Π³ΠΎΡ€ΠΌΠΎΠ½ΠΎΠ².

Π—Π½Π°Ρ‡ΠΈΡ‚Π΅Π»ΡŒΠ½ΠΎΠ΅ количСство мясной ΠΏΠΈΡ‰ΠΈ Π²Ρ‹Π·Ρ‹Π²Π°Π΅Ρ‚ ΠΎΠ±Ρ€Π°Π·ΠΎΠ²Π°Π½ΠΈΠ΅ ΠΌΠΎΡ‡Π΅Π²ΠΎΠΉ кислоты, приводящСй ΠΊ ΠΏΠΎΠ΄Π°Π³Ρ€Π΅. Богласно статистичСским Π΄Π°Π½Π½Ρ‹ΠΌ, Π΄ΠΈΠ΅Ρ‚Ρ‹ с содСрТаниСм ΠΆΠΈΡ€ΠΎΠ² Π² Π΅ΠΆΠ΅Π΄Π½Π΅Π²Π½ΠΎΠΌ Ρ€Π°Ρ†ΠΈΠΎΠ½Π΅ Π²Ρ‹ΡˆΠ΅ 20% ΡƒΠ²Π΅Π»ΠΈΡ‡ΠΈΠ²Π°ΡŽΡ‚ риск Ρ€Π°ΠΊΠ° ΠΌΠΎΠ»ΠΎΡ‡Π½ΠΎΠΉ ΠΆΠ΅Π»Π΅Π·Ρ‹ Π½Π° 15%. ΠšΡ€ΠΎΠΌΠ΅ Ρ‚ΠΎΠ³ΠΎ, Π»ΡŽΠ±ΠΈΡ‚Π΅Π»ΠΈ мясной ΠΏΠΈΡ‰ΠΈ Π³ΠΎΡ€Π°Π·Π΄ΠΎ Ρ‡Π°Ρ‰Π΅ Π±ΠΎΠ»Π΅ΡŽΡ‚ Ρ€Π°ΠΊΠΎΠΌ толстого ΠΊΠΈΡˆΠ΅Ρ‡Π½ΠΈΠΊΠ°, простаты, ΠΏΠΎΠ΄ΠΆΠ΅Π»ΡƒΠ΄ΠΎΡ‡Π½ΠΎΠΉ ΠΆΠ΅Π»Π΅Π·Ρ‹.

ОбСзвоТиваниС ΠΈ Π½Π΅Ρ…Π²Π°Ρ‚ΠΊΠ° Π² ΠΏΠΈΡ‰Π΅Π²ΠΎΠΌ Ρ€Π°Ρ†ΠΈΠΎΠ½Π΅ ΠΊΠ»Π΅Ρ‚Ρ‡Π°Ρ‚ΠΊΠΈ Π²Ρ‹Π·Ρ‹Π²Π°ΡŽΡ‚ Π·Π°ΠΏΠΎΡ€Ρ‹, ΡƒΡ…ΡƒΠ΄ΡˆΠ°Π΅Ρ‚ Ρ€Π°Π±ΠΎΡ‚Ρƒ ΠΊΠΈΡˆΠ΅Ρ‡Π½ΠΈΠΊΠ°. ΠŸΠΎΡΡ‚ΠΎΠΌΡƒ послС достиТСния ΠΆΠ΅Π»Π°Π΅ΠΌΠΎΠ³ΠΎ вСса Π½Π΅ΠΎΠ±Ρ…ΠΎΠ΄ΠΈΠΌΠΎ Π²ΠΊΠ»ΡŽΡ‡Π°Ρ‚ΡŒ Π² Ρ€Π°Ρ†ΠΈΠΎΠ½ ΠΎΠ²ΠΎΡ‰ΠΈ ΠΈ ΠΊΡ€ΡƒΠΏΡ‹ – источники ΠΏΠΈΡ‰Π΅Π²Ρ‹Ρ… Π²ΠΎΠ»ΠΎΠΊΠΎΠ½.

Π’ мСню Π±Π΅Π·ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π½ΠΎΠΉ Π΄ΠΈΠ΅Ρ‚Ρ‹ входят колбасы, сосиски, алкоголь. Π‘ Π΄Ρ€ΡƒΠ³ΠΎΠΉ стороны, Π² колбасах присутствуСт Ρ‚Π°ΠΊ Π½Π°Π·Ρ‹Π²Π°Π΅ΠΌΡ‹ΠΉ скрытый ΠΆΠΈΡ€. Π£ ΡΡ‚Ρ€Π°Π΄Π°ΡŽΡ‰ΠΈΡ… ΠΎΠΆΠΈΡ€Π΅Π½ΠΈΠ΅ΠΌ ΠΏΠ΅Ρ€Π΅Π²ΠΎΠ·Π±ΡƒΠΆΠ΄Π΅Π½ ΠΏΠΈΡ‰Π΅Π²ΠΎΠΉ Ρ†Π΅Π½Ρ‚Ρ€, Π° алкоголь Π²ΠΎΠ·Π±ΡƒΠΆΠ΄Π°Π΅Ρ‚ Π΅Π³ΠΎ Π΅Ρ‰Π΅ большС.

НСхватка поступлСния ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ² Π½Π΅Π³Π°Ρ‚ΠΈΠ²Π½ΠΎ сказываСтся Π½Π° настроСнии ΠΈΠ·-Π·Π° сниТСния Π²Ρ‹Ρ€Π°Π±ΠΎΡ‚ΠΊΠΈ сСротонина, ΡƒΠ²Π΅Π»ΠΈΡ‡ΠΈΠ²Π°Π΅Ρ‚ риск ΠΆΠΈΡ€ΠΎΠ²ΠΎΠ³ΠΎ пСрСроТдСния ΠΏΠ΅Ρ‡Π΅Π½ΠΈ. Π‘Ρ‚Ρ€Π°Π΄Π°Π΅Ρ‚ ΡΠΏΠΎΡΠΎΠ±Π½ΠΎΡΡ‚ΡŒ ΡΠΊΠΎΠ½Ρ†Π΅Π½Ρ‚Ρ€ΠΈΡ€ΠΎΠ²Π°Ρ‚ΡŒΡΡ, ΠΏΠ°ΠΌΡΡ‚ΡŒ, Π²Π½ΠΈΠΌΠ°Π½ΠΈΠ΅, Ρ‡Ρ‚ΠΎ особСнно Π²Π°ΠΆΠ½ΠΎ для занятых ΠΈΠ½Ρ‚Π΅Π»Π»Π΅ΠΊΡ‚ΡƒΠ°Π»ΡŒΠ½Ρ‹ΠΌ Ρ‚Ρ€ΡƒΠ΄ΠΎΠΌ.

