Become 5, 710 years younger

Health 2023
Become 5, 710 years younger
Become 5, 710 years younger
Anonim

A special super diet that helps women look young.

Become 5, 7…10 years younger

What we offer you can hardly be called a diet in the usual sense of the word

Rather, it's a special meal plan, a special complex developed by nutritionists to help women maintain optimal weight and look younger for many years. Such a nutrition system is designed for approximately 1500 kcal per day. This is quite enough to not feel hungry, unless, of course, you live in the city and do not engage in active physical labor. Moreover, each dish will be tasty, he althy and will help you not only not gain weight, but even lose weight. In 2-3 months, your waist will become thinner, your heart will be he althier, your bones will be stronger. And besides, you will notice how memory will improve, and the body will look toned, the muscles are elastic, and the complexion will also please you. The secret to the effectiveness of this nutrition plan, first of all, is that you exclude from the diet all dishes containing “empty calories”, which not only do not provide the body with nutrients, but also provoke the accumulation of toxins. You can replace useless and harmful products with dishes rich in vitamins, minerals and antioxidants. Eggs, fish and seafood, grains, nuts, vegetables, fruits and greens are all sources of invaluable nutrients. These foods are high in calories to satisfy your hunger. You can even afford a glass of red wine! As soon as you begin your “dietary overhaul”, within a few weeks you will notice how the condition of your skin, nails and hair will change. But not only nutrition affects the body. Try to set aside at least 30 minutes a day for walking, dancing, swimming, or any other type of physical activity.

Discuss, share your own nutrition systems, and talk about your successes in our forum.

Start losing weight in 6 steps

1 Antioxidants

Everyone knows that if you want to lose weight, you need to eat as many vegetables and fruits as possible: they are low in calories and high in nutrients, which means portions can be quite large. At the same time, recent studies have shown that some vegetables and fruits have the strongest anti-aging effect. For example, blueberries have a beneficial effect on vision and brain function, improve memory. But in fact, all berries are rich in antioxidants - substances that help the body neutralize free radicals. These are acids that increase aging and cell breakdown. They provoke intoxication of the body and inflammatory processes. Moreover, if infections, entering the body, cause acute inflammatory processes, free radicals cause chronic inflammation. And many doctors today have no doubt that it is free radicals that ultimately lead to the emergence of the most serious diseases - from cancer, heart damage and diabetes to Alzheimer's disease, arthritis and osteoporosis. Berries can significantly improve your skin too, as they are exceptionally rich in vitamins C and A, powerful antioxidants that will make your skin smoother, more elastic and firmer. To improve your eyesight, eat spinach and any other dark green leafy vegetables (lettuce, arugula, sorrel). All of them are a rich source of plant pigment, which protects the eyes from the harmful effects of ultraviolet radiation. In addition, they contain vitamin K, which is very important for strengthening bones and preventing fractures and cracks.

2 Protein

Protein becomes especially important after age 40, when bone mass begins to gradually decrease, usually by 1% per year. In addition, at this age, metabolism slows down and fat deposits appear much easier and faster than before. These processes carry two potential dangers at once. Firstly, excess weight is an extra burden on the entire body, which begins to age faster. Secondly, if the muscle mass becomes smaller and the bones are weaker, then the balance worsens. This means that the chances of losing balance and falling are increased. And if the body is weakened and the bones are fragile, then recovery can be quite long. In order for muscle mass not to decrease and bones to remain strong, the body needs protein. It has another plus: if the dish you eat is rich in proteins, then you do not need large portions, because protein is very nutritious and quickly makes you feel full. Protein-rich foods are chicken (no skin), turkey breasts, lean beef and pork, eggs, seafood, beans, and beans. And besides, do not forget about dairy products: they contain not only proteins, but also minerals (calcium, phosphorus, potassium). Thanks to this, milk, natural yoghurts and low-fat cheeses help control blood pressure and help strengthen hair, nails and bones. And pay attention to the conclusion that doctors have recently come to: calcium is not absorbed by the body if you do not get enough protein. Another argument in favor of yogurt: 50 g of natural yogurt per day reduces the risk of gum disease by 60%. Japanese scientists came to this result. They believe that this is due to probiotics - the active ingredients found only in natural fermented milk products.

