Food Facts

Foods that can be eaten at night without harm to the figure

If closer to the night you have a feeling of hunger, you should not endure and torment your body. However, do not rush to make sandwiches or reheat the cutlet left over from lunch – these products will not only disrupt your diet, but also provide a heaviness in the stomach or other unpleasant phenomena.

Give preference to light foods that will not harm your figure, even at a later time.

Top 10 foods you can eat at night

The first on the list of light foods that can satisfy hunger in the evening will be dairy products.

Kefir, low-fat cottage cheese, natural yogurt  – these products envelop the walls of the stomach, almost immediately satisfying hunger. Fermented milk products are quickly absorbed and do not overload it, but only on the condition that the portion does not exceed 250 g.

Steamed or steamed vegetables. Firstly, they are low-calorie, secondly, they perfectly satisfy hunger, and thirdly, when cooked, vegetable fiber is better and faster absorbed by the body, and also perfectly cleanses the intestines.

Eggs  – If your body is used to eating late, train yourself to keep a few boiled eggs in the refrigerator for such occasions. 1-2 boiled eggs, eaten at night, will not only satisfy hunger, but also speed up the metabolism, which will help speed up the process of losing weight.

Grapefruit  is the number 1 fruit for weight loss. Its bitter taste reduces appetite, and the beneficial properties of grapefruit speed up metabolism and eliminate toxins.

Avocados  – While avocados are a source of fat, you shouldn’t be afraid of them. An avocado eaten even at a later time will not leave fat deposits on the body, but it will perfectly satisfy hunger. A nice bonus is the magnesium contained in avocados, which helps in the fight against insomnia.

Baked apples are a very healthy snack. Fresh apples eaten at night can irritate the walls of the stomach and cause even greater appetite, but baked apples will help satisfy hunger and do not cause discomfort from the gastrointestinal tract. Baked apples can be prepared in advance with a filling of cottage cheese and nuts and get not only benefits, but also pleasure before bed.

Nuts: A handful of nuts are great for a late snack. They will help to dull hunger and provide the body with the necessary vitamins.

Low-fat porridge will be useful not only in the morning, but also in the evening – in reasonable quantities, of course. In the evening, we recommend cooking porridge in water or low-fat milk without added sugar or with a little honey.

Light cheese – quickly cope with the annoying feeling of hunger and soothe the appetite. You can eat a few pieces of cheese with warm tea – then the body will quickly be saturated and ready for sleep.

Banana  – If you choose from fruits, it is a banana that is the right option for an overnight snack. One banana will be enough to quickly satisfy your hunger. If you eat more, you risk feeling an unpleasant heaviness in your stomach at night.

Foods that should not be eaten at night

At night, the human body must rest and the stomach needs rest no less than the brain and all other organs. If you eat heavy foods at night, the stomach will do the same all night as it does during the day – to process what it has eaten. That is why it is recommended to refrain from late meals, and if you cannot avoid this, you should give preference to the above products.

And here is a list of foods that should not be consumed at night: they will put an end to your weight loss and disable the digestive tract.

  • Fast food
  • Pasta and bread
  • Sweet
  • Soups
  • Fatty and fried
  • Canned food
  • Bakery
 

18 Oct 2021

What vitamins you need to drink in the fall

Even in gloomy autumn weather, few people like to stay at home, especially with a cough, stuffy nose, fever and nausea. Therefore, you need to carefully take care of immunity and provide the body with nutrients that will help avoid infections.

Vitamin D

One of the most important for strong immunity. The immune cells have receptors for the “sun” vitamin, and when it enters the body in sufficient quantities, the cells begin to work more actively. It is also critical for healthy metabolism, sleep and hormonal balance.

What does vitamin D contain?

The leaders in vitamin D content: fish of the cold seas (salmon, herring, mackerel, sardines, tuna, trout), seafood, eggs. A little less of it in beef liver, cheese and cottage cheese, mushrooms.

But even fish is often not enough to replenish the daily requirement of the vitamin. For example, 100 grams of farm-raised salmon contains 100–250 IU of vitamin D, while the prophylactic dosage is 400–1000 IU per day. It is difficult to fill the deficit with such fish. Therefore, if you find yourself deficient in vitamin or sea fish is rarely on the table, it is convenient to use, for example, liquid vitamin D3. ChildLife Drops, for example, are designed for children, but also for adults. One drop of 500 IU – it is convenient to adjust the dosage.

