Nutrition Tips

Never too late to start a healthy lifestyle and return to a balanced diet. If you are determined to make adjustments to the own appearance and get a perfect figure, these simple recommendations can be reasonably useful. Hopefully, they will help you not only to concentrate on the goal, but do not deviate from the plan.

Set realistic goals

Before choosing a diet, decide how many kilos you want to lose and methodically work on yourself to achieve the goal. Ideally you should strive to lose a week of not less than one kilogram. Even if this figure seems too small, remember that gradual weight loss results are stored for a longer time than the effect of rapid diet. If you do not try to lose weight, focus on proper nutrition. The daily menu must include five servings of fresh fruits and vegetables. Sweet and fatty foods are allowed in moderation.

Encourage achievements

When you sit on a strict diet and count calories, it is important to every one - two weeks to encourage their perseverance and strength of will - it strengthens the resolve to endure to the end and follow a diet with the original fervor. Small prizes, such as a visit to a beauty salon, a manicure or pedicure, increase self-esteem and improve your mood. If you visit the salon for you - a luxury, why not organize an impromptu party and invite friends? Ask friends to bring oil for massage and other means for skin care and arrange a real hen! Even if you are on a diet, but simply trying to eat right, those little joy positive impact on your health.

Do not take yourself too seriously

If you overeat once chocolate or lose scheduled kilograms a week, do not beat yourself up. In every woman's life there are days when you just need to eat something tasty, nutritious and very harmful. It is only necessary to find the strength to come back the next day to a healthy diet Healthy eating - do not limit yourself to eating . If you just can not lose weight, you may simply stalled in place - the fat is very difficult to get rid of, so continue to follow the chosen course. Also important is the support of family and friends, may be useful in special chat groups where you can meet people, pursuing the same goals. It is possible that from them you can learn a lot of new and useful (for example, low-calorie recipes for dishes).

Eat often, but in small portions

To avoid unhealthy foods and successfully continue the diet is necessary to prevent the emergence of hunger. In fact, the more often and stronger this feeling, the weaker your determination to stick to a diet - hunger makes you constantly think about food. Try snacking most carbohydrates and other foods high in fiber, such as salty popcorn or dry breakfast. Drink plenty of water with lime and ice to fill the stomach. Herbal tea - an excellent alternative to cappuccino and latte, which contains a bunch of calories.

Select exercises for the soul

If you hate the thought of visiting the gym, use every opportunity to engage in fitness. Go up and down the stairs (forget about the elevator!), And in the afternoon a walk in the park. Two hours of intense dancing in a disco you burn as many calories as contained in the Christmas cake with a double layer of cream. Within two hours of walking at a moderate pace, you lose the same amount of calories as contained in a gala dinner and a glass of wine. If you are a long time did not engage in sports, before embarking on the exercise, consult your doctor.

Reduce the size of servings

Watch portion sizes. If you are used to fill a bowl to the brim, change to a smaller plate. If you need help in determining the portions of food, refer to the following dietary menus, the total energy content of which - 1,500 calories:

Breakfast:   30 grams of dry cereal, 200 ml of the collected milk and one banana Bananas: the benefits and harms health .

Second breakfast: 60 g. tuna or lean meat or 125 grams. cottage cheese; French roll, thinly smeared butter or low-fat non-caloric mayonnaise; lettuce, tomato and cucumber; for dessert - clementine and pear.

Lunch: 180 grams of chicken meat or fish or 120 grams of meat, grilled or pan; 60 grams of dry pasta or 240 grams of potatoes; lettuce or vegetables (carrots and broccoli); fruit salad or fruit pudding (for example, 120 grams of yogurt with raspberries or strawberries).

Drinks:   consumption of water and herbal tea is not limited. Coffee and tea drink only skim milk.

Nicotinic acid (vitamin PP, vitamin B3) is widely used in the treatment of various diseases, as it influences the metabolism Metabolism: The basis of life of all living things   (increasing the rate of redox reactions) - the mechanism that underlies any disease.

Use of nicotinic acid in pellagra

Pellagra - a disease associated with insufficient intake of or incomplete assimilation of nicotinic acid and tryptophan. There she mainly in those countries where the staple food is maize and the population almost does not use animal protein. The maize also contains the amino acid leucine, hampering the body's co-enzymes, which include nicotinic acid Nicotinic acid: what is its benefit to man? . When the disease affects the gastrointestinal tract (diarrhea, inflammation of the tongue), the skin (redness, swelling, itching), and central nervous system (dementia).

Nicotinic acid or nicotinamide in this disease is prescribed orally at high doses, 100 mg 3 times a day half an hour after a meal for 2 - 3 weeks.

The use of nicotinic acid in diseases of the digestive system

Admission into nicotinic acid stimulates the secretion of gastric juices, so it is always prescribed for gastritis with decreased secretion.

But in other gastrointestinal disease in remission (non-acute) nicotinic acid also shows, as it expands the small blood vessels and promotes a rush of blood to the internal organs. As a result, in the gastrointestinal tract improving metabolism Improves metabolism and losing weight without dieting That promotes healing or lengthening the period of remission. Nicotinic acid is used in gastritis, gastroduodenitis, stomach ulcer and duodenal ulcer, chronic pancreatitis, enterocolitis and colitis.

Do not take niacin inside with acute gastric ulcer and duodenal ulcers, as it stimulates the secretion of gastric juice, which will increase the pain and other symptoms of the disease. Additionally, vasodilation of the stomach can cause stomach bleeding.

Nicotinic acid is used in the case when it comes into contact with food in sufficient quantity, but for some reason can not be assimilated. This occurs, for example, malabsorption syndrome when disturbed absorption of food in the small intestine. This may be due to various reasons, for example, after removal of the stomach, liver and pancreas Diabetes and pancreas - the things you need to know .

In diseases of the liver and biliary tract also prescribe niacin - it promotes better blood supply to the liver cells, improve its metabolism and increase the biliary tract, which prevents stagnation of bile. Do not use nicotinic acid long, more than a month - it can lead to abnormal liver function. It is not necessary to use it, and in severe liver disease with persistent violations of its functions.

Use of nicotinic acid in cardiovascular diseases

Niacin has a positive effect on the metabolism and reduces the effects of atherosclerosis, against which developed such severe cardiovascular diseases such as coronary heart disease (CHD), cerebral ischemia and arterial occlusive disease. The cause of these diseases - blockage of the arteries feeding the bodies of atherosclerotic plaques.

Use of nicotinic acid in atherosclerosis and related diseases of the cardiovascular system improves during these diseases and prevents the formation of new atherosclerotic plaques. However, in severe forms of arteriosclerosis and high blood pressure consistently designate nicotinic acid should be cautious, and its intravenous administration is contraindicated. Danger intravenous and intramuscular administration of nicotinic acid, and low blood pressure.

The use of nicotinic acid with weak healing wounds and trophic ulcers

When weak healing wounds the use of nicotinic acid causes a rush of blood to the pathological focus, that improves nutrition of the affected tissues, improves metabolic processes in them, and contributes to activation of regenerative processes. In this case, nicotinic acid is often administered intramuscularly or even intravenously.

Sores often occur on the background of varicose veins, which is accompanied by increased blood clotting and a tendency to form blood clots. Niacin contributes to not only a rush of blood and activation of metabolic processes, and blood thinners, which to some extent prevents clot formation and further improve the course of disease. Therefore, trophic ulcers and nicotinic acid in the case of courses administered as a oral and intramuscular.

Niacin is an excellent treatment for many diseases. It can also be used as stand-alone courses, and as a part of complex treatment.

Galina Romanenko