Π”ΠΈΠ΅Ρ‚Π° Π±Π΅Π· ΡƒΠ³Π»Π΅Π²ΠΎΠ΄ΠΎΠ² Ρ€Π°Π·Ρ€Π΅ΡˆΠ°Π΅Ρ‚ ΠΆΠ°Ρ€Π΅Π½Ρ‹Π΅ ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚Ρ‹ – источник ΠΊΠ°Π½Ρ†Π΅Ρ€ΠΎΠ³Π΅Π½ΠΎΠ². Π’ случаС Π·Π°Π±ΠΎΠ»Π΅Π²Π°Π½ΠΈΠΉ ΠΏΠΈΡ‰Π΅Π²Π°Ρ€ΠΈΡ‚Π΅Π»ΡŒΠ½ΠΎΠΉ систСмы ΠΆΠ°Ρ€Π΅Π½ΠΎΠ΅ ΠΏΡ€ΠΎΡ‚ΠΈΠ²ΠΎΠΏΠΎΠΊΠ°Π·Π°Π½ΠΎ.

Данная систСма питания Π±ΠΎΠ³Π°Ρ‚Π° холСстСрином, ΠΏΠΎΡΡ‚ΡƒΠΏΠ°ΡŽΡ‰ΠΈΠΌ ΠΏΡ€ΠΈ ΡƒΠΏΠΎΡ‚Ρ€Π΅Π±Π»Π΅Π½ΠΈΠΈ насыщСнных ΠΆΠΈΠ²ΠΎΡ‚Π½Ρ‹Ρ… ΠΆΠΈΡ€ΠΎΠ². НСхватка ΠΊΠ»Π΅Ρ‚Ρ‡Π°Ρ‚ΠΊΠΈ прСпятствуСт избавлСнию ΠΎΡ‚ ΠΏΠ΅Ρ€Π΅ΠΈΠ·Π±Ρ‹Ρ‚ΠΊΠ° холСстСрина.

НС стоит ΠΏΡ€ΠΈΠ΄Π΅Ρ€ΠΆΠΈΠ²Π°Ρ‚ΡŒΡΡ Π±Π΅Π·ΡƒΠ³Π»Π΅Π²ΠΎΠ΄Π½ΠΎΠΉ Π΄ΠΈΠ΅Ρ‚Ρ‹ Π² случаС Π·Π°Π±ΠΎΠ»Π΅Π²Π°Π½ΠΈΠΉ ΠΏΠΎΡ‡Π΅ΠΊ, сСрдца, сосудов, ΠΏΠΈΡ‰Π΅Π²Π°Ρ€ΠΈΡ‚Π΅Π»ΡŒΠ½ΠΎΠΉ систСмы, Π±Π΅Ρ€Π΅ΠΌΠ΅Π½Π½Ρ‹ΠΌ ΠΈ Π² ΠΏΠ΅Ρ€ΠΈΠΎΠ΄ Π»Π°ΠΊΡ‚Π°Ρ†ΠΈΠΈ, Π² ΠΏΠΎΠΆΠΈΠ»ΠΎΠΌ возрастС.

Π’Π°ΠΆΠ½ΠΎ Π·Π½Π°Ρ‚ΡŒ, Ρ‡Ρ‚ΠΎ Π½Π΅ΠΊΠΎΡ‚ΠΎΡ€Ρ‹Π΅ ΠΆΠ΅Π½Ρ‰ΠΈΠ½Ρ‹ с ΠΎΠΏΡ‚ΠΈΠΌΠ°Π»ΡŒΠ½Ρ‹ΠΌ для своСго возраста ΠΈ роста вСсом постоянно ΠΏΡ€ΠΈΠ΄Π΅Ρ€ΠΆΠΈΠ²Π°ΡŽΡ‚ΡΡ Ρ‚ΠΎΠΉ ΠΈΠ»ΠΈ ΠΈΠ½ΠΎΠΉ систСмы питания, дСлая Π΅Π΅ Ρ‡Π°ΡΡ‚ΡŒΡŽ ΠΆΠΈΠ·Π½ΠΈ. Π’ Π»ΡƒΡ‡ΡˆΠ΅ΠΌ случаС данная ΠΏΡ€ΠΈΠ²Π΅Ρ€ΠΆΠ΅Π½Π½ΠΎΡΡ‚ΡŒ ΠΎΠ±ΡŠΡΡΠ½ΡΠ΅Ρ‚ΡΡ ΠΆΠ΅Π»Π°Π½ΠΈΠ΅ΠΌ ΡΠ»Π΅Π΄ΠΎΠ²Π°Ρ‚ΡŒ ΠΌΠΎΠ΄Π½Ρ‹ΠΌ тСндСнциям, Π² Ρ…ΡƒΠ΄ΡˆΠ΅ΠΌ – психичСскими отклонСниями.