3 Omega-3

The fatty acids found in seafood help the body resist age-related changes. And besides, there is another very important discovery of scientists: it has been proven that omega-3 acids affect those parts of the brain that are responsible for a good mood and the ability to enjoy life. Nowadays, no one doubts that the emotional mood is just as important for well-being as physical he alth. Most active omega-3 components are found in fatty fish - salmon and salmon. But plant-based sources of omega-3s (like tree nuts and peanuts) are also important, especially if you don't like oily fish.

4 Cereals

Studies conducted in 2008 showed that whole grains (whole wheat, brown rice, as well as bread, cereal and other products made from cereals) are simply indispensable for those who want to lose weight and not gain it again. The fact is that fiber, which is especially rich in whole grains, is slowly absorbed by the body, so that a person does not feel hungry for a long time. In addition, whole grains have a very low glycemic index, which means that when they are digested and absorbed, sugar enters the bloodstream very slowly. Scientists have concluded that people who regularly eat whole grain bread protect themselves from diabetes, heart disease, hypertension, and even periodontal disease. This is due to the fact that cereals contain a large amount of vitamins, minerals and fiber, all of which have a beneficial effect on he alth. If the grains are over-processed (which is what happens in the production of premium flour), invaluable nutrients are simply removed. Therefore, white bread gives the body practically nothing - these are empty calories that work only for weight gain and do nothing for he alth.

5 Physical activity

If you want to be he althy, you need to know that sports not only help you burn extra calories and lose weight. When you move, you strengthen your muscles, and this improves metabolism, speeds up metabolism, and thanks to this, food is absorbed faster and you do not gain weight. Not to mention the fact that for the proper functioning of the heart and lungs, a person simply needs to move. It is believed that running is especially effective for longevity. Doctors from Stanford University observed two groups of volunteers for 21 years - supporters and opponents of running. And it turned out that those who run regularly extended their active lives by 16 years. And besides, they are less likely to get cancer, hypertension and heart disease. However, if you do not like to run, this is not a cause for grief. Doctors now have no doubt that thirty minutes of any physical activity daily is enough to keep you he althy at any age.

6 Red wine and other drinks

You've probably never seen a diet that includes dry red wine. Why are we doing this? Because red wine also contains antioxidants, which are necessary for the proper functioning of the arteries. And what is even more important: the beneficial components that red wine is rich in have a beneficial effect on the state of the heart, blood vessels and brain. The most important thing is the correct dosage: do not exceed the recommended dose of 150 ml. Other he althy drinks are tea and coffee. Tea has a beneficial effect on the heart and blood vessels, strengthens the immune system, protects tooth enamel. Moreover, black, green and white types of tea are equally useful for he alth.

HEALTHY SUPPLEMENTS

We get the substances necessary for the body mainly from food.

And before you "prescribe" yourself multivitamin preparations, pay attention

for natural sources of nutrients.

• Potassium. It is good for the heart, muscle and nervous systems. Potassium deficiency is manifested in a decrease in activity. Potassium is rich in broccoli, green beans, dried apricots, pumpkins and oranges. Bananas and baked potatoes are also good sources of potassium. Carrots have a lot of it: 1 cup of freshly squeezed carrot juice contains 800 mg of potassium.

• Calcium. Doctors generally recommend 800-900 mg of calcium per day, but the recommended amount depends on the condition of your bones and kidneys. One glass of milk with a fat content of 1.5% contains 240 mg of calcium, the same amount - in 30 g of Edam cheese, and in the same amount of hard cheese - 400 mg. Cottage cheese, kefir, curdled milk and yoghurts are also rich in calcium.

