"Look for your illness at the bottom of the plate," say the Chinese. And with them you can not argue: from what we eat, when and how depends on health, health, and appearance. Therefore, there is a need for skill.

Rule 1.

There are 3 times a day. Between meals you can make snacks, but under the snack is meant tea with biscuits, a handful of nuts, dried fruit, and not a hot dog or half a dinner. If there are any gastrointestinal pathologies, then the amount of meals can be more.

Rule 2.

60% of food consumed in the morning - for breakfast and lunch. It is in the first half of the day that the body digests and digests the eaten food better.

Rule 3.

Dinner no later than 19. 00 (unless, of course, you are working on a night shift). After 19. 00 The body is more difficult to cope with digestion, and the eaten is stored in the form of fat.

Rule 4.

Food should be as varied as possible. In the daily diet should necessarily be meat or fish, cereals - cereals, bakery products, vegetable oils, vegetables and fruits.

Rule 5.

Drink plenty of fluids. On the average - 1.5 liters a day (taking into account the fact that the liquid we get not only in pure form, but also with soup, tea, vegetables and fruits). If you are doing sports, then the amount of liquid can be more - then the drinking regime is individually.

Rule 6.

Eat a day 400-600 g of vegetables and fruits. It is desirable that the diet 3 times a week was fish. If you eat enough cereals and salads, then the soup is every day is not necessary.

Food should be warm. Cold food is absorbed worse, very hot - it burns mucous. 50 ° C - average temperature mode.

Rule 7.

Exclude from the diet sausages, frankfurters, semi-finished products, refined foods and canned food (if this is not a domestic preservation).

Rule 8.

Do not abuse alcohol. The amount of alcohol should be minimized in your diet.

Rule 9.

Do not overeat. Remember that feeling of satiation comes a little later after a meal.

And the more the interval between meals, the later comes the feeling of saturation. Have this in mind and control the amount of food eaten. Get up from the table with a sense of ease.

Rule 10.

Remember the glycemic index of foods. Products with a high glycemic index cause a sharp increase in blood sugar, and then a sharp decline in it, which causes a false hunger. As a result, you eat again, and excess food is stored in the form of fat health. Sumy. Ua.