90000 Uses, health benefits, and risks 90001 90002 Carbohydrates, or saccharides, are biomolecules. The four major classes of biomolecules are carbohydrates, proteins, nucleotides, and lipids. Carbohydrates are the most abundant of the four. 90003 90002 Also known as «carbs,» carbohydrates have several roles in living organisms, including energy transportation. They are also structural components of plants and insects. 90003 90002 Carbohydrate derivatives are involved in reproduction, the immune system, the development of disease, and blood clotting.90003 90008 Fast facts on carbohydrates 90009 90010 90011 «Saccharide» is another word for «carbohydrate.» 90012 90011 Foods high in carbohydrates include bread, pasta, beans, potatoes, rice, and cereals. 90012 90011 One gram of carbohydrate contains approximately 4 kilocalories 90012 90011 High glycemic index (GI) carbohydrates quickly enter the bloodstream as glucose 90012 90011 Switching to a low-GI diet improves the chance of a healthy weight and lifestyle 90012 90021 90002 Carbohydrates, also known as saccharides or carbs, are sugars or starches.They are a major food source and a key form of energy for most organisms. 90003 90002 They consist of carbon, hydrogen, and oxygen atoms. 90003 90002 Two basic compounds make up carbohydrates: 90003 90002 90029 Aldehydes 90030: These are double-bonded carbon and oxygen atoms, plus a hydrogen atom. 90003 90002 90029 Ketones 90030: These are double-bonded carbon and oxygen atoms, plus two additional carbon atoms. 90003 90002 Carbs can combine together to form polymers, or chains. 90003 90002 These polymers can function as: 90003 90010 90011 long-term food storage molecules 90012 90011 protective membranes for organisms and cells 90012 90011 the main structural support for plants 90012 90021 90002 Most organic matter on earth is made up of carbohydrates.They are involved in many aspects of life. 90003 90002 There are various types of carbohydrate. They include monosaccharides, disaccharides, and polysaccharides. 90003 90008 Monosaccharides 90009 90002 This is the smallest possible sugar unit. Examples include glucose, galactose, or fructose. Glucose is a major source of energy for a cell. «Blood sugar» means «glucose in the blood.» 90003 90002 In human nutrition, these include: 90003 90010 90011 galactose, most readily available in milk and dairy products 90012 90011 fructose, mostly in vegetables and fruit 90012 90021 90008 Disaccharides 90009 90002 Disaccharides are two monosaccharide molecules bonded together, for example, lactose, maltose, and sucrose.90003 90002 Bonding one glucose molecule with a galactose molecule produces lactose. Lactose is commonly found in milk. 90003 90002 Bonding one glucose molecule with a fructose molecule, produces a sucrose molecule. 90003 90002 Sucrose is found in table sugar. It is often results from photosynthesis, when sunlight absorbed by chlorophyll reacts with other compounds in plants. 90003 90008 Polysaccharides 90009 90002 Different polysaccharides act as food stores in plants and animals. They also play a structural role in the plant cell wall and the tough outer skeleton of insects.90003 90002 Polysaccharides are a chain of two or more monosaccharides. 90003 90002 The chain may be: 90003 90010 90011 branched, so that the molecule looks like a tree with branches and twigs 90012 90011 unbranched, where the molecule is a straight line 90012 90021 90002 Polysaccharide molecule chains may consist of hundreds or thousands of monosaccharides. 90003 90002 Glycogen is a polysaccharide that humans and animals store in the liver and muscles. 90003 90002 Starches are glucose polymers that are made up of amylose and amylopectin.Rich sources include potatoes, rice, and wheat. Starches are not water soluble. Humans and animals digest them using amylase enzymes. 90003 90002 Cellulose is one of the main structural constituents of plants. Wood, paper, and cotton are mostly made of cellulose. 90003 90002 You may have heard about simple and complex carbohydrates. 90003 90002 Monosaccharides and disaccharides are simple carbohydrates, and polysaccharides are complex. 90003 90002 90029 Simple carbohydrates 90030 are sugars.They consist of just one or two molecules.They provide a rapid source of energy, but the consumer soon feels hungry again. Examples include white bread, sugars, and candies. 90003 90002 90029 Complex carbohydrates 90030 consist of long chains of sugar molecules. Wholegrains and foods that still have their fiber in are complex carbs. They tend to fill you up for longer, and they are considered more healthful, as they contain more vitamins, minerals, and fiber. Examples include fruits, vegetables, pulses, and wholemeal pasta.90003 90002 Bread, pasta, beans, potatoes, bran, rice, and cereals are carbohydrate-rich foods. Most carbohydrate-rich foods have a high starch content. Carbohydrates are the most common source of energy for most organisms, including humans. 90003 90002 We could get all our energy from fats and proteins if we had to. One gram of carbohydrate contains approximately 4 kilocalories (kcal), the same amount as protein. One gram of fat contains around 9 kcal. 90003 90002 However, carbohydrates have other important functions: 90003 90010 90011 the brain needs carbohydrates, specifically glucose, because neurons can not burn fat 90012 90011 dietary fiber is made of polysaccharides that our bodies do not digest 90012 90021 90002 The United States (U.S.) Dietary Guidelines 2015-2020 recommend obtaining 45 to 65 percent of energy needs from carbohydrates, and a maximum of 10 percent should come from simple carbohydrates, in other words, glucose and simple sugars. 90003 90002 Every couple of decades, some «breakthrough» appears, and people are advised to «avoid all fats,» or «avoid carbs.» 90003 90002 Carbohydrates have been, and will continue to be, an essential part of any human dietary requirement. 90003 90008 Carbs and obesity 90009 90002 Some argue that the global rise in obesity is linked to a high intake of carbs.However, a number of factors contribute to this problem: 90003 90002 These include: 90003 90010 90011 a reduction in physical activity 90012 90011 a higher consumption of junk food 90012 90011 a higher consumption of food additives, such as coloring, taste enhancers, and artificial emulsifiers 90012 90011 fewer hours sleep each night 90012 90011 a rise in living standards 90012 90021 90002 Stress may also be a factor. One study found that the molecule neuropeptide Y (NPY), which the body releases when stressed, can «unlock» Y2 receptors in the body’s fat cells, stimulating the cells to grow in size and number.90003 90002 Rapidly developing countries, such as China, India, Brazil, and Mexico, are seeing a rise in obesity, as living standards and dietary habits change. 90003 90002 When these populations were leaner, their diets were more carb-heavy than they are now. They also consumed more natural produce and less junk food, were more physically active, and slept longer each night. 90003 90008 What about diet foods? 90009 90002 Many promoters of high or low carb diets promote branded and processed products to as weight-loss aids, such as nutritional bars, powders.These often contain colorings, artificial sweeteners, emulsifiers, and other additives, similar to junk foods. 