• Magnesium. This mineral is indispensable for maintaining energy metabolism, the full functioning of the nervous system and maintaining muscles and liver. Magnesium is rich in beets, pumpkin seeds, wheat bran, red beans. And keep in mind that the products that you cook are best stewed or steamed.

TWO SECRETS OF YOUTH

Most diets categorically reject nuts and chocolate: these foods are so high in calories that they can nullify all your efforts. In fact, a slice of dark chocolate and a handful of nuts are very he althy.

• Nuts is an amazing product. Despite their high calorie content, nuts do not contribute to body fat! On the one hand, they are nutritious and relieve hunger for a long time. On the other hand, up to 20% of the calories contained in nuts are not absorbed by the body.

• Want something sweet? Eat dark chocolate with at least 50% cocoa! Cocoa beans are rich in substances that normalize blood pressure. They have a beneficial effect on the condition of the walls of blood vessels, thereby preventing heart attacks, and stimulate the brain.

Vegetable Shrimp Risotto

Prep time: 45 minutes

Quantity: 6 servings

1L chicken broth,

1, 4 cups of water

½ cup dry white wine

250g asparagus or fresh frozen green beans

1 tbsp a spoonful of olive oil

1 onion and 1 carrot (finely chopped)

2 cups of rice

450 g shelled shrimp

1 cup frozen green peas

2 tbsp. spoons of lemon juice

1 tbsp a spoonful of chopped parsley

s alt and pepper to taste

1 Bring stock, water and wine to a boil in a saucepan, add asparagus (beans), cook 2 minutes, set aside the asparagus.

2 In microwaveable bowl, combine onion, oil and carrots. Cook in the microwave on the highest setting for 3 minutes or until the vegetables are tender. Add rice to the vegetable mixture, stir, and cook for 1 more minute.

3 Pour the broth into the rice and vegetable mixture, cover and cook in the microwave on medium power for about 15 minutes, until the liquid has evaporated and the rice is tender. Stir.

4 Add shrimp, peas and asparagus to the risotto. Cover and cook in microwave at poppy. mode 3-4 minutes - until the shrimp are ready. Don't overcook the risotto! When you take it out of the microwave, it may look a little runny, but the consistency will change after a couple of minutes.

5 Add lemon juice, parsley, season to taste.

Per Serving: 425 kcal, 24 g protein, 67 g carbohydrates, 4 g fat (of which 1 g saturated), 3 g fiber, 115 mg cholesterol, 545 mg sodium.

Oatmeal bars with almonds

Prep time: 1 hour

Quantity: 24 servings

½ cup vegetable oil

½ cup honey

1 sachet of vanilla sugar

1 large egg

2 cups raw oatmeal

¾ cup flour

1/3 cup brown sugar

¾ tsp s alt

½ cup raisins

½ cup flaked almonds (you can grind almonds in a blender)

1 Mix butter, honey, vanilla sugar and egg in a blender. In a large bowl, combine chopped nuts, oatmeal, sugar, flour, raisins and s alt. Add the honey-egg mixture to the bowl and mix until smooth.

2 Preheat oven to 180°C. Grease a baking dish with vegetable oil. Put the resulting dough into a mold and smooth with a spatula.

3 Bake for 30-35 minutes until pastry is browned. Cool, remove the cake from the mold and cut into equal squares (24 pcs).

Each Bar: 155 kcal, 3g protein, 22g carbs, 7g fat (of which 1g saturated), 2g fiber, 9mg cholesterol, 80 mg sodium.

Dark bean soup

Prep time: 1 hour

Quantity: 6 servings

1 tbsp a spoonful of olive oil

2 medium carrots (finely chopped)

2 garlic cloves (chopped)

1 large onion (chopped)

1 red pepper (chopped)

2 tsp cumin

½ tsp ground red pepper

s alt to taste

2 glasses of water

2 cans (450g each) dark beans without sauce

450-500ml chicken stock

¼ cup chopped green cilantro

1 teaspoon lemon juice

1 Heat oil in a large saucepan. Add carrots, garlic, onion and pepper, fry until golden brown. Add cumin and red pepper powder, ½ teaspoon s alt. Cook 1 minute.