Vitamin C

Ascorbic acid is a powerful antioxidant that protects cells throughout the body from damage. With a deficiency, the overall resistance to infections decreases. It also participates in the production of collagen and accelerates wound healing, strengthens the first barrier against viruses – the skin.

What does vitamin C contain?

Most of all vitamin C is found in fruits and vegetables: rose hips, kiwi, apples, red and green bell peppers, broccoli. The difficulty is that this vitamin is especially fragile. It degrades very quickly when exposed to temperature and light. Therefore, it is advisable to eat fruits and vegetables fresh.

But in autumn and winter, our menu contains less and less fresh and more and more boiled, fried, baked – the body requires hot food. Vitamin C in it is much less, so in cold weather you can take it additionally. The main thing is not to overdo the dosage. The daily allowance for adults is 90-100 mg, but only a doctor can specify the required amount to fill the deficit.

Zinc

Although zinc is a mineral, it is no less important for strong immunity than vitamins D and C. When zinc is deficient, the activity of immune T cells, the rate of wound healing, and overall resistance to infections are reduced. Zinc helps block inflammation and protects the upper respiratory tract from it, which is especially vulnerable to pathogens.

What is zinc in it?

Nuts contain the most zinc. True, it is difficult to get the daily rate of this mineral from them. If you eat 100 grams of walnuts, you get 3 mg of zinc – a quarter of the daily value. But at the same time, you will also get 650 calories, which is not suitable for those who follow the figure. Therefore, it is convenient to drink zinc as part of vitamin complexes or mono-supplements. 10-12 mg of this substance is enough for an adult per day.

Omega-3

Omega-3 is not considered a vitamin, but polyunsaturated fatty acids are just as important for the body during the cold season. Without them, nutrition will be inadequate and fat-soluble vitamins, including vitamin D, will be much less absorbed.

In addition, in autumn and winter, the air gradually becomes drier, and with it our skin, nails and hair lose moisture faster. Omega-3 acids support the healthy functioning of the sebaceous glands and maintain the hydrolipidic balance of the skin, keeping it hydrated during the cold season.

What does Omega-3 contain?

Omega-3 is found in sea fish, nuts, vegetable oils, avocados, eggs. However, from food, like vitamin D, the body often does not receive in the required amount, therefore, for greater confidence, you can take healthy fats in capsules or in the form of odorless and tasteless liquid oil.

 

How to take vitamins and supplements correctly?

Before buying jars of nutrients, it is recommended to be tested for the level of essential vitamins and minerals. This can be done in any clinical diagnostic laboratory.

With the test results, you can go to the doctor. Only he will select the exact dosage and form of the drug. For prevention, you can use vitamins in complexes. But make sure that the content of each necessary substance corresponds to the daily rate. With a serious shortage, most likely, you will need mono preparations – individually, vitamins will be absorbed better and will fill the deficit faster.

 

28 Sep 2021

How to determine the deficiency of vitamins in the body and replenish it

Today, the topic of vitamins is becoming more relevant than ever, along with the growing popularity of specialized diets, exercise programs and daily routines. It’s important to start by looking after your health on a regular basis, not when something hurts or bothers you. Prevention and timely delivery of tests will help eliminate deficiencies that will negatively affect well-being. All information is advisory in nature and is not a guide to action. Consult with your doctor or endocrinologist who will take a complete history, prescribe the necessary tests and determine the vitamin deficiency in your particular case. (more…)

 

20 Sep 2021

Delicious high protein breakfasts: 7 quick recipes

Seven unusual recipes are enough for exactly one week – experiment!

Polly porridge with fruit
Ingredients: spelled, water, fruit, honey.

Soak the cereal in warm water and leave overnight. In the morning, pour boiling water over the finished spelled, salt. Simmer over low heat for about 20 minutes. Drain the liquid, transfer to a plate. Add sliced ​​fruit or chopped nuts. Stir, add honey, a teaspoon of ghee oil, or whatever.

Berry parfait
Ingredients: Greek yogurt, granola, berries, honey, or maple syrup.
Take a cup or tall container. Put the yogurt on the bottom of the dish, the next layer – berries and granola. Add a teaspoon of honey, syrup, or peanut butter.

Buckwheat porridge with chia
Ingredients: Chia seeds, hemp seeds, buckwheat, dried cranberries, vegetable or regular milk.