90003 90002 If consumers of these products remain physically inactive, they may see some temporary weight loss, but when they quit the diet, the weight will go back on. 90003 90002 When a person consumes carbohydrates, the digestive system breaks some of them down into glucose.This glucose enters the blood and raises blood sugar, or glucose, levels. When blood glucose levels rise, beta cells in the pancreas release insulin.90003 90002 Insulin is a hormone that makes our cells absorb blood sugar for energy or storage. As the cells absorb the blood sugar, blood sugar levels start to drop. 90003 90002 When blood sugar levels drop below a certain point, alpha cells in the pancreas release glucagon. Glucagon is a hormone that makes the liver release glycogen, a sugar stored in the liver. 90003 90002 In short, insulin and glucagon help maintain regular levels of blood glucose in cells, especially the brain cells. Insulin brings excess blood glucose levels down, while glucagon brings levels back up when they are too low.90003 90002 If blood glucose levels rise too rapidly, too often, the cells can eventually become faulty and not respond properly to insulin’s instructions. Over time, the cells need more insulin to react. We call this insulin resistance. 90003 90002 After producing high levels of insulin for many years, the beta cells in the pancreas can wear out. Insulin production drops. Eventually it can stop altogether. 90003 90008 Effects of insulin resistance 90009 90002 Insulin resistance can lead to a wide range of health problems, including: 90003 90002 This is known as metabolic syndrome, and it is linked to type 2 diabetes.90003 90008 Reducing the risk of metabolic syndrome 90009 90002 Long-term blood sugar control reduces the chances of developing metabolic syndrome. 90003 90002 Ways of doing this include: 90003 90010 90011 consuming natural carbohydrates 90012 90011 good sleeping habits 90012 90011 regular exercise 90012 90021 90002 The carbohydrates in fruits and vegetables, legumes, whole grains, and so on, tend to enter the bloodstream more slowly compared with the carbohydrates in processed foods. 90003 90002 The carbohydrates in junk and processed foods and drinks can cause a person to feel hungry again more quickly, because they cause glucose and insulin production levels to spike quickly.Natural foods that contain carbohydrates are less likely to do this. 90003 90002 The so-called Mediterranean diet is high in carbohydrates from natural sources plus a moderate amount of animal or fish protein. 90003 90002 This has a lower impact on insulin requirements and subsequent health problems, compared with the standard American diet. 90003 90002 Carbohydrates are needed for good health. Those that come from natural, unprocessed foods, such as fruit, vegetables, legumes, whole grains, and some cereals also contain essential vitamins, minerals, fiber, and key phytonutrients.90003 90002 Carbohydrates that raise blood sugar quickly are said to be high on the glycemic index (GI), while those with a gentler effect on blood sugar levels have a lower GI score. 90003 90002 Carbohydrates enter the bloodstream as glucose at different rates. 90003 90010 90011 90029 High-GI carbs 90030 enter the bloodstream quickly as glucose 90012 90011 90029 Low-GI carbs 90030 enter slowly, because they take longer to digest and break down 90012 90021 90002 In the long term, low-GI foods, together with exercise and regular sleep, are better for maintaining health and body weight.90003 90002 Low GI carbohydrates are linked to: 90003 90010 90011 less weight gain 90012 90011 better control of diabetes and blood sugar 90012 90011 healthier blood cholesterol levels 90012 90011 lower risk of heart disease 90012 90011 better appetite control 90012 90011 enhance physical endurance 90012 90021 90002 One factor that increases the GI score of a food is the milling and grinding process, which often leaves no more than starchy endosperm, or the inner part of the seed or grain.This is mainly starch. 90003 90002 This process also eliminates other nutrients, such as minerals, vitamins, and dietary fibers. 90003 90002 To follow a low-GI diet, eat more unrefined foods, such as: 90003 90010 90011 oats, barley, or bran for breakfast, the less refined, the better 90012 90011 wholegrain bread 90012 90011 brown rice 90012 90011 plenty of fresh fruit and vegetables 90012 90011 fresh, whole fruit instead of juice 90012 90011 whole grain pasta 90012 90011 salads and raw vegetables 90012 90021 90002 Junk foods, processed foods, and foods with too many additives should be avoided.90003 90002 We need carbohydrates for health, but they must be the right kind of carbohydrate. 90003 90002 Following a well-balanced diet that includes unprocessed carbohydrates, and getting enough sleep and physical activity is more likely to lead to good health and an appropriate body weight than focusing on or eliminating a particular nutrient. 90003.90000 Guide to Healthy Carbohydrates 90001 90002 What are healthy carbohydrates for people with type 2 diabetes and prediabetes? 90003 90002 What are you supposed to be eating? Especially to keep your blood sugar levels in a healthy range? 90003 90002 These are common questions that can be confusing so let’s get straight to business and dig in and answer those questions now. 90003 90002 Let’s walk through some of the individual aspects of carbs and then we’ll wrap it up into something simple and practical that you can apply to your everyday life, okay? 90003 90002 90011 RANDOM FACT 90012 90003 90002 90011 The body has essential needs for amino acids (protein) and fats but there are no essential carbohydrates required! 90012 90003 90002 That’s a crazy fact, right! 90003 90002 Of course that does not mean we do live without carbohydrates, because we love carbohydrates of all kinds, a little too much most of the time.πŸ˜‰ 90003 90002 And, carbohydrates as a food group are one of the healthiest for us — they provide vitamins, minerals, phytochemicals, and compounds that are beneficial for our health. And they also provide fiber, too. 90003 90002 But … not all carbohydrates are created equal. And when it comes to maintaining healthy blood sugar levels, the type of carbs you choose is critical. 90003 90002 Thankfully though, there are healthy carbohydrates you can eat 90027 and 90028 keep blood sugar in a healthy range.90003 90030 Too Many Carbs Is The Issue 90031 90002 The average person consumes way too many carbohydrate foods — around 800 calories worth per day, according to one study comparing 158 countries! 90003 90002 The thing to understand, is that as a person with diabetes or prediabetes, carbohydrates are the type of food you need to get a good handle on. Why? 90003 90002 Because the amount of carbs you eat influences your blood sugar and A1C 90027 more than any other nutrient !! 90028 90003 90002 90041 90003 90002 Let’s take a look at a typical day on a Western diet plan: 90044 90003 90002 Breakfast: Toast with a glass of orange juice — carbs.90003 90002 Morning tea: 1 small blueberry muffin — carbs. 90003 90002 Lunch: A ham salad sandwich and a coke — carbs. 90003 90002 Afternoon tea: A packet of salt and vinegar chips and a choc chip cookie — carbs. 90003 90002 Dinner: Spaghetti pasta with a jar of sugar-filled bolognese sauce — carbs. 90003 90002 Dessert: 1/2 cup chocolate ice cream — carbs !! 90003 90002 Nutrition Breakdown Of The Average Menu 90003 90002 90061 90003 90002 As you can see, carbohydrates total to around 337 g for just one day eating such a menu.Even just one day like this is problematic, let alone eating that many carbs day in and day out. 90003 90002 It also provides very little in the way of nutritional quality. Studies indicate that while the average person tends to eat a lot these days we have rising levels of nutritional deficiencies, even in Western societies where food is ample! 