2 Add beans, water and broth, bring to a boil over medium heat. Reduce heat and cook uncovered for 15 more minutes.

3 Pour 3 cups of soup into a blender and puree until smooth. Then put the puree back into the pot, mix with the remaining soup, reheat.

4 Add cilantro and lemon juice. Before serving, garnish the soup right in the bowls with cilantro leaves.

Per Serving: 165 kcal, 9g protein, 33g carbs, 3g fat (all unsaturated), 11g fiber, 0g cholesterol, 705mg sodium.

Spinach and strawberry salad

Prep time: 20 minutes

Quantity: 6 servings

300g strawberries (cut into wedges)

3 tbsp. spoons of lime juice

2 tbsp. spoons of honey

300 g baby spinach

300 g fried chicken breast fillet (cut into strips)

¾ cup walnuts (toasted and lightly chopped)

s alt and pepper to taste

1 Make the sauce. Puree ¾ cup strawberries with lime juice, honey, oil, ¼ teaspoon s alt, 1/8 teaspoon freshly ground black pepper in a blender.

2 Rinse lettuce, pat dry. In a large salad bowl, mix spinach leaves (large ones can be torn with your hands) with pieces of fried chicken and remaining strawberries, pour over prepared sauce and sprinkle with toasted walnuts. Put the remaining sauce on the table in a gravy boat.

Per Serving: 220 Calories, 19g Protein, 10g Carbs, 13g Fat (2g Saturated), 8g Fiber, 40mg Cholesterol, 200 mg sodium.

Chicken Chops with Walnuts

Prep time: 40 minutes

Quantity: 6 servings

½ cup breadcrumbs

1/8 teaspoon cayenne pepper

½ cup toasted walnuts

¼ cup parsley

white of 1 large egg

1 teaspoon Dijon mustard

700g thinly sliced ​​chicken chops

s alt and black pepper to taste

1 Preheat oven to 180°C. Prepare the breading mixture. In a large bowl, combine breadcrumbs, cayenne pepper, ½ teaspoon s alt, ¼ teaspoon freshly ground black pepper. Chop the walnuts and parsley in a blender and add to the breading mixture.

2 Whisk egg white with Dijon mustard in a deep bowl. Dip each chop first into the egg mixture and then into the breading mixture. Put the chops in a greased rast. oil the baking dish and place in the preheated oven for 10-12 minutes or a little more. The chops should come out golden and crispy with a nutty crust.

Per Serving: 215 calories, 29g protein, 5g carbs, 8g fat (of which 1g saturated), 1g fiber, 66mg cholesterol, 280 mg sodium.

Stuffed tomatoes

Prep time: 1 hour 30 minutes

Quantity: 6 servings

½ cup brown rice

1 tbsp a spoonful of olive oil

1 medium onion (finely chopped)

500g Lean Beef Mince

2 kg large tomatoes

1/3 cup chopped mint leaves

½ tsp cinnamon

60g feta cheese

¼ cup breadcrumbs

s alt and pepper to taste

1 Preheat oven to 180°C. Cook the brown rice according to package instructions.

2 Heat the olive oil in a pan, add the onion and cook for 10 minutes, stirring occasionally. Add minced meat, half mint, cinnamon, 1 tsp each. s alt and pepper. Cook for 5-6 minutes until the meat is no longer red, stirring occasionally. Add remaining mint.

3 Cut the tomatoes in half crosswise. Remove the pulp from them with a spoon, put it on a plate. For cooking, you will need 1 cup of pulp, the rest can be left for next time. Mix tomato pulp with rice, feta cheese and minced meat.

4 Stuff the tomatoes with minced meat and place them in a baking dish. Sprinkle with bread crumbs. Bake for 25-30 minutes in the oven until golden brown. Garnish with mint leaves.

Per Serving: 270 kcal, 26g protein, 21g carbs, 10g fat (of which 3g saturated), 4g fiber, 50mg cholesterol, 285 mg sodium.

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