Fish instead of candy: nutritionist advises how to give up sweets
'04.04.2019'
Source: Amurskaya truth
Have you noticed that several times a day almost unconsciously reach for candy? Or, as with tea, do you eat a whole bar of chocolate? Meanwhile, sugar is one of the most dangerous products for our body. How to abandon the sweet and how it can be replaced, said the Russian nutritionist Alina Bozhko.
1 Board. Arrange and pamper your body
If you are determined to if you do not give up, then significantly limit yourself in the sweet, then first you need to agree with the body, writes Amurskaya truth. Adjust yourself, that now sweets and cakes are banned. However, you should not be limited to bans. The psychological aspect of craving for sweets is the lack of positive emotions in real life. Some kind of protective reaction of the body. Therefore, before you give up the sweet, treat yourself to a trip to the beauty salon, to massage. This will give psychological relief to the body, and less will want sweet.
2 Board. Restore the balance of trace elements
Traction to sweets develops in the event that a person eats unbalanced. If there is a deficiency of proteins, carbohydrates. And most often, if the diet is low in foods rich in chromium. Therefore, it is desirable to include in the menu products enriched with chromium. These are tuna, pink salmon, flounder, chum salmon, salmon, pollock, herring. If you eat 100 grams of fish a day, your daily need for chrome will be satisfied, and therefore there will be no craving for sweets. In addition to fish, chromium is also found in meat, beans. If we balance the menu, then there will not be such a hard craving for sweets.
3 Board. Relish the taste
No need to completely abandon your favorite products. On the day, we can eat a couple of slices of dark chocolate, a few dried fruits - figs, dried apricots (no more than three berries per reception). There is one secret that will help deceive the body. The fact is that the sweet-receptor receptors are only in the language, therefore, if we quickly swallow tasty, our organism will not receive pleasure. To do this, stretch the pleasure, savor the sweet on the tongue.
4 Board. Do sports
Traction to sweeten and reduce physical exertion, whether walking, yoga, swimming, running. Even a simple morning exercise will save from harmful candy. During exercise, so-called hormones of happiness are produced, which also overlap the craving for sweets.
Proper breakfast
It depends on the breakfast, with what mood we live all day, so the first meal should be not only tasty, but also correct, says Alina Bozhko.
Carbohydrate
If a person woke up very hungry, you need a good, hearty breakfast. Therefore, the best option in this case - porridge, but not five minutes, and those that we cook ourselves. Instead of sugar, you can add a spoonful of honey or sweeten raisins, chopped dates. It doesn't matter if we add some butter to the dish in the morning.
If you have problems with the stomach, then we do porridge, if everything is fine, then you can do crumbly. Such carbohydrate breakfasts, by the way, are useful to older people.
Tip: if it is a pity in the morning, you can soak the cereal in the evening, and quickly cook it in the morning. Useful substances in such porridge will remain.
Protein
This is a breakfast based on cottage cheese or eggs. You can safely eat a portion of cottage cheese with sour cream (add raisins instead of sugar) or an omelette. Wonderful breakfast - boiled egg. Protein breakfasts give a feeling of fullness to three hours, that is, before lunch a person will fully stretch. Very fond of protein breakfast men. They are necessary for those who are engaged in active physical labor.
Seasonal
In season, you can safely make fruit or vegetable salads. Someone likes breakfast in the form of a smoothie. In the base of freshly squeezed fruits and vegetables, add nuts for taste.
Sandwich
If you do not have time to cook a full breakfast, then do not worry. You can escape from hunger with the right sandwiches - this is dark bread with Adyghe cheese, regular cheese or butter.
The main condition of the correct breakfast - they should be varied. Today - porridge, tomorrow - an omelet, the day after tomorrow - a vegetable salad.