90003 90002 And in terms of carbohydrates and diabetes, it’s been an interesting history. For many, 90027 many 90028 years, people with diabetes or prediabetes have been told to eat more carbohydrates and less protein and fat — that’s been a very common recommendation 90027 for decades 90028.Unfortunately, this is very problematic because as a diabetic you are essentially carbohydrate intolerant. Meaning, your body has lost the capacity to deal with glucose in the blood effectively. 90003 90002 While every person does have a different level of carb intolerance, a lower carb diet has proven the best method for lowering blood sugar and A1C levels. 90003 90030 How Carbs Affect Your Body 90031 90002 Let’s just get back to basics for a second and focus on how carbs influence your body.90003 90002 90011 The written explanation 90012 90003 90002 You eat carbohydrates -> Your body processes this and as a natural response your blood glucose rises -> Your pancreas releases the hormone insulin to lower your blood glucose -> As a diabetic you have an inability to uptake glucose into the cell effectively, which leaves your blood glucose high (this is called insulin resistance) -> More insulin in the bloodstream increases insulin resistance -> Insulin is also the fat storage hormone so all the excess glucose in your blood gets pushed into fat cells -> This increases triglycerides and cholesterol levels and increases inflammation causing more issues.-> So it can become a bit of a repetitive cycle. 90003 90002 90011 The video explanation 90012 90003 90002 Here’s a simple video that shows how the carbohydrates we eat triggers insulin. 90003 90002 90092 90093 90003 90002 90003 90002 The affect of carbohydrate intake on blood glucose occurs whether we have diabetes, prediabetes or not. Carbohydrates are carbohydrates. This is the natural physiological response of the body. But, as a person with diabetes or prediabetes, your ability to deal with the carbs is impaired.90003 90002 So how can you lower and control this high blood glucose? 90003 90101 90002 90027 90011 You have to change gears on the type of carbohydrates you eat. 90012 90028 90003 90108 90030 Carbohydrate Basics 90031 90002 When you think of carbohydrates, it probably brings to mind things like potatoes, rice, pasta and bread. And more than likely, many things on this common list of carb sources include processed and refined foods such as white bread, white pasta, and white rice, which are high energy carbohydrate foods that will spike your blood sugar much quicker than a complex carb.90003 90002 90011 Simple and Complex Carbs 90012 90003 90002 Simple sugars / carbs — refined white sugars, white flours, white breads, white pastas — these uptake into the bloodstream with little digestive processing needed, and therefore, they tend to spike blood sugar faster and higher. 90003 90002 Complex sugars / carbs — have to get processed and converted to glucose and take longer to enter the bloodstream. Complex carbohydrates are often higher in dietary fiber, and the fiber is there to slow digestion and absorption of glucose so that blood sugar raises slower and hormone levels stay more stable.90003 90002 Here’s a list of some of simple and complex carbs so you can see the difference between them: 90003 90011 Avoid ALL Simple Carbs 90012 90125 90126 sugar 90127 90126 white sugar 90127 90126 white flour 90127 90126 white bread 90127 90126 white pasta 90127 90126 soft drinks & sodas 90127 90126 energy drinks 90127 90126 fruit juices 90127 90126 many cereals 90127 90126 many crackers 90127 90126 many sauces and condiments 90127 90126 processed food 90127 90126 ice creams 90127 90126 cakes & cookies 90127 90126 pies 90127 90126 fruit 90127 90126 honey 90127 90160 Better Choices BUT there’s more to it (see below) 90125 90126 whole grains 90127 90126 whole grain breads 90127 90126 whole grain crackers like brown rice cakes 90127 90126 gluten free wholegrain pastas 90127 90126 brown rice 90127 90126 quinoa 90127 90126 buckwheat 90127 90126 vegetables — loads of them to choose from 90127 90126 beans and legumes such as: 90127 90126 chickpeas 90127 901 26 lentils 90127 90126 adzuki beans 90127 90126 borlotti beans 90127 90126 navy beans 90127 90126 wild rice 90127 90126 oats 90127 90126 sweet potato 90127 90160 90002 It’s good to be aware of what simple and complex carbs are because if you go read other websites you will notice that the carbohydrate advice for people with diabetes, often says to include complex carbs.And it certainly is true that complex carbs are a better choice than simple carbs. 90003 90002 However, what you need to know is that … 90003 90101 90002 90027 90011 All types of carbohydrates break down to glucose, period! 90012 90028 90003 90108 90002 Even if it takes longer to digest, the glucose is still going to end up in your bloodstream! 90003 90002 That means even complex carbs from things like grains can be problematic 90027 because 90028 they are high in carbohydrate content.So let’s dig even deeper to find out why and what your best choices are. 90003 90030 Complex Carb Choices 90031 90002 Basically you have 4 categories of complex carbs to choose from: 90003 90219 90126 Vegetables 90127 90126 Fruit 90127 90126 Whole grains 90127 90126 Beans and legumes 90127 90228 90002 Let’s cover each one of these categories in more detail. 90003 90030 Eat More Veggies 90031 90101 90002 90011 Vegetables are a complex carbohydrate! 90012 90003 90108 90002 90240 90003 90002 Most people do not think of vegetables when they think of carbs.90003 90002 However, vegetables are the type of carbs you really need to focus on eating more of, because they are more nutrient dense — meaning, they are full of vital vitamins, minerals, antioxidants, and other compounds that the body needs to fuel it’s optimal function. 90003 90002 Statistics show that only 8% of the population are eating the recommended 5 servings a day of vegetables, with 25% getting only one serve a day, and the rest … well they are not eating any veggies at all! 90003 90002 One serving of vegetables is equivalent to around half a cup.So 2.5 cups a day 90027 minimum 90028 is the main aim. With diabetes though, since you need to cut down on other complex high carb foods — potatoes, rice, bread, pasta — you should really be eating way more than 2.5 cups of veggies per day. 90003 90002 Vegetables contain so many valuable nutrients and compounds that can guard us against disease. They reduce energy density of the diet, helping you lose weight. They provide valuable fiber that helps promote healthy digestion, they help reduce sugar cravings, and they just make you feel great.90003 90002 90011 Vegetables are by far the very best form of carbohydrate for you to choose 90012, well at least most of them are. 90003 90002 90011 Types of Vegetables to Include & Avoid 90012 90003 INCLUDE 90125 90126 Green leafy veggies 90127 90126 Broccoli 90127 90126 Cauliflower 90127 90126 Cucumber 90127 90126 Tomatoes 90127 90126 Bell pepper 90127 90126 Leeks 90127 90126 Eggplant 90127 90126 Zucchini 90127 90126 Squash 90127 90126 Sugar snap peas (Snow peas) 90127 90126 And many others 90127 90160 90030 Fruit 90031 90002 Fruit is a natural food source so if you were to choose something sweet you’d be far better to choose a small piece of fruit.90003 90002 However, most fruit also happens to be a high source of carbohydrates. And despite commonly held assumptions that fruit juice is healthy, it’s not. 90003 90002 Fruit juice is a BIG NO NO! 90003 90002 It’s extremely high in sugar / carbs. 