Boil buckwheat and transfer to a plate. Add the rest of the ingredients and cover with milk. You can also add almond petals or coconut flakes.

Scramble with goat cheese
Ingredients: eggs, goat cheese, butter, ground pepper, spinach, cherry.

Melt the butter in a skillet, sauté the spinach and cherry tomatoes. You can add pepper or jalapenos. Add eggs, salt and pepper. Cook the scramble, stirring constantly: it should be thick by the end. Remove pan from heat, add goat cheese, stir. Serve with toast.

Roll with egg and spinach
Ingredients: Eggs, spinach, whole grain pita bread or tortillas, cheese, olive oil.

Fry the spinach lightly in a little oil. Whisk the eggs and one white, add to the spinach when curdled. Add cheese. Season with salt and pepper, stir. When the omelet is ready, divide into tortillas in portions. Spread in small amounts to keep it from falling out. Cut the rolled rolls in half.

Quinoa porridge with turmeric
Ingredients: Quinoa, Turmeric, Cinnamon, Ghee, Chia Seeds.

Boil the quinoa in water or milk, add all the ingredients and stir. Top with a piece of ghee.

Chia pudding
Ingredients: Chia seeds, plant milk, honey, mango, nuts, or almond petals.

Pour milk over the chia, add honey and refrigerate for a few hours or overnight. When the pudding has set, garnish with cubes of mango or other fruit. Add chopped nuts.

Tofu Scramble
Ingredients: tofu, cherry, spinach, turmeric, salt.

Chop tofu, fry in a pan. Chop cherry and spinach, add to skillet. Salt, add spices to taste, two tablespoons of water. Stir until the tofu turns yellow. Throw in the tomatoes, cook until soft. Add spinach. Stir and leave under the lid for a minute. Serve with whole-grain bread.

 

19 Aug 2021

In the heat, you can help the body and arrange fasting days. We will tell you how to do it

Why are fasting days needed

A healthy lifestyle is gaining popularity every day. An important component of health is proper nutrition. In addition to choosing a diet and creating a meal schedule, proper nutrition can include fasting days. The stomach and intestines are stressed daily by digesting solid food, and a day without solid food will give them the opportunity to rest and relax. But the quality of digestion depends on the state of the digestive tract.

(more…)

 

16 Jul 2021

Delicious and fresh lemonades: 10 recipes at home

Classic lemonade

Ingredients: two lemons, two tablespoons of sugar, one and a half liters of water, ice.

Wash and slice the lemons, whisk in a blender with sugar, cold water and ice. If you use warm water, the lemon can taste bitter. Stir until smooth. Strain through a sieve, pour into glasses and garnish with lemon wedges, sprigs of mint or basil.

Lemonade with mint and lime

Ingredients: liter of water, lime, mint sprigs, sugar to taste, ice.

Squeeze lime juice, mix in a blender with mint, sugar. Dilute with water, add ice, pour in portions.

Lavender lemonade

Ingredients: three lemons, dried lavender flowers, two tablespoons of sugar, water.

Pour two cups of water into a saucepan, add sugar and lavender. Simmer over medium heat until boiling, reduce heat to low, simmer for another 5 minutes. Remove the lemonade from heat, cover and let sit for an hour. Strain into a separate bowl, squeeze lemon juice there. Add remaining water, stir. Pour into a jug, add ice, remove to cool in the refrigerator.

Mango lemonade

Ingredients: two mangoes, half a tablespoon of syrup, five lemons, a liter of kombucha or soda water.

Squeeze lemon juice, chop mango, chop until puree. Mix everything in a blender with the syrup until smooth. Pour into a container and refrigerate. Then pour in portions, add ice and kombuchi.

Green tea lemonade

Ingredients: three lemons, a liter of green tea, mint, water.

Pour the tea into a jug, squeeze out the lemon juice, add the mint leaves and water. Refrigerate for 30-40 minutes, until completely cooled. Pour into glasses, add ice cubes, mint leaves.

Basil lemonade

Ingredients: lemon, a bunch of purple basil, a spoonful of sugar, two liters of water, ice.

Cut the lemon into slices, separate the basil leaves. Boil water, add leaves, lemon and sugar. Bring to a boil again, remove from heat and leave covered for 10 minutes. Take out the lemon, leave for half an hour. Strain the lemonade, cool, pour into glasses. Add ice cubes to each.

Watermelon lemonade

Ingredients: two lemons, a glass of mint, two tablespoons of sugar, pieces of watermelon.

