Cook something delicious for lunch. Proper nutrition: a full meal

Lunch is one of the main meals of the day. During it human body We consume almost half of the daily amount of food. A proper meal is the key to a person’s health and well-being. The amount of food consumed during lunch is necessary for the production of energy, which is vital for the life of the body. When people exclude lunch from their meal plan, the desire of the body to store fat increases. If you do not eat fully during the day, then there is a risk of eating at night, which worsens sleep and increases the supply of fat in the human body.

Healthy Lunch Principles

First of all, it should be noted that half an hour before meals it is better to drink one glass of clean water. Everyone knows the benefits of water for our body. In addition, in this way you can slightly reduce your appetite.

It is customary to eat dishes such as borscht and soups for lunch. But at the same time, it is necessary to remember their proper preparation. For this, a broth on meat or vegetables should be used, but then more meat should not be in this meal. As part of such soups, potatoes and pasta should be limited. After all, their use leads to weight gain.

However, you can do without traditional soups. That's enough to cook for lunch boiled fish or meat, and for a side dish - vegetable salad, not bread or all kinds of cereals. Vegetables are not only sources of vitamins and minerals, but also fiber, which improves the functioning of the stomach.

According to the principles healthy eating meal at lunch excludes tea, compote and all kinds of desserts. The use of dessert is not compatible with the use of others lunch dishes, and compote and tea, in turn, worsen digestion.

Based on all of the above, we can conclude that it is necessary to observe, which involve the separate use of fats, carbohydrates and proteins. It is also very important to eat vegetables.

It should also be noted that lunch should be measured and unhurried. Its duration should be on average half an hour, which excludes overeating. The time of eating should be chosen so as not to be very hungry before dinner.

What can you eat for lunch

When choosing products for such a meal, it is necessary to soberly evaluate their benefits for the body, as well as energy value to get the required boost of energy before dinner.

For lunch, you can eat cereals specially designed for weight loss, whole grain bread, baked or boiled potatoes, pasta durum varieties. All of these foods are carbohydrates.

Proteins suitable for lunch include poultry, fish, boiled or baked meat, cottage cheese with the addition of dried fruits, boiled eggs.

Rice is the perfect side dish for lunch. You can also use lentils, peas, beans. But we should not forget about the mandatory use of vegetables. Moreover, they can be boiled, fresh or stewed.

Despite all the above examples, products must be constantly monitored for product compatibility and do not forget about separate meals.

It goes without saying that preparing a healthy dinner at home is much easier. But do not forget about proper nutrition and at the workplace. After all, it can be prepared in advance and reheated later. When preparing food, reduce the cooking time as much as possible to maximum conservation all useful substances.

It is important not to forget about the variety of dishes used. For example, meat can be alternated with meat casserole, steamed cutlets, cottage cheese with cottage cheese casseroles. And how many kinds of salads exist.

Healthy Recipes for the Right Lunch

Chinese Chicken Salad:

Ingredients:

• 2 fresh carrots medium size,
• lettuce,
• 20 grams sesame seeds
• 1 bell pepper
• 200 grams of boiled chicken breast,
• lemon juice,
• 5 teaspoons of soy sauce.

Break the lettuce leaves with your hands, cut the carrots, breast, pepper into strips. Mix lemon juice with soy sauce. Mix everything, pour dressing and sprinkle with sesame seeds.

Shchi:

• 400 grams of white cabbage,
• 1 carrot
• 1 head of onion
• 60 grams of pearl barley.

Pour the washed cereal with boiling water and set to cook for twenty minutes. Then the strained porridge is sent to a pan with preliminarily filled with water(about two liters). Chopped cabbage, carrots and onions are also added there. All are salted and boiled for fifteen minutes.

Vegetable Rice:

• 2 cups boiled rice
• 0.5 cup frozen corn
• 0.5 cup frozen peas
• 1 head of garlic
• 2 eggs,
• 1 head of onion
• 2 tablespoons soy sauce,
• olive oil,
• spices.

Pour oil into a frying pan, add garlic and fry for about a minute. Crack the eggs in there and fry. Add rice and fry for a few more minutes. Add corn, peas, chopped onion, soy sauce, spices and cook for two more minutes.

A proper lunch is one of the important factors that make our diet, and therefore us, healthy. The "middle" meal involves the intake of up to 40% of the daily volume of food at one time. Given that we are made up of what we eat, the importance of the lunch break cannot be overestimated.

Lunch needed

To have lunch or not to have lunch, everyone decides for himself. For me, the decisive factor in this almost Shakespearean question is the following.

1) I work and exercise moderately, so I need to enough energy and building materials for the body.

2) If you do not have dinner, the risk of eating more than normal at night increases. Then goodbye, full sleep, and hello, big belly!

3) Irregular nutrition causes the metabolism to work "jerks", which has a bad effect on general condition organism.

4) A long break between meals provokes the body to store fat.

1) It is reasonable to follow the principles of separate nutrition. The main thing in them is. You can not combine carbohydrates and proteins, as well as fats and proteins in one meal. It is also highly recommended to eat fresh vegetables.

2) 20-30 minutes before lunch, you can drink a glass of water, tea or vegetable juice (but not fruity and not sweet soda). This can slightly upset an unbridled appetite and “stretch” the stomach a little before a meal.