90003 90002 Take a look at this apple verse apple juice comparison. 90003 90002 90301 90003 90002 As you can see, eating the whole apple provides 19 g total carbs, 3 g fiber, 14 g sugar. Whereas, if you drink 1 cup apple juice, it sharply increases the carb and sugar count, and decreases fiber.90003 90002 All and all, when it comes to fruit, the best fruits for a diabetic are berries such as strawberries, raspberries, blueberries. These are lower carb options that will not have a great impact on blood sugar and A1c. You can have around 1/2 cup per serve. Berries make a nice dessert served with something like cottage cheese or yogurt. 90003 90002 90308 90003 90030 Whole Grains 90031 90002 Now we’ve already covered all the white processed forms of grains above. Things like white rice, white pasta, white bread, white flour, and packaged foods that often contain simple carbs, and sorry to say but these all have to get the cut.90003 90002 But what about whole grains? 90003 90002 Well, they are a complex carbohydrate and you can eat whole grains and count carbs and monitor your intake. 90011 BUT 90012 it is far, far easier to get better results if you 90011 AVOID ALL GRAINS! 90012 90003 90002 90027 Did you just say avoid all grains? 90028 90003 90002 Yes. 90003 90002 The American Diabetes Association 2017 Standards of Medical Care in Diabetes, state that: «whole-grain consumption is not associated with improvements in glycemic control in type 2 diabetes.»90003 90002 Or in other words, whole grains 90011 do not 90012 help you regulate blood sugar and A1c — that’s what the research clearly shows again and 90027 again 90028. There is 90011 no evidence 90012 to suggest whole grains benefit blood sugar 90027 in any way 90028, quite simply because they are a high carb food. And hopefully by now you are beginning to understand their strong influence on your numbers. 90003 90002 Eliminating grains, or at the very least cutting them down drastically, is initially a challenge for many people but if you 90027 REALLY 90028 want to control your blood sugar and avoid the progression of complications long term, then avoiding grains is the way to go.It also helps to un-complicate things for you, allowing you to enjoy your food more without having to worry so much about counting every single carb. 90003 90002 Sure, it’s an adjustment. But you certainly will not starve. 90003 90002 There are 90027 plenty 90028 of things you can still eat — if you’re stuck for ideas, check out our weekly meal plans. 90003 90350 DMPs Seedy Sandwich Buns | Grain Free, Low Carb 90351 DMPs Wholemeal Sandwich Bread | Grain Free, Low Carb 90002 90003 90002 Pictured above are two of our low carb breads — even without grains there is 90027 plenty 90028 to eat! 90003 90002 Anyway, let’s just get back to the whole grain debate for just one minute.90003 90002 Example 90003 90002 Let’s just say you want to have a couple of slices of toast for breakfast or some brown rice with dinner and you’re aiming to keep your carb count to 30 g per meal. 90003 90125 90126 Brown rice has a net carb count of 19 g per serve (1/2 cup). Now half a cup is not that much, and most people normally eat more than this (it’s easy to do). So you would have to measure your portion sizes AND keep a closer check on your blood sugar levels. NOTE: Total carbs minus fiber = net carbs.90127 90126 1 slice whole grain toast has a net carb count of 12.5-15 g per serve. So if you wanted to eat 2 slices that bumps you up to 25-30 g just for just the toast, 90027 without 90028 any toppings. 90127 90160 90002 What most people do not realize is that grain based foods are 90027 very high 90028 in carbohydrates. So avoiding them, at least for the most part, cuts out a majorly big hassle for you. And helps you control blood sugar and A1C levels much easier. 90003 90030 Beans & Legumes 90031 90002 Beans and legumes include things like adzuki beans, chickpeas, brown and red lentils, lima beans, borlotti beans, broad beans, fava beans, garbanzo, lima beans, navy beans, mung beans, and so forth.90003 90002 These do contain protein, but what many people do not realize is they are predominantly a carbohydrate food. 90003 90002 While beans and legumes are beneficial for feeding gut bacteria that support our health, you need to keep a 90027 tight 90028 limit on your portions. 90003 90002 90387 90003 90002 Here is the net carbs for some beans (per 1/4 cup): 90003 90125 90126 Edamame (young soy beans) — 1.75 g 90127 90126 Northern beans — 6 g 90127 90126 Pinto beans — 7.5 g 90127 90126 Lentils — 6 g 90127 90126 Navy beans — 7 g 90127 90126 Black beans — 6.5 g 90127 90126 Soy beans — 9 g 90127 90126 Chickpeas (Garbanzo) — 10 g 90127 90126 Red kidney beans — 7.5 g 90127 90160 90002 If you were to follow a truly low carb diet, you would exclude beans and legumes. 90003 90002 But, there is research to show that the soluble fiber and resistant starch in beans and legumes provide some great health benefits. They have a low glycemic index and are considered 90027 slow carbs 90028, so for most people, it’s okay to eat small portions of beans and legumes 90027 in moderation 90028 (1/4 cup per serve).90003 90002 The soluble fiber in beans and legumes will slow down the glucose uptake but keep in mind that the carbs still end up in the bloodstream. If you want to include beans and legumes, then limit them to 1/4 cup or maximum 1/2 cup per serving and choose the lower carb options as outlined above. That’s only going to be around 6-8 g net carbs per serve, and you can still include lots of veggies and some meat for a well-rounded meal. 90003 90002 Resistant starch is beneficial for fostering more good gut bacteria.90003 90002 Resistant starch is digested differently to other starches. It passes through the small intestine undigested — similar to soluble fiber. 90003 90002 It makes its way to the colon where it is then fermented by microbes that produce byproducts called short chain fatty acids — butyrate, acetate and propionate. These unique fatty acids feed healthy gut bacteria, along with playing important roles in lipid, glucose, and cholesterol metabolism. 90003 90002 90011 TIP: 90012 To get the most resistant starch out of beans and legumes, it’s best to cook them and cool them, then reheat them if you wish to use them in a meal.The heating and cooling, increases the amount of resistant starch in them. 90003 90002 Note though, some people with diabetes will not be able to tolerate any beans or legumes. The only real way to know is to use your blood sugar monitor and assess how foods influence you. 90003 90002 90011 Please pin this info to share with others — then keep reading. πŸ™‚ 90012 90003 90002 90438 90003 90440 What can I eat then? 90441 90002 Right now you may feel like you will not be able to eat anything. We assure you this is not true.90003 90002 It can take some adjustment, but there is still 90027 plenty 90028 you can eat. That’s exactly why we created an amazing low carb meal planning service, to help make eating a lot easier! 90003 90002 In any case, you probably have a few questions, like: 90003 90125 90126 What will I eat for breakfast? 90127 90126 What about bread? Can I still eat bread? 