how to make a balanced diet, take the base of the food pyramid. At its base — carbohydrates (cereals, grains, bread, pasta), their share should account for 40% of the nutrients. In the mid — fruits and vegetables (30%). Then there are proteins (meat, fish and seafood, dairy products, eggs, legumes), they represent about 20% of the diet. And at the top — fats, they should be no more than 10%.
Delicious: fruit juices and cocktails
Your credit. our body consists of 80% water. And the level of hydration depends not only on the condition of the skin or hair, but also the digestive system. But many people do not like the taste of plain water. What to do? Add a few slices of cucumber, lemon, mint leaves or even Basil, to give it the taste that you like.
Delicious: pizza, khachapuri, bread, pasta with cream sauce.
Useful: cereals, grains.
Your credit. The key to proper nutrition for those who love pizza and bread, choose complex carbohydrates that are slowly digested, give the body tissue and permanently provide a feeling of satiety. I choose not to sweet rolls and corn bread, pasta from wheat flour. But if the usual buckwheat and oatmeal seem you too boring, to master new recipes. For example, add grains to salads or casseroles.
3. Vegetables and fruits
Delicious: almost everything, the only question is your preference.
Useful: all the vegetables and fruits for its own good, but the most useful thing to eat them raw or after minimal thermal processing
Your credit. It is recommended to eat at least 5 servings of vegetables and fruit a day. In order not to gain weight, try fruits is, until 15.00, and the vegetables evenly allocate during the day. The exception is vegetables that are high in starch (e.g. potatoes) in the evening from them is also better to abstain.
Delicious: sweet curds, chicken strips, red meat.
Useful for: yogurt, fish and seafood, white meat.
Your credit. In red meat is high in iron, but it is not recommended to eat more often than 1-2 times a week. Fish (especially oily) is a great source of unsaturated fatty acids omega 3, which are very important for skin and hair, and even mood. And natural dairy products should be on your Desk every day, because they largely form the microflora. If natural yoghurt is too sour seem you add fresh fruit, nuts or seeds.
Delicious: burgers, salad, cakes
Useful: avocado, nuts, seeds, vegetable oil.
Your credit. If you think that vegetable oil is not tasty, so you didn’t find your grade. Almond, sea buckthorn, camelina, grape seed oil, or walnut, — try different types of oils to choose something you like. If you love burgers, cook them herself — with a Patty of good beef, a small piece of fragrant cheese and vegetables. The salad is not dressed with mayonnaise and natural yoghurt. And the cakes… If you really love them, don’t deny yourself the pleasure, but not more often than 1 time a week.
You will not find probiotics in the classic food pyramid, but these beneficial bacteria are responsible not only for digestion, but also for the body’s defenses. They form a microflora, and the recent discoveries of scientists say that it depends very much in the human body.* You can get probiotics from foods — most of them in dairy and fermented foods (yogurt, kefir, sauerkraut, pickles, kimchi, miso). As an additional source of probiotics can be food additives, which contribute to the normalization of microflora.
In the city it is difficult to create an optimal environment. And the body as a whole, the microflora may need probiotic support. Pay attention to Bifiform® Balance.
- 4 studied probiotic strain, bifidobacteria and lactobacilli
- DR® CAPs technology to protect beneficial bacteria, which helps to preserve the viability of probiotic bacteria in the gastrointestinal tract
- 3 level protection, bacteria, and 11 control points — live bacteria delivered to the intestines
Biologically active additive to food Bifiform ® Balance for those who want to find a balance inside and outside. Make Bifiform® Balance easy! Just 1 capsule per day — less than 1 kcal. The duration of 20 days.
To the store
Read more about Bifiform ® Balance www.mybalans.ru
1 Foster JA, Lyte M, Meyer E, Cryan JF. Gut Microbiota and Brain Function: An Evolving Field in Neuroscience. Int J Neuropsychopharmacol. 2016;19 (5).
Certificate gosudarstvennoi registration
No EN.77.99.11.003.E.003180.07.17 from 21.07.2017