Divide the lemons into slices, squeeze the juice into a container, remove the slices there. Add mint leaves and sugar, stir until the latter melts. Beat the watermelon with a blender until puree, strain the juice, add to the common jug. Refrigerate for a couple of hours. Serve with ice cubes.

Strawberry lemonade

Ingredients: fresh strawberries, a liter of water, four lemons, half a teaspoon of sweetener.

Squeeze lemon juice, cut strawberries into small wedges. Add water, lemon juice, and sweetener to a large bowl, to taste, so it doesn’t taste too sweet. Add chopped strawberries and ice. Grind the drink in a blender if desired, or leave it there with strawberry chunks.

Coffee lemonade

Ingredients: water, two lemons, cold coffee, two tablespoons of sugar, tonic, crushed ice.

Add sugar, lemon zest to a small saucepan, cover with water. Bring to a boil to dissolve the sugar. Squeeze a tablespoon of lemon juice, pour cold coffee and tonic into a saucepan. Refrigerate. Serve over ice and garnish with lemon slices.

Combine honey and water in a small saucepan. Leave on medium heat, stirring constantly, until the honey dissolves. Squeeze the juice from the grapefruit and lemons, leaving a few citrus wedges. Mix the drink from the saucepan along with the citrus juice. Transfer to a large container or pitcher and stir. Add the pre-set citrus wedges.

Grapefruit lemonade

Ingredients: three lemons, two grapefruits, half a spoonful of honey, a few glasses of water.

Combine honey and water in a small saucepan. Leave on medium heat, stirring constantly, until the honey dissolves. Squeeze the juice from the grapefruit and lemons, leaving a few citrus wedges. Mix the drink from the saucepan along with the citrus juice. Transfer to a large container or pitcher and stir. Add the pre-set citrus wedges.

 

07 Jul 2021

Balanced menu for one day: 1800 kcal

Who is the 1800 kcal menu suitable for?

The 1800 kcal menu is suitable for both men and women. For men, such a figure will create a deficit and help lose weight. In women, most often, such a calorie rate will work to maintain weight, and for girls with very low weight, it will help to gain weight.

So, a 1800 kcal menu is fine:

  • girls with average height and build;
  • slender, thin people who want to gain weight;
  • men at the stage of losing weight or active drying;

1800 kcal menu

Breakfast

Millet porridge with pumpkin in milk 250 g (192 kcal)

Whole grain bread – 40 g (85 kcal)

Butter – 10 g (72 kcal)

Americano – 250 ml (2 kcal)

Total: 351 kcal

Snack:

Pear – 200 g (84 kcal)

Natural yogurt – 120 g (80 kcal)

Total: 164 kcal

Dinner:

Bulgur pilaf with chicken – 260 g (364 kcal)

Greek salad – 150 g (152 kcal)

Total: 516 kcal

Snack:

Cheesecakes – 160 g (271 kcal)

Blueberries – 100 g (35 kcal)

Tea – 200 ml (2 kcal)

Total: 308 kcal

Dinner:

Stewed pollock with vegetables – 160 g (215 kcal)

Durum wheat pasta – 220 g (246 kcal)

Total: 461 kcal

Important! Remember to drink water. The amount of water is calculated individually: 30 ml per 1 kg of body weight.

 

05 Jul 2021

A new strain of coronavirus is raging in Moscow: symptoms, features, treatment

Over the past two weeks, a strong increase in the incidence of a new strain of coronavirus has been recorded in Russia. Its name “Delta” is an Indian strain of coronavirus and according to scientists, it is the most aggressive of all. It doubles the risk of hospitalization compared to the previously dominant Alpha strain from the UK. (more…)

 

19 Jun 2021

How to help the body in the heat and what to do in the scorching sun

Information about the intense heat and scorching sun delights sunbathers and upsets those with health problems. But you need to be careful with both categories of people: because of the high temperature, the heartbeat increases, the pressure rises, the blood thickens, the body dehydrates. This can provoke heatstroke, blood clots, even in people with iron health.

(more…)

 

30 May 2021

Slim Arm Exercises: How to Lose Fat Fast

Tightened, raised arms are becoming a goal for many who play sports. Handwork is not only about aesthetics: posture, metabolism, and coordination are improved in the process. Olga Likhareva, coach of REBOOT sports studios, shares an effective complex that everyone will repeat.

(more…)

 

25 May 2021