90127 90126 Or what’s the healthy amount of carbohydrates to eat? 90127 90160 90002 Let’s give a few brief answers now … 90003 90030 What will I eat for breakfast? 90031 90002 Breakfast cereals are off the list, at least the kind you find on the supermarket shelf.Yes, even things like wheat biscuits and whole grain options, and even oatmeal in many cases, we’ve already talked about why. 90003 90002 When it comes to bread, there’s no doubt that it’s something that everyone loves, but we can definitely live without it, plenty of people do. Of course, there are low carb bread options, too. 90003 90002 And of course, if you’re motivated to make your own breads, there are loads of low carb flours you can use instead. 90003 90002 90011 What are your breakfast options? 90012 90003 90002 We’ve been conditioned to think we need to eat cereal for breakfast because we have this idea in our head about what breakfast foods are, we’ve just been raised like that.90003 90002 But what you need to be eating for breakfast is a real wholesome meal loaded with good food. The beginning of the day is the most critical time to eat a good meal in order to sustain your energy, balance your hormones, and prevent sugar cravings and binge attacks later in the day. 90003 90002 90011 90027 The trick is to start thinking about breakfast differently. 90028 90012 90003 90002 Why not have egg muffins, make a low carb muesli, eat a chicken and vegetable soup for breakfast (yes, soup works well for breakfast!), Or have some eggs and veggies — like a mixed veggie omelet.90003 90484 Spinach & Tomato Egg Muffins 90485 Roasted Nut Muesli 90486 Low Carb Bircher Muesli 90002 Yes, it may sound strange and takes a while to get used to, but this is really how we’re meant to be eating (eating real food!) and you’ll find it gives you a much better start to the day. 90003 90440 Best Source Of Healthy Carbohydrates: The Run Down 90441 90002 Just to clarify what you’re aiming for in choosing healthy carbohydrate sources to manage your diabetes or prediabetes. 90003 90030 1.Eat more vegetables 90031 90002 Especially vegetables that grow above the ground such as green leafy veggies, broccoli, cauliflower, cucumber, tomato and so forth. 90003 90002 Vegetables are your number one main priority and inclusion — mainly non-starchy vegetables. There is such a wide variety to choose from that you will never get bored. The aim is a 90027 minimum 90028 of 5 serves a day — equal to about 2.5 cups, but you should easily be able to eat more. 90003 90030 2. Eat moderate carb vegetables in moderation 90031 90002 This includes veggies like pumpkin, beets, celeriac and turnip.90003 90030 3. Eat lower carb fruits 90031 90002 Berries such as strawberries, blackberries, blueberries, raspberries are the best options. Followed by passionfruit (1), cantaloupe / rockmelon (1/2 cup), guava (1), plum (1). 90003 90030 4. Limit beans and legumes 90031 90002 Remember beans and legumes are higher in carbs than protein so monitor your portions. Edamame (young soy beans) is the lowest carb option, followed by lentils, black beans and northern beans. 90003 90030 5. Exclude, or greatly limit, grain-based foods 90031 90002 Pasta, rice, noodles, crackers, cakes, pastries etc.This includes whole grain foods too. 90003 90030 6. Exclude, or greatly limit, starchy high carb vegetables 90031 90002 Potatoes, sweet potatoes, yams, plantain and corn. 90003 90002 As a rule do not displace vegetables for any other type of food, you must get those veggies for their super nutritional power! 90003 90002 If you stick to the above ‘rules’ for selecting healthy carbohydrates, you will find yourself having less struggles with lowering and maintaining blood sugar! 90003 90002 Please share this great resource around with other friends, family and colleagues who may need it.90003 90002 90011 P.S. You may also like to read: 90012 90003 90002 90003.90000 Why carbohydrates are very important for the brain 90001 90002 The human race is distinguished from other animals because it has the highest development of cognitive functions thanks to an evolved brain. This brain is about 1,400 grams in weight i.e., only about 2 per cent of the body weight. 90003 90002 But this has the highest consumption of energy and oxygen. An adult brain consumes about 20% of the oxygen supply to the body and almost 20% to 30% of the energy consumption of the body.A developing brain of an infant can use almost 50% of the energy used by the body. 90003 90002 90003 90002 The primary source of energy in the brain is glucose. Rarely, in glucose depleted situations, like fasting etc. it can use ketones to some extent for a limited period. Brain has a very high rate of metabolism, using ~ 5.6 milligramme glucose per 100 gram of brain tissue per minute. Dr Ashish Shrivastav, senior consultant neurosurgeon at Apollo Hospitals explained, «Carbohydrates are the only nutrients which can match this rate of energy requirement.However, the brain prefers to get its carbohydrates from carbohydrate rich whole foods rather than simple sugars. The cognitive functions or the thinking capabilities of the brain deteriorate if the glucose levels fall in the brain. A rapid relief can be obtained from carbohydrate rich whole foods. At the same time, glucose from simple sugars causes detrimental effect to the brain. Hence, glucose from whole food carbohydrates is essential in diet but excess simple carbohydrates are harmful. » 90003 90002 90003 90002 Fruits, vegetables and cereals or more scientifically, foods with low glycaemic index (a measure of the relative ease of sugar release from any food) is desirable.Food with high glycaemic index, for instance, white sugar or juices, are not the correct sources of carbohydrates. 90003 90002 In type two diabetes mellitus, there is a situation of «deprivation in the presence of excess». The glucose level remains high outside the cell but low inside it. Thus, the cells, esp. neurones / brain cells can not function properly. There is a unique metabolism in different types of bodily organs. Contrary to brain, the muscles require more proteins. The fat in our diet has been criticized a lot in recent times as being «The Villain».But fat is essential for many functions of our body. The membrane covering the nerves is made from fatty material. So, as always, there are no absolute positives or negatives. Carbohydrates are essential for our body, esp. for our brain, but in right quantity and of the right quality (i.e. from whole foods and of low glycaemic index). 90003 90002 90003 90002 Clinical nutritionist Tanu Arora explained, «Carbohydrates are one of the most important nutrients needed for healthy brains functioning.They are the main source of energy for brain. When carbs are eaten they are eventually digested and broken down into smaller sugars molecules called glucose. Carbohydrates significantly affect the mood and behaviour, they are equally important for mental health also. People who are on high fat, low carbohydrate diet for a year had more anxiety, depression, and anger than people on a low fat, high carbohydrate diet. Without sufficient glucose, the central nervous system suffers, which may cause dizziness or mental and physical weakness.If the body has insufficient carbohydrates, body consume protein for its energy source, which ultimately leads to burden on kidney also. People who do not consume enough carbohydrate may also suffer from insufficient fibre, which may cause digestive problems and constipation «. 