6) A healthy lunch does not involve dessert or drinking. Dessert is contrary to the principles of food compatibility, and compote or tea interfere with digestion. What is one, what is another can cause bloating, heaviness in the abdomen, as well as weight gain.

A useful product in itself, eaten at the wrong time, in best case it just won't do any good. The mode is also important because irregular meals are stressful for the body, due to which it begins to store fat in reserve. In addition, they lead fasting days, therapeutic fasting and other extreme ways to lose weight.

When to get up?

Scientists have proven the relationship between sleep patterns and body fat percentage. If a person goes to bed and gets up every day at the same time, this not only has a good effect on his psychological state, but also has a positive effect on the figure. In addition, sleep duration is also important. The lowest percentage of body fat in those who sleep about 8 hours a day. So, we conclude: for good health and appearance It is important to always get up at the same time and get enough sleep.

What's for breakfast?

That is why experts recommend eating foods with so-called long carbohydrates and proteins for breakfast. In other words, porridge with milk. Or bread and cheese. But here, of course, the quality of the products is of great importance. Do not take one-minute oatmeal: after the processing that it has undergone, it can no longer be called a complex carbohydrate. Bread must be whole grain. Breakfast cheese is suitable for low-fat hard varieties, it is easily digested.

Snacking is allowed!

The golden mean is in the right snack. Firstly, it should not be plentiful: 10% percent of daily allowance kilocalories. For healthy person this is approximately 200 kilocalories (2000 per day, respectively). Secondly, the snack should be quite satisfying and not sweet. What could it be - small and satisfying? 30 grams of nuts, 50 grams of parmesan, 300 grams of unsweetened yogurt with a fat content of 3.2%, fresh vegetables with a small amount olive oil. And of course, it is very important to drink water. A small snack, a glass of water - and you will calmly wait for dinner.

It's time to have lunch

Lunch should be the most intense meal of the day. It accounts for approximately 45% of the total daily allowance calories. Like breakfast, it must be filling so that you can successfully end the day at work. But at the same time, you don’t need to overdo it, because not every office has fashionable sleep capsules today.

Mandatory components of a proper lunch: soup, meat (poultry or fish) and a side dish in the form of vegetables or healthy carbohydrates(buckwheat, wild rice). Soup improves peristalsis and helps to get full, meat gives strength, vegetables help digest meat, complex carbohydrates will help stretch until dinner. At the same time, of course, we must not forget about the taste of food, because lunch should please, and not just be a boring meal.

Nowadays, many people are so preoccupied with their activities during the day that very often they do not attach much importance to the daily meal, as a result, they either overeat or undereat, or even what they eat can hardly be called food. But every person who cares about their health should at least have an idea of ​​​​what a full meal should be. Today we will talk about the main meal - the right lunch.

What should be useful and ? What foods should be consumed at this meal in order to be energetic, cheerful and efficient throughout the afternoon. Unlike breakfast and dinner, lunch is important for any person with any daily routine.

What should be the right lunch:

1. Better to have lunch every day at the same time. Thus, the body will tune in properly to the meal and will be ready for it, producing gastric juice.

2. In order not to feel the brutal feeling of hunger at lunch, you need be sure to have breakfast, and the right, complete and energy-rich products. Read about breakfast.

3. Lunch is the best 4 hours after breakfast, but this is on condition that the breakfast was also correct.

4. For lunch, it would be good to allocate 20-30 minutes. Food should be well chewed, it is better to eat slowly so as not to miss the moment of saturation, in which better lunch finish, so as not to overeat, while loading digestive system and avoid cravings for sleep.

5. You need to use only products that carry nutritional value, that is no junk food or empty carbohydrates.

6. It is best to start with some fresh vegetable or vegetable salad. It activates the work of the stomach, increases appetite and enhances the secretion of gastric juice. In addition, vegetable fiber will give a lot of vitamins, carbohydrates and speed up the metabolism.

7. Basic the dish must be hearty and may consist of complex carbohydrates (potatoes, pasta from durum flour, porridge from whole grain) and protein products (boiled or baked meat - beef, chicken, rabbit, turkey; egg, cottage cheese and others).

8. If you are thirsty after eating, then you can drink a glass of compote or tea with food. It is possible to use freshly squeezed juice, but diluted with water.

9. The portion should be such that its use does not cause a feeling of heaviness and fatigue (overeating), that is, remember that as soon as you feel that the feeling of fullness has come, finish your lunch meal.

10. Preferably lunch plan ahead and if it is not possible to get into the dining room or cafe, then it is better to take food from home. In any case, the food should give you an appetite and it is desirable that it be varied. You should not force yourself to eat something, if you do not want it, perhaps your body tells you that this particular food will not benefit you.

11. Avoid hearty desserts such as chocolate, cakes, bars and even dried fruits. They are very filling and high in calories. It is better to use them as a snack for a little bit.

12. After an hour and a half, it would be good to have a snack with some fruit, but better not a banana or grapes. Well suited for this apple, orange, grapefruit, pear, apricot, peach, pineapple. They have a lot of fiber and, compared to bananas and grapes, they don't have as many sugars, especially in grapefruit.

We figured out what should be useful and. To summarize a bit: it should be tasty, healthy, satisfying, appetizing, sufficient, but not too big, and, importantly, slow and relaxed. That's all. Difficult? I think no. And for you?