90003 90002 90003 … .90000 Why Athletes Need Carbohydrates | TrainingPeaks 90001 90002 June 13, 2014 Β· BY Dr. Rick Kattouf 90003 90002 In today’s world of nutrition and sport, the word «carbohydrate» is like mentioning a four letter word. It seems that every other headline is talking about another food fad or the next latest and greatest low-carbohydrate diet. The majority of these diets and food fads are suggesting nutrition such as high-protein, high-fat and low-carbohydrate. For endurance athletes, the idea of ​​burning fat rather than carbohydrates is gaining popularity.90003 90006 No Fuel or Low Fuel Strategies 90007 90002 Many of the athletes adopting the low-carbohydrate / high-protein, high-fat diets are also adopting a «no-fuel / low-fuel» strategy during exercise and training. Many times, these athletes thought process is, «Why should I put calories in during exercise? The less I eat during exercise, the more calories and fat I will burn. » Often times individuals are drawn towards such food fads and diets because they are looking for a fast weight loss.Sure, reducing carbohydrates can create fast weight loss, however the loss this is very temporary and the weight typically goes back on quickly. This is where an athlete should ask themselves if they are looking for «change» or if they want results; meaningful and sustainable results for a lifetime. There is a big difference between these two options. A food fad or diet that brings about a quick weight loss and then an even quicker weight gain did not bring about results. Rather, it simply brought about change.The body changed temporarily and then went right back. Instead, athletes should adopt a nutrition lifestyle that will produce meaningful and sustainable results for a lifetime. 90003 90006 The Fat Burning Myth 90007 90002 Many athletes avoid carbohydrates in an attempt to teach their body to burn fat as the major fuel source. The thinking has become that consuming carbohydrates and the ability to burn fat do not go together. The truth is that athletes can burn fat and consume carbohydrates.Always keep this statement in mind, «Fat burns in the carbohydrate flame.» Not only do carbohydrates provide energy for working muscles, they also assist in enabling fat metabolism. In short, carbohydrates need to be present in order for fat to be utilized for energy. 90003 90006 Avoid the Diet Carousel 90007 90002 Listening to the verbiage of many of these individuals that jump on the food fad and diet bandwagon there is a common theme. Say the high protein-high fat / low carbohydrate diet is called Diet-X.An individual will start Diet-X and they are super motivated. Then, within a very short period of time (sometimes as soon as one day or one week), many of these individuals will say something like the following when asked how the Diet-X is going, «Well, I am now 70/30 Diet-X. » What happened to All-In Diet-X? Well, what happened is that these individuals ‘bodies began screaming for carbohydrates and thankfully these individuals listened. They are not ignoring their body and they are feeding their body the carbohydrates that have been cut out.Of course, when their energy, performance and recovery are still not up to their expectations the 70/30 quickly becomes 60/40 and so on and so forth. 90003 90006 The Mental Benefits of Carbohydrates 90007 90002 The need for carbohydrates is not limited to the body. Glucose from carbohydrates is the fuel the brain uses to produce the energy that moves and motivates you. According to Dr. Carol Greenwood, «Not only does a diet lacking in carbohydrates cut off the brain’s main energy supply, a scarcity of glucose can impede the synthesis of acetylcholine, one of the brain’s key neurotransmitters.»When she tested the memory of older adults after they ate a breakfast of mashed potatoes or barley, she found that» Eating carbohydrate foods can improve memory within an hour after ingestion in healthy elderly people with relatively poor memories. » (The Human Brain). 90003 90006 Vegetables are not Carbohydrates 90007 90002 In this world of high-protein diets, it seems as if there is a big misunderstanding regarding vegetables. All too often, a follower of these diets says something like, «Yes, I eat vegetables as my carbohydrate.»Well, taking a closer look at this shows that the body is not getting the necessary carbohydrates from vegetables alone. For example, one cup of broccoli has only 5.8g of carbohydrate. The bottom line is that vegetables are not carbohydrates. Sure, they may add a few grams of carbohydrates to a meal, but they are not a carbohydrate source. For example, a slice of whole grain bread has a few grams of protein but it’s not a protein source. 90003 90006 Athletic Performance and Carbohydrates 90007 90002 When it comes to athletes and performance and their in-training fuel, once again, carbohydrates remain vitally important just as they do in everyday meals and snacks.In order to maximize and optimize performance and recovery, athletes need to continually load and reload muscle glycogen stores. This process can not happen with a low-carbohydrate / high-protein diet. According to Ashley Chambers, M.S. and Len Kravitz, PhD, muscle glycogen is the primary fuel (followed by fat) used by the body during exercise. Low muscle glycogen stores results in muscle fatigue and the body’s inability to complete high intensity exercise. The depletion of muscle glycogen is also a major contributing factor in acute muscle weakness and reduced force production.Both aerobic and anaerobic exercise decreased glycogen stores, so the need for carbohydrates is high for all types of exercise during this energy phase 90029 1 90030. Jeukendrup, PhD, and Michael Gleeson, PhD mention that there is convincing evidence from numerous studies indicating that carbohydrate feeding during exercise of about 45 minutes or longer can improve endurance capacity and performance 90029 2 90030. 90003 90002 In summary, athletes looking for maximal and optimal mental acuity, performance, recovery, body composition change and meaningful and sustainable results for a lifetime, should avoid jumping on the bandwagon of the latest food fad and diet.When it comes to nutrition, there are three key components to be spot-on with when it comes to daily nutrition: 90003 90036 90037 The proper eating frequency. 90038 90037 The proper nutrient timing. When it comes to eating frequency and nutrient timing keep it simple. Fuel up immediately upon awakening and then every 2.5-3.5 hours thereafter. Being accurate with eating frequency and nutrient timing, helps assist the body in stabilizing blood sugar, insulin and serotonin levels. This will result in high and stable energy levels all throughout the day as well as reduced if not completely eliminated food cravings.90038 90037 The proper macronutrient balance. At every meal / snack, seek the proper balance of carbohydrate-protein-fat. Maintaining a macronutrient balance at every meal / snack that contains 45-65% calories from carbohydrate, 15-30% calories from protein and 15-30% calories from fat will help to stabilize blood sugar, insulin and serotonin levels. This will help to properly load and reload muscle glycogen stores. 90038 90043 90002 Proper fueling is important for endurance athletes to be able to put in the hard hours day in and day out.Do not be afraid of carbohydrates, avoid the 70/30, 60/40 Diet-X mentality and fuel the body and brain the right way. These simple steps will help any athlete move to the next